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Healthy Choc Chip Pumpkin Muffins

Updated: May 12, 2021

Pumpkin is hidden within these deliciously moist muffins. They can also be made gluten, dairy and nut free, making it a fabulous allergy friendly lunch box addition.

GF, DF, NF, Freezer Friendly

1 1/2 cups of raw grated pumpkin

2 mashed ripe bananas

1/3 Cup of coconut oil

1/3 Cup of 100% pure maple syrup

2 t cinnamon

1/2 t nutmeg

1 t vanilla extract

2 eggs

1/4 Cup milk of choice (I use Pure Harvest unsweetened oat milk)

1 3/4 C Gluten Free Flour (I use the Orgran brand - available from most supermarkets)

1 t baking soda

1/4 t sea salt

1/2 Cup Dark Chocolate Chips (or use dark, dairy free chocolate & break into small pieces)

  1. Preheat oven to 180 deg Celcius.

  2. Grease muffin trays.

  3. Grate the pumpkin and mash the banana and combine in a large bowl. Put aside.

  4. Very gently melt the coconut oil together with the maple syrup in a small saucepan over a low heat, stirring to combine. (If your oil is already at melting point, simply combine with the maple syrup).

  5. As soon as the oil has melted remove from the heat.

  6. Add cinnamon, nutmeg, vanilla extract and stir to combine. Add the milk and stir.

  7. Whisk 2 eggs and add to the pumpkin/ banana mixture. Stir to combine. (You could also add the whisked egg to the coconut mixture but make sure the oil is not too hot or it will cook the egg).

  8. Add oil and syrup mixture to the pumpkin and banana mix and stir.

  9. Sieve the flour & baking soda into the mixture. (It is important to sieve to avoid large lumps of baking soda).

  10. Add the salt and fold the dry ingredients into the wet ingredients. Make sure all the flour is mixed in properly, but don't over mix.

  11. Fold in the choc chips last.

  12. Spoon the mixture into the muffin trays.

  13. Cook for 15-22 minutes or until cooked through and a skewer comes out clean. This depends on the size of the muffin obviously.


  • If you can't do coconut oil, a light flavoured olive oil may also work but make sure there are no refined oils hidden with it. It also needs to be light flavoured or it will be too overpowering.

  • I have used mashed roast pumpkin before and that still works. Boiled pumpkin doesn't appear to work - possibly due to too much water content.

  • With the chocolate chips I occasionally use the Healtheries 99% dark choc chips. However they do contain maltitol which I believe is an artificial sweetener. The interesting thing is the package clearly states no artificial sweeteners or colours, which is a bit of a shame. Maltitol can have a laxative effect and irritate those with bowel sensitivities. Your other option would be to use Lindt 85% dark chocolate & break into small pieces. This one is also soy lecithin & dairy free.

  • This recipe is low FODMAP if you do not consume more than 1 large or 2 mini size muffins a day. Serving sizes matter when going low FODMAP. Half a ripe banana is considered low FODMAP. A small serving of dark chocolate and 125 grams of oat milk is also considered low FODMAP.

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