Healthy, easy pumpkin oat blender muffins that are vegan, oil-free, flourless and gluten-free! They have only 118 calories per muffin.
I’ve done it.
I’ve just made it that much harder for you to find an excuse for avoiding eating more vegetables!
With these pumpkin-pepita power muffins, you get pumpkin (vegetable superstar!), plus whole grains (oats) and pepitas (protein, zinc and iron) in portable, packable, frugal form. of the following with about 5 minutes of effort and 25 minutes of waiting (while they bake):
The results are moist, tender, lightly sweet, crave-able muffins that will leave you feeling both satisfied and energized.
I love using pepitas here, and for all kinds of snacking and baking, for multiple reasons because they are:
*Delicious! Both raw or toasted (you can easily toast, in minutes, on the stovetop, without oil: add to hot skillet, shake pan for 1-3 minutes until they begin to puff, turn golden brown at edges, and smell fragrant)
*Far less expensive than most nuts
*Allergy-friendly for those (like my sister) who have nut allergies, or sensitivities
*Great for kid lunches and snacks if nuts are banned
*High in protein
*All around super-nutritious
Regarding the last point, pepitas, even in small servings, provide a significant amount of zinc and iron. Zinc is an antioxidant mineral that boosts the immune system and, for men, improves fertility and protects against prostate enlargement and cancer. Iron is important for healthy blood cells and energy levels. Their high iron and zinc content make pumpkin seeds a particularly significant food if you follow a mostly (or entirely) plant-based diet.
Happy eating, and savor your vegetables on the go!
- 2 cups rolled oats
- 1-1/3 cups unsweetened apple juice
- ¾ cup unsweetened pumpkin puree
- ½ cup pepitas (green pumpkin seeds)
- ⅓ cup pure maple syrup (maybe dates?)
- 1-1/2 teaspoons pumpkin pie spice
- ½ teaspoon fine sea salt
- 1 teaspoon baking soda
- Optional: additional pepitas and oats for sprinkling
- Preheat oven to 375°F. Spray all 12 cups of a standard muffin tin with parchment paper, allowing an overhang on both sides. Spray the paper with cooking spray.
- In a blender or food processor, process the oats, apple juice, pumpkin, pepitas, syrup, pumpkin pie spice, and salt until blended and smooth. Add the baking soda; process 10 seconds to combine. Scrape batter into prepared pan, smoothing the top. Sprinkle with some pepitas and oats, if desired.
- Bake in the preheated oven 20 to 25 minutes or until a toothpick inserted near the center of a muffin comes out clean.
- Transfer tin to a wire rack and cool 10 minutes. Remove from tin and serve warm or let cool completely.
Storage: Store the cooled muffins in an airtight container at room temperature for 3 days, the refrigerator for 1 week, or the freezer for 3 months.