Healthy Pumpkin Muffins

November 15, 2019

Pumpkins check lots of health boxes, have lots of colors (anti-inflammatory), and are a vegetable (even though some may say because it contains seeds, it may be closer to a fruit. For today, we are calling it a vegetable). It is a type of winter squash and part of the gourd family, which is considered a good source of carotenoids. It is high in Vitamin A and contains antioxidants such as alpha-carotene, beta-carotene, and beta-cryptoxanthin. Research indicates that eating foods high in carotenoids can reduce the risks of certain cancers, heart disease, inflammation, and macular degeneration. Pumpkins are also a source of Vitamin C, which has been shown to help the immune system work more effectively.

Pumpkin can be used in savory and sweet dishes. It can also be substituted for other winter squash in recipes including sweet potatoes. You can add it to different recipes like muffins, pancakes, soups, stews, or even spaghetti sauce. In all honesty, I have to admit that I use the canned pumpkin. If you use canned pumpkin as well, be sure to check the label and make sure it says 100% pumpkin. You should also make sure that there is no sugar, salt or fat added, just pumpkin!

Here is a version of pumpkin muffins that I like to have around this time of the year! 

Pumpkin Muffins


For the Muffins

· 1 1/2 cups all-purpose flour

· 1 teaspoon baking powder

· 1 cup canned 100% pumpkin puree

· 1/3 cup Olive oil

· 2 eggs

· 1 teaspoon pumpkin pie spice

· 1 1/4 cups sugar

· 1/2 teaspoon baking soda

· 1/2 teaspoon salt

For the Topping:

· 1 tablespoon sugar

· 1 teaspoon cinnamon


1. Preheat oven to 350.

2. Line a Texas-sized (LARGE) 6-cup muffin tin with 6 paper liners and spray each liner with a nonstick spray. OR you can use a standard 12-cup muffin tin, but you’ll get about 10 muffins.

3. In a medium-sized bowl sift together the flour and the baking powder. Set aside.

4. In a large bowl whisk together the pumpkin, oil, eggs, spice, sugar, baking soda, and salt. Whisk until smooth.

5. Whisk in the flour mixture until combined. Do not over-mix.

6. In a small bowl mix together the sugar and cinnamon.

7. Divide the batter evenly among the prepared muffin cups, sprinkling the cinnamon-sugar on top of each muffin.

8. Bake for 25 to 30 minutes, or until a toothpick inserted into the center of a muffin comes out clean.

9. Cool for 5 minutes before turning them out onto a cooling rack.

Nutrition Information: 254 calories, 8 gm fat, 32 mg cholesterol, 185 mg sodium, 43 gm carbohydrate, 3 gm protein

Recipe source: