These healthy no added sugar pumpkin bean muffins are moist and packed with protein, iron, and fiber! Enjoy them for breakfast, as a snack, or add them to your kid’s (or your) lunchbox!
My baby or toddler doesn't like beans
There are many great recipes out there that guarantee you won’t taste the bean at all. This isn't one of them. And if you're looking for a sweet pumpkin muffin, this isn't that either. But please don't leave just yet! Stay with me here ;).
Although you’ll mostly taste the pumpkin and all the warm fall spices, there is a subtle hint of
And if your baby or toddler isn't too fond of beans (yet!), these bean muffins will be a great way to encourage them to open up to one of the most nutritious, versatile, and affordable foods.
If you have an older child or one that has had the taste of the sweets, you are probably thinking there’s NO way they will go for this. In that case, I’m offering some suggestions below on how you can tweak the recipe.
However, I do highly encourage you to try out this recipe as is first because you just never know! They might absolutely love it without the extra sweetness. My
If they scream "NO" (toddlers' favorite word and every mama's background noise) the first time around, try again the next day.
Another toddler behavior that really tests our patience is their fickleness! As challenging and frustrating as it is to keep offering something that they continue to reject, remember that exposure is everything!
If you stop offering, then you'll really miss that opportunity when they do decide to give it a try. You can also serve this muffin with all kinds of fun toppings if they don't like it plain.
Is your toddler becoming picky?
Arm yourself with these strategies that will transform your mealtimes!
Ingredients
For Babies
I highly encourage you to not tweak the recipe. I purposefully developed these muffins to not be that sweet. And to make every bite count when not much is being eaten (esp. during those first several months), serve with various toppings.
Here are some suggestions:
- Unsweetened applesauce or other mashed frui
t s, like banana, mango, peach, avocado - Plain whole fat yogurt
- Peanut or nut butter
- Dips (e.g hummus, guacamole, nut-free broccoli white bean pesto, tofu mayo)
For Older Kids
If your child is used to sweeter muffins, here are some ways to tweak the recipe. You don't have to do all 3.
- Use overly ripe banana
- Add 3-4 soaked dates (discard the soaking liquid), or up to ¼ cup of maple syrup or honey to the blender along with the rest of the wet ingredients
- Stir in dried fruits at the end
Substitute for Eggs?
I've tested the recipe with flax eggs and it totally works!
What is Spelt flour ?
Spelt is an ancient grain and is in the same family as wheat, barley, and rye. Compared to wheat, it's more water-soluble, easier to digest, and contains higher amounts of fiber and protein. It also tastes nuttier and mellower.
People who have a difficult time digesting wheat may have better results with spelt. It does contain gluten so definitely swap with something else if you or your child is gluten-sensitive or have celiac disease.
The beauty of baking with
If not, you can use wheat, oat, all-purpose flour, or gluten-free flour mix.
Storage Suggestions
The texture was similar when left out or refrigerated. I will say when refrigerated, the banana flavor becomes more pronounced so the muffins taste sweeter.
When left at room temperature, you’ll taste more of the pumpkin and beans. So it’s up to you.
If you leave at room temperature, the muffins will be good for 1-2 days in an airtight container. Refrigerated 3-5 days. Frozen 3 months.
Other veggie-loaded muffins to try
- Healthy beetroot muffins for babies and toddlers
- Spinach sweet potato blender muffins
- Apple cinnamon muffins
- Southwestern oat muffins
Did you make this baby and toddler-friendly Pumpkin Bean Muffins? Follow me on Instagram post a photo and tag me, post a photo on my Facebook page, or save it to Pinterest. I love to see what you're making!
