Whole Grain Pumpkin Muffins

Light and moist, warm fall spices in every bite, these whole grain pumpkin muffins are the perfect way to start your day. Only 138 calories per generous muffin or 193 calories if you opt to drizzle on my super simple cream cheese glaze. Although these babies are incredible on their own and don’t really need the glaze, I highly suggest adding it because… well…. cream cheese glaze and pumpkin muffins are best friends and they are awesome. 😉


Whole Grain Pumpkin Muffins
Funny little story. Last year towards the end of winter when all the stores were phasing out pumpkin and all things fall/winter related, I happened upon a shelf of clearanced canned pumpkin purée. 25 cents a can. I checked the expiration date and it wasn’t until 2017!!! In the words of Mickey Mouse “hot dog, hot dog, hot diggety dog” Yes, I did just quote Mickey Mouse Clubhouse and yes, I agree, I think I should get out more. Aaaaanyways, at 25 cents a can, of course I completely stocked up and have been patiently (fine, impatiently) waiting to use some of this gloriously cheap pumpkin. My time has come!!! Fall is officially here and what better way to begin my pumpkin obsession than with pumpkin muffins.


Whole Grain Pumpkin Muffins

A few notes before your home is filled with the ah-mazing scent of fresh pumpkin muffins baking.


1) One thing I have always found rather challenging about making whole grain pumpkin muffins is that they tend to be rather dense. That is absolutely NOT the case here. I repeat, NOT the case here. 1 1/2 cups of puréed pumpkin is the perfect amount for moist but not wet muffins. Fat free and packed with nutrients, pumpkin is a great addition to breads or muffins if you want to reduce the butter or oil but not lose any moisture.


2)Now let’s talk about flour. I used 1 cup white whole wheat flour and 1 cup all purpose flour. That way, I still get all the wholesomeness and fiber from the whole wheat without compromising the light and airy texture. You certainly could use all whole wheat flour but be aware that the texture may change.
Whole Grain Pumpkin Muffins


3)The most important advice I can give to anyone baking and especially when baking with lower fat ingredients is do not over mix and do not over bake. Doing those things will result in dry, chewy, dense muffins. Definitely not what we are going for. So use a light hand and keep an eye on the timer.


4) Lastly, the pumpkin spice that I use is very mild. It’s not intense at all, which is why I always like to add the extra nutmeg and clove. If the pumpkin spice you use is fairly strong, you might consider leaving out the extra nutmeg and clove or reducing the pumpkin spice to 2 teaspoons. Totally up to you. It just depends on how strong you want those spices to be.
Whole Grain Pumpkin Muffins


That’s it. Let’s get our pumpkin on. (Oh my goodness, I am sooooo corny, I know! I just don’t know what to about it. Quoting Mickey Mouse…. getting our pumpkin on…… I could use an afternoon off to converse with actual adults…. or more coffee. Yea, let’s go with more coffee, that sounds a bit more realistic;)


Whole Grain Pumpkin Muffins

Whole Grain Pumpkin Muffins

  • Yield: 14 muffins
  • Prep Time: 15 minutes
  • Cook Time: 18 minutes


  • 1 cup white whole wheat flour
  • 1 cup all purpose flour
  • 2 teaspoons baking powder
  • 1/2 teaspoon baking soda
  • 3 teaspoons pumpkin spice
  • 1/4 teaspoon ground clove
  • 1/4 teaspoon ground nutmeg
  • 1/8 teaspoon ground ginger
  • 1 1/2 cups canned pure pumpkin purée
  • 1 egg
  • 2 tablespoons olive oil
  • 1 teaspoon vanilla extract
  • 1/3 cup pure maple syrup
  • 1/2 cup packed brown sugar
  • 1/2 cup almond milk (any milk is fine)
  • -Cream cheese glaze-
  • 4 ounces reduced fat cream cheese (softened)
  • 1 cup powdered sugar
  • 2 teaspoon vanilla extract


  1. -Pumpkin Muffins-

  2. Preheat oven 350

  3. In a small bowl, combine flours, baking powder, baking soda, and spices.

  4. In a medium bowl, whisk together pumpkin purée, egg, oil, and vanilla.

  5. Add in maple syrup, brown sugar, and milk and whisk well.

  6. Gently stir in flour mixture, being careful not to over mix.

  7. Divide evenly among lined or greased muffin tins. (I got 14 muffins)

  8. Bake for 18 minutes or until a toothpick can be removed cleanly.

  9. -Cream Cheese Glaze-

  10. As muffins cool, beat softened cream cheese, powdered sugar, and vanilla until smooth.

  11. Pour into a zip bag and snip a tiny bit of the corner off.

  12. Drizzle over muffins. Enjoy!


Pumpkin Muffins Without Glaze
Nutrition Facts Servings 14.0 Amount Per Serving (1 muffin) Calories 138 Total Fat 2g Saturated Fat 0g Monounsaturated Fat 1g Polyunsaturated Fat 0g Trans Fat 0g Cholesterol 13mg Sodium 76mg Potassium 32mg Total Carbohydrate 27g Dietary Fiber 2g Sugars 12g Protein 3g
Cream Cheese Glaze
Nutrition Facts Servings 14.0 Amount Per Serving (1/14th) Calories 55 Total Fat 2g Saturated Fat 1g Monounsaturated Fat 0g Polyunsaturated Fat 0g Trans Fat 0g Cholesterol 6mg Sodium 30mg Potassium 1mg Total Carbohydrate 9g Dietary Fiber 0g Sugars 9g Protein 1g

Whole Grain Pumpkin Muffins


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