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whole wheat pumpkin spice muffins

whole wheat pumpkin spice muffins

👨‍🍳 Chefy Tip: Whole wheat needs that fat and liquid or it turns gummy — don't cut the oil. Let the batter rest 10 minutes before baking, the flour hydrates and the crumb tightens into something real. Remove from tin immediately or steam builds on the bottom and ruins the crust.

Serves
12 muffins
Prep
10 min
Cook
22 min
Difficulty
Easy
Cost
Budget-Friendly
Calories
185
Carbs
28g
Protein
5g
Fat
7g

Flavor Profile

🎃 Deep and earthy from the real pumpkin puree
🟤 Warm and aromatic from cinnamon, ginger, and cardamom
🍁 Rich and caramel-like from the maple syrup
🌾 Nutty and hearty from the whole wheat flour
🎃 Crunchy and toasty from the pumpkin seed topping

Ingredients

🎃 1.5 cups pumpkin puree
🌾 1.5 cups whole wheat flour
🥚 2 large eggs
🍁 1/2 cup maple syrup
🫒 1/3 cup olive oil
🥛 1/4 cup milk
🌿 1 tsp vanilla extract
🟤 2 tsp cinnamon
🟤 1 tsp ground ginger
🟤 1/2 tsp cardamom
🟤 1/4 tsp nutmeg
🌾 1 tsp baking powder
🌾 1/2 tsp baking soda
🧂 1/4 tsp salt
🎃 3 tbsp pumpkin seeds for topping

Instructions

01

Preheat oven to 375°F (190°C) and line a 12-cup muffin tin with paper liners. Whisk together flour, baking powder, baking soda, salt, and all spices in a large bowl.

02

In a separate bowl whisk together pumpkin puree, eggs, maple syrup, olive oil, milk, and vanilla until smooth.

03

Fold wet into dry until just combined — do not overmix. Divide evenly among muffin cups filling 3/4 full. Press 3-4 pumpkin seeds onto each top.

04

Bake 20-22 minutes until a toothpick comes out clean. Cool 5 minutes in tin then transfer to a rack.

🧬 Food Science

Pumpkin is one of the most nutrient-dense vegetables available, providing exceptional amounts of beta-carotene — a precursor to vitamin A — which supports eye health, immune function, and skin integrity. One cup of pumpkin puree contains more potassium than a banana.

Pair It

🥂 Pair with a hot coffee, chai latte, or warm apple cider.
🍽️ Pair with a side of Greek yogurt or fresh sliced apple.