Recipe: Whole Wheat Pumpkin Muffins

It’s the start of what I think is going to be a very tasty Pumpkin Season. Although it may not feel like mid September with this gorgeous warm weather in Toronto the sweet scents of fall are in the air.

Walking into any bakery or coffee shop right now will have at least one item of pumpkin spiced something on their shelves. The scent is warm and inviting at the same time you say to yourself “I’ll get the smallest pumpkin dessert, it’s has pumpkin, it’s healthy….right?” WRONG.

The best option for a healthier way to eat pumpkin is in it’s natural form BUT lets be real, it’s not like I have ever said “I’m really craving a cup of cooked pumpkin.” I mean, who says that? Not this girl. So I find other ways to incorporate this delicious veggie into my meal plans and that’s when I created this fluffy little on-the-go snack. It’s guaranteed to get "your motor runnin'".

This pumpkin-packed muffin is rich in healthy fats, antioxidants and fibers, all of which provide benefits for heart and liver health. Sounds great, right? So,why are we still talking let’s get cooking!


About This Recipe

PREP TIME: 20 mins
COOK TIME: 25 mins
TOTAL TIME: 45 mins
AUTHOR: Mary Mammoliti | Kitchen Confession


* 1½ cups whole wheat pastry flour
* ½ cup ground flax seed
* 2 teaspoons cinnamon
* 2 teaspoons baking powder
* 1 teaspoon ground nutmeg
* 1 teaspoon ground ginger
* ½ teaspoon ground cloves
* ½ teaspoon salt
* ¼ teaspoon baking soda
* ½ cup + 2 tablespoons coconut palm sugar (you can substitute with brown sugar)
* ½ cup chopped walnuts - remove 3 tablespoons and set aside (you can substitute for pepitas - as shown in the photos)

* 2 eggs
* 1 cup pure pumpkin purée
* ½ cup plain greek yogurt
* 1 teaspoon vanilla extract
* ½ cup unsweetened applesauce
* 2 tablespoons melted coconut oil


  1. Pre-heat oven to 375 degrees and line a muffin pan with baking cups.

  2. In a medium bowl, whisk together dry ingredients (only the 1/2 cup of coconut palm sugar should be added here).

  3. In a large bowl, whisk together wet ingredients.

  4. Add the dry ingredients to the wet and stir until incorporated.

  5. Stir in chopped walnuts (keeping 3 tablespoons aside for garnish)

  6. In a small bowl add the 3 tablespoons chopped walnuts and 2 tablespoons coconut palm sugar

  7. Using a spoon divide the batter evenly between the 12 muffin cups.

  8. Sprinkle the walnut/sugar mixture on top of each muffin before placing the pan in the oven.

  9. Bake for 25 minutes or until toothpick inserted comes out clean. Let cool 2 minutes in the pan then remove and continue cooling on a baking rack.


  1. If you are having a difficult time finding whole wheat pastry flour, you can use 100% whole wheat flour but you will have to sift it to give you a fluffier muffin.

  2. Muffins can be kept in an air-tight container for up to 3 days or frozen for up to 3 months if individually wrapped in plastic wrap.

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