Heart Healthy Pumpkin Muffins

Start your morning on a nourishing note with these heart-healthy pumpkin muffins—an irresistible blend of wholesome ingredients and warm autumn spices. Made with nutrient-packed whole wheat flour, rolled oats, and unsweetened pumpkin puree, these muffins are naturally sweetened with maple syrup or honey and contain no refined sugar. Moist and fluffy, thanks to unsweetened applesauce and a touch of almond milk, they’re spiced with cinnamon and nutmeg for a comforting flavor in every bite. Optional chopped walnuts add a delightful crunch and boost of healthy fats. Perfect for breakfast, snacks, or meal prep, these easy-to-make muffins are ready in just 35 minutes and freeze beautifully for make-ahead convenience. With every bite, you’ll find a healthy, delicious alternative to sugar-laden baked goods—a must-try for those seeking heart-friendly baking recipes!

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 12

Ingredients

• 1.5 cups Whole wheat flour
• 0.5 cups Rolled oats
• 1 teaspoons Baking powder
• 0.5 teaspoons Baking soda
• 1 teaspoons Ground cinnamon
• 0.5 teaspoons Ground nutmeg
• 0.25 teaspoons Salt
• 1 cups Pumpkin puree (unsweetened)
• 0.5 cups Unsweetened applesauce
• 1 large Egg
• 1 teaspoons Vanilla extract
• 0.3 cups Maple syrup (or honey)
• 0.25 cups Unsweetened almond milk
• 0.25 cups Chopped walnuts (optional)

Directions

Step 1

Preheat your oven to 375°F (190°C) and line a 12-cup muffin tin with paper liners or lightly grease it with non-stick spray.

Step 2

In a large mixing bowl, combine the whole wheat flour, rolled oats, baking powder, baking soda, ground cinnamon, ground nutmeg, and salt. Stir well to ensure the dry ingredients are evenly distributed.

Step 3

In a separate mixing bowl, whisk together the pumpkin puree, unsweetened applesauce, egg, vanilla extract, maple syrup, and almond milk until the mixture is smooth and well-combined.

Step 4

Gradually add the wet ingredients to the dry ingredients, mixing gently until just combined. Be careful not to overmix as this can make the muffins dense.

Step 5

If using, fold in the chopped walnuts for added texture and healthy fats.

Step 6

Divide the batter evenly among the prepared muffin cups, filling each about 3/4 of the way full.

Step 7

Bake in the preheated oven for 20 to 22 minutes, or until a toothpick inserted into the center of a muffin comes out clean.

Step 8

Remove the muffins from the oven and allow them to cool in the pan for 5 minutes before transferring to a wire rack to cool completely.

Step 9

Enjoy warm or store in an airtight container at room temperature for up to 3 days. For longer storage, refrigerate or freeze the muffins.

Nutrition Facts

Serving size	821.8 grams (821.8g)

Amount per serving	% Daily Value*
Calories	1443

Total Fat 35.60g	46%
Saturated Fat 5.30g	27%
Polyunsaturated Fat 2.10g
Cholesterol 220mg	73%
Sodium 1845mg	80%
Total Carbohydrate 253.20g	92%
Dietary Fiber 37.20g	133%
Total Sugars 65.40g
Protein 46.80g	94%

Vitamin D 76IU	379%
Calcium 389mg	30%
Iron 15mg	81%
Potassium 2394mg	51%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 21.1%

Protein: 12.3%

Carbs: 66.6%