Whole Wheat Pumpkin Apple Muffins

Isn’t it weird how you suddenly start to crave pumpkin once it’s October? Hopefully this recipe can satisfy your craving without adding much unnecessary sugar to your diet. With delicious pumpkin flavor, small chunks of apples throughout and a hint of sweetness from maple syrup, your taste buds will thank you for this taste of fall.

Pumpkin Apple Muffin close-up 2

The best part of this recipe—besides the taste—is that these muffins are actually loaded with whole grains. I experimented with using white whole wheat flour, and the finished product was fantastic. Whole wheat flours taste very dense and grainy, which isn’t ideal for baking. White whole wheat flour is milled from white spring wheat – a lighter-colored grain than traditional red wheat – resulting in a taste like white flour. White whole wheat flour has all the health benefits and fiber of whole grains, but it doesn’t compromise on taste.

pumpkin apple muffins stacked

Makes 12 muffins


1 cup white whole wheat flour

1/3 cup oats

1 teaspoon baking powder

1 teaspoon baking soda

1 teaspoon of cinnamon

½ teaspoon salt

½ cup pumpkin puree (unsweetened)

¼ cup of maple syrup

1/3 cup vegetable oil

One egg

1 teaspoon vanilla

1/3 cup milk

1 apple, peeled and diced

Pumpkin Apple Muffin close-up


  • Preheat the oven to 325 degrees F.
  • In a mixing bowl, combine the flour, oats, baking powder, baking soda, cinnamon, and salt. Stir to combine.
  • In a separate bowl, combine the pumpkin, maple syrup, oil, egg, vanilla, and milk. Stir to combine.
  • Add the wet ingredients to the dry ingredients and mix until combined. Add apples to the mixture and stir.
  • Line a muffin tin with muffin papers or spray each individual muffin cup with cooking spray. Fill each muffin cup to the top.
  • Bake in the oven for 13-15 minutes. Set aside to cool.

Pumpkin Apple Muffins stacked 2

Nutrition Notes:

  • Canned unsweetened pumpkin puree is a great flavorful low-calorie fall fruit. One cup has only 80 calories. Try adding it to oatmeal or smoothies!
  • One cup of pumpkin has 6 times the recommended daily amount of Vitamin A. Your eyes will thank you for indulging in these pumpkin muffins!
  • One cup of white whole wheat flour has almost 1/3 of the recommended daily value of iron. Iron is extremely important for the development of growing children.
  • White whole wheat flour has both protein and fiber to keep you feeling fuller longer.

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