Recipe
Kid-Friendly Pumpkin Bean Muffins
Ingredients
Dry Ingredients
- 1 ½ cup spelt flour
- 1 ½ teaspoon baking powder (aluminum-free)
- 1 teaspoon cinnamon
- ½ teaspoon nutmeg
- ¼ teaspoon ginger
Wet Ingredients
- 2 medium banana (1 cup mashed)
- 1 cup unsweetened pumpkin puree
- 1 egg (or flax egg)
- ½ cup canned white beans, rinsed and drained (look for no or low-salt-added)
- 1 teaspoon vanilla extract
Instructions
- Preheat oven to 350 degrees Farenheit. Line or grease 12 count muffin pan with muffin liners. I prefer to use a silicone muffin pan.
- In a large bowl, add all the dry ingredients. Stir to evenly combine.
- In a food processor/blender, add all the wet ingredients. Puree until smooth.
- Combine the wet ingredients into the dry ingredients and combine everything together. Don't overmix.
- Spoon batter into the muffin cups and bake for 20-25 minutes, until inserted toothpick comes out clean.
Jennifer says
Can you make with garbanzo beans?
Min says
Sure!
Amy says
Great recipe! My toddler loves the taste and I love the extra iron he gets from the beans.
Kyra says
My one and three-year-olds both love these muffins, and I love the protein from the beans and all the good stuff from pumpkin. Another great muffin from Min!
Min says
Thanks so much!!
Jacqueline Fioritto says
My son tried these and loved them!
Min says
So glad to hear!
Kari says
Can you substitute chickpeas for the white beans?
Min says
Sure!
Toki says
Hi. Would I b able to substitute oat flour for the spelt?
Min says
Sure!
Sara says
Hi is there a replacement for spelt flour?
Min says
You can use all purpose, whole wheat, white whole wheat flour
Hansi says
Hi Min,
Love your recipes. I have a nearly 10 month old that's nearly always constipated so im trying to avoid banana. Is there a banana substitute that you could recommend for your recipes? And do you have any suggestions on recipes that's good for constipation.
Thanks so much
Min says
hi! Actually ripe bananas are fine for constipation. It's the green ones that you want to avoid. But if you want to avoid still, try applesauce
Codi says
My baking powder has a form of aluminum in the ingredient list. Is that okay?
Min says
I would avoid using it as you may notice a metallic taste.
Cecelia Dissanayake says
A friend of mine told me about your blog and I am so glad she did! My little one is picky when it comes to vegetables and beans so I love finding recipes where they are snuck in like this! I've already made her the egg and veggie pancakes and they were a hit. I'm sure these muffins will be too. Thank you for sharing these recipes and your nutrition knowledge!
Min says
Hi sweet mama! Thank you so much for leaving me such an encouraging comment! I hope these muffins will be a hit too!
Sara Andersen says
I just discovered your ig-account and have already followed five of your recipes - I love them! These muffins are great and my 20 months old son loved them 🙂 Thank you for developing all these recipes, especially the ones using beans, lentils and a lot of nuts!
Min says
Hi sweet mama! Thank you so much for leaving me this lovely comment ;). It's super encouraging and def motivates me to keep sharing more and more kid-friendly recipes! I just got done developing another recipe and guess what? it includes beans hehe
Denise says
I just made these and my 10 month old LOVED them! I noticed that the inside is chewy instead of fluffy. Is that intended?
Min says
Hi! I'm so glad these were a hit! Did you use spelt flour? It's actually supposed to be pretty soft and moist...If you head over to my Instagram @kidfriendly.meals, you'll be able to see a cooking demo in my story highlights under "baking." You can also see what the inside looks like too. Hope it's helpful!
Denise says
I used all-purpose flour. That may have been the issue. I will try again with spelt flour. Thanks!
Liza says
I like the simplicity of the recipe. Hope, my lo will like it. My only question is if you know why the taste is a bit bittet. Is it because of the flour or a spice?. I also added nutmeg to the mix.
Min says
Hi! I'd check your baking powder first! Recommend using an aluminum-free one. Hope your lo (and the rest of the family) enjoy these muffins 😉
Sally says
In the picture above, there's nutmeg included but it is not listed in the ingredients list. Do we need to include it and if so, what is the measurement? Thanks!
Min says
Thanks so much for mentioning it! 1/2 teaspoon!