‘Tis the season for all things pumpkin and I have been very much enjoying the theme. I have recently posted a pumpkin spice Ninja Creami, low FODMAP gluten free stuffed pumpkin and pumpkin spice blended chia puddings, all in quick succession. On the menu today? These gluten free vegan pumpkin muffins. They are xanthan gum free, egg free, nut free and dairy free/vegan.
Gluten free vegan pumpkin muffins
The muffins use pumpkin puree for the pumpkin component. It adds a lovely colour and flavour to the muffins. A small amount of yoghurt (dairy free, but regular also works) contributes moisture, browning, a bit of protein and general softness to the muffins.
Next, we’re using majority white rice flour with a little bit of cassava flour so they are a lovely little filling snack. Pumpkin spice is optional but highly encouraged, of course. Baking soda is our leavener of choice, which reacts with the acidity of the brown sugar and vinegar or lemon juice to create lovely plush muffins.
Finally, a neutral oil of choice and a milk of choice bring these muffins together. No eggs, no nuts, no xanthan gum, no worries!
Ingredient notes
I have only tested this flour combination in this recipe. I use finely milled fresh white rice flour to ensure the muffins are not gritty or musty tasting. While I have a similar muffin recipe that uses buckwheat flour instead of cassava flour, it is a bit more ‘healthy’ tasting.
Personally, I prefer to make my own pumpkin puree. I daresay you can also use the canned variety but I find fresh puree so much more flavourful. My easy microwave recipe can be found here.
Light brown sugar gives these muffins a beautiful caramel sweetness. I have not tested any alternatives – coconut, maple syrup or any sugar replacements. A liquid sugar would throw the balance of liquid off in this recipe as they are already very soft and plush.
Pumpkin spice is not readily available in Australia so I use Sally’s Baking Addiction’s recipe. You can add it to your tastes and the strength of the brand you are using. If you’d prefer, you could also just use cinnamon to taste.
These muffins work with regular yoghurt instead of coconut yoghurt and regular milk instead of dairy free milk. You can also use lactose free milk and yoghurt for a lower FODMAP muffin.
FODMAP notes
These FODMAP notes are current as of November 2025. They will be periodically reviewed and updated to ensure they remain current with Monash research.
Monash lists pumpkin puree as low FODMAP in serves of up to 104g. In 105g serves, it contains moderate amounts of fructans. Monash don’t specify what variety of pumpkin this is made from. I generally use Kent/Japanese pumpkin to make my puree. This variety is low FODMAP in serves of up to 161g. In 162g serves, it contains moderate amounts of fructans.
Both white rice flour and cassava flour are listed as low FODMAP in serves of up to 100g per person. Monash doesn’t specify an upper limit for either flour.
Coconut yoghurt is low FODMAP in serves of up to 199g. In 200g serves, it contains moderate amounts of sorbitol. Because the recipe only uses 100g yoghurt and is split between 10-12 muffins, you can use likely use another variety of dairy free yoghurt too. However, I have tested coconut yoghurt and it’s generous FODMAP threshold makes it handy for other applications as well. This is why I recommend it.
More gluten free muffin recipes
- Gluten free vegan blueberry muffins
- Gluten free vegan banana muffins
- Gluten free cornbread muffins without eggs
- Gluten free buckwheat muffins (vegan option)
- Gluten free carrot banana muffins
Gluten free vegan pumpkin muffins
Equipment
- 80ml (1/3 cup)* capacity muffin tray with 12 holes
Ingredients
- 175 g fine white rice flour
- 50 g cassava flour I tested Otto’s Cassava flour
- 150 g light brown sugar or rapadura sugar
- 4.5 g (1/2 teaspoon) baking soda (not baking powder)
- 4-6 g (2-3 teaspoons) pumpkin spice
- pinch of fine salt
- 350 g pumpkin puree
- 100 g thick plain coconut yoghurt
- 80 ml (1/3 cup)* neutral flavoured oil (I used vegetable oil)
- 125 ml (1/2 cup)* milk of choice
- 10 ml (2 teaspoons) white vinegar or lemon juice
Instructions
- Preheat the oven to 180C/356F. Line 9-11 X 80ml muffin holes with muffin liners.
- In a large mixing bowl, thoroughly whisk together the dry ingredients. Add the wet ingredients and whisk until a smooth, medium thickness batter forms. The batter should thin out a tiny bit as you whisk and the sugar dissolves. You can add too much liquid to cassava flour quite easily, so I recommend erring on the side of thick – a medium thickness pancake batter consistency.
- Use a spoon to divide the mixture into the muffin liners. You can fill them ¾ of the way or a little higher and they will dome nicely.
- Once you have filled your muffin liners, place the muffins in the oven for 20-23 minutes or until domed and baked through.
- Remove them from the oven and allow to cool for 5 minutes in the muffin tray before transferring them to a wire rack to cool. Store leftovers in an airtight container in the fridge. I daresay these would also freeze and defrost well but I haven't tested it myself.
Notes
- I have not tested any other flour combinations in this recipe. I do have a similar version that uses buckwheat flour instead of cassava flour – you can find that recipe here.
- Although I have only tested homemade pumpkin puree here, I am confident that Libby’s would also work.
- You must use baking soda here. The recipe is designed with baking soda and not baking powder.
- Cassava flour can easily become gummy when it has too much liquid added. If your muffins have a gummy base, you’ll need to drop the liquid back next time.
- Rice flour can vary quite heavily in its absorbency and pumpkin puree can contain varying amounts of liquid. Be open to adding less (or more) milk as necessary.
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