Go Back

Pumpkin Spice Muffins Under 100 Calories – Light, Cozy, and Easy

Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 12 servings
Ingredients Method

Ingredients
  

  • 1 cup canned pumpkin puree (not pumpkin pie filling)
  • 2 large egg whites (or 1 whole egg, see notes in Variations)
  • 1/3 cup unsweetened applesauce
  • 1/3 cup granulated sweetener (such as allulose, erythritol, or sugar; adjust to taste)
  • 1 teaspoon vanilla extract
  • 3/4 cup white whole wheat flour (or all-purpose flour)
  • 1/2 cup oat flour (store-bought or finely ground rolled oats)
  • 1 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1/4 teaspoon salt
  • 1 1/2 teaspoons pumpkin pie spice
  • 1/2 teaspoon ground cinnamon (extra warmth)
  • 2 tablespoons unsweetened almond milk (or any milk)
  • Optional: 2 tablespoons mini chocolate chips or chopped pecans (will raise calories)
  • Nonstick spray or muffin liners

Method
 

  1. Preheat and prep: Set your oven to 350°F (175°C). Line a 12-cup muffin tin with liners or lightly spray with nonstick spray.
  2. Mix the wet ingredients: In a large bowl, whisk pumpkin puree, egg whites, applesauce, sweetener, vanilla, and almond milk until smooth.
  3. Combine the dry ingredients: In a separate bowl, stir together white whole wheat flour, oat flour, baking powder, baking soda, salt, pumpkin pie spice, and cinnamon.
  4. Bring it together: Add the dry ingredients to the wet ingredients. Stir gently until just combined. The batter will be thick—don’t overmix.
  5. Portion the batter: Divide evenly among the muffin cups. Fill each about 3/4 full. If using optional add-ins, sprinkle a few on top of each muffin.
  6. Bake: Place on the middle rack and bake for 15–18 minutes, or until a toothpick comes out clean or with a few moist crumbs.
  7. Cool: Let muffins sit in the pan for 5 minutes, then transfer to a wire rack to cool completely. This helps them set and stay tender.