Pumpkin Muffins for Breakfast & Portable Snacks
When I was a kid pumpkin pie was the one and only time pumpkin made an appearance. Its sole purpose was to grace the Thanksgiving table and herald that holiday. My, how times have changed, as these Pumpkin Muffins with Raisins so beautifully displayed.
While the PSL (pumpkin spiced latte) craze has died down a bit, people are certainly much more pumpkin hungry these days. Pumpkin pie is still expected every fall but the flavor and texture of canned pumpkin also make fantastic muffins, cakes, ice creams, coffee cakes, granola and more.
Try our Pumpkin Cornbread, too! And scones…and pies…
1 Ingredient: Unlimited Uses
There are few canned ingredients that are as pure, delicious and handy as canned pumpkin. It has one ingredient: pumpkin! (Well, it’s actually squash. Be sure to read our Canned pumpkin entry in the Explore an Ingredient section; you might be amazed and I guarantee you will learn something trivia worthy).
Not only is this one of my very favorite canned ingredients but it fits perfectly into our low FODMAP lifestyle if we stick to low FODMAP amounts. I love this canned product because it actually surpasses fresh when it comes to baking.
The canned version is ultra smooth, a rich, deep orange color, consistent in all of its qualities and is fairly dry, as puréed vegetables go and all of these factors make it versatile in baking. Plus, almost all recipes that you will come across that call for pumpkin are referring to canned (unless specifically stated otherwise, and that is a rarity).
Plump That Dried Fruit
I am always somewhat amused when I type the words “moist dried fruit”. It seems like an oxymoron, but the fact is that dried fruit, such as raisins, can be moist and plump or dried, hard and shriveled.
We want them like the former.
If you buy small amounts of dried fruit, make sure it is moist when you buy it, store airtight and use within a short period of time, you will be fine. But all of us have ended up with dried-up dried fruit from time to time; luckily there is a technique to revive them. Also, even with plump dried fruit, plumping them even further can be a nice change.
For this recipe, I suggest that you begin with moist dried raisins and then go one step further and plump them. The step isn’t necessary but it creates a nice texture and makes the pumpkin muffins a bit fancier.
Pumpkin Muffins with Raisins
Pumpkin pie is still expected every fall but the flavor and texture of canned pumpkin also make fantastic muffins, cakes, ice creams, coffee cakes and more.
Low FODMAP Serving Size Info: Makes 18 muffins; serving size 1 muffin
Ingredients:
- 3/4 cup (125 g) moist dark raisins
- Water
- 1/2 cup (120 ml) lactose-free milk, preferably whole but you can use 2%
- 1 1/2 teaspoons lemon juice
- 2 1/2 cups (363 g) low FODMAP gluten-free all-purpose flour, such as Bob’s Red Mill 1 to 1 Gluten-Free Baking Flour
- 1 1/2 teaspoons baking soda
- 1 1/2 teaspoons cinnamon
- 1 1/2 teaspoons ginger
- 1 teaspoon salt
- 1, 15- ounce can (425 g) solid-pack pure pumpkin, (not pumpkin pie filling)
- 1/2 cup (120 ml) neutral flavored oil, such as canola, safflower or vegetable
- 1/3 cup (71 g) firmly packed light brown sugar
- 1/3 cup (75 ml) maple syrup
- 1/3 cup (65 g) sugar
- 3 large eggs, at room temperature
- 1/2 teaspoon vanilla extract
Preparation:
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Position racks in upper and lower third of oven. Preheat oven to 350°F/180°C. Coat 18 muffin wells generously with nonstick spray.
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Place raisins in a microwave safe bowl, cover with water and microwave on high for 1 minute. Let sit for 5 minutes while you proceed. Alternatively, place raisins in a small saucepan, cover with water, bring to a boil over high high, cover, take off the heat and let sit.
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Make “buttermilk” by combing milk and lemon juice in a measuring cup and let sit until thickened, about 5 minutes.
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Whisk together flour, baking soda, cinnamon, ginger and salt to aerate and combine in a large bowl. Make a well in the center and set aside.
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In a separate medium sized bowl whisk together the pumpkin and oil until combined, then whisk in the brown sugar, maple syrup and sugar until combined and smooth. Whisk in the eggs one at a time until well incorporated, then whisk in the “buttermilk” and vanilla.
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Add the wet mixture to the dry and whisk just until combined. Drain raisins of any excess liquid; Discard liquid and fold raisins into batter.
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Divide batter evenly among prepared muffin tins. Bake for about 25 to 30 minutes or until toothpick inserted into center just comes out clean. Cool pan(s) on rack for 5 minutes, then turn muffins out onto rack to cool completely. You can also serve them warm. If you want to store them, cool completely and store at room temperature in an airtight container for up to 3 days, or refrigerated for up to 5 days. They may also be frozen for up to a month. Place in a zip top plastic bag, remove the air and freeze. They defrost very quