The Ultimate Bone Healthy Pumpkin Muffin Recipe

Updated: January 12, 2024

pumpkin muffins

Savor the Season with This Irresistible Pumpkin Muffin Recipe!

Ready to turn your kitchen into the hottest spot in town? Well, all it takes is this dynamite pumpkin muffin recipe. 

These aren’t your everyday muffins. Super-moist? You bet. So buttery soft they’ll make your taste buds sing? Absolutely. And let’s not forget the mind-blowing depth of that pumpkin flavor. We’re talking about muffins that scream, “Autumn is here, baby!”

But they aren’t just a treat for your taste buds, they’re a gift for your bones too. You see, pumpkin is a significant source of the powerful antioxidant vitamin C, which is essential for supporting your bones [1]. 

Plus, pumpkin packs a healthy dose of zinc, phosphorus, potassium, and selenium — bone boosting minerals your skeletal system craves [2] [3] [4]. 
And the best part? These muffins are as easy as they are bone healthy. With just 20 minutes of your time, you can whip up a batch of these delights that’ll leave your friends scrambling to get their hands on this easy pumpkin muffin recipe.

pumpkin muffin recipe
pumpkin muffins

Pumpkin Muffins

Dietary: Gluten Free
3.91 from 98 votes
Prep Time 20 minutes
Cook Time 25 minutes
Servings 12
Calories 146 kcal


Pumpkin Spice Muffin Ingredients

  • 1.5 cup pumpkin puree
  • 1 tsp baking soda
  • 1/4 cup coconut sugar
  • 1/4 cup brown sugar
  • 1/4 tsp salt
  • 1 tsp ground cinnamon
  • 1/4 tsp ground ginger
  • 1/4 tsp nutmeg
  • 1/8 tsp allspice
  • 1/8 tsp cloves
  • 1.5 cups gluten free flour
  • 1 tsp baking powder
  • 1 tsp vanilla extract
  • 2 large eggs
  • 1/3 cup butter melted

Crumble Ingredients:

  • 2 tsp cinnamon
  • 1/4 cup coconut sugar
  • 1/4 cup gluten free flour
  • 1/4 cup butter melted


  • Pre-heat your oven to 350°F. Line a muffin pan with muffin liners.
  • In a medium mixing bowl, combine pumpkin, baking soda, coconut sugar, brown sugar, salt and spices. Mix until thoroughly combined.
  • Add eggs vanilla extract to the pumpkin mixture and mix until thoroughly combined.
  • In a small mixing bowl, combine flour and baking powder, and mix thoroughly until combined.
  • Add flour mixture to pumpkin mixture and mix thoroughly until combined.
  • Pour melted butter into the muffin batter and mix thoroughly until combined.
  • Scoop batter evenly into muffin liners.
  • In a small mixing bowl, combine all dry crumble ingredients and mix thoroughly.
  • Add melted butter to dry ingredients and stir with a fork until a crumble texture appears.
  • Sprinkle crumb topping on top of the muffins.
  • Bake muffins for 25 minutes or until a toothpick into the center comes out clean.


Chef’s Tip: When choosing a gluten free flour, ensure that it includes xanthan gum. Xanthan gum allows the ingredients to bind, ensuring that your baked goods do not crumble.


Calories: 146kcalCarbohydrates: 21gProtein: 3gFat: 6gSaturated Fat: 4gPolyunsaturated Fat: 0.4gMonounsaturated Fat: 2gTrans Fat: 0.2gCholesterol: 41mgSodium: 200mgPotassium: 115mgFiber: 2gSugar: 8gVitamin A: 4963IUVitamin C: 1mgCalcium: 42mgIron: 1mg
Tried this recipe?Let us know how it was!

Nutritious Meets Delicious With This Healthy Pumpkin Muffin Recipe

These mouthwatering pumpkin spice muffins aren’t just eye candy. Oh no, they’re bona fide nutrition powerhouses, stacked with all the heavy hitters in the bone-protecting squad: 

  • zinc
  • phosphorus
  • potassium
  • magnesium
  • selenium

But a word of warning: these muffins are not just nutritious; they’re mind-blowingly delicious. After you whip up this easy pumpkin muffin recipe, your friends will be on the verge of staging a heist to get their hands on it. 

You’re on the cusp of becoming the legendary pumpkin muffin master, and your kitchen will be the town’s sizzling hotspot.

pumpkin muffins rising


It’s time to give your taste buds and your bones some major TLC with our insanely delicious pumpkin muffin recipe. 

These aren’t your grandma’s muffins — they’re full-blown nutrient-loaded superstars, designed to keep your bones robust and your taste buds in ecstasy. Your body’s been yearning for this kind of love, and it’s time to deliver.

But that’s not all. We’re not just here to drop recipes and run. I want to hear what you think. 

So, don’t be shy, leave a comment, and tell me all about your pumpkin muffin experience. Did it blow your taste buds away, or what?

And if you’re keen on learning more about aging gracefully and keeping those bones in tip-top shape, we’ve got you covered. Sign up for our newsletter, and you’ll be showered with weekly updates that’ll keep you on the path to vibrant, healthy living.

