Pumpkin Applesauce Muffins: Trim Healthy Mama E

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Pumpkin Applesauce 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!

4.3 from 4 reviews
Pumpkin Applesauce (THM E) Muffins
Prep time
Cook time
Total time
A perfect muffin for an energizing breakfast or snack
Angela Parker:
Serves: 12
  • 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
  • ½ teaspoon of baking powder
  • ½ teaspoon of baking soda
  • 1 teaspoon of cinnamon
  • ¼ teaspoon of salt
  • ½ teaspoon of pumpkin pie spice
  • ½ cup of egg whites
  • 1 cup of pumpkin canned or fresh (I used canned)
  • 1 cup of applesauce, unsweetened
  • ½ cup of xylitol (or your preferred sweetener)
  • 2 teaspoons of vanilla
  1. Preheat oven to 350 degrees.
  2. In a bowl, combine wet ingredients until all mixed.
  3. 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.
  4. After everything is combined, pour into greased muffin cups.
  5. Bake for about 15-20 minutes or until toothpick inserted into muffin comes out clean.
My recipe made 15 medium sized muffins.
Nutrition Information
Calories: 1260 Fat: 6g Saturated fat: 1g Unsaturated fat: 3g Trans fat: 0g Carbohydrates: 253g Sugar: 102g Sodium: 1507mg Fiber: 16g Protein: 47g Cholesterol: 3mg


IMG_3926IMG_3929In 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!


P.S. If you are looking for a high quality Protein Powder with almost no Sugar, Here’s the one I suggest!


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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Angela Parker
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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. 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. 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. 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!

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