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Whole Wheat Pumpkin Muffins |
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Whole Wheat Pumpkin Muffins


October 7, 2013 by BettyCupcakes

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Whole Wheat Pumpkin Muffins |

It’s Monday morning and I have another muffin recipe for you.  I must sound like a broken record!  Even my mom said, “Geez, you baked more muffins?” Clearly, I have issues.  Hi, my name is Sarah, and I love muffins.

Whole wheat pumpkin muffins seemed like the perfect recipe to make on a rainy Sunday afternoon.  Despite their whole wheat and pumpkin goodness, they’re still tender and soft and have just a hint of spice.  

Yesterday, I had a play date with my friend Eliza and her six month old Kiran.  Rather than spend the entire time convincing Sam not to steal the baby’s toys, we strapped on on Ergos, wore our babies, and cooked.  I wish I had taken a picture- there was a whole lot of mama and baby going on in my tiny kitchen.  The cooking play date was the best way to catch up with a friend and still feel like we were getting ahead for the week. Total win.

On the menu was a quick beef stew that I’ll write about later this week and these pumpkin muffins.  I actually revamped an old recipe of mine to come with these sweet things.  You can see the old recipe here: Healthy Pumpkin Muffins.  This recipe makes 24 muffins which made it perfect for sharing.

Whole Wheat Pumpkin Muffins |

These whole wheat pumpkin muffins are only 130 calories per muffin and almost fat-free.  I replace the oil and butter in the recipe with applesauce and yogurt.  There’s still a bit of sugar in each one (14 grams).   If you were interested in tinkering with the recipe, you could try reducing the sugar by 1/4 cup each time you bake it and see how it tastes.  Let me know if you try that!

Whole Wheat Pumpkin Muffins |

Considering that a Dunkin’ Donuts pumpkin muffin has 550 calories, 24 grams of fat, and 41 grams of sugar, I’d say I feel pretty good about my recipe.  

These bad boys actually made it into the freezer which means I have a week’s worth of quick snacks for our family.  I might even sneak one to crumble over my oatmeal this morning- yum!

Whole Wheat Pumpkin Muffins |

Whole Wheat Pumpkin Muffins


  • 3 1/2 cups whole wheat flour
  • 1 1/2 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1 teaspoon sea salt
  • 1 teaspoon cinnamon
  • 1 teaspoon pumpkin pie spice
  • 2 cups canned pumpkin
  • 1 cup white sugar
  • 1/2 cup maple syrup
  • 1 cup unsweetened applesauce
  • 1/3 cup non-fat yogurt
  • 3 large eggs


  1. Preheat oven to 350. Line two standard muffin tins with 24 paper liners.
  2. In a medium bowl, whisk together the whole wheat flour, baking soda, baking powder, sea salt, cinnamon, and pumpkin pie spice.
  3. In a large bowl, stir the sugar, maple syrup, applesauce, yogurt, pumpkin, and eggs until well combined.
  4. Add the dry ingredients to wet ingredients and stir until just combined.
  5. Using a 1/2 cup measure, fill the muffin liners until almost full. Bake 30 minutes and rotate pans halfway through cooking. Remove from oven and cool on a rack.

Makes 24 muffins

Nutrition Facts  
24 Servings
Amount Per Serving
Calories 130.4
Total Fat 0.9 g
Saturated Fat 0.3 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 0.0 g
Cholesterol 23.8 mg
Sodium 164.5 mg
Potassium 71.8 mg
Total Carbohydrate 28.9 g
Dietary Fiber 2.9 g
Sugars 14.1 g
Protein 3.5 g
Vitamin A 64.3 %
Vitamin B-12 0.3 %
Vitamin B-6 0.7 %
Vitamin C 1.5 %
Vitamin D 0.0 %
Vitamin E 1.1 %
Calcium 3.7 %
Copper 1.4 %
Folate 0.7 %
Iron 3.0 %
Magnesium 1.6 %
Manganese 13.7 %
Niacin 0.4 %
Pantothenic Acid 1.0 %
Phosphorus 1.9 %
Riboflavin 1.1 %
Selenium 0.3 %
Thiamin 0.5 %
Zinc 2.3 %

Whole Wheat Pumpkin Muffins |

How did you spend your Sunday?

What is your favorite thing about Fall so far?


  • Heather says:

    Those look so delicious. I will pin this so I can remember the recipe.

  • Hi Sarah, my name is Shauna and I LOVE muffins too! These Whole Wheat Pumpkin Muffins look delicious! So glad you shared them :) Pinned!

    Shauna @ The Best Blog Recipes

  • What a great snack idea! Thanks for sharing at Share Your Stuff Tuesdays!

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