Pumpkin Applesauce Muffins

Here at The Adventures of NutriGirl, we strongly believe in the power of muffins for mid-morning snacking. Also with coffee on Sunday afternoons. I don’t know about you, but by the time I commute to work, work all day, drive to CrossFit, work my butt off, and drive home again, I’m exhausted and starving. One of the best ways to avoid overeating at any point throughout the day is to keep yourself from getting too hungry. Try eating more often to keep from getting to the point where YOU NEED TO EAT ALL THE THINGS RIGHT NOW. For me, if I’m not tasting something at work, that means I need something with fibre and something with protein. The oatmeal and whole wheat flour in these muffins bring the fibre. I paired these muffins with a couple pieces of medium cheddar cheese to incorporate some protein and fat to keep me full and hold me over until lunch or after my workout.

Since this recipe has both pumpkin and applesauce, you’re getting all those good things from apples that keep the doctor away, plus all the nutritional bang of pumpkin. 1 cup of pumpkin has almost 200% of the vitamin A you need in a day! It also has 17% of your vitamin C. You need both these vitamins to keep your immune system going strong and fighting off any spring colds that might sneak up on you. These muffins are also made with almond milk instead of regular milk so they are dairy-free, for those who don’t agree with lactose.

This recipe makes 12 muffins. Store muffins in a sealed container in the fridge to keep them fresh. Serve with sliced cheddar cheese or a smear of light cream cheese for a treat.



  • 1 cup oatmeal
  • 1 1/2 cups whole wheat flour
  • 1/4 cup packed brown sugar
  • 1/4 tsp salt
  • 1/2 tsp baking powder
  • 1 tsp baking soda
  • 1/2 tsp nutmeg
  • 1 tsp cinnamon
  • 1 cup pumpkin puree (NOT pumpkin pie filling)
  • 1/2 cup applesauce
  • 1 egg
  • 1/2 cup almond milk
  1. Preheat the oven to 350F. Spray a muffin tin with non-stick spray or line it with muffin wrappers.
  2. In a large mixing bowl, combine the oatmeal, flour, sugar, salt, baking powder, baking soda, nutmeg, and cinnamon. Stir to combine.
  3. Add the pumpkin, applesauce, egg and almond milk to the dry ingredients and mix until just combined.
  4. Portion batter into muffin tin. Bake for 20 minutes or until a toothpick inserted in the centre comes out clean.

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