Diet Dayz / feeding baby / Lunches Made / Mom Badge / Recipes

Healthy Tasty No-Sugar Pumpkin Muffins


An easy, tasty, healthy muffin made with whole wheat flour, oats, and sweetened with maple syrup. Perfect for school lunch/snack. The original recipe here. I made a few changes and it works for me. I have to make substitutions with all the allergies at our house. Here’s a summary:

Substitutes

  1. Oils – melted coconut oil, olive oil, melted butter
  2. Sweetener – maple syrup, honey, sugar
  3. Eggs – egg, flax egg, apple sauce
  4. Milk – cow milk, coconut milk, almond milk

Ingredients

  • ⅓ cup melted coconut oil or extra-virgin olive oil*
  • ½ cup honey
  • 2 eggs, at room temperature
  • 1 cup pumpkin purée
  • ¼ cup milk
  • 2 teaspoons pumpkin spice blend (or 1 teaspoon ground cinnamon,½ teaspoon ground ginger, ¼ teaspoon ground nutmeg, and ¼ teaspoon ground allspice or cloves)
  • 1 teaspoon baking soda
  • 1 teaspoon vanilla extract
  • ½ teaspoon salt
  • 1 ¾ cups whole wheat flour
  • ⅓ cup old-fashioned oats, plus more for sprinkling on top
  • Optional addins: chocolate chips, chopped nuts, dried fruit

Instructions

  1. Preheat oven to 325 degrees Fahrenheit (165 degrees Celsius). If necessary, grease all 12 cups of your muffin tin with butter or non-stick cooking spray. I use muffin liners.
  2. In a large bowl, beat the oil and honey together with a whisk. Add the eggs, and beat well. Add the pumpkin purée, milk, pumpkin spice blend, baking soda, vanilla extract and salt.
  3. Add the flour and oats to the bowl and mix with a large spoon, just until combined (a few lumps are ok). If you’d like to add any additional mix-ins, fold them in now.
  4. Divide the batter evenly between the muffin cups. Sprinkle the tops of the muffins with about a tablespoon of oats, followed by a light sprinkle of raw sugar and/or pumpkin spice blend if you’d like. Bake muffins for 22 to 25 minutes, or until a toothpick inserted into a muffin comes out clean.
  5. Place the muffin tin on a cooling rack to cool. These muffins are delicate until they cool down. You might need to run a butter knife along the outer edge of the muffins to loosen them from the pan.
  • These muffins will keep at room temperature for up to 2 days, or in the refrigerator for up to 4 days. They keep well in the freezer in a freezer-safe bag for up to 3 months (just defrost individual muffins as needed).

    Storing muffins

    These muffins will keep at room temperature for up to 2 days, or in the refrigerator for up to 4 days. They keep well in the freezer in a freezer-safe bag for up to 3 months (just defrost individual muffins as needed).

    Notes

    • Makes 12 regular size muffins or 24 mini muffins
    • I like to make a little longer to get a browner crunch top. You could sprinkle with a raw sugar and cinnamon mixture instead, but I like to keep the sugar down
    • Tastes so good with a smear of butter
    • I like to keep some chunks of banana when I mash it up
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