You can get pumpkin-spice lattes, cereal, ice cream, cookies and more if you look through your grocery store.  Try these Maple Oat Pumpkin Muffins if you want a homemade pumpkin flavor.

Maple Oat Pumpkin Muffins

  • 18 standard cupcake liners
  • 1/2 cup oats
  • 1/2 cup milk, whole
  • 3/4 cup white flour
  • 3/4 cup whole wheat flour
  • 1 teaspoon baking soda
  • 1/4 teaspoon baking powder
  • 1 teaspoon cinnamon
  • 1/2 teaspoon nutmeg, ground
  • 1/2 teaspoon salt
  • 1 1/4 cup pumpkin, canned
  • 1/2 cup applesauce, unsweetened
  • 2 large egg
  • 8 tablespoon maple syrup


  • 1/4 cup pumpkin seeds
  • 1 tablespoon maple syrup


Preheat oven to 350 degrees F.

Place cupcake liners into muffin tins, or spray each cup with a bit of cooking spray. Combine oats and milk in a small bowl, set aside for 5-10 minutes. In a large bowl, combine flours, baking soda, baking powder, cinnamon, nutmeg and salt.

In a medium bowl, combine pumpkin, applesauce, eggs and maple syrup. Add pumpkin mixture and oat mixture to the large bowl with the dry ingredients; stir until fully combined.

Divide batter among muffin cups, filling each 2/3 full.

In a small bowl, combine pumpkin seeds and 1 tablespoon maple syrup. Put small spoonfuls or pinches of this mixture on top of each muffin.

Bake for 20 minutes or until a toothpick inserted into the center of a muffin comes out clean. Allow to cool before serving.

*Registered dietitians with Madonna Fit For Work can provide nutrition education for your workforce.  Click here to find out more about Fit For Work for your company!