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Teff & Oats, Gluten Free Pumpkin Muffins

Updated: Nov 26, 2018

It's nearly the end of October and we're still embracing all of the fall flavors - spaghetti squash, butternut squash, pumpkin, and more.

I'm excited to share this recipe with you to continue the pumpkin craze well into the holidays. Pumpkin is a nutrient powerhouse - packed with vitamin A (nearly 800% of the daily recommended intake in 1 cup!), vitamin C, fiber, and antioxidants. Including this "superfood" in your fall recipe routine will bring tons of flavor and nutrition.

Muffins are a great way to experiment in the kitchen by choosing your own blend of spices and ingredients. This version is made with teff flour, a dense, nutrient-packed whole grain that offers its own unique flavor and texture compared to regular whole wheat flour. If you remember back to my ancient grains post, you'll remember that teff flour is a great source of fiber, protein, and nutrients, especially calcium. It's also naturally gluten-free, so for those of you who need to be - this is a great option.

The oats offer additional fiber and nutrients as well. You could easily keep these in whole form, but I opted for oat flour, simply blending the recommended amount of whole steel-cut oats in a food processor.

With lower sugar, more protein, fiber, and additional vitamins and minerals than a standard store-bought muffin, enjoy these pumpkin muffins knowing you are consuming a nutritious and delicious treat!



Makes 10-12 Muffins

Wet Ingredients: 1.25 cup 100% pure pumpkin, canned 2 tbsp Pure Raw Honey 2 tbsp packed Brown Sugar 1 tsp Vanilla Extract 1 large Egg

Dry Ingredients: 1/4 tsp Iodized Salt 1/2 tsp Baking Soda 1/2 tsp Baking Powder 1 tsp Ground Cinnamon 1/2 tsp Ground Nutmeg 1/2 cup Oat Flour (1/2 cup steel cut oats, blended in food processor) 1/2 cup Teff Flour


1/4 cup Dark Chocolate Chips (greater than 60% cacao)

Optional Streusel Topping: 1/3 Cup chopped Pecans

1/3 Cup Brown Sugar

1/3 Cup oat flour (1/3 cup steel cut oats, blended in food processor)

1/2 Tsp Ground Cinnamon

1/4 Cup Ghee / Clarified Butter or Coconut Oil, melted


Preheat oven to 350 degrees.

In large bowl, combine pumpkin, honey, brown sugar, vanilla extract, and egg. In a separate bowl, combine 1/2 cup oat flour (blend whole oats into flour using food processor), and 1/2 cup teff, salt, baking soda, baking powder, 1 tsp cinnamon, 1/4 tsp nutmeg and chocolate chips, if desired. Add dry ingredients to wet. Combine, but do not over mix. Pour into greased muffin tins. If desired, combine ingredients for streusel topping in a mixing bowl and pour on top of muffins.

Bake 20-25 minutes on 350 degrees or when knife is clear.

Nutrition Facts

Servings per recipe: 10

Serving size: 1 muffin

Muffin only (no streusel topping)

Calories 103

Total Fat 2.8 g

Saturated Fat: 1.4 g

Polyunsaturated Fat 0.2 g

Monounsaturated Fat 0.2 g

Cholesterol 18.6 mg

Sodium 146.9 mg

Potassium 30.3 mg

Total Carbohydrate: 19.6 g

Fiber 2.8 g

Sugars 10.2 g

Protein 2.3 g

Vitamin A 75.6%

Vitamin D 1.0%

Calcium 2.0 %

Iron 2.6%

Streusal Topping:

Spread evenly between 10 muffins

Calories 118.7

Total Fat9.0 g

Saturated Fat3.9 g

Polyunsaturated Fat 0.9 g

Monounsaturated Fat1.7 g

Cholesterol12.0 mg

Sodium2.9 mg

Potassium51.7 mg

Total Carbohydrate12.1 g

Dietary Fiber 0.7 g

Sugars 7.3 g

Protein 0.7 g

Vitamin A 4.9 %

Vitamin C 0.1 %

Vitamin D 0.0 %

Calcium1.3 %

Copper 3.4 %

Iron 2.1 %

Live Intentionally Well, By Design

1 comment

1 Comment

Well By Design Nutrition
Well By Design Nutrition
Nov 26, 2018

Teff & Oats GF Pumpkin Muffins look awesome - let’s get Mom to make them!!