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!
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.
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.
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.
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.
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.
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!
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.
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!
No forks required.
Healthy Pumpkin Applesauce Muffins
- 1 ½ cups whole wheat pastry flour
- ½ cup ground flax seed
- ½ cup brown sugar + 2 tablespoons
- 2 teaspoons cinnamon
- 1 ½ teaspoons baking powder
- 1 teaspoon ground nutmeg
- 1 teaspoon ground ginger
- ½ teaspoon ground cloves
- ½ teaspoon salt
- ¼ teaspoon baking soda
- 2 eggs
- 1 cup pure pumpkin
- ½ cup plain low fat yogurt
- ½ cup applesauce (unsweetened)
- 2 tablespoons coconut oil (melted)
- 1 cup chopped apple
- ½ cup Chopped Walnuts (divided)
- 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.
Want more healthy recipes? Head over to Pinterest!
35 thoughts on “Healthy Pumpkin Applesauce Muffins”
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?
I used canned pumpkin which is cooked and pureed. Do you have access to that? Regular sugar would be fine!
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!
I’m so glad you enjoyed them!!! Woohoo!! Have you tried my almond flour muffins?? https://thelemonbowl.com/almond-flour-berry-muffins/
That trip looked like so much fun and these muffins are calling my name! I add nuts to everything too, except my chocolate chip cookies, that’s one place they don’t belong ;)
So funny – I just had that debate with family this weekend!! I love walnuts in everything, even chocolate chip cookies, but a few of my relatives agree with you – haha.
That trip looked like so much fun, and these muffins look fab!
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!
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!
I totally agree Carmen!
The flavors in these muffins are wonderful!!!
I love Diamond Nuts – the best! And these pumpkin muffins look awesome with their walnuts studded all over it.
Thank you so much Naomi!
Asher is such a cutie pie. Trip looked so interesting and fun! And the muffins of course look fab.
Aww thank you. RIP afternoon nap. Thank goodness for muffins. ;)
YUM!!! Love using whole wheat and have been using more spelt lately.
I’ve been wanting to use spelt flour more!
OMG these look totally amazing Liz! Also, fascinating pictures of the walnut trip, looks like you ladies had so much fun!
Aww thank you so much! I loved how they turned out.
Great post, what a cool trip! The muffins look yummy!
Those walnuts look incredible, and the muffins! I love a good pumpkin muffin.
Same here Shaina! Pumpkins just really lend themselves to baked goods.
What a cool experience! I used to hate eating baked goods from my grandma, because she always added nuts to everything, but as I got older, I liked nuts in my baked goods more and more!
That’s so funny!!! I love adding nuts to my stuff..always have.
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:)
It was so fun getting to know you!! I think his first word is Dada but I’m trying to block that from memory. ;) xoxo
Ahhhh I love me a healthy muffin! Especially when it’s stuffed to the brim with all those goodies!
These look so good Liz! Love the pumpkin apple combo. The best flavors of the season in one muffin :) Your son is SO CUTE!!
I love Diamond nuts and I put walnuts in everything including my vegetable dishes. The muffins sound like my kind of breakfast! Looks like you had a great trip to California!
These muffins look soo good, and I love that they are healthy! I’m new to The Lemon Bowl, and I’m loving your blog! :)
Welcome Karen!! So glad you’re here!! :)
YUM these sound incredible!!! Making them!!! :)
I hope you love them Haley!
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!
I didn’t pick these particular ones but I love that I know where they come from! Thanks so much!! :) IDEAL runner food!