Skip to main content

Recipe: Whole Wheat Pumpkin Muffins

Muffins
Pumpkin is one of my favorite flavors. I say flavor, not vegetable, because most people in the U.S. do not eat pumpkin in its vegetable form. Instead they enjoy it as a flavor in coffee, cookies, cakes, and pie. 

Unfortunately, the majority of those forms of pumpkin are loaded with extra sugars and fats while being devoid of the many nutrients found in the pumpkin itself.

This recipe is a middle ground for me. I get the health benefits and taste of pumpkin without all the extra calories or guilt I get from eating half a pumpkin pie. I also get fiber, which will help make me feel full longer.

A lot of the ingredients I use can be swapped out, but it will change the calories and macros. For example, you can swap the egg beaters for two whole eggs, but you're adding 10g of fat to the recipe. 

The same goes for your choice of sweetener. Stevia is zero calorie while agave syrup would add 480cal and 124g of carbohydrates. For my recipe I split between two; 1/4 cup Stevia and 1/4 cup agave syrup.

The choice is yours. Go with what fits your personal needs and I can promise you it will still be better for you than store bought muffins. 

Servings: 12
Nutrition: 160cal, 6.5g fat, 21g carbs, 4g protein

Ingredients

  • 1/3 cup olive oil or melted coconut oil
  • 1 cup pumpkin puree
  • 1 3/4 cup whole wheat flour
  • 1/3 cup old fashioned rolled oats
  • 1/2 cup sweetener (Stevia, Splenda for baking, agave syrup, or honey)
  • 1/2 cup unsweetened almond milk
  • 1/2 cup Egg Beaters
  • 1/2 teaspoon salt
  • 1 tsp vanilla extract
  • 1 tsp baking soda
  • 2 tsp pumpkin pie spice

Directions

  1. Pre-heat oven to 325°F.
  2. In a large bowl, whisk together olive oil, eggs, and milk. This is necessary if you used eggs with yolk.
  3. Add all other ingredients into the bowl mixing slowly by hand. An electric mixer might be easier, but it will make your batter more dense resulting in hard muffins.
  4. Coat a muffin tray with PAM, butter, or olive oil (again, your choice) then spread the muffin mixture equally to each spot in the tray.
  5. Sprinkle additional oats on top to add some texture and flavor.
  6. Bake the muffins for 20-25 minutes. Poke them with a toothpick to see if they are done; if the toothpick comes out dry, the muffins are completely baked.
Labels:
Location: Williamsburg, VA, USA

Comments

Post a Comment

Popular posts from this blog

It's the Holidays, Say "Yes" to Dessert

Let me start off stating that I'm not going to tell you to throw your tentative plan to survive holiday weight gain in the trash and eat an entire pumpkin pie in one sitting. What I am going to tell you is that you need to allow yourself to have dessert over the holidays.  Numerous studies show that restrictive dieting leads to binge eating.  If you tell yourself "I'm not going to eat any sweets or desserts", you're eventually going to find yourself in your kitchen late at night with a can of whip cream and the apple pie that was meant for tomorrow's holiday party...and you're probably not going to share. So what do you do? This is where understanding the food you eat in regards to  calories, nutrients, and portions. This would allow you to look at your daily macronutrient goals and plan to make room for dessert. This is a learned skill that you can develop on your own or more quickly with the help of a nutrition coach.   For now, let's look at the bas...
Post a Comment
Read more

Working Out in a Busy Gym: Advice for the New Year

It's that time of year. The calm before the storm. Everyone is busy with the holidays and the gym is looking pretty empty. Don't be fooled. Soon you won't even be able to find a free treadmill. You're just going to have to deal with it. Here's some basic advice to cope with the crowds. Start Now If you don't currently have a workout routine or program, start now. Don't wait until the 2023. You will be even more frustrated trying to adapt to a new routine or program in an over crowded gym. Be Flexible Make sure the aforementioned program has flexibility. Know the barbell, dumbbell, and machine variations for the exercise in your program.  If you have to use a heavier weight, do less reps. If you have to use a lighter weight, do more reps. Simplify Your Workout Try using just a few sets of dumbbells or kettlebells. The Smith-machine, bench press, and squat racks will have wait lines. There are usually multiple sets of dumbbells and kettlebells in a gym. Take M...
Post a Comment
Read more