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Home » Baby/Kid-Friendly Recipes » Kid-Friendly Pumpkin Bean Muffins

Kid-Friendly Pumpkin Bean Muffins

By Min On October 25, 2019, Updated May 15, 2020

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pumpkin bean muffins on a wire rack

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!

stacked pumpkin bean muffins and a sliced muffin next to it on a wire rack
Content
 [hide]
  • Introduction
  • Ingredients
  • For Babies
  • For Older Kids
  • Substitute for Eggs?
  • What is Spelt flour?
  • Storage Suggestions
  • Other veggie-loaded muffins to try
  • Recipe

Introduction

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 bean. But the good news is great northern beans don’t taste as “bean-y” as compared to the others. 

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 2.5 year old goes CRAZY over these.

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.

Ingredients

all the ingredients laid down on a white background

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 fruits, 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 spelt is that it bakes well and produces light, soft, and moist products. All this to say, give it a try if you’ve never baked with it before. If not, you can use wheat, oat, all-purpose flour, or gluten-free flour mix. 

pumpkin bean muffins on a wire rack

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.

a toddler's hand holding a half eaten muffin

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

stacked pumpkin bean muffins and a sliced muffin next to it on a wire rack

Kid-Friendly Pumpkin Bean Muffins

These healthy no added sugar pumpkin bean muffins are moist and packed with protein, iron, and fiber! Enjoy them for breakfast, snack, or add them to your kid’s lunchbox!
5 from 16 votes
Print Pin
Prep Time: 5 minutes
Cook Time: 25 minutes
Total Time: 30 minutes
Servings: 12
Author: Min | MJ and Hungryman

Ingredients

Dry Ingredients

  • 1 1/2 cup spelt flour
  • 1 1/2 teaspoon baking powder (aluminum-free)
  • 1 teaspoon cinnamon
  • 1/2 teaspoon nutmeg
  • 1/4 teaspoon ginger

Wet Ingredients

  • 2 medium banana (1 cup mashed)
  • 1 cup unsweetened pumpkin puree
  • 1 egg (or flax egg)
  • 1/2 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.

Notes

The texture is similar when left out or refrigerated. 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.

Nutrition

Calories: 102kcal | Carbohydrates: 19g | Protein: 4g | Sodium: 8mg | Potassium: 210mg | Fiber: 4g | Sugar: 3g | Vitamin A: 3210IU | Calcium: 38mg | Iron: 1mg
Course breakfast, snack
Cuisine American
Tried this Recipe? Tag me Today!Tag me @KidFriendly.Meals today!
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Filed Under: Appetizers & Snacks, Baby/Kid-Friendly Recipes, Breakfast/Brunch, Recipes, Snacks/Baking

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About Min

Thank you so much for stopping by! I am Min, a Registered Dietitian, a Christ follower, a wife, and a mom to our miracle baby, Caleb. Currently, I’m having a ton of fun feeding his little tummy and sharing our baby led weaning journey! Follow me on Instagram if interested in seeing daily menu as well as tips and tricks.

Reader Interactions

Comments

  1. Sally says

    October 29, 2019 at 10:42 pm

    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

      October 30, 2019 at 5:33 am

      Thanks so much for mentioning it! 1/2 teaspoon!

  2. Liza says

    October 30, 2019 at 1:34 am

    5 stars
    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

      October 31, 2019 at 7:36 pm

      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 😉

  3. Denise says

    November 3, 2019 at 8:15 pm

    5 stars
    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

      November 3, 2019 at 9:01 pm

      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

        November 6, 2019 at 10:38 pm

        I used all-purpose flour. That may have been the issue. I will try again with spelt flour. Thanks!

  4. Sara Andersen says

    November 10, 2019 at 12:02 pm

    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

      November 10, 2019 at 1:24 pm

      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

  5. Cecelia Dissanayake says

    November 21, 2019 at 8:45 am

    5 stars
    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

      November 21, 2019 at 9:13 am

      Hi sweet mama! Thank you so much for leaving me such an encouraging comment! I hope these muffins will be a hit too!

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