Meet Allie.

Allie Mason Hoffberg is the founder of The Health Mason®, LLC., a
website aimed at empowering women to live healthier, more nutritious, and well-balanced lives. Allie is a certified Integrative Nutrition Health Coach, blogger, and recipe developer, who believes that eating "clean" doesn't need to be difficult or depriving. It is all about balance. Her passion for health and wellness fuels her drive to find simple solutions to eating well, and live a life based on holistic foundations.

Healthy Pumpkin Muffins [Gluten-Free, Refined Sugar-Free]

Healthy Pumpkin Muffins [Gluten-Free, Refined Sugar-Free]

Is anyone else sooo excited for Fall?? It is just the best! So nostalgic, cozy and full of delicious comforting foods! I swear the second the temperature starts to drop, I instantly start to crave baking, especially pumpkin-related treats! However, let’s be clear: I do not enjoy pumpkin spice lattes! Just needed to throw that out there! I looooove pumpkin muffins! They’ve always been my favorite! My friend Erin’s mom always used to make us the BEST mini pumpkin muffins that I dream of to this day. I’ll never be able to compete with her muffins, but I think these are a delicious and healthier option!

I tested this muffin recipe FOUR times! Yes. 4. I have the hardest time getting baked recipes right on the first try (props to you if that’s your secret talent…it is not mine). But think now that I’ve tried three variations of this recipe, they’re good to go. Something that I love about these is that they can be a treat for dessert, but are healthy enough to eat for breakfast! I slather mine with some organic peanut butter and I am in heaven!

So here they are! My beloved pumpkin muffins, which are gluten-free, refined sugar-free and I think, really healthy and simple! Enjoy, and as always tag me if you make one of my recipes!


  • 1 cup gluten-free oat flour (if you don’t have oat flour, measure out 1 cup of gluten-free rolled oats, blitz the oats in a food processor or high-speed blender until they’ve reached a fine flour consistency…this is what I do rather than buying expensive oat flour!)

  • 3/4 cup gluten-free rolled oats

  • 1 cup organic pumpkin (canned or boxed, make sure its pumpkin puree, not pumpkin pie mix)

  • 1/2 cup organic unsweetened apple sauce

  • 2 eggs

  • 3 Tablespoons maple syrup

  • 1 teaspoon baking powder

  • 1/2 teaspoon baking soda

  • 1 teaspoon pumpkin pie spice

  • 1/2 teaspoon cinnamon

  • 1/4 teaspoon clove

  • 1/4 teaspoon nutmeg

  • Dash of salt

  • 1/2 cup chocolate chips (optional)


  1. Preheat your oven to 350F.

  2. In a food processor, or high-speed blender (like a Vitamix), blend 1 cup of gluten-free rolled oats until they reach a flour-like consistency. Quick-cooking rolled oats work best because they are not as thick (won’t create a gummy consistency). I purchase mine in big bags at Trader Joe’s.

  3. Add 1 cup of gluten free rolled oat flour and an additional 3/4 cup of rolled oats to a large bowl.

  4. To the same bowl, add the rest of the dry ingredients: 1 teaspoon baking powder, 1/2 teaspoon baking soda, dash of salt, 1/2 teaspoon cinnamon, 1 teaspoon pumpkin pie spice, 1/4 teaspoon clove, 1/4 teaspoon nutmeg.

  5. Gently mix dry ingredients

  6. In a separate bowl, combine your wet ingredients (1 cup pumpkin puree, 1/2 cup apple sauce, 2 eggs, 3T maple syrup). Whisk until incorporated

  7. Add wet ingredients to dry, thoroughly mix until incorporated.

  8. Stir in 1/2 cup chocolate chips if desired

  9. Lightly spray muffin tin with non-stick avocado oil spray.

  10. Bake at 350 for 16-20 minutes.

  11. Allow muffins to cool fully before removing from the muffin tins.

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