These healthier pumpkin fritters are soft and fluffy. They need just 3 ingredients and don’t contain any eggs, refined sugar, dairy or butter. The fritters are also baked instead of fried. The fritters take only a few minutes to prepare.
A stack of three pumpkin fritter on a cooling rack

These fritters are a nice healthier fritter option for Fall. You can also customize them with Fall spices if you like.

Ingredients

  • Self-rising flour
  • Pumpkin
  • Maple syrup

Self-rising flour: Self-rising flour is a flour blend that already includes a leavening agent and sodium. Self-rising flour helps the dough rise. You can also make a homemade self-rising flour blend if you don’t have self-rising flour on hand.

Pumpkin: Pumpkin puree gives these fritters their pumpkin flavor.

Maple syrup: A little maple syrup is added to the dough to sweeten it. Since fritters are usually covered in glaze or sugar, the fritters are only lightly sweet on their own but they are sweet enough that you don’t need to add glaze or sugar on top.

Optional spices: If you like Fall spices in your pumpkin desserts, you can add cinnamon or pumpkin pie spice. I know some people love cozy Fall spices and some people don’t like them, so I try to make it optional.

How to Make Pumpkin Fritters

  • The pumpkin and maple syrup are first whisked together. The flour is then mixed in until you have a wet dough.
  • Use a 1/3 cup measuring cup to scoop the dough and release onto your prepared baking sheet. Spread the dough into a round about 2.5 to 3 inches wide.
  • Bake or air fry the fritters until golden and done. Allow them to cool slightly before serving. You can also add glaze or powdered sweetener on top.

Pumpkin fritters with a glaze on top
Soft and fluffy pumpkin fritters with a glaze

Texture

These baked fritters won’t turn out as fluffy and light as traditional fried fritters, but they are soft and fluffy on the outside and slightly crispy on the surface if eaten soon after they are baked.
A pumpkin fritter cut in half

Expert Tips

  • You can make the fritters smaller or larger if you prefer.
  • If you don’t want to add glaze or sweetener on top, you can add a little more sweetener to the fritter dough. The fritter dough is lightly sweetened on its own but some people may prefer sweeter.
  • These fritters turn out best in the air fryer. They take less time to cook and develop a nice crispy exterior. You can bake them but it takes a little more work.

Pumpkin fritters with a crispy exterior

More Fritter Recipes

5 from 2 votes

3 Ingredient Healthier Pumpkin Fritters

These healthier pumpkin fritters need just 3 ingredients and don't contain any eggs, dairy, refined sugar, or butter. They are also baked instead of fried.
Servings: 9 fritters
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
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Ingredients

  • 1 3/4 cups (400g) pumpkin puree
  • 2 tbsp (30ml) maple syrup
  • 2 cups (280g) self-rising flour, see note before starting

Instructions
 

  • If baking the fritters, preheat the oven to 400°F (200°C). Add a large cast iron skillet or metal baking dish to the bottom rack of the oven while it preheats. Bring a large pot of water to a boil on the stove. Line a large baking sheet with parchment paper. If using air fryer, line the air fryer insert or baking pan with parchment paper.
  • Add pumpkin and maple syrup to a large mixing bowl and whisk to combine.
  • Add in the flour. Stir with a spatula until you have a thick batter/wet dough. .
  • Use a 1/3 cup measuring cup to scoop the batter and release onto your parchment lined baking sheet or parchment lined air fryer insert, spacing the fritters 2 inches apart. Gently press each mound into a 2½ to 3-inch wide circle with your hands. If using an air fryer, you may need to do this in smaller batches. Optional step: Lightly brush the surface of the fritters with avocado oil. While they will still crisp up without it, they will be more golden and crispy with the avocado oil.
  • Oven instructions: Carefully add hot water into the baking dish that is on the bottom rack of the oven. Then add the baking pan with the fritters to the oven rack above and bake the fritters for about 20 minutes until they are puffed and cooked through. Then switch the oven to broil and cook for 1–2 minutes, until the fritters are crisp and golden on the outside.
  • Ari fryer instructions: Preheat your air fryer to 400°F (200°C). Cook the fritters for about 10-11 minutes or until golden on the surface and done.
  • Allow the fritters to cool slightly before serving. Fritters are best enjoyed soon after they are done cooking and while still a little warm. The fritters are very lightly sweet on their own. If desired, you can dust the fritters with powdered sweetener or add a glaze. I share the maple glaze I used on the fritters in the photos in the notes section. Store uneaten fritters in an airtight container in the fridge or freezer.

Notes

  • I used Whole Foods pumpkin puree.*
  • Self-rising flour amount. There are 2 main kinds of self-rising flour sold in the US. One that is a lower protein (2 grams per 1/4 cup serving) flour and one that has a regular amount of protein (3 grams per 1/4 cup (30g) serving). The amount of protein affects how much liquid is absorbed. For this recipe, I tested it with Gold Medal self-rising flour* (regular amount of protein). Please use a self-rising flour with a regular amount of protein (3 grams per 1/4 cup), or make your own self-rising flour with the recipe below.
  • *These product links are affiliate links. This means I earn a commission from qualifying purchases.
  • Homemade self-rising flour: Whisk together 2 cup all purpose flour, 3 tsp baking powder and 1/2 tsp salt. Make sure your all purpose flour has a regular amount of protein (3 grams per 1/4 cup). Most brands in the US contain this amount but there are some brands with higher protein (4 grams per 1/4 cup) such as King Arthur Flour and Bob's Red Mill. You do not want a high protein flour for these fritters.
  • You can add 1 tsp of pumpkin pie spice or cinnamon to the fritter dough.
  • Optional glaze. I made a maple glaze for the fritters. You can skip the glaze or use powdered sweetener instead.
    • ½ cup (60 grams) powdered sugar 
    • 3 tablespoons maple syrup
    • Add the maple syrup and powdered sugar to a small bowl. Whisk until smooth. Add more sugar if needed to thicken the glaze. Drizzle glaze over the fritters.
  • Estimated nutrition does not include optional glaze.
Serving: 1fritter, Calories: 119kcal, Carbohydrates: 26g, Protein: 3g, Fat: 0.2g, Sodium: 313mg, Fiber: 1g, Sugar: 4g, NET CARBS: 25
The nutrition information provided are only estimates based on an online nutritional calculator. This is not a comprehensive list of all the nutrients in the recipe (i.e., does not include vitamins, cholesterol, etc). I am not a certified nutritionist. Please consult a nutritionist or doctor for accurate information and any dietary restrictions and concerns you may have.
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