Healthy Pumpkin Applesauce Muffins

These pumpkin applesauce muffins with real chunks of apples and walnuts are so light and fluffy, your family will have no idea they’re actually good for you!

A hand grabbing a pumpkin applesauce muffin from a stack with a white background

As you’ve probably noticed, I add walnuts and other nuts to almost everything. I can’t help it – I like to feed my family nutrient-dense food. Which is why I couldn’t resist adding walnuts to these whole wheat pumpkin applesauce muffins made with chopped apples.

Ingredients for making pumpkin applesauce muffins

Apples are a big deal here in Michigan. In fact, my house is within just a few miles of countless apple farms. Sweet, tart, sour, crisp, juicy – you name it, we eat it. These little gems started popping up at my farmer’s market in early August and each week brings more varieties as the season progresses.

Liz standing behind a counter with a bowl of dry ingredients for pumpkin muffins and a whisk resting inside

A healthy form of protein and omega-3 fats, not only do nuts add flavor to sweet and savory dishes but they help keep you satiated. On any given day, you’ll find me adding nuts to stuffed peppers, grain salads, homemade granola, stuffed chicken breasts, chocolate chip cookies and more.

Liz's hand whisking wet ingredients inside a large glass measuring cup

We all know an apple a day keeps the doctor away, but do you know why?

  • Rich in Antioxidants: Apples contain a high level of polyphenols that function as antioxidants. Specifically, they help decrease the oxidation of cell membrane fats.
  • Promote Cardiovascular Health:  Oxidation of fat in the membrane cells is the primary reason for clogged arteries. More polyphenols = less oxidation = less clogged arteries.
  • Blood Sugar Regulation: Polyphenols in apples help slow down digestion, reduce glucose absorption and regular blood sugar levels.
  • Reduce the risk of colon, lung and breast cancer due to the anti-inflammatory benefits.
Liz's hands cupped full of chunks of apples being poured into the batter for pumpkin applesauce muffins in a glass bowl

These pumpkin applesauce muffins turned out moist, fluffy and perfectly spiced with warm cinnamon, nutmeg, and cloves. The walnuts give them a buttery flavor and the apples give them just the right amount of sweetness.

Liz's hand holding a scoop full of pumpkin muffin batter being poured into a muffin tin

Frequently Asked Questions:

Where do you buy whole wheat pastry flour?

Most major supermarkets sell it. If you can’t find whole wheat pastry flour, try white whole wheat flour or use half all-purpose and half whole wheat flour. You can use 100% whole wheat flour but the end result won’t be as light and fluffy.

How long do these muffins keep?

Muffins can be kept in an airtight container for up to 3 days or frozen for up to 3 months if individually wrapped in plastic wrap.

Do you add the pumpkin raw or do you cook or bake it in the oven until soft?

I used canned pumpkin which is cooked and pureed.

We don’t live in the States and do not have apple sauce. Can I substitute with normal sugar or honey?

Regular sugar would be fine!

Liz standing in a kitchen using a knife to spread butter on a pumpkin applesauce muffin

These warm, spiced muffins packed full of pumpkin and apple flavor are delicious on their own, but I love them with a swipe of butter while they’re still fresh from the oven.

Baked pumpkin applesauce muffins on a wire rack with a white background

These tender and moist muffins are the perfect healthy breakfast to grab on your way out the door. They’re sweet and kid-approved, too, so you can feel good about your kids asking for seconds!

Overhead shot of a stack of baked pumpkin applesauce muffins on a white plate

No forks required.

Healthy Pumpkin Apple Sauce Muffins 0015 WEB

Healthy Pumpkin Applesauce Muffins

4.60 stars average
These pumpkin-packed muffins with apples and walnuts are so light and fluffy your family will have no idea they’re actually good for you!
PREP: 20 minutes
COOK: 25 minutes
TOTAL: 45 minutes
Servings: 12



  • Pre-heat oven to 375 degrees and line a muffin pan with baking cups.
  • In a medium bowl, whisk together dry ingredients: flour through baking soda. *Use only 1/2 cup of the brown sugar.*
  • In a large bowl, whisk together wet ingredients: eggs through melted coconut oil.
  • Slowly add the dry ingredients to the wet and stir until fully incorporated.
  • Scraping down the sides of the bowl with a rubber spatula then stir in chopped apples and all but two tablespoons of chopped walnuts.
  • Using a large cookie scoop, divide the batter evenly between the 12 muffin cups.
  • In a small bowl, combine remaining 2 tablespoons walnuts and 2 tablespoons of brown sugar and carefully sprinkle the top of each muffin with the mixture before placing pan in the oven.
  • Bake for 25 minutes or until a toothpick comes out clean. Let cool 2 minutes in the pan then remove and continue cooling on a baking rack.


Calories: 152kcalCarbohydrates: 16.5gProtein: 5.3gFat: 8.1gSaturated Fat: 3.2gPolyunsaturated Fat: 4.9gCholesterol: 37mgSodium: 202mgFiber: 3.8gSugar: 3.1g

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35 thoughts on “Healthy Pumpkin Applesauce Muffins”

  1. Do you add the pumpkin raw or do you cook or bake it in the oven until soft? Would like to try the recipe but got this doubt. Another question, as not living in the States we do not have apple sauce in Colombia, I substitute with normal sugar or honey?

    1. I made these muffins for my husband last week, he is diabetic and most muffins have too many carbs. He absolutely loved these and can fit them in his diet with inly 16.5 carbs each!I am sure he will be asking for more when they are gone!!! Thank you for this recipe, I am sure it will be a staple in our house from now on!

  2. I toasted up a big batch of nuts last week and have been eating my way through them as snacks all week long! I love the idea of stuffing them into muffins also. Especially pumpkin perfect muffins!

  3. Thanks for this wonderful recipe. I am joining the chorus as I add walnuts to everything. It just doesn’t taste right to me without that crunch. My husband is a diabetic. I pack him a lunch everyday of mini meals. A healthy muffin is always included. Can’t wait to make these for him. He’s going to love them…me too!

  4. I had such a lovely day in the orchards cracking nutty jokes with you! Your son just melts my heart – “mix muffins”! Was his first word was something food related too? These muffins do sound worthy of missing naps for! I can’t wait to see what other nutty recipes you come up with:)

  5. Yummy! These look fabulous! Love the combination of flavors! Did you pick those walnuts yourself? I have never seen a walnut in its shell before! Congrats on Diamond, that is very exciting! These would be a great runner snack!

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