Enjoy these Vegan Pumpkin Spice Muffins that are entirely plant-based with no oil. These hearty muffins are oat-based and use zucchini.
If someone were to ask me what my favorite food is right now, I would quickly answer homemade muffins. Since going plant-based last year, my cravings have changed. Muffins made without processed ingredients are guilt-free and they satisfy my sweet tooth. I also made Cranberry Apple Muffins.
I am having a lot of fun testing out various ingredients each week for my friends and family to sample. The first creation that I want to share with you is these zucchini applesauce pumpkin muffins.
Why I Love These Vegan Pumpkin Spice Muffins
These muffins are:
- Free of processed ingredients
- Completely plant-based
- Fulfilling of 7 Daily Dozen* Servings
Plant-Based Pumpkin Muffins Ingredients
Here are the ingredients that you will need for this healthy vegan pumpkin muffins no oil recipe. I have divided this recipe up into three parts; the dry ingredients, the wet base, and the mix-ins.
- flax seed
- old-fashioned rolled oats
- quick oats
- oat flour
- baking soda
- pumpkin spice mix
- pumpkin puree
- apple sauce
- vanilla extract
- plant-based milk
- pure maple syrup
- golden raisins
*Daily Dozen Guide
While researching a plant-based diet, I came across Dr. Michael Greger. He has become my favorite expert in the field. His books, How Not to Die and How Not to Diet, and his Nutrition Facts website have taught me much of what I know about optimal health.
Dr. Greger has made it easy to consume a well-balanced diet with his Daily Dozen checklist. There are 12 categories in this daily check with recommended servings of each. The Daily Dozen app makes it easy to track your intake.
This is my first plant-based recipe since shifting the focus of this blog. From now on I will include the daily dozen servings in each of my recipes.
This recipe fulfills:
- Other Fruit
- Other Vegetables
- Nuts & Seeds
- Herbs & Spices
- Whole Grains
How to Make Vegan Pumpkin Zucchini Muffins
- Mix the dry ingredients in a small bowl and set aside.
- Mix the wet ingredients in a larger bowl.
- Stir the dry into the wet bowl.
- Fold in the fruit and nuts.
- Scoop into lined muffin cups.
- Bake in a 350° oven.
Mix the Dry Ingredients
Oatmeal is the base of this recipe. Oats are one of the healthiest whole grains for you, therefore I eat them every day.
This recipe uses three forms of oatmeal. I create my own oat flour by grinding up rolled oats in my Cuisinart food processor.
The quick oats and oat flour soak up more liquid and help make these hearty pumpkin applesauce muffins lighter.
The Wet Base
Zucchini is the main wet ingredient in this recipe. I shred the zucchini with the skin on in my food processor.
Make sure to purchase pure pumpkin puree or make your own. The extra puree is great to use for Pumpkin Salsa.
What type of zucchini do you use in baking?
Black Beauty is the most popular type of zucchini used in baking. Many other varieties can be used in baking, including Yellow and Magda. We got many Zephyr (two-tone yellow and green) from our CSA this summer and they worked well in the muffins, too.
It is important to squeeze the excess moisture out of the zucchini. I use a tea towel. Place the shredded zucchini in the towel and squeeze until you get most of thure out. You have to squeeze and squeeze to get the wetness out. Meaure the cup of zucchini for this recipe after the moisture is removed.
Plant-Based Baking Substitutions
- I use a flax egg in my baking. Create a flax egg by mixing 3 tablespoons of water with 1 tablespoon of ground flaxseed. Stir and let it sit for several minutes before adding it into the recipe.
- This gluten free vegan pumpkin muffin recipe uses unsweetened applesauce in place of oil.
- Plant-based milk is required in this recipe. We create our own almond milk at home using in our Vitamix blender.
The Stir Ins
I used chopped apple, golden raisins, and chopped walnuts in my muffins. You make substitute your favorite fresh or dried fruit. Pecans are a great alternative to walnuts.
Use a liner for baking
I use liners in my old muffins tins. I use silicone liners when we will be consuming the muffins at home. Cooled muffins are best to remove cleanly from a silicone muffin liner.
Biodegradable paper liners are great to use when you will be giving the muffins away.
How do you store plant-based muffins?
These vegan pumpkin oatmeal muffins contain no preservatives, so they need to be stored in the refrigerator. Freeze for later consumption.
I hope you enjoy this first of many vegan muffin recipes. I will be teaming up with my friend, Tiffani, to bring you new whole food plant-based no oil (WFPBNO) recipes. What sort of recipes would you like to see us create?
- 1 cup rolled oats
- ½ cup quick oats
- 1/3 cup oat flour
- 1 teaspoon baking soda
- ¼ teaspoon salt
- 1 teaspoon pumpkin spice mix
- 3 tablespoons warm water
- 1 tablespoon ground flaxseed
- 1 cup shredded zucchini
- ½ cup pumpkin puree
- 2 tablespoons unsweetened apple sauce
- 1 teaspoon vanilla extract
- ¼ cup plant milk
- ½ cup pure maple syrup
- 1 cup chopped apple
- ¼ cup golden raisins
- ½ cup chopped walnuts
- Preheat the oven to 350° Fahrenheit.
- Create a flax egg by mixing the water with the ground flax in a small dish, letting it sit for a few minutes to thicken.
- Place liners into a 12 cup muffin tin.
- In a small bowl, mix the dry ingredients together and set aside.
- Shred the zucchini with the skin on. Squeeze out the water by wringing the shreds in a tea towel. Measure the 1 cup after getting the moisture out.
- Mix the zucchini, flax egg, pumpkin, apple sauce, vanilla, milk, and maple syrup in a large bowl.
- Stir in the dry ingredient mixture.
- Fold in the apple, raisins, and walnuts.
- Place approximately ¼ a cup of the batter in each muffin holder.
- Bake for 30-35 minutes.
- Let the muffins cool completely before removing them from their liners.
- Store leftover muffins in an airtight container in the refrigerator.
Adjust the amount of maple syrup up or down to get the sweetness level desired. Date syrup or paste can be used instead of maple syrup.
Substitute regular raisins or dried cranberries for the golden raisins.
Pecans are a good option instead of walnuts.
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Amount Per Serving: Calories: 145Total Fat: 5gCarbohydrates: 24gFiber: 3gSugar: 12gProtein: 3g