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healthy pumpkin muffins on bear plate
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Healthy Pumpkin Mini Muffins

Use a gluten-free flour blend or whole wheat depending on what works best for your family. This recipe has very little flour—that is not a mistake. They bake up wonderfully, so have faith! Adapted from Against All Grain. 
Course Muffins
Cuisine American
Prep Time 10 minutes
Cook Time 14 minutes
Total Time 24 minutes
Servings 12  (Makes 24 mini muffins)
Calories 175kcal

Ingredients

  • 3 eggs
  • ¾ cup almond butter
  • ¼ cup maple syrup
  • ½ cup pumpkin puree
  • 3 tablespoons neutral oil (such as canola or avocado)
  • 1 teaspoon vanilla extract
  • ¼ cup whole-wheat flour
  • 1 teaspoon cinnamon
  • ½ teaspoon pumpkin pie spice
  • teaspoons baking powder
  • ¼ teaspoon baking soda

Instructions

  • Preheat oven to 350 degrees F and grease a mini muffin tin with nonstick spray.
  • Add all ingredients to a medium bowl and stir for 30-60 seconds to thoroughly combine. Or use a blender and blend well.
  • Spoon the batter into muffin tins. It should be about 1 1/2 tablespoons of batter in each one.
  • Bake 14 minutes, or until a toothpick comes out clean. Allow to cool in muffin pan. Remove and serve.

Video

Notes

  • Store in an airtight container in the fridge for up to 5 days. Or freeze in a freezer bag with as much air removed as possible for up to 6 months. Serve warm or chilled.
  • Add 1/4 cup raisins or chocolate chips to the batter for more flavor.
  • Nut-free: Use sunflower seed butter in place of the almond butter and omit the baking soda.
  • Gluten-free: Use cup for cup GF flour in place of the whole wheat flour.
  • Use canned or homemade pumpkin puree.
  • Serve chilled or at room temperature.
  • Eat these plain, topped with a drizzle of honey, or apple butter.
  • You can use honey instead of maple syrup if you prefer for kids over age 1.
  • Use 1/4 cup applesauce in place of the maple syrup to make these added-sugar-free.

Nutrition

Serving: 2muffins | Calories: 175kcal | Carbohydrates: 11g | Protein: 5g | Fat: 13g | Saturated Fat: 1g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 8g | Trans Fat: 1g | Cholesterol: 41mg | Sodium: 94mg | Potassium: 179mg | Fiber: 2g | Sugar: 5g | Vitamin A: 1649IU | Vitamin C: 1mg | Calcium: 103mg | Iron: 1mg