Article Sources

  1. Stevenson D.G., Eller F.J., Wang L., Jane J.-L., Wang A.T., Inglett G.E. “Oil and Tocopherol Content and Composition of Pumpkin Seed Oil in 12 Cultivars,” J. Agric. Food Chem. 2007;55:4005–4013. doi: 10.1021/jf0706979.
  2. Maria Batool,1,† Muhammad Modassar Ali Nawaz Ranjha,2,† Ume Roobab,3 Muhammad Faisal Manzoor,4 Umar Farooq,5 Hafiz Rehan Nadeem,6 Muhammad Nadeem,2 Rabia Kanwal,3 Hamada AbdElgawad,7,8 Soad K. Al Jaouni,9 Samy Selim,10,* and Salam A. Ibrahim11,* “Nutritional Value, Phytochemical Potential, and Therapeutic Benefits of Pumpkin (Cucurbita sp.),” Source: Plants (Basel). 2022 Jun; 11(11): 1394. Published online 2022 May 24. doi: 10.3390/plants11111394
  3. Fernández-López J., Botella-Martínez C., Navarro-Rodríguez de Vera C., Sayas-Barberá M.E., Viuda-Martos M., Sánchez-Zapata E., Pérez-Álvarez J.A., “Vegetable Soups and Creams: Raw Materials, Processing, Health Benefits, and Innovation Trends,” Plants. 2020;9:1769. doi: 10.3390/plants9121769.
  4. Roongruangsri W., Bronlund J. A Review of Drying Processes in the Production of Pumpkin Powder. Int. J. Food Eng. 2015;11:789–799. doi: 10.1515/ijfe-2015-0168.

Article Comments

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Recipe Rating

  1. Tamanika Ivie

    January 12, 2024 , 10:33 pm

    The recipe sounds delicious but why gluten free flour? Is gluten bad for bone health?

  2. Yoori AlgaeCal

    January 15, 2024 , 5:04 pm

    Great question, Tamanika! Gluten may impact bone health, and you can find details on this topic on our blog article HERE. Do let us know if you have further questions!

    – Yoori

  3. Maryann Renda

    January 13, 2024 , 11:13 am

    Hi thanks for the recipe but can I use regular flour my husband doesn’t like gluten-free anything. I’ve tried to buy him cookies and he wouldn’t need them.
    I I use organic sugar sugar. Can I use that instead of coconut sugar?
    Thanks, Maryanne

  4. Yoori AlgaeCal

    January 15, 2024 , 4:37 pm

    Thank you for reaching out, Maryann, and absolutely! You are welcome to tweak around the recipe to your likings, with regular flour and organic sugar :). We hope you enjoy the recipe!

    – Yoori

  5. shelly

    January 13, 2024 , 11:42 am

    4 stars
    This recipe looks amazing but I am definitely adding walnuts!
    Doesn’t that add more healthy nutrients?

  6. Yoori AlgaeCal

    January 15, 2024 , 4:38 pm

    You can certainly add walnuts, Shelly! 🙂

    – Yoori


    January 13, 2024 , 4:07 pm

    5 stars
    I baked these muffins today and they are delicious. I had an issue with the melted butter for the crumb topping. I will need to use less butter since the mixture was runny and crumbly. I added more flour then spooned the topping on before baking. Very yummy!

  8. Yoori AlgaeCal

    January 15, 2024 , 4:39 pm

    Thank you for sharing your feedback, Susan! We are happy to hear that you enjoyed the recipe!

    – Yoori

  9. Audrey Chua

    January 13, 2024 , 11:46 pm

    I look at the nutrition list but did not see these.
    But I am excited to try these pretty muffins.
    I will make them for Chinese New Year (starting Feb 10, 2024, celebrating for 15 days, the year of the Wood (Green) Dragon.
    Thank you for the recipe.

  10. Yoori AlgaeCal

    January 15, 2024 , 4:55 pm

    Hi Audrey! Pumpkin packs a healthy dose of zinc, phosphorus, potassium, and selenium :). I’m thrilled to hear that you’re excited to try the muffins! Making them for Chinese New Year sounds like a wonderful idea. I hope they add some extra sweetness to your celebrations!

    – Yoori

  11. Nancy Pinke

    January 14, 2024 , 3:18 am

    5 stars
    I’ve been making pumpkin muffins with a very similar recipe using almond flour. Nutritious and low calorie is a big plus. Makes a great breakfast along with homemade healthy granola.

  12. Yoori AlgaeCal

    January 15, 2024 , 4:40 pm

    Thank you for sharing, Nancy! Almond flour is a great substitute :).

    – Yoori

  13. Dawn

    January 21, 2024 , 5:46 pm

    5 stars
    Best pumpkin recipe I have ever baked! Amazing spice mix is the key. Not too sweet and very moist. I used an organic white flour instead of gluten free flour. Also, I mixed all the dry ingredients together first and then added the mixture of wet ingredients into it. If I could, I’d rate it a 10!

  14. Yoori AlgaeCal

    January 22, 2024 , 3:37 pm

    We are SO happy to hear that you enjoyed this recipe, Dawn! Thank you for sharing your lovely feedback! 🙂

    – Yoori

  15. Alice Gallatin

    January 30, 2024 , 8:20 am

    Would omitting the brown sugar affect the consistency of the batter. I’m avoiding refined sugars. These sound and look delicious.

This article features advice from our industry experts to give you the best possible info through cutting-edge research.

Lara Pizzorno
MDiv, MA, LMT - Best-selling author of Healthy Bones Healthy You! and Your Bones; Editor of Longevity Medicine Review, and Senior Medical Editor for Integrative Medicine Advisors.,
Dr. Liz Lipski
PhD, CNS, FACN, IFMP, BCHN, LDN - Professor and Director of Academic Development, Nutrition programs in Clinical Nutrition at Maryland University of Integrative Health.,
Dr. Loren Fishman
MD, B.Phil.,(oxon.) - Medical Director of Manhattan Physical Medicine & Rehabilitation and Founder of the Yoga Injury Prevention Website.,
Prof. Didier Hans
PHD, MBA - Head of Research & Development Center of Bone Diseases, Lausanne University Hospital CHUV, Switzerland,