|Nutritional Guidelines (per serving)|
|Amount per serving|
|% Daily Value*|
|Total Fat 5g||6%|
|Saturated Fat 0g||2%|
|Total Carbohydrate 32g||12%|
|Dietary Fiber 3g||12%|
|*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.|
This recipe calls for whole wheat flour and less sugar than other muffin recipes, making for a delicious, wholesome fall breakfast or snack. At 180 calories per serving, these muffins have just the right amount of fat, protein, and carbs. The optional ingredients listed like nuts, seeds or dried fruit add up in terms of calories, so abstain from using those if you need to watch your sugar intake, are trying to keep your waist in check, or would rather have a light breakfast. The muffins by themselves are delicious.
The pumpkin puree acts as the binder, so there's no need for egg replacers (like chia seeds or flax seeds), which can make your bakes very dense if not used in the proper amounts.
- 2 cups whole wheat flour
- 1/2 cup sugar
- 2 teaspoon baking powder
- 1/2 teaspoon baking soda
- 1 teaspoon ground cinnamon
- 1 teaspoon ground nutmeg
- 1/2 teaspoon salt
- 1 cup soy milk (or another vegan milk substitute)
- 1 tablespoon vegetable oil
- 1/4 cup maple syrup
- 3/4 cup pumpkin puree
- Optional: 1/2 cup sliced almonds, sunflower seeds, or other nuts or seeds
- Optional: 1/2 cup raisins or dried cranberries or both
Gather the ingredients.
Preheat oven to 350 F and lightly grease a muffin tin or fill with liners.
In a large bowl, sift the flour and mix it with the sugar, baking powder, baking soda, cinnamon, nutmeg, and salt.
In a separate small bowl, combine the soy milk, vegetable oil, maple syrup, and pumpkin puree.
Pour the wet ingredients into the dry ingredients little by little and combine until the batter is smooth. Try to incorporate air into the mix for a fluffier texture.
If using, mix in nuts, seeds, or dried fruit.
Spoon the batter into muffin tins until about 2/3 full. Bake for 20 to 25 minutes, turning the tin around after 15 minutes. The muffins should be golden brown, and a toothpick inserted into the center should come out clean. If not, keep them in the oven a few more minutes.
Serve and enjoy!
Another Flavor for Your Muffins
- Follow the amounts given above but experiment with other spices to create your own take on the recipe. For a summery version, try lemon zest and ginger.
- Using liners is always helpful if you're planning on eating the muffins within 3-4 days because they preserve moisture, but if you're planning on freezing them it's better to go without so you don't get soggy liners when thawing or microwaving the muffins.
- Use an ice-cream scooper or a reusable piping bag when filling the liners or muffin tin for a mess-free and more accurate division of the batter.
- If you're always on the go, it's very convenient to bake batches of breakfast muffins and freeze them in labeled bags. You can then microwave them while putting together your travel coffee mug, and beep! Off you go with a healthy, nutrient-dense breakfast that will keep you full until lunchtime.
- Pair them with fruit preserves and slices of apples, nut butters, vegan butters, or vegan chocolate spreads (as easy as mixing melted dark chocolate with date syrup or pitted dates and coconut oil).