October is here, and with it comes an abundance of all things pumpkin. While pumpkin itself is good for you, the majority of pumpkin treats you see in shops and bakeries this time of year are full of fat and sugar. With pure maple syrup and warm spices including cinnamon, nutmeg and cloves, these pumpkin muffins are packed with fall flavor. Just a few simple switches make them a lighter alternative to the typical fall baked good.
Instead of using flour, this recipe uses oats that have been ground to a flour-like consistency. This makes for a great recipe for those with a gluten sensitivity, but it also adds plenty of fiber and minerals that are beneficial even if you don’t have any issues with wheat flour. With the use of Greek yogurt combined with the pumpkin, these muffins come out extra soft without adding any fat like traditional recipes that use butter or oil. Because of how sweet the maple syrup is, you can drastically reduce the sugar called for in most muffin recipes. And in addition to a nice little crunch, the chopped pecans provide a boost of fiber, healthy unsaturated fat, vitamins and antioxidants.
Eat your muffins at room temperature or heat in the toaster and serve with a bit of butter or a drizzle of maple syrup. Pair with a cup of coffee or your favorite tea on a relaxing weekend morning, or make a batch of these muffins on Sunday for a healthy on-the-go breakfast that will last the entire week. Simply refrigerate in an air-tight container until ready to serve. The perfect way to celebrate fall without the guilt of traditional baked goods.
- 2-1/2 cup old-fashioned oats
- 1 cup pureed pumpkin (not pumpkin pie filling)
- 2 eggs
- 1/3 cup sugar
- 2 Tablespoons maple syrup
- 3/4 cup Greek non-fat plain yogurt
- 1 teaspoon vanilla extract
- 1-1/2 teaspoons ground cinnamon
- 1/2 teaspoon ground nutmeg
- 1/4 teaspoon ground cloves
- 1-1/2 teaspoons baking powder
- 1/2 teaspoon baking soda
- 1/2 cup pecans, diced
- Preheat oven to 350 degrees.
- Lightly grease a 12-cup muffin tin with spray or butter.
- Using a food processor, grind oats until fine. They should have the consistency of flour.
- Add all other ingredients except pecans, and pulse until the batter has a smooth consistency
- Stir in pecans to distribute evenly.
- Distribute batter evenly in the muffin tin.
- Bake 15-20 minutes, or until the tops gently bounce back when touched and a toothpick comes out of center of a muffin clean.
- Allow to cool for 10-15 minutes. Then run a knife around the edges of each muffin to remove from tray.
Nutrition information: 146 calories, 5 grams of fat, 5 grams of protein, 3 grams of fiber, 6 grams of iron
Shopping tip: If you live in the Bensalem, Pennsylvania area, Giant on Street Road sells pecans in the bulk aisle. This can be a great way to save money since you’re able to buy exactly the amount you want for a recipe.
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