Healthy Pumpkin Spice Muffins

Healthy Pumpkin Spice Muffins w Chopped Walnuts + Cranberries

These muffins are made with fresh baked + purred pumpkin, low in natural sweeteners, (no guilt here) and taste
delicious! The fresh pumpkin is a ‘nutrient dense’ food, high in fiber, vitamins + minerals especially beta-carotene, but low
in calories. So go ahead and enjoy these while they last.

Ingredients Makes 12 muffins

  • 1 cup spelt flour
  • 1 cup oat flour
  • 1/2 cup rolled oats
  • 1/8 cup coconut sugar + 2 tbsp
  • 1/2 tsp salt
  • 2 tsp baking powder
  • 1/2 tsp baking soda
  • 3 tsp pumpkin spice (1 also for topping)
  • 1/4 cup chopped walnuts + some for topping
  • 1/4 cup chopped cranberries + some for topping
  • 3/4 cup fresh pumpkin puree
  • 1/2 cup almond milk (Silk)
  • 2 eggs or flax eggs
  • 1/8 cup maple syrup + 2 tbsp
  • 1 tsp vanilla extract
  • mix together about 2 tbsp. of coconut sugar + 1 tsp pumpkin spice together for topping


  1. Preheat oven to 350 and lightly oil muffin pan
  2. Slice 1 small pumpkin in half. Add about 1/2 tsp.avocado oil and massage it over 1/2 pumpkin, add a little salt, pepper + pumpkin spice. Bake 1/2 of the pumpkin until soft. Do not over bake it
  3. In a large bowl mix together the spelt flour, oat flout, rolled oats, coconut sugar, salt, baking powder, baking soda, pumpkin spice,
  4. chopped nuts + cranberries
  5. In a separate bowl mix together the almond milk, eggs, maple syrup, and vanilla extract.
  6. Once pumpkin is cooked lightly scoop out 1 cup and place in blender with the wet ingredients. Puree until blended
  7. Slowly pour the pumpkin puree mix into the dry mix and blend together. Do not over mix. ( mix should be a fairly wet mix)
  8. Scoop about 1 tbsp.into the prepared muffin sheet. Should get about 12 muffins.
  9. Top the muffins with chopped walnuts, cranberries + sprinkle the coconut sugar mix over muffins
  10. Bake for about 30 minutes or until a toothpick comes out clean.
  11. Let cool before removing. ENJOY!

About Janet Zdichavsky

About Janet Toronto Nutritionist Registered with I.O.N.C. and an Associated Member of Natural Medicine Council Janet provides nutrition counselling for all your health concerns, whether due to diabetes, food allergies, high blood pressure, obesity, asthma and the list extends much more, or weight /fat issues, sports nutrition, tranforming to vegetarian or just wanting to learn how to eat proper balanced meals. Janet is highly educated and experienced in the field of nutrition, natural medicine associate, healthy lifestyle, personal training background, excels with a proven weight loss/anti-aging program and has helped thousands in the GTA for over 10 years.
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