Gut Healthy Pumpkin Morning Glory Muffins

September 18, 2022

If you’ve been looking for the perfect, healthy, pumpkin muffin recipe, then look no further because this is IT! My Gut Healthy Pumpkin Morning Glory Muffins are a delicious, flavorful, fluffy muffin that is loaded with ingredients that are good for your gut. Plus, they also happen to be gluten-free and vegan-friendly so they are the perfect allergy-friendly muffin recipe as well!

A wire cooling rack, topped with the gut healthy pumpkin morning glory muffins

Friends, we have officially reached my favorite time of year: pumpkin season! While some people on Instagram have said that pumpkin season started way too early this year, to me, it started right on time. I always feel like this time of year goes by way too quickly, so any opportunity that I have to enjoy pumpkin season, I’ll take!

From my 5 Minute Pumpkin Butter (that’s way better than Trader Joe’s), to My Favorite Pumpkin Pie Smoothie, I love using this time of year to dedicate my blog towards sharing all of the healthy and delicious ways that you can use this superfood ingredient. Because, let’s be honest: pumpkin isn’t just a delicious, fall-time ingredient, but is also a superfood that is full of nutrients that your body thrives off of.

Pumpkin is rich in vitamins A & C, as well as antioxidants, folate, and Vitamin E, making it the perfect, gut-healthy ingredient to keep stocked in your pantry, at all times!

But Nicole, Why Does Gut Health Really Matter?

You may be wondering why I keep bringing up this idea of ingredients being “gut healthy.” After all, taking care of your gut health has become a popular buzzword nowadays, but what does it actually mean?

The “gut” refers to your gastrointestinal system, or GI system, which is responsible for breaking down the food we eat, absorbing the nutrients from it, and using those nutrients to support our body’s many different functions. Needless to say, your gut is super important!

There are many different ways that we can work to maintain a healthy gut, from eating a diet rich in real, whole foods, to taking the right supplements. And when I say supplements, I really mean taking a quality probiotic. Because let’s be honest, probiotics = life (literally!) Your gut is full of good bacteria, and probiotics (as well as prebiotics) ensure that your gut is able to reproduce all of that good bacteria that it needs.

A tray of the pumpkin morning glory muffins, sitting on a baking dish, with a bottle of the Seed Ds-01 Daily Synbiotic

For the past few years, I’ve been taking the Seed DS-01™ Daily Synbiotic, and it has been a game changer, and that’s because it’s both a probiotic and prebiotic rolled into one. And, not to mention, the capsule is made with two layers, so that the inner probiotic capsule actually makes it to your small intestine (and eventually the colon) intact. 

Most probiotics on the market die in your stomach, thanks to our stomach acids and such, rendering them ineffective. And, Seed contains 53.6 Billion AFU, which means it’s powerful AF. Like all things in life, you can’t take a supplement for a day and expect it to work a miracle. Be consistent and commit to supporting your gut health. Trust me – it’s worth it.

If you want to try Seed for yourself, use code KALEJUNKIE15 for 15% off your first month’s supply.

A plate full of the pumpkin morning glory muffins, sitting on a countertop next to a jar of the Seed DS-01 Daily Synbiotic

What You Need to Make These Gut-Healthy Pumpkin Muffins

Since we are making muffins that support our gut health, these muffins are undoubtedly loaded with TONS of gut-healthy ingredients, like these:

  • Oat Flour: Oat flour is not only super easy to make from scratch, but oats are a wonderful gut-healthy ingredient. They are high in beta-glucans, which have been shown to have a positive effect on immune function and overall gut health.
  • Almond Flour: Almonds are rich in Monounsaturated Fatty Acids (aka MUFAs) which can help lower cholesterol levels and provide the healthy fats that your body needs to thrive.
  • Pumpkin Puree: Pumpkin is good for your gut because it’s a good source of fiber (7 grams per cup)! Fiber acts as a prebiotic, which means it supports the good bacteria in your gut.
  • Apple Sauce + Apples: Apples (and applesauce) are not only rich in fiber, especially with the skin, but also contain polyphenols, which can help with regulating both blood pressure and inflammation levels.
  • Carrots: Did you know that carrots are considered a complex carb? It’s true! In addition to being rich in dietary fiber, as complex carbs are, Carrots are also rich in carotenoids—an important group of antioxidant micronutrient that helps support our gut health.
  • Coconut Oil + Dried Coconut: Coconuts are rich in Medium Chain Fatty Acids (MCFAs) which help give our body the energy it needs to thrive. Woohoo!
A close-up image of one of the pumpkin morning glory muffins, sitting on a wire cooling rack

And in addition to these gut-healthy ingredients, we’ll also be using the following ingredients to bring these delicious muffins to life!

  • Brown Sugar: Brown sugar adds the perfect amount of sweetness to these muffins!
  • Baking Powder + Baking Soda: We’ll need both baking powder and baking soda for these muffins to rise.
  • Spices: In this recipe, we’ll be using a combination of pumpkin pie spice, cinnamon, and sea salt to achieve the perfect flavor!
  • Vanilla Extract: A touch of vanilla extract is essential in any good muffin recipe. Don’t skip this!
  • Dried Cranberries: Dried cranberries not only add sweetness and texture, but also add an extra dose of Vitamin C.
  • Walnuts: Walnuts are packed with vitamins and nutrients, and add a nice, crunchy element to these Morning Glory muffins!

How to Make These Powerful, Gut-Healthy Muffins

To make these muffins, start by lining a muffin pan with muffin liners, or grease the pan lightly with oil or melted butter.

