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45 Calorie Pumpkin Muffins

My 45 Calorie Pumpkin Muffins are fluffy, sweet, and perfectly spiced! You don’t have to love PSLs (I’ve never had one) to dive into these sweeties for a light, nutritious breakfast. Honestly, you could eat the whole batch. They are whole grain, oil-free, nut-free, and plant-based. 

Look at ’em all lined up! What a happy family. It’s the great pumpkin muffin patch, Charlie Brown! And yes, those are cranberries.
Okay, no more teasing. I swear. Just make ’em.

45 Calorie Pumpkin Muffins

Makes 6 standard muffins or 2 jumbo muffins

WHAT YOU’RE GONNA NEED:

A muffin pan. No, you don’t need the adorable silicone pumpkin molds I found at the Dollar Tree, but they are festive!

  • 1/2 cup (40g) oat flour, GF-certified if needed*
  • 1/4 cup (30g) whole wheat pastry flour**
  • 1/2 tsp baking soda
  • 1/2 tsp baking powder
  • 1.5 tsp pumpkin pie spice
  • 1/4 cup (50g) granulated sweetener, such as monk fruit
  • 6-7 (65mL) tbsp almond milk or water
  • 1/4 cup (55g) pumpkin puree
  • 1 tsp apple cider vinegar
  • Optional mixed-in morsels: cranberries, white chocolate chips, diced apples, walnuts, or pecans
WHAT YOU’RE GONNA DO:
  1. Preheat oven to 350F (190C.)
  2. Whisk together the almond milk, pumpkin, and ACV. Let sit for 5 minutes. This makes a pumpkin “buttermilk.”
  3. In a large measuring cup, combine both kinds of flour, the leavening agents, spice, and sweetener.
  4. Once the dry stuff is fragrant and speckled, pour in the wet ingredients and stir until it bubbles. Don’t overmix, but make sure you don’t have pockets of beige.
  5. Spoon into 6 muffin cups, add toppings if desired, and bake for 10-15 minutes. They should be firm to the touch and rise quite a bit.

INFO DE NUTRITION per muffin: 46 calories | 1.7g fiber | 1.5g protein | 0.1g fat (no saturated, hooray!)

*For Peter Peter Pumpkin Eater’s sake, PLEASE make your own oat flour. It’s so much cheaper and the calories are lower. Use a coffee grinder/super fast food processor to pulse oats (any kind except steel-cut,) into a fine powder. Use gluten-free certified oats if needed.

**Also works with chickpea flour, but increase the baking powder to 1 full teaspoon. I have not tried it with almond flour, but I am confident in the power of gluten-free pancake mixes.


If you read my last post about Volume Eating, this recipe was expected. And, to practice what I preached, it is best to eat at least 2 of these muffins for a meal, along with some fresh fruit and another protein source (such as vegan Skyr or tofu scramble.) I love to frost these little punkin pastries with my Maple Orange Maca Glaze! 

Best Dishes,

The Hippie Happy Foodist™

1 Comment

  1. Ooh this is phenomenal!! I tried it with banana because there’s no pumpkin in my house and added walnuts +
    Chocolate chips

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The Hippie Happy Foodist