pumpkin oat blender muffins
Healthy, easy muffins that are vegan, oil-free, gf, low calories. They are also moist, tender, lightly sweet, crave-able muffins that will leave you feeling both satisfied and energized. Their high iron and zinc content make pumpkin seeds a particularly significant food if you follow a mostly (or entirely) plant-based diet.
INGREDIENTS
- 2 cups rolled oats
- 1–1/3 cups unsweetened apple juice
- 3/4 cup unsweetened pumpkin puree
- 1/2 cup pepitas (green pumpkin seeds)
- 1/3 cup pure maple syrup
- 1–1/2 teaspoons pumpkin pie spice
- 1/2 teaspoon fine sea salt
- 1 teaspoon bicarb
- Optional: additional pepitas and oats for sprinkling
INSTRUCTIONS
- Preheat oven to 375°F. Spray or grease all 12 cups of a standard muffin tin.
- 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 muffins from tin and serve warm or let cool completely.
NOTES
Tip: You can use other nuts or seeds in place of the pepitas (e.g., raw cashews, almonds, pecans, or sunflower seeds).
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.
- Category: Breakfast, Muffins
NUTRITION
- Serving Size: 1 muffin
- Calories: 118
- Sugar: 8 g
- Sodium: 182 mg
- Fat: 3.6 g
- Saturated Fat: 0.4 g
- Carbohydrates: 18.7 g
- Fiber: 2.3 g
- Protein: 3.8 g
- Cholesterol: 0 mg
