Pumpkin Applesauce Muffins: Trim Healthy Mama E

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These are a simple low sugar and low fat pumpkin applesauce muffins that are perfect if you are carb conscious. If you are following Trim Healthy Mama, this would be an “E” muffin recipe.

Angela of Grassfed Mama shares healthy tips for busy moms.
Angela of Grassfed Mama shares healthy tips for busy moms.

Low Sugar Pumpkin Applesauce Muffins

Get ready to fall in love with the cozy flavors of autumn while nourishing your body with wholesome ingredients. Today, we’re diving into the kitchen to whip up a batch of delicious and nutritious low-sugar pumpkin applesauce muffins.

As the leaves start to change and the air turns crisp, there’s nothing quite like the comforting aroma of pumpkin spice wafting through the kitchen. But who says indulging in seasonal treats has to derail your health goals? With this recipe, you can enjoy all the warm, spicy goodness of pumpkin muffins without the guilt.

We’ll be saying goodbye to refined sugars and hello to natural sweeteners and nutrient-rich ingredients that will leave your taste buds singing and your body thanking you. So grab your apron, preheat your oven, and get ready to embark on a baking adventure that’s as good for your taste buds as it is for your well-being.

Join me as we blend together wholesome ingredients to create moist, flavorful pumpkin muffins that are perfect for breakfast, snacks, or anytime you need a little taste of fall. Whether you’re savoring them with a cozy mug of tea on a chilly morning or sharing them with loved ones around the table, these low-sugar pumpkin muffins are sure to delight your senses and nourish your body. Let’s get baking!

Low Sugar Pumpkin Applesauce Muffins
Low Sugar Pumpkin Applesauce Muffins

The Powerful Health Benefits of Pumpkin

Pumpkin isn’t just a favorite flavor of the fall season; it’s also a nutritional powerhouse packed with health benefits. Here’s a closer look at why you should incorporate more pumpkin into your diet:

  1. Rich in Nutrients: Pumpkin is loaded with essential vitamins and minerals, including vitamin A, vitamin C, potassium, and fiber. Vitamin A supports eye health, vitamin C boosts the immune system, potassium regulates blood pressure, and fiber promotes digestive health.
  2. Supports Eye Health: The bright orange color of pumpkin is a clue to its high beta-carotene content, which the body converts into vitamin A. Vitamin A is essential for maintaining healthy vision, particularly in low-light conditions, and may help reduce the risk of age-related macular degeneration.
  3. Boosts Immune Function: Pumpkin is an excellent source of vitamin C, a powerful antioxidant that helps strengthen the immune system and fight off infections. Consuming foods rich in vitamin C, like pumpkin, may help reduce the duration and severity of colds and flu.
  4. Promotes Heart Health: Pumpkin contains nutrients like potassium, fiber, and antioxidants that support heart health. Potassium helps regulate blood pressure, fiber helps lower cholesterol levels, and antioxidants help reduce inflammation and protect against heart disease.
  5. Aids in Weight Loss: Pumpkin is low in calories and high in fiber, making it a filling and satisfying addition to a weight-loss diet. The fiber content helps promote feelings of fullness and reduces calorie intake, while the low calorie count makes it a guilt-free snack option.
  6. Supports Skin Health: The beta-carotene and vitamin C found in pumpkin may help promote healthy skin by reducing inflammation, protecting against sun damage, and promoting collagen production. Including pumpkin in your diet may contribute to a radiant complexion and a youthful appearance.
  7. Regulates Blood Sugar Levels: Despite its natural sweetness, pumpkin has a low glycemic index, meaning it doesn’t cause a rapid spike in blood sugar levels. The fiber content in pumpkin helps slow down the absorption of sugar into the bloodstream, making it a diabetic-friendly food choice.

Incorporating pumpkin into your diet is a delicious and nutritious way to support your overall health and well-being. Whether enjoyed in soups, smoothies, baked goods, or savory dishes, there’s no denying the fantastic health benefits that this versatile ingredient has to offer. So go ahead, indulge in the flavors of fall, and reap the rewards of pumpkin goodness!


Pumpkin Applesauce Trim Healthy Mama Muffins

This was my week to bring snacks for my women’s small group. I wanted to find something that was easy to eat without utensils and also had a yummy fall taste. I decided to try my hand at a low fat, low sugar pumpkin applesauce muffins.

For Trim Healthy Mamas – this will be an E or energizing snack. It is E because it is low fat but has carbs for energy or fuel.

These Pumpkin applesauce muffins were a hit! There were none left to bring home after small group. These may just be the perfect muffin for your next breakfast or coffee break!

Low Sugar Pumpkin Applesauce Muffin Recipe

Pumpkin Applesauce (THM E) Muffins

Angela Parker
A perfect muffin for an energizing breakfast or snack
4.41 from 5 votes
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings 12
Calories 1260 kcal


  • 1.25 cups of flour I used my gluten free flour that is made up of mostly bean flours, you could use whatever E flour you want like Oat flour
  • 1 scoop of protein powder
  • 1/2 teaspoon of baking powder
  • 1/2 teaspoon of baking soda
  • 1 teaspoon of cinnamon
  • 1/4 teaspoon of salt
  • 1/2 teaspoon of pumpkin pie spice
  • 1/2 cup of egg whites
  • 1 cup of pumpkin canned or fresh I used canned
  • 1 cup of applesauce unsweetened
  • 1/2 cup of xylitol or your preferred sweetener
  • 2 teaspoons of vanilla


  • Preheat oven to 350 degrees.
  • In a bowl, combine wet ingredients until all mixed.
  • Add flours, baking powders, spices and sweeteners. I used my immersion blender to whisk everything together, you could also use a mixer or hand whisk.
  • After everything is combined, pour into greased muffin cups.
  • Bake for about 15-20 minutes or until toothpick inserted into muffin comes out clean.


