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–+ servings
Whole wheat pumpkin muffins 1

Whole Wheat Pumpkin Muffins

These nutritious whole wheat pumpkin muffins deliver the perfect balance of wholesome ingredients and warm fall spices, creating a satisfying treat that won't spike your blood sugar like conventional recipes. With 60% less sugar and twice the fiber of store-bought versions, these moist, tender muffins make an ideal breakfast or snack option for busy fall days.
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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Course Breakfast, Snack
Cuisine American
Servings 12 muffins
Calories 165 kcal

Equipment

  • 12-cup Muffin Tin
  • Mixing Bowls
  • Measuring Cups and Spoons
  • Wire Cooling Rack

Ingredients
  

Muffin Base

  • 2 cups whole wheat flour can substitute white whole wheat for a milder flavor
  • 1 tsp baking soda
  • 1/2 tsp baking powder
  • 1/2 tsp salt
  • 2 tsp ground cinnamon
  • 1/2 tsp ground ginger
  • 1/4 tsp ground nutmeg
  • 1/4 tsp ground cloves
  • 1 1/2 cups pure pumpkin puree not pumpkin pie filling
  • 2 large eggs room temperature
  • 1/3 cup maple syrup or honey
  • 1/4 cup olive oil or melted coconut oil
  • 1/4 cup unsweetened applesauce
  • 1 tsp vanilla extract
  • 1/3 cup milk of choice dairy or plant-based

Optional Add-ins

  • 1/2 cup chopped walnuts or pecans optional
  • 1/3 cup dark chocolate chips optional
  • 1/4 cup pepitas pumpkin seeds, for topping, optional

Instructions
 

  • Preheat your oven to 350°F (175°C) and line a standard 12-cup muffin tin with paper liners or lightly grease with cooking spray. Position your rack in the center of the oven for even heat distribution.
  • In a large bowl, whisk together the whole wheat flour, baking soda, baking powder, salt, cinnamon, ginger, nutmeg, and cloves until well combined.
  • In a separate medium bowl, combine the pumpkin puree, eggs, maple syrup (or honey), oil, applesauce, vanilla extract, and milk. Whisk until smooth and no egg streaks remain.
  • Pour the wet ingredients into the dry ingredients and fold together with a rubber spatula just until combined. Stop when no dry flour pockets remain – about 12-15 folds should do it. Don't overmix!
  • If using nuts or chocolate chips, gently fold them into the batter now. Consider reserving a small amount to sprinkle on top before baking.
  • Divide the batter evenly among the 12 muffin cups, filling each about 3/4 full. If using pepitas, sprinkle them on top of each muffin now.
  • Bake for 22-25 minutes, or until a toothpick inserted into the center comes out clean or with just a few moist crumbs. The muffin tops should spring back lightly when touched.
  • Allow the muffins to cool in the pan for 5 minutes, then transfer to a wire rack to cool completely.

Notes

Store in an airtight container at room temperature for up to 3 days, refrigerate for 5-7 days, or freeze for up to 3 months.
For gluten-free muffins: Replace the whole wheat flour with a 1:1 gluten-free baking blend.
For vegan muffins: Substitute the eggs with 2 flax eggs (2 tablespoons ground flaxseed mixed with 6 tablespoons water, allowed to gel for 5 minutes).
Using pure pumpkin puree (not pumpkin pie filling) is essential for this recipe.
For lighter muffins, be careful not to overmix the batter and consider using white whole wheat flour.

Nutrition

Calories: 165kcalCarbohydrates: 25gProtein: 4gFat: 6gSaturated Fat: 1gSodium: 220mgPotassium: 185mgFiber: 4gSugar: 8gVitamin A: 75IUIron: 8mg
Keyword Pumpkin Muffins, Whole Wheat Muffins, Healthy Baking, Fall Recipes, Reduced Sugar
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