These breakfast pumpkin seed muffins are mouthwatering! Each bite is a perfect balance of fluffy, moist muffin and the satisfying crunch of toasted pumpkin seeds among the oats, whole wheat flour, and canned pumpkin.
I'm all about wholesome muffins over here; I've been baking muffins for more than 15 years. Next, try my blueberry muffins or these fall apple chocolate chip muffins!
Why you'll love these muffins:
- They're nutrient dense pumpkin muffins with pumpkin seeds and oatmeal - each muffin contains 4 grams of protein.
- Made with pumpkin seeds to support cycle syncing in the follicular phase. Read more about this here.
- These pumpkin muffins are made with oil, making them naturally dairy-free (no yogurt, no butter).
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Ingredients needed for pumpkin seed muffins
- Pumpkin seeds (pepitas): I use raw pumpkin seeds, however roasted would work fine too (and if they are salted...still use them, just don't add any additional salt). I get my pumpkin seeds from organic matters, amazon, or a bulk grocer. They are also called pepitas.
- Pumpkin puree: I used canned pumpkin puree (not pumpkin pie filling). This is a perfect recipe to use 1 cup of leftover pumpkin puree.
- Rolled oats: I like the texture and the nutrition when adding oats to these pumpkin muffins along with the pumpkin seeds. It gives a bit of a crunch and just more texture. I used rolled oats (not quick oats).
- Whole wheat flour: I like to use whole wheat flour in my pumpkin muffins to make them more nutrient-dense (instead of using white flour).
- Organic cane sugar: Use cane sugar or granutated white sugar for these muffins.
- Baking powder & baking soda: I tried to skip the baking soda but after testing it, the texture and rise is better with a little of both baking soda and baking powder.
- Sea salt: A little sea salt increases the flavor of these wholesome muffins!
- Oil: Any mild tasting oil can be used for these muffins, including grapeseed, organic canola, olive oil, or melted coconut oil.
- Brown sugar: Brown sugar or coconut sugar adds a balanced flavor bringing the fall pumpkin muffin vibes all together!
- Eggs
- Vanilla
See recipe card for quantities.
How to make whole wheat pumpkin muffins
Step 1: Preheat the oven to 425 degrees Fahrenheit (220C). Mix the dry ingredients (whole-wheat flour, rolled oats, sea salt, baking powder, baking soda, and cane sugar) together with a whisk to incorporate well.
Step 2: In another medium mixing bowl, place the eggs, pumpkin puree, vanilla, oil, and brown sugar. Whisk until everything is thick and glossy.
Step 3: Use a chopper or a knife to break the pumpkin seeds (pepitas) into small pieces. Then add the chopped seeds and the flour mixture to the wet mixture of pumpkin puree and eggs. Use a spatula to stir about 12-15 times; there may be a few small flour streaks and this is okay.
Step 4: Place the muffin liners into a muffin tray. Add just less than ⅓ cup batter into each muffin cup. Then top with a few whole pumpkin seeds.
Bake the whole-wheat pumpkin muffins at 425 degrees Fahrenheit (220C) for 7 minutes, then turn the oven down to 375 degrees Fahrenheit (190C) and bake for another 7-8 minutes. Remove muffins from the oven when they spring back from touch and when the center does not look gooey.
Muffin liners
I use silicone muffin cups to lessen the cleanup, I'd rather wash those than scrub the muffin pan! If you don't have muffin liners, grease the pan well and watch the oven as muffins can cook faster without liners (especially the silicone ones).
Top muffin tips
For a nice dome muffin we want a thick batter, with baking powder and baking soda.
So that the breakfast pumpkin muffins turn out light and fluffy, and not dense, only stir the batter just until it's mixed, about 12-15 folds, there may be a few flour streaks - that's okay, but do not overmix the batter.
Start the oven at 425 degrees Fahrenheit (220C) - this high temperature will insure the muffins rise, then turning the oven down to 375 degrees Fahrenheit (190C) will cook the muffin through without drying them out.
Variations and add in's
Boost these muffins with all your favorite things!
- Flax seeds: Add 2 tablespoons of flax to increase healthy fats. An increase of flax seeds and pumpkin seeds in the first half of your cycle (first twoish weeks) as a women can support your hormone health.
- Chocolate chips: Add ⅓ chocolate chips to the muffin batter for healthy pumpkin chocolate chip muffins!
- Ginger powder: I was tempted to add ginger powder to these muffins like my carrot pineapple muffins...but I'm leaving it as an option for you to decide! Add 1 teaspoon of powdered ginger to the dry ingredients if you desire.
- Pumpkin pie spice: Make these pumpkin seed muffins with all the cozy fall vibes, add 1 teaspoon of pumpkin pie spice (here's my recipe to make your own spice blend!).
For a complete snack eat these muffins with
These muffins do have a good amount of fiber and protein, making your blood sugar more balanced and keeping you full longer, however enjoy the following ideas to eat along with your muffin:
- pumpkin seed butter or almond butter spread on top of the halves
- a handful of nuts
- enjoy with a glass of milk (like organic soy milk which my kids are loving these days!)
- a piece of cheese (my husbands favorite)
Other pumpkin seed recipes
Do you have leftover pumpkin puree? Make this pumpkin snack cake!
Did you make these pumpkin seed muffins? Would you take 5 seconds to give a star rating and review just below the recipe? That means a lot to me and helps the growth of Beside the Mountain blog.
Pumpkin Seed Muffins with Whole Wheat Flour
Equipment
Ingredients
Dry ingredients
- 1 ⅓ cups whole wheat flour
- ⅓ cup rolled oats
- ½ cups organic cane sugar
- 2 teaspoons baking powder
- ½ teaspoon baking soda
- ½ teaspoon salt
Wet ingredients
- 2 eggs
- 1 cup pumpkin puree
- 2 teaspoon vanilla
- ⅓ cup oil (grapeseed, organic canola, olive oil, or melted coconut oil)
- 3 tablespoon brown sugar
Add later
- ⅓ cups pumpkin seeds chopped + a few for the top
Instructions
- Preheat the oven to 425 degrees Fahrenheit (220C).
- Mix dry ingredients: In a large bowl mix the dry ingredients - flour, oats, sugar, baking powder, baking soda, and salt. Use a whisk to mix everything well.
- Mix wet ingredients: In a medium mixing bowl, place the eggs, pumpkin puree, vanilla, oil, and brown sugar. Whisk together until it is well combined.
- Fold everything together: Chop the pumpkin seeds with a chopper or a knife until they are little chunks. Add the pumpkin seeds and flour mixture into the wet ingredients. Use a spatula to stir the batter together, about 12-15 folds, just until everything is incorporated. Do not over-stir.
- Scoop & bake: Place silicone liners or paper liners into a muffin pan. Add a little less than ⅓ cup of batter to fill each muffin cup. Place the muffin tin in the preheated oven (425 degrees Fahrenheit or 220C) to bake for 7 minutes, then turn the oven down to 375 degrees Fahrenheit (190C) and bake for another 7-8 minutes. Remove muffins from the oven when they spring back from the touch and when the center does not look gooey.
Notes
Nutrition
Danika Vanderpyl, C.H.N
I create snack recipes with healthy ingredients that are mostly already in your kitchen. I'm certified in Holistic Nutrition and I care about giving my kids real food. Let me share my nutrient-dense easy snacks with you.
Becky says
A great fall treat!