Yes! It's pumpkin time and this is a recipe for nutrition-packed Gluten-Free Pumpkin Spice Muffins.
You can't miss the marketing of pumpkin-flavored foods and beverages everywhere you go starting after Labor Day and continuing through Thanksgiving. Pumpkin's what I call a "super squash," packed full of vitamin A, B vitamins, vitamin C, vitamin E, iron, magnesium, manganese, phosphorus, copper, potassium, and fiber. (1) These contribute to everything from eye to digestive health.
Are Pumpkin-Flavored Drinks & Desserts Good For You?
Unfortunately, most of our favorite pumpkin-flavored delights don't contain real pumpkin, and those that do only have a minute, processed form of pumpkin like dehydrated pumpkin flakes. Then, if there were any nutritional benefits left to be had from the pumpkin, they're negated by the loads of sugar added to the recipe.
I thought I'd offer a low-sugar gluten-free pumpkin muffin recipe that maintains the nutrition of the super squash and provides additional nutrients from flavorful fillings.
Allergens in Gluten-Free Pumpkin Spice Muffins
These muffins are gluten-free and low-sugar- good for those with celiac disease, gluten sensitivity, pre-diabetes, and diabetes.
Raisins, walnuts, and coconut flakes have been added, but can be omitted for preference or nut allergies.
Gluten-free recipes can be a bit finicky sometimes. Keeping that in mind, I decided to use the gluten-free mix I already had on hand: Pamela's Whole Grain Baking and Pancake Mix, which uses almond flour. Do not use this flour blend if you have a tree nut allergy. Bob's Red Mill and Arrowhead Mills also have good baking mixes. (If you don't have a mix, make sure to add xantham gum to the recipe).
The muffins can be made vegan by eliminating the egg and Greek yogurt and using a vegan substitute.
*This recipe naturally contains no fish, shellfish, sesame, wheat, peanuts, nor soy. Egg, and milk can be swapped for vegan substitutes, and tree nuts can be eliminated altogether.
Nutrition of Gluten-Free Pumpkin Spice Muffins
The canned pumpkin puree made the muffins a healthful snack on their own, which is packed with fiber, vitamins, and minerals (see above).
Nevertheless, I added more!
Raisins are a source of fiber, iron, and potassium and add natural sweetness to baked goods. (2) They also offer polyphenols, antioxidants, and antimicrobial properties for healthy teeth and gums. (3, 4)
The two tablespoons of cinnamon added in provide polyphenols and anti-inflammatory properties. These properties can help fight off pain, inflammation of the arteries, and may even help protect against cancer. (5) Cinnamon also may contribute towards lowering cholesterol and fasting blood sugar. (6, 7) Believe it or not, cinnamon may help fight off fungal and bacterial infections, too, including bad breath and cavities! (8)
Walnuts are the only nut to provide an excellent source of the plant-based omega-3 alpha-linolenic acid (ALA) with 2.5g/oz. ALA is good for the eyes, heart, and infant brain development. (9)
Taste & Texture of Gluten-Free Pumpkin Spice Muffins
These gluten-free pumpkin spice muffins came out soft, warm, and with the coziest of flavors. They made a delicious breakfast snack full of protein, carbs, healthy fats, vitamins, minerals, and disease-fighting antioxidants.
So how do you make them? The recipe for Gluten-Free Pumpkin Spice Muffins is below.
The brand of gluten-free baking mix can be exchanged for another as long as it has xantham gum or is added in.
Any oil that you have in the cupboard will work, but Canola oil is lowest in saturated fat.
GLUTEN-FREE PUMPKIN SPICE MUFFINS RECIPE
Yield: Makes 15 muffins
Prep time: 40 mins.
Cook Time: 25 mins.
Total time: 1 hour, 5 mins.
Serving size: 1 muffin
1 cup pumpkin puree
1/3 cup pure maple syrup
1 ripe mashed banana
1 3/4 cups gluten-free baking mix (or all-purpose GF flour + xantham gum)
1 tsp baking powder
1/4 tsp baking soda
1/2 tsp salt
2 Tbsp ground cinnamon
1 tsp ground ginger
1/2 tsp ground nutmeg
1/4 tsp ground cloves
1/4 cup Greek yogurt (or vegan yogurt)
2 tsp vanilla extract
1/2 cup Canola oil
2 large eggs or vegan substitute
1/2 cup chopped walnuts
1/2 cup raisins
1/2 cup unsweetened coconut flakes
In a pot over medium heat, combine pumpkin puree, maple syrup, and mashed banana. Stir frequently until caramelized and turns a darker color- about 7 minutes. Then remove from heat and cool in the fridge.
While the pumpkin mixture cools, whisk dry ingredients in a bowl: flour, baking soda, baking powder, salt, cinnamon, ginger, nutmeg, and ground cloves. Set aside.
Once the pumpkin mixture is cooled, add in yogurt, vanilla, oil, and eggs and whisk vigorously. Slowly add in flour mixture and stir just until combined.
Preheat oven to 350 degrees F and spray a muffin tin with non-stick spray.
Using a rubber spatula, gently fold in chopped walnuts, raisins, and coconut into batter.
Use an ice cream scoop to fill each muffin well with batter about 3/4 full.
Bake muffins about 25 minutes or until a toothpick comes out clean. Allow to cool 15 minutes before enjoying.
Nutrition will be added soon!
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