Maple Pumpkin Muffins
Recipe

Maple Pumpkin Muffins

Published on Wednesday, June 08, 2022
by
Caitlin Riley

Acid Reflux
GERD
IBS
Jump to Recipe

Maple Pumpkin Muffins: A GERD and IBS-Friendly Treat

Muffins are always a big hit with kids, and these Maple Pumpkin Muffins do not disappoint. Lightly sweetened with maple syrup and filled with nutrient-rich pumpkin, they are delicious when served warm. Pumpkin is a great source of vitamins A, C, and E, as well as folate and iron, making these muffins both tasty and nourishing.

The pumpkin–maple flavor combo feels like fall, but honestly, these muffins are good any time of year!

Why These Maple Pumpkin Muffins Work for Sensitive Stomachs

These muffins are designed to be GERD-friendly and IBS-friendly making them easier on digestion compared to traditional baked goods. They can also be adapted for gluten-free diets by swapping in a 1:1 gluten-free flour blend.

Tips for Making Moist, Perfect Muffins Every Time

One of the most common comments about pumpkin muffins is that they can turn out a little too dry. Here are some simple technique tweaks to make sure yours stay soft and tender:

  • Don’t overmix: Mix the wet and dry ingredients until just combined to avoid dense muffins.

  • Measure flour correctly: Spoon flour into your measuring cup and level it off—don’t scoop straight from the bag.

  • Check doneness early: Begin testing with a toothpick at 18 minutes; pull them as soon as they come out with a few moist crumbs.

  • Seal in moisture: Store muffins in an airtight container after cooling to prevent them from drying out.

  • Mini muffin option: Make mini muffins for kids by shortening the bake time (around 12–15 minutes).

Ingredient Add-Ins and Variations

These muffins are versatile and easy to customize:

  • Raisins add natural sweetness and chewy texture.

  • Mini chocolate chips make them a treat for kids or adults.

  • Nut-free option: Skip add-ins if you need a simple, allergy-friendly version.

Baking and Storage Tips

  • Use silicone muffin trays if possible—they don’t require spray or liners and release muffins easily.

  • Be sure to use canned pumpkin puree (not pumpkin pie filling, which has added sugar and spices).

  • These muffins freeze well, so consider making a double batch for quick grab-and-go breakfasts or snacks.

Final Thoughts

These Maple Pumpkin Muffins are a family-friendly recipe that checks all the boxes: delicious, nutrient-rich, and gentle on the stomach. Whether you enjoy them fresh from the oven or pull them from the freezer for a quick snack, they’re a healthy option for kids and adults alike.

I hope you enjoy them!

 

[[ recipeID=recipe-9l3vsrcz4, title=Maple Pumpkin Muffins ]]

Comments

Allison Koch, PhD, RDN
10/01/2025 at 01:57 PM

Hi Zoee! Thank you for your comment! The recipe originally stated 2.5 cups of flour, but it was meant to say 1.5 cups of flour (which has now been corrected). If you make these again, please let us know. Thank you again for bringing this to our attention. Happy Baking!

zoee
10/01/2025 at 01:55 PM

Hi! I am wondering if this recipe is missing milk or any other liquid? Your description says smooth once mixed while mine was crumbly once mixed so it seems like something is perhaps missing from the recipe?

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Expert Contributor

Caitlin Riley

RDN, LDN

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Maple Pumpkin Muffins

Servings: 12

Keywords:

  • Prep Time: 10 mins
  • Cook Time: 20 mins
  • Total Time: 30 mins

Ingredients

Instructions

Ingredients

  • 1 ½ cups gluten-free 1:1 flour or white whole wheat flour
  • 1 TBSP cinnamon
  • 1 tsp baking soda
  • ½ tsp salt
  • ¼ tsp baking powder
  • 2 eggs
  • ½ cup pure maple syrup
  • ⅓ cup melted butter
  • 1 ⅓ cuo canned pumpkin puree

Instructions

  1. Preheat oven to 350 F. Line your muffins tins with liners or spray with cooking spray.
  2. In a large bowl, sift (or whisk) together the flour, cinnamon, salt, baking soda and baking powder.
  3. Make a well in the middle of the flour mixture and pour in the eggs, maple syrup and melted butter. Mix together until smooth. Add in the pumpkin puree and fold until just combined. 
  4. Fill muffin tins about ¾ full. Recipe makes 12 full sized muffins. Bake for 18-22 minutes, depending on your oven. When done, the tops will be golden, and a toothpick comes out clean.
  5.  Store at room temperature for about a week.

Nutrition Facts

Serving Size: 1

Serving Per Recipe: 12

Amount Per Serving
Calories 160
% Daily Value*
Total Fat 7g 10%
Saturated Fat 4g 20%
Trans Fat 0g
Sodium 220mg 9%
Total Carbohydrate 20g 6%
Dietary Fiber 2g 8%
Sugars 9g
Protein 3g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Notes

Add-ins: raisins, mini chocolate-chips.


Cook time may range between 18-22 minutes, depending on your oven.