Gluten free pumpkin muffins, 2 ways! Choose if you want a healthy{ish} version OR an indulgent version, topped with maple buttercream frosting. Either way you choose, they’re absolutely delicious!

Gluten free pumpkin muffins, 2 ways! Choose if you want a healthy{ish} version OR an indulgent version, topped with maple buttercream frosting. Either way you choose, they're absolutely delicious!Have you heard of teff before?

It’s one of my 7 Super Nutritious Gluten Free Grains , and one of the key ingredients, along with sorghum flour in these scrumptious gluten free pumpkin muffins.

Related: Ancient Grains | 20 Crush Worthy Sorghum Recipes

Have you tried teff? It's gluten free, super nourishing, and the world's smallest grain. Learn more at EA Stewart @thespicyrd

Teff Nutrition & Benefits

  • Teff is gluten free, rich in minerals, and the world’s smallest grain…
  • It’s thought to have originated from Ethiopia between 4000 BCE and 1000 BCE. Widely grown in Ethiopia, teff accounts for almost 15 % of calories eaten in the country.
  • Teff is a true nutritional superstar, rich in fiber, iron, protein, and calcium. In fact, teff is a dietary staple for Ethiopian long distance runners & Olympic athletes.
  • It’s also an excellent vegetarian source of amino acids, especially lysine, which is often deficient in most grains.
  • One of the most popular ways Ethiopians eat teff, is in the form of Injera, a sourdough-like flatbread, that’s used to scoop up stews, sauces, and salads. If you want to try making it yourself, here’s a good recipe to try–>Authentic Injera (Ethiopian Flatbread)

Tips & Substitutions  for Making Gluten Free Pumpkin Muffins

  • Although I highly recommend you try making these gluten free pumpkin muffins with teff & sorghum flour , if you’re in a hurry to make these, and don’t have any on hand, you can try substituting the teff and sorghum flour with an equal amount (1 1/6 cup combined) of rice flour.
  • Don’t have arrowroot powder? Try tapioca starch or potato starch instead.
  • Trying to cut back on sugar? These gluten free pumpkin muffins are still mighty tasty sans maple buttercream frosting.

Here’s my gluten free pumpkin muffin recipe {inspired by this recipe at canelle et vanille}…They’re also suitable for low FODMAP and vegetarian diets.

Picture of gluten free pumpkin muffins topped with buttercream frosting.

Gluten Free Pumpkin Muffins w/ Maple Buttercream Frosting

Gluten free pumpkin muffins, 2 ways! Choose if you want a healthy{ish} version OR an indulgent version, topped with maple buttercream frosting. Either way you choose, they're absolutely delicious!
5 from 7 votes
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Prep Time: 20 minutes
Cook Time: 25 minutes
Total Time: 45 minutes
Servings: 12 muffins

Ingredients

Pumpkin Muffins

  • 3 eggs
  • 3/4 cup sugar
  • 1 1/4 cups pumpkin puree
  • 3/4 cup coconut oil, melted, or other vegetable oil
  • 2 teaspoons vanilla extract
  • 2/3 cup teff flour
  • 1/3 cup arrowroot starch
  • 1/2 cup  sorghum flour
  • 1/2 teaspoon salt
  • 1/2 teaspoon baking soda
  • 1 1/2 teaspoons pumpkin pie spice

Maple Buttercream Frosting

  • 1 cups butter softened {or vegan shortening/spread for dairy free}
  • 2 3/4 cups powdered sugar
  • 2 tablespoons maple syrup 

Instructions

  • Make the muffins: Preheat oven to 350 degrees, and line a muffin pan with liners.
  • In a large bowl, combine eggs, sugar, pumpkin puree, coconut oil, and vanilla.  Mix well by hand or with a mixer.  In a separate bowl, combine the flours, arrowroot powder, salt, baking soda, and pumpkin pie spice. Mix together well and add to the wet ingredients.  Stir or mix until well combined.
  • Pour batter into cupcake liners {they will be full} and place in oven.  Bake for 25 minutes or until done.  Set aside to cool before frosting, or eat them as is for a equally delicious, but less decadent and less caloric treat!
  • Make the frosting: Combine butter or shortening/margarine and powdered sugar in a bowl and use a hand mixer to combine well.  Add maple syrup and continue mixing for approximately 2 minutes, or until frosting is nice and fluffy.  Spread on top by hand or use a pastry bag to pipe frosting on top of cooled muffins.

Notes

Gluten Free Flour Substitutes: Although I highly recommend you try making these gluten free pumpkin muffins with teff & sorghum flour , if you're in a hurry to make these, and don't have any on hand, you can try substituting the teff and sorghum flour with an equal amount (1 1/6 cup combined) of rice flour.
Subs for Arrowroot: Don't have arrowroot powder? Try tapioca starch or potato starch instead.
Trying to cut back on sugar? These gluten free pumpkin muffins are still mighty tasty sans maple buttercream frosting.
Nutrition Information is WITHOUT frosting.

Nutrition

Calories: 265kcal | Carbohydrates: 30g | Protein: 3g | Fat: 15g | Saturated Fat: 12g | Cholesterol: 40mg | Sodium: 161mg | Potassium: 98mg | Fiber: 2g | Sugar: 13g | Vitamin A: 4030IU | Vitamin C: 1.1mg | Calcium: 28mg | Iron: 1.4mg
EA Stewart, RD | Registered Dietitian Nutritionist
Course Dessert, Snack
Cuisine American, Dairy Free Option, Gluten Free, Low FODMAP, Vegetarian
Keyword pumpkin cupckaes, pumpkin muffins, pumpkin spice cupcakes
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If you make these Gluten Free Pumpkin Muffins, be sure and let me know! Leave a comment on the blog, give it a 5-star review, or share it on Instagram and tag me @thespicyrd & hashtag it: #thespicyrd ~ I hope you enjoy them as much as my family and I do!

Gluten free pumpkin muffins, 2 ways! Choose if you want a healthy{ish} version OR an indulgent version, topped with maple buttercream frosting. Either way you choose, they're absolutely delicious!Enjoy!  And if you’re inspired to try more teff recipes, these White Chocolate Chip Peanut Butter Sweet Potato Teff Cookies are pretty fabulous too!

Mmmm....These Gluten Free Sweet Potato Teff Cookies with Peanut Butter & White Chocolate Chips are a healthy{ish} treat! #sweetpotato #glutenfree #fallrecipes

Let’s Chat!

Have you heard of Teff before?  If so, have you cooked/baked with it?  Any questions about gluten free baking I can answer?