Mediterranean Healthy Pumpkin Muffins
These Mediterranean-inspired healthy pumpkin muffins are moist, fluffy, and naturally sweetened with maple syrup instead of refined sugar. Using Greek yogurt for richness, chia seeds for fiber, and whole wheat flour for a hearty base, they’re a wholesome way to enjoy pumpkin spice season without guilt. Perfect for breakfast, snacks, or even as a light dessert with tea or coffee.
Time
Prep Time: 15 minutes
Cook Time: 20–22 minutes
Total Time: 35–40 minutes
Ingredients
Dry Ingredients:
2 cups white whole wheat flour (spooned and leveled)
5 teaspoons pumpkin pie spice
2 teaspoons baking powder
½ teaspoon salt
¼ teaspoon baking soda
Wet Ingredients:
1 cup pumpkin puree
⅔ cup maple syrup
½ cup plain Greek yogurt (whole milk recommended, low-fat fine)
¼ cup neutral-tasting oil (canola or melted coconut oil)
2 large eggs
1 ½ teaspoons vanilla extract
3 tablespoons chia seeds (whole)
Instructions
Preheat oven:
Set oven to 350°F (175°C). Line a 12-cup muffin tin with paper liners or lightly grease.
Mix dry ingredients:
In a large bowl, whisk together flour, pumpkin pie spice, baking powder, salt, and baking soda.
Mix wet ingredients:
In a separate medium bowl, whisk together pumpkin puree, maple syrup, Greek yogurt, oil, eggs, vanilla, and chia seeds until smooth.
Combine:
Pour wet ingredients into dry. Gently stir with a spatula until just combined (don’t overmix; batter should be slightly thick).
Fill muffin cups:
Divide batter evenly among the 12 muffin cups, filling about ¾ full.
Bake:
Bake 20–22 minutes, or until a toothpick inserted in the center comes out clean.
Cool and serve:
Let muffins cool in the tin for 5 minutes, then transfer to a wire rack. Serve warm or at room temperature.
Tips
Don’t overmix: Stir the wet and dry ingredients together gently until just combined to keep the muffins soft and fluffy.
Check early: Ovens vary, so start checking doneness at the 18-minute mark to prevent overbaking.
Storage: Keep muffins in an airtight container at room temperature for 2 days, or refrigerate up to 5 days. They also freeze well for up to 2 months.
Boost moisture: If your pumpkin puree seems very thick, add 1–2 tablespoons of milk or almond milk to balance texture.
Variations
Add nuts: Stir in chopped walnuts, pecans, or almonds for crunch.
Fruit twist: Mix in raisins, chopped dates, or cranberries for natural sweetness.
Topping idea: Sprinkle muffins with pumpkin seeds, oats, or a pinch of cinnamon sugar before baking.
Flour swap: Use spelt flour or oat flour for a different whole-grain base.
Dairy-free option: Substitute coconut yogurt or almond milk yogurt for the Greek yogurt.
Extra spice: Add a pinch of ground ginger or cardamom for more depth.
Q&A
Q: Can I make these muffins gluten-free?
A: Yes. Swap the whole wheat flour with a 1:1 gluten-free flour blend. The texture may be slightly softer, but they’ll still bake well.
Q: Can I reduce the maple syrup?
A: You can cut it down to ½ cup if you prefer less sweetness. The muffins will be slightly denser but still moist.
Q: Do the chia seeds need to be soaked first?
A: No. Whole chia seeds can be mixed directly into the batter—they soften while baking and add texture and fiber.
Q: Can I use canned pumpkin pie filling instead of puree?
A: It’s best to use plain pumpkin puree. Pumpkin pie filling is pre-sweetened and spiced, which would make the muffins overly sweet.
Nutrition
(per muffin, approximate, based on 12 muffins)
Calories: 170–190
Protein: 4 g
Carbohydrates: 27 g
Fiber: 3 g
Fat: 6 g
Sodium: 160 mg
(Values will vary depending on the brand of flour, yogurt, and oil used.)
Conclusion
These Mediterranean healthy pumpkin muffins are soft, naturally sweet, and full of warm spice. They balance wholesome ingredients like Greek yogurt, whole wheat flour, and chia seeds with the comforting flavors of pumpkin and maple syrup. Perfect for breakfast, snacks, or meal prep, they’re a healthier way to enjoy seasonal baking without sacrificing flavor.