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Gluten Free Pumpkin Muffins with 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!

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.

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 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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Tried this recipe?Mention @thespicyrd or tag #thespicyrd ~ I love seeing my recipes that you recreate!

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?

56 thoughts on “Gluten Free Pumpkin Muffins with Maple Buttercream Frosting”

  1. These muffins sound amazing! I’m just starting to delve into a little more gluten free cooking, so I’ll have to try these. Thanks for sharing!

  2. Teff and I aren’t familiar with each other, look forward to “meeting”. Happy Thanksgiving to you, love the new grain theme. Can you do a post on taking pretty food pics, yours are the best. Share your secrets.

    1. Hope you and Teff meet soon! So many amazing food photographer out there would could probably give you much better advice than me, but I’m very flattered by your comment Lauren 🙂 Maybe I can put together an “Amateur Food Photography Secrets” post in the New Year…Happy Thanksgiving to you and your family too!

  3. I would never have guessed teff!! I have been reading posts for the last 20 minutes or so and there are now THREE grains I need to try; teff, buckwheat, and red quinoa. Where have I been?! I need to expand my grain pallet!

  4. Omg,these pumpkin spice muffins look so sinful, and yet I just know you baked a healthy batch! And that maple buttercream frosting? Oh it’s divine! I just found your posts on making healthy recipes and I really like it! Will be back for more! Thanks for sharing!

  5. If there is a Teff Grain Council, these photos should be their logo! How can you not want to try teff if you have this beautiful recipe. Been wanting to try to make Ethiopian bread but think these cupcakes are now at the top of the To Bake list.

  6. Thanks Junia! I was really happy with how they turned out too 🙂 Seriously moist and delicious on their own…the icing’s an added bonus for special occasions! The teff flour I used was made from brown teff. If you eat a tiny bit on grain on it’s own, you’ll notice it has a hint of natural sweetness. I’ve definitely got more experimenting to do with teff, but next up on my list is trying to make injera. It is a pancake made from teff that supposedly tastes like sourdough. I’ll let you know how it turns out!

  7. Oh. My. Goodness. I am certain teff never looked better 😉

    So what are those pretty little goodies adorning the cupcakes? Edible? I know I should be asking more about the teff, but I sometimes get distracted by shiny thing 😉

    As always a wonderful post & one of my faves!

    1. Thanks so much Regan! So glad you asked about the shiny things on top, because I went shopping for cupcake toppers yesterday 🙂 They are little glass stones {from Pier One Imports} thus completely non-edible, but I figured if the cupcakes didn’t turn out well, the shiny things would make them prettier. Just make sure your kids know they are non-edible or they’ll end up with a cracked tooth!

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