Pumpkin Muffins

Originally posted: October 21, 2014
Last updated: November 28, 2016

A recipe for healthy, delicious pumpkin muffins!

Pumpkin Muffins

Pumpkin Muffins


30 oz canned pumpkin
1.5 cups olive oil
1.5 cups fructose

1 cup whole wheat flour
1 cup almond flour
1 cup oat bran
1 cup quick oats
0.5 cup flax meal
5 tsp baking powder
3 tsp baking soda
1 tsp salt
6 tsp cinnamon
2 tsp nutmeg
2 tsp cloves

2 tsp vanilla
0.5 cup almond milk


  1. Mix the wet mixture in a large bowl: pumpkin, olive oil & fructose.
  2. Mix the dry mixture in a separate bowl: flour, oat bran, quick oats, flax meal, baking powder, baking soda, salt, cinnamon, nutmeg & cloves.
  3. Add 1/2 cup of the dry mixture at a time to the wet mixture. Mix completely between each addition!
  4. Add almond milk and vanilla and mix well.
  5. Fill 24 muffin cups with the pumpkin mixture.
  6. Bake at 350°F for approximately 24 minutes.

Chia seed option: In step 2, add 1/4 cup chia seeds to the dry mixture.
 Walnut option: In step 4, add 1 cup of finely chopped walnuts.


These muffins are not only tasty, but they are also engineered to minimize blood sugar spikes, making this a healthy choice for folks who experience reactive hypoglycemia. They are packed with high-fiber complex carbohydrates (whole wheat, oats, flax) that are digested slowly. Instead of sucrose (table sugar), fructose (fruit sugar) was used as a sweetening agent. (Granulated fructose should not be confused with high-fructose corn syrup! This is something different.) Fructose is a naturally-occurring simple sugar that has been demonstrated to have a reduced impact on blood glucose levels. It is also 73% sweeter than table sugar, so less is needed to achieve the same sweetening effect. I couldn't find fructose at my everyday supermarket (Meijer) but I was able to find it at Whole Foods.


This recipe was inspired by one found in The Reactive Hypoglycemia Cookbook by Stephanie Kenrose. After much experimentation, I chose to greatly increase the level of spices, remove the soy ingredients (opting to substitute in flax meal & almond milk instead), and substitute almond flour for 1/2 of the whole wheat flour (resulting in a moister consistency and a nuttier taste.)