My recipe made 15 medium sized muffins.


In a 12 muffin recipe, totals come up to per muffin:

67 calories, 3.6 grams of protein, 11.4 grams of carbs, .6 grams of fat, and 2.4 grams of sugar. So making into 15 muffins, the numbers are even lower.


Way to go Trim Healthy Mamas out there!!!! Remember this is an E snack or part of an E meal. You can add some greek nonfat yogurt to it to make it a great breakfast or smear some low fat cream cheese on top – yummy!

More Healthy Baked Goodies

No Sugar Added Double Chocolate Banana Bread Recipe

Keto Cheesy Bread

Low Carb Chocolate Chip Pumpkin Bread

Low Carb Chocolate Chip Coconut Flour Bread

Gluten Free Banana Bread

Gluten Free Bread for One

Low Carb Cheese Stuffed Muffins

1 Minute Keto Chocolate Muffin in a Mug

This recipe has been added to the Trim Healthy Tuesday link up at Gwen’s nest. Go check out Gwen’s new Sugar Free Frozen Egg Nog Recipe! Also linked up at Make your own Monday’s at Nourishing Treasures.  and Adventures in Mindful Living


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  1. Hey…I’m definitely going to try this recipe…thanks!! One thought…you might want to reorganize the paragraph that tells how long to bake the muffins. I think the info about pouring into a greased muffin pan, etc should be before the bake time. Just a suggestion.

    • Hummm. I will need to test them specifically with oat flour next. How wet was the batter before you baked them? Do you think it needs more oat flour? How long did you bake them?

      • I’ve never tried it with Almond Flour (which also isn’t an E Flour). I’ve used Bob Red Mill Gluten Free flour and it came out great! I wouldn’t use Coconut or Almond flour in this particular recipe though. I hope the next batch turns out better for you Kendra!

  2. I noticed that when I combine oat flour with an extra liquid, like added pumpkin, it gets overly liquidy and doesn’t bake right, maybe try using less egg whites, the pumpkin adds a lot of moisture, so either less egg whites or more oat flour I think, try that!

  3. I just found your website. Thank you for sharing such yummy looking recipes! May I ask, what protein powder do you use in your pumpkin muffin recipe? Thank you again.

    • I have used Jay Robb’s vanilla brand. I now am using Swanson’s protein powder. I’m not using it much, but I’ll sometimes add it in a smoothie or in these muffins for extra protein. Thanks for stopping by!

  4. […] pureed the eggplant to use in a lovely Baba Ganoush recipe but had been looking at these Trim Healthy Mama Pumpkin Muffins and I though it would be fun to play around with some […]

  5. Two questions…Is the nutritional information for one muffin?! I hope not… Secondly, when it says a 1/2c of sweetner, could we use the THM Stevia to taste or is the volume of the sweetner important to the consistency of the muffin?

    • Hi! Sorry it took so long to get back with you, I’ve been on vacation for 2 weeks. I think the nutritional info is for the whole recipe – the app I use calculates it automatically. You can certainly use your THM sweetener to taste! I love that stuff. Very great product : ) Thanks for coming by – Angela

    • It would probably be best to find a different recipe because the “flour” is the protein powder, but I have seen several being posted using the new Trim Healthy Mama Blends.

  6. I made this with all of the ingredients suggested but substituted coconut flour…the batter is very dry, any suggestions?

    • I don’t think you can substitute coconut flour – it absorbs more liquid than any other flour I have baked with (it is also considered an S flour if you are following Trim Healthy Mama) Thanks for your question though!

  7. 4 stars
    Hello – I made these today but agree with above comments that it was very liquidy in the middle – still delicious though! Did you figure out what needed to change? More oat flour? Less egg whites? Or less pumpkin puree/ apple sauce? I cooked them for about 25 minutes – they seemed done at 15 minutes but got more liquidy the longer I cooked them – the batter seemed the right consistency before baking. I might add 1/2 cup oatmeal next time and see how they turn out.

  8. 5 stars
    I have made these muffins 4 times and absolutely love them. I freeze them and grab them for an on the go breakfast. Thanks for this great recipe. They come out perfect every time.

  9. […] And lastly, dear fall, we love making pumpkin goodies with our babes.  This recipe: Pumpkin puree, spice cake mix, pumpkin spice mix.  You can make bread, or cupcakes, or add chocolate chips and make cookies.  Or if you would like a healthy version, try these. […]

  10. 4 stars
    Hey Angela,

    How do you store the muffins? Do you put them in the fridge or on the counter? They seem really moist. Is that the case with this type of muffin?

    • I typically have them on the counter unless I make a large batch or something. THey tend to get eaten quickly so staying fresh isn’t a big concern! I would think the fridge or freezer would be fine if you had them in a ziplock bag to keep them from drying out!

  11. 5 stars
    Just wanted to give a shoutout to this recipe- i have baked SO many thm recipes (form their cookbooks and from various websites that posted “thm” recipes) and most of them were “OK”-not great, and not what i would make again (some ingredients are expensive!).
    THIS recipe, however, was PERFECT! I’m still in shock that i finally found a yummy, moist, flavorful pumpkin muffin!
    What i changed: I used THM Baking Blend, 1/2 t. salt, and THM Gentle Sweet as my sweetener. Baked for about 30 min in a 12 muffin stoneware pan. I just kept adding 2 min until they set.
    These are perfect for me! Thanks again, Angela, and special shoutout to Jen at TheWellPlannedKitchen.com for sharing this recipe on one of her free monthly menu plans!

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