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+ servings
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!
Course breakfast, snack
Cuisine American
Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Servings 12
Calories 102kcal


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


  • 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.


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.


Calories: 102kcal | Carbohydrates: 19g | Protein: 4g | Fiber: 4g | Sugar: 3g