Ingredients
- 1½ cups whole wheat flour (or gluten-free flour blend)
- 1 cup pumpkin puree
- ¼ cup honey or maple syrup
- 2 large eggs
- ¼ cup unsweetened applesauce (or mashed banana)
- 1 teaspoon baking soda
- 1 teaspoon baking powder
- ½ teaspoon ground cinnamon
- ¼ teaspoon ground nutmeg
- ¼ teaspoon ground ginger (optional)
- ½ teaspoon vanilla extract
- A pinch of salt
Instructions
Step 1: Preheat and Prepare
- Preheat Oven: Set your oven to 350°F (175°C). Line a muffin tin with paper liners or lightly grease it.
Step 2: Mix Dry Ingredients
- In a medium bowl, combine whole wheat flour, baking soda, baking powder, cinnamon, nutmeg, ginger (if using), and salt.
Step 3: Combine Wet Ingredients
- In a separate bowl, whisk together pumpkin puree, honey or maple syrup, eggs, applesauce (or mashed banana), and vanilla extract.
Step 4: Combine Mixtures
- Gradually add the wet mixture to the dry ingredients, stirring until just combined to avoid overmixing.
Step 5: Bake
- Divide the batter evenly among the muffin cups, filling each about ¾ full.
- Bake for 18-22 minutes, or until a toothpick inserted into the center comes out clean.
Step 6: Cool and Serve
- Let the muffins cool in the pan for 5 minutes before transferring them to a wire rack to cool completely.
Variations
- Add-Ins: Stir in nuts, chocolate chips, or dried fruit to the batter for added texture and flavor.
- Topping: Sprinkle the tops with raw sugar or a cinnamon-sugar mix before baking for a crunchy topping.
Notes
Using applesauce or mashed banana not only adds moisture to the muffins but also reduces the need for added fats, keeping them light and healthy.
Serving Suggestions
Serve these pumpkin muffins as a part of a balanced breakfast, paired with Greek yogurt or spread with almond butter for additional protein.
Tips
- Flour Choice: When using gluten-free flour, look for a 1:1 baking blend to ensure the muffins have the right texture.
- Pumpkin Puree: Make sure to use pure pumpkin puree, not pumpkin pie filling which has added sugars and spices.
- Prep Time: 10 minutes
- Cook Time: 18-22 minutes
Nutrition
- Calories: Approximately 140 per muffin
- Protein: 3 g per muffin