Hello Bella Diva
Tis the season of pumpkin spice everything! I cannot believe Fall 2020 is almost here. I say that every year living in Naples, Florida, because we really do not even get cooler weather until late October early November. Especially this year, since the last 6 months seemed to have blended together.
Anywho, I haven’t been too inspired lately to create any new Divalicious recipes, because I have not been able to host any Divalicious cooking classes. Then, the other day, a memory popped up on FB showing my pumpkin protein muffins I created 3 years ago. That memory inspired me to get my creative baking juices flowing and make a new pumpkin recipe. In fact, there are 2 NEW recipes below. One that has your regular carb count (because we do need carbs) and the other is a low carb, in case your sweet tooth is calling your name in the evening or you do carb cycling.
I created both pumpkin recipes to accommodate anyone who is vegan and gluten free. I love that I have clients who are vegan and or gluten free, because it really makes me learn how to still make a recipe taste diva-lish while subbing in different ingredients.
Before we dive into the recipes below, I wanted to give you a little info on all the different flours on the market these days. I had a few clients ask, so I thought…let’s chat about it!
A Note on Flour
There are many flour options on the market these days to try to accommodate everyones “diet” needs. Gosh, I can remember growing up and helping my mom bake, there seemed to be only one main flour. Good ole all purpose flour. Anyone else agree? Here
- All-purpose Flour: It creates nice, light muffins but it is not as healthy as others because, well, it’s white flour.
- Whole Wheat Pastry Flour: It is a wonderful alternative to consider for muffins. It has more fiber than all-purpose flour, but is not as heavy as whole wheat flour.
- Gluten-Free Flour: There are several on the market and the work wonderfully for recipes like muffins. Even though I am not gluten free, I have used gluten free flour and my muffins have turned out pretty much the same as all purpose. I will be using it in the new pumpkin protein muffins below.
- Oat Flour: I actually use oat flour a lot. It is gluten free and still gives your muffins the fluff they need. I also love using oat flour when I make air-fryer chicken.
- Almond or Coconut Flour: This flour can get heavy so you need to only use it if a recipe calls for this particular consistency. It is also has a high fat count which make the calories a lot higher, so be mindful when using almond or coconut flour. Because it is made from good fats verses carbs, it is a great option for anyone who needs a lower carb regimen.
Like I mentioned above, I saw an old pumpkin muffin recipe from a few years ago and it inspired me to create a new one! In fact, I did 2. One that has carbs in the recipe and one that is lower in carbs using almond flour. The first one will be with a regular carb count and GREAT for breakfast or a pre or post workout snack. The second one is perfect for anyone needing a lower carb option or a small sweet snack at night.
- You can use regular size muffin tins or make them into mini muffin tins.
- You can choose to not use protein powder and increase your flour to keep consistency.
- Use muffins wrappers instead of spraying each tin. The clean up is so much easier or use silicon muffin holders.
- Store your muffins in an air tight container in the fridge to last 6 to 7 days.
- They freeze great in zip lock bags.
Divalicious Recipe 1
Vegan Protein Pumpkin Muffins
- 1 ½ cups of oat flour or gluten free flour
- 2 scoops vanilla protein powder
- 1/3 cup sugar (organic pure cane or coconut)
- 2 teaspoons cinnamon or Trader Joe’s pumpkin pie spice
- 1 teaspoon baking soda
- 1 teaspoon baking powder
- pinch of salt
- 1 can (15oz) 100% pumpkin puree
- 1/2 cup unsweetened applesauce
- 1/3 cup unsweetened plant milk
- 1 – 2 teaspoons vanilla
- 1/3 cup vegan mini chocolate chips
Preheat oven to 350 degrees F. Line 12 regular cup muffin tin with liners or 24 mini cups
Mix: In a medium mixing bowl, mix together the flour, sugar, baking soda, baking powder, cinnamon and salt. Add the pumpkin puree, applesauce, vanilla and non-dairy milk, mix well (shown above). Don’t overmix.
Fill muffin tin: Add batter by the large spoonful to lined 12 cup muffin tin, filling to the rim (shown above). Sprinkle with the optional chopped pepitas.
Bake: Place on the center rake in the oven and bake for 20 – 25 minutes. To test for doneness, stick a toothpick in the center and it should come out clean. Let muffins cool a few minutes, move to wire rack.
Divalicious Recipe 2
Here is another version lower in carbs and higher in fat, however this one is not vegan.
- 3/4 C Almond Flour
- 2 scoops PEScience Protein Powder, vanilla
- 1-2 tsp Pumpkin Pie Spice (more to taste)
- 1/2 tsp Baking Powder
- 3 large Eggs
- 1 C Canned Pumpkin
- 1-2 tsp Vanilla Extract
- Preheat your oven to 350 F and place your muffin wrappers in each tin. (12 regular or 24 mini)
- Mix the dry ingredients together in a large bowl.
- Gradually stir in the eggs, canned pumpkin, and vanilla extract. Stir until you have an evenly mixed batter.
- Bake for 23-26 minutes or until the muffins are cooked through and the tops are golden brown.
- Transfer the muffins to a wire rack to cool and enjoy!
Bonus Divalicious Recipe
Skinny Pumpkin Pie Dip
Oh my, this light, low sugar creamy dip will have you licking your bowl. Dip sliced apples, graham crackers or ginger snaps.
- 15 oz can of canned pumpkin
- 8 oz of coconut whipping cream (cool whip)
- ⅓ cup of powdered sugar plus 10 drops vanilla steiva (whole foods)
- 8 oz cream cheese, softened (kitehill) vegan
- 2 teaspoon Pumpkin Pie Spice, 2 tsp cinnamon
- Cream together cream cheese and powdered sugar (or sweetener substitute) in a large bowl.
- Add canned pumpkin and pumpkin pie spice and mix well.
- Fold in whipped topping or whipped cream. Place in a new bowl. Cover and chill for one hour.
Hopefully these divalicious pumpkin ideas inspired your to add some pumpkin, which is a great source of fiber, into your weekly snack or breakfast on the go.
For more ideas check out my latest cookbook:
Grab the FitFall special going on now to jumpstart your new fall season!
Until next time,
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