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! The recipe is low FODMAP too!
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
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 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!
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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
Did you make this recipe?I’d love if you’d leave a rating or review below! Your feedback helps others find new favorite recipes! And, please post a pic and mention @thespicyrd or tag #thespicyrd on Instagram. Thank you!
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!
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!
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?
Look yummy. I will try this for my family. Thanks for sharing this.
I am typically not much of a baker but these look amazing!!!
Thanks so much Brynn! I promise you, they’re well worth your while making them 🙂
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!
Thanks so much Marie! Let me know how they turn out if you make them. Cheers!
Oh these sound SO good! I’ve never baked with teff before but I’m excited to try!
Thanks so much Whitney! I hope you love them as much as my family and I do!
Those sound delicious! I just love maple!
Thanks so much Amy! I’m a huge fan of anything maple too 🙂
As a Nutritionist i can say this food is 100% healthy and nutritious. Thanks so much for sharing this recipe, I will must try to home.
Thanks so much Selina! I know the maple buttercream frosting is a little indulgent, but definitely worth it for a special treat. I hope you make the cupcakes!
What an absolutely beautiful site and yummy recipes!! Loving it!!
Kindly take a look at our site – https://www.superfoods.co.za/
and let me know what you think 🙂
Maybe we can inspire each other!!
Regards from South Africa 🙂
Thanks so much for the kind words Marlie! Looking forward to checking out what delicious things you’re cooking up!
Drooling over these!
Thanks so much Nicole! If you make them, I’d love to hear how they turn out. Cheers!
Did not know teff was the tiniest grain; and have yet to try it. These cupcakes look scrumptious.
those cupcakes look so perfect.. cant believe they are gf! i need some savory days after so much sugar all this week.:but i definitely will check out teff since i need to use it my yeast breads too!
Can I just eat the buttercream?!
wow these look wonderful! I’m a big fan of pumpkin and lots of spice. I’ve never tried baking with teff before. It’s amazing how many grains are out there!
What a wonderful crust thee plump and cute muffins have! Have never cooked Teff..may not get it here as well..looking forward to see all the recipes.
looks great and fun use of teff have just eaten in Ethiopian restaurants before
EA, these sound sooo good, + look just perfect for the thanksgiving dessert table this year. yum!
Thanks so much Amy!! I just checked out your Thanksgiving menu and it looks amazing!!
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.
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!
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!
Ha, ha! I stumped you :-). Can’t wait to see what recipes you come up with!
Lovely photos! I have yet to bake with teff. I’m inspired.
Thanks so much Liz! Hope you give teff a try…you won’t be disappointed 🙂
Thanks so much Lisa! I hope you do start here as they are really delicious 🙂
I’ve heard about teff but I’ve never baked with it. These cupcakes look so pretty, love all your photos 🙂
Thanks Yuri!! I was thinking teff would be very yummy in your rocky road muffins 🙂
I have serious food photography envy. Those cupcakes are too beautiful to be eaten!
Thanks so much Emma! You can eat everything but the topping!!
Yumm! These look amazing, and I was also wondering like Regan what the sparkly marbles were on top. Super pretty! I have never tried teff before – now i have a good reason to get some 🙂
Thanks Jessica! Too funny, you and Regan were busy checking out the marbles 🙂
These look amazing! I have heard of teff but never gotten the chance to try it for myself. I am going to have to now!! Your pictures always look amazing!
Thanks Kristen!! Hope you give them a try too! 🙂
You say pumpkin spice I say- I’ll be right over!!!
Better be quick or they’ll all be gone 🙂
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!
Gretchen and Danielle-Thanks :-). The maple buttercream frosting is a definite must! #tefflove
Any leftovers? 🙂
Sure are ! I’ll try really hard to save you one 🙂
Ahhh…..one more reason to learn to bake. These look amazing. I agree with Gretchen…maple buttercream? To. Die. For. 🙂
yay for teff!! these cupcakes look perfect… and maple buttercream?! sold.
Thanks Karriann! Wish I could send one your way too 🙂
These look super yummy!
Wish I was your neighbor EA. You can still send some my way 🙂
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.
Thanks so much Deanna! I hope you try them, and maybe we can do Ethiopian bread {Injera} for another Recipe ReDux post 🙂
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!
wow, EA, i love how perfect these muffins look. i have yet to try teff. what is the flavor like? would you eat it savory too?
ps – i tried amaranath the other day and i had to stop. it wasn’t my piece of pie….:T
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!
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!