Blog & Recipes

Pumpkin Spice Muffins


Pictures by Rachel Ma.

These pumpkin spice muffins are a perfect fall snack! By using whole wheat flour, oats, and pumpkin seeds, this recipe has more fibre and protein than regular muffins.

Pumpkins are an excellent source of vitamins and minerals. In particular, they are good sources of vitamin A which supports good eye health. When purchasing canned pumpkin, be sure to check the ingredient list and pick one that is 100% pumpkin with no added sugar or salt!

The best thing about these pumpkin muffins is that you can customize them. You can add a variety of nutritious toppings such as nuts, seeds, or oats, and they can also be made vegan with the switch of a few ingredients. We added pumpkin seeds as the topping because they add a delicious crunch, and provide a boost of fibre, protein, and omega-3 fats!

Ingredients

Makes 10 muffins

  • ⅓ cup melted coconut oil or extra-virgin olive oil

  • ½ cup maple syrup or honey

  • 2 eggs, at room temperature (vegan: sub with 2 flax eggs*)

  • 1 cup pumpkin purée

  • ¼ cup milk (vegan: plant-based milk)

  • 1 teaspoon baking soda

  • 1 teaspoon vanilla extract

  • ½ teaspoon salt

  • ½ teaspoon cinnamon, plus more for sprinkling on top

  • ½ teaspoon ground ginger

  • ¼ teaspoon nutmeg

  • ¼ teaspoon allspice or cloves

  • 1 ¾ cups whole wheat pastry flour or regular whole wheat flour

  • ⅓ cup old-fashioned oats, plus more for sprinkling on top

  • pumpkin seeds or your favourite nuts/ seeds

* 1 flax egg = 1 tbsp of ground flax with 3 tbsp of water*

Instructions:

  1. Preheat oven to 325 degrees Fahrenheit (165 degrees Celsius). Grease or line your muffin tin if needed.

  2. In a large bowl, beat the oil and maple syrup or honey together with a whisk. Add eggs (or flax eggs), and continue beating well. Mix in the pumpkin purée and milk of choice, followed by the baking soda, vanilla extract, salt and spices.

  3. Add the flour and oats to the bowl and mix until combined. Fold in any additional fillings (pumpkin seeds, or any other nuts and seeds that you want) now.

  4. Divide the batter into muffin tins. Finish off with sprinkle of oats and cinnamon on top. Bake muffins for 23 to 26 minutes, or until a toothpick inserted into a muffin comes out clean.

  5. The muffins are delicious- be careful removing them from the tins or wait until they cool down to do so. Enjoy with some butter/ nut butter or on their own!

Recipe inspired by Cookie and Kate at: https://cookieandkate.com/2014/healthy-maple-pumpkin-muffins/

Sources: https://www.medicalnewstoday.com/articles/279610.php


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