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
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Did you make this recipe?I’d love a 5-star review and rating if you liked this recipe! Any questions about the recipe or ingredients? Please let me know! Your rating and comments are so appreciated as they help me understand how I can serve you best. 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?
