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!
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 haven’t yet, please please take a moment to read this post. You won’t regret it!
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.
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
ts, 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
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
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.
Pumpkin Bean Muffin Recipe
Kid-Friendly Pumpkin Bean Muffins
- 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
- 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
- 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.