Healthy Pumpkin Muffins - Chef Abbie Gellman MS, RD, CDN

Healthy Pumpkin Muffins

Chef Abbie Gellman RD

Looking for something fun to do with the kids?  Look no further!  These healthy pumpkin muffins are perfect. A great idea for your next rainy or snowy day activity.

I love pumpkin muffins.  They create such warmth with spices like cloves, cinnamon, and nutmeg.  A batch of healthy pumpkin muffins will brighten even the darkest days, sure to bring a ray of sunshine.

All About My Healthy Pumpkin Muffins

Preheat the oven to 350 degrees F.  In one bowl mix together the maple sugar, vegetable oil, eggs and pumpkin puree.  In a separate bowl, sift together the whole wheat pastry flour, cloves, cinnamon, nutmeg, baking soda, salt, and baking powder.

Next, add the dry ingredients into the wet ingredients in 2-3 parts, stirring to combine.  When completely mixed together, slowly pour into muffin tins or baking pans.

If making bread loaves, it works best to grease the pan liberally with butter and fill the pan very shallowly.  Bake for 28-30 minutes (35-40 minutes for loaves), check with a fork to make sure it comes out clean, and enjoy!

Why Whole Wheat Pastry Flour?

Whole Wheat Pastry flour comes from a soft white wheat, which has a lower protein and gluten content than other whole wheat flours. It is still nutrient dense, but it is softer and works better with baked goods to create a tender texture. Whole wheat flour provides more nutrients and fiber than white all-purpose flour, making it a healthier option!  You can sub whole wheat flour for AP flour in a one-to-one ratio if preferred, without making any other changes.

A whole grain contains all of its three main original parts — the bran, germ, and endosperm.  When a grain is refined and turned into white bread or flour, you lose the bran and germ.  This is where you find antioxidants, B vitamins, fiber, some protein, minerals and healthy fats.  All of those important nutrients are missing when a grain is refined, so it is important to eat whole grains whenever possible.  In fact, it is recommended that we make at least half of our grain’s whole.  Try baking with whole wheat flour in my Healthy Pumpkin Muffins and see what you think!


Pumpkins are thought to have originated in Central America.  It is believed that the Native Americans ate pumpkins and used just about every part of the pumpkin.  They would eat the flesh, use the seeds as food and medicine, and use the rind to make baskets.

Pumpkins are a great source of beta carotene, which is a carotenoid that is converted to vitamin A in the body.  Beta carotene may protect eye health and may reduce the risk of heart disease.  Pumpkins also provide a good amount of fiber, riboflavin, vitamin C, Vitamin E, iron, and potassium.  Who knew these delicious Healthy Pumpkin Muffins contained so much nutrition?

Canned Pumpkins or Fresh?

You don’t have to wait until you are carving pumpkins for Halloween to enjoy this delicious vegetable!  Both canned and fresh pumpkin are nutritious options.  If buying canned pumpkin, make sure to read your labels to see that pumpkin is the only ingredient.  Some brands also add sugar, so keep an eye out!

If you use fresh pumpkin, look for one that is bright orange and has no soft spots, especially near the stem.  If you use a fresh pumpkin, don’t throw away the seeds!  Roast them in your oven to eat as a snack.  

Similar Pages

Craving more muffins?  Try my Gluten Free Blueberry Muffins, Vegan Carrot muffins, and Zucchini Muffins with Skyr!


“Expert Shares Tips for Baking with Whole Grains: The Whole Grains Council.”  The Whole Grains Council,

“Pumpkin Nutrition: Rich in Carotenoids.” Berkeley Wellness, Remedy Health Media, LLC, 2020,

What’s a Whole Grain? A Refined Grain?” The Whole Grains Council,

pumpkin muffins

Pumpkin muffins

5 from 1 vote
Print Pin Rate
Course: Snack
Keyword: muffins, pumpkin, vegetarian
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 24 muffins
Author: Chef Abbie Gellman RD


mix together:

  • 2/3 cup maple sugar
  • 1 cup vegetable/canola oil
  • 3 eggs
  • 1 can Pumpkin

in a separate bowl sift/combine dry ingredients:

  • 3 cups whole wheat pastry flour
  • 1 tsp cloves
  • 1 tsp cinnamon
  • 1 tsp nutmeg
  • 1 tsp baking soda
  • 1/2 tsp salt
  • 1/2 tsp baking powder


  • Preheat oven to 350 degrees. Add dry ingredients to wet in 2-3 parts; when blended pour into muffin tin/ baking pans. If making bread loaves, works best to grease pan liberally with butter and fill pan very shallowly.
  • Bake for 28-30 minutes (35-40 minutes for loaves), check with a fork to make sure it comes out clean.


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