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100-Calorie Magical Maple Pumpkin Blender Muffins

Rebecca Longshore

12 muffins (1 muffin per serving)

Gluten-free, completely clean, and less than 100 calories per muffin. After discovering the magic of our blender muffins made with bananas, we had to see if they could work just the same with pumpkin instead. They were even better than we imagined—light, fluffy, full of pumpkin-spice flavor, and incredibly satisfying. While store-bought or café muffins can range from anywhere to 300-600 calories, and add more than 20g of fat, 70g of carbs, and 50g of sugar to your day, these magical muffins pack in almost 5g of protein for less than 100 calories, 3g of fat, 6g of sugar, and 16g of carbs.  Be sure to customize your muffins by adding in your favorite toppings before they bake. Chopped pecans, diced cinnamon-apples, or chopped walnuts would all work great. After baking, top with a little cinnamon-Greek yogurt, or almond butter for a completely clean breakfast or snack. 


  • 2 cups gluten-free rolled oats
  • 1 cup pumpkin puree
  • 2 eggs
  • 1 cup 2% Greek yogurt
  • 1/4 cup maple syrup
  • 1 1/2 teaspoons baking powder
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon vanilla extract
  • 1/8 teaspoon kosher salt
  • 2 teaspoons pumpkin pie spice

Nutrition Information

  • calories 99
  • fat 2.2 g
  • satfat 0.7 g
  • monofat 0.7 g
  • polyfat 0.5 g
  • protein 4.5 g
  • carbohydrate 16 g
  • fiber 2 g
  • cholesterol 1 mg
  • iron 1 mg
  • sodium 133 mg
  • calcium 63 mg
  • sugars 5.8 g

How to Make It

  1. Preheat oven to 400°. Line a 12-cup muffin tin with muffin-cup liners, round pieces of parchment paper, or spray the tin with cooking spray.

  2. In a blender, process the oats until they have the consistency of flour, about 1 minute.

  3. Combine the remaining ingredients with the oat flour in the blender; blend until smooth and creamy, about 1-2 minutes.

  4. Divide batter evenly among prepared muffin cups. Sprinkle with toppings of your choice.

  5. Bake at 400° for 15 minutes or until a toothpick inserted in center comes out clean. Cool muffins in pan 5 minutes. Remove from pan; cool completely on a wire rack.