Next, preheat your oven to 400 F and while the oven is preheating, prepare your muffins by adding all of your dry ingredients to a large bowl: your flours, brown sugar, baking powder, baking soda, pumpkin pie spice, cinnamon, and sea salt. Whisk them gently until they’re fully combined.

Then, in a separate bowl, prepare your wet ingredients. Add in your pumpkin purée, applesauce, melted coconut oil, grated apple, vanilla, and carrots, and stir until they’re fully combined.

Pour the dry ingredients into the bowl with the wet ingredients, and mix until they’re just combined, being careful not to over-mix them. You can do this by hand or in the bowl of a stand mixer – whichever you prefer!

Finally, add your dried cranberries and walnuts to the batter and fold them in until they’re fully combined. Once they’re combined, transfer your batter to your muffin tins, being sure to divide them equally between all of them. You should get approximately 12 muffins!

Bake your muffins for 26-28 minutes, or until the tops are golden brown and a toothpick comes out clean. Once they’re done, let them cool, and enjoy! Store any leftovers in an airtight container in the fridge for up to one week, or in the freezer for up to two months.

Ready to Try out Seed? Let’s do This Thing!

If you are interested in trying out Seed, I’ve linked it for you, and you can use code KALEJUNKIE15 at checkout to save 15% off your first month’s supply of Seed’s Daily Synbiotic. I can’t wait to hear how Seed is working for you, so if you decide to try it out, be sure to come back and leave a comment below!

**This post is sponsored by Seed. However, all information and opinions shared in this post are 100% my own. I share only products and services that are a part of my life and that I wholeheartedly love. 
** Photography by Gayle McLeod
A wire cooling rack, topped with the gut healthy pumpkin morning glory muffins
Dairy Free/gluten-free/Grain Free/Refined Sugar Free/Vegan

Gut Healthy Pumpkin Morning Glory Muffins

5 from 2 votes
Nicole Modic
Prep Time 20 mins
Cook Time 28 mins
Total Time 48 mins
SERVES 12 Muffins
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If you've been looking for the perfect, healthy, pumpkin muffin recipe, then look no further because this is IT! My Gut Healthy Pumpkin Morning Glory Muffins are a delicious, flavorful, fluffy muffin that is loaded with ingredients that are good for your gut. Plus, they also happen to be gluten-free and vegan-friendly, so they are the perfect allergy-friendly muffin recipe as well!

Ingredients

  • 1 1/2 Cups Oat Flour
  • 1/2 Cup Almond Flour
  • 3/4 Cup Brown Sugar packed
  • 2 Teaspoons Baking Powder
  • 2 Teaspoons Baking Soda
  • 1 Teaspoon Cinnamon
  • 1/2 Teaspoon Sea Salt
  • 3/4 Cup Pumpkin Puree
  • 2 Teaspoons Pumpkin Pie Spice
  • 1 Large Apple shredded
  • 1/3 Cup Apple Sauce unsweetened
  • 1/2 Cup Coconut Oil Melted
  • 1 Tablespoon Vanilla Extract
  • 3 Carrots grated
  • 1/2 Cup Dried Cranberries
  • 1/2 Cup Unsweetened Dried Coconut
  • 1/2 Cup Walnuts chopped

Instructions

  • Start by lining a muffin pan with muffins liners, or grease the pan lightly with oil or melted butter.
  • Next, preheat your oven to 400 F and while the oven is preheating, prepare your muffins by adding all of your dry ingredients to a large bowl: your flours, brown sugar, baking powder, baking soda, pumpkin pie spice, cinnamon, and sea salt. Whisk them gently until they’re fully combined.
  • Then, in a separate bowl, prepare your wet ingredients. Add in your pumpkin purée, applesauce, melted coconut oil, grated apple, vanilla, and carrots, and stir until they’re fully combined.
  • Pour the dry ingredients into the bowl with the wet ingredients, and mix until they’re just combined, being careful not to over-mix them. 
  • Finally, add your dried cranberries and walnuts to the batter and fold them in until they’re fully combined. 
  • Once they’re combined, transfer your batter to your muffin tins, being sure to divide them equally between all of them. You should get approximately 12 muffins!
  • Bake your muffins for 26-28 minutes, or until the tops are golden brown and a toothpick comes out clean. 
  • Once they’re done, let them cool, and enjoy! Store any leftovers in an airtight container in the fridge for up to one week, or in the freezer for up to two months.

Did you make this recipe?

I’d love to see what you made – tag @kalejunkie
in your posts and I’ll re-share!

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  1. 5 stars
    When I saw these in IG I had to make them. Thank you Nicole, these are delicious and so satisfying. I didn’t have all the ingredients so swapped pumpkin puree for mashed sweet potato and Applesauce for banana. Such a great recipe. One of my fav now.

    • Woohoo! Shilpa, I am so thrilled that you loved this recipe, and I am also so glad to hear that you found a variation that works for you. Thank you for all of your support!

  2. I made these yesterday as mini muffins and they are excellent! I popped them in the freezer to save for breakfasts. I would, however, prefer to use a healthier sweetener next time than brown sugar like honey or coconut sugar. Have you tried either and how much would one use? Thank you!!

    • Hi Amy! I am so thrilled you loved this recipe, thank you so much for making it! This recipe has not been tested with honey or coconut sugar, so I cannot speak to the results. However, you are welcome to try it and if you do, please let me know how it turns out for you!

  3. These look amazing! I noticed you said these are grain free, but the recipe calls for oat flour. Could more almond flour be substituted instead or do you have another suggestion if I did want to keep them grain free?

    • Hi Melissa, thank you for pointing this out! We removed the grain-free label. This recipe has not been tested without the oat flour, so I cannot guarantee that they would turn out the same way. However, you are welcome to try it out, and if you do, please let me know how it turns out for you!