Flushed cheeks, crisp air,  and a slight burn in my lungs have slowly welcomed their way into my workouts this week.

That can only mean one thing- fall is here!

Fall tends to stir up different emotions in everyone.

For some it means football season or apple picking. Others think bonfires and hayrides. My first two thoughts with fall? Less sweaty runs and pumpkin flavored everything.

What can I say, I’m a romantic.

I’ll be honest, I’ve been adding pumpkin to my oatmeal since September 1st, but I’m not one to admit my “basic girl” tendencies. Though, I will expose myself for the sake of this recipe.

When I set out to create my perfect version of a pumpkin muffin I had specific criteria.

It must contain:

  • Whole grains
  • Minimal sugar
  • Dense texture
  • Pumpkin, obviously

These muffins check all the boxes.

I’m 100% a breakfast person and I have no trouble whatsoever getting out of bed if I know I have a warm, hearty breakfast waiting for me (preferably one that I can smother in peanut butter).

Bowl of cereal? Nope.

Sugary pastry? Wake me up later.

I crave to start my day off with grains, fiber, and whole foods. It sets the tone for the day and gets my body revved up for any training planned.

I’ve been slicing these muffins open first thing all week and they are brilliant with a pat of peanut butter and a dollop (or 2 or 3) of Greek yogurt.

Now, I hope after baking these your first thought of fall will be pumpkin muffins.

 

Whole Grain Pumpkin Muffins

Yield: 12 muffins

Ingredients

1 ripe banana

2 eggs

¼ cup maple syrup

1 cup canned pumpkin

¼ cup melted butter

¼ cup milk

1.5 cups whole wheat flour

½ cup rolled oats

2 tsp. baking soda

1 tsp. pumpkin pie spice

1 tsp. cinnamon

¼ tsp. fine sea salt

 

Instructions

 

  1. Preheat oven to 350℉. Prepare muffin tin with muffin liners or non-stick spray.
  2. Combine all wet ingredients (banana, eggs, maple syrup, pumpkin, butter, milk) in a large bowl.
  3. In a separate, small bowl, whisk together remaining dry ingredients.
  4. Fold the dry ingredients in with the wet, and use a spatula to stir together until just combined.
  5. Portion the batter evenly between 12 muffin cups.
  6. Bake until a toothpick inserted in the center of a muffin comes out clean, about 23-25 minutes.

 

Nutrition Information (1 Muffin)

  • 146 calories
  • 21 g carbohydrates
  • 5 g fat
  • 4 g protein
  • 6 g sugar