Sweet Pumpkin Muffins

We, as a society, are addicted to sugar. On average, we consume about 22.2 teaspoons (roughly a half a cup) of sugar every day – 182.5 cups every year. Try these delicious, sweet pumpkin muffins instead of the sugar loaded desserts often associated with the Holiday Season.


  • 1 cup old-fashioned oatmeal, not instant
  • 1⁄2 cup unsweetened applesauce
  • 1⁄2 cup canned pumpkin*
  • 2 large egg whites + 1 yolk, lightly beaten
  • 2 Tbsp. + 1 tsp. olive oil
  • 1 Tbsp. double-acting baking powder
  • 1⁄2 tsp. baking soda
  • 2 tsp. cinnamon
  • 1⁄2 tsp. ground nutmeg
  • 1 1⁄2 tsp. pumpkin pie spice
  • 1⁄2 cup almond or rice milk or 1⁄2 cup apple juice
  • 1⁄2 cup amaranth or quinoa flour
  • 1⁄4 cup whole-wheat flour
  • 1⁄4 cup no sugar added dried cranberries or raisins (optional)

*If you don’t have pumpkin you can use a sweet potato. Simply microwave the sweet potato and let cool. Remove the skin and mash the flesh. Measure out the required quantity.


Preheat oven to 375 degrees. Line muffin pan with paper or silicon liners or coat with cooking spray.

Combine oatmeal, pumpkin, applesauce, juice or milk, eggs, and oil. Mix until all ingredients are blended.

Measure and mix all dry ingredients. Make a well in the center and pour wet ingredients into dry.

Add dried fruit if using. Mix until dry ingredients are just moistened. Fill muffin cups 2/3 full. Bake 15-20 minutes or until lightly browned on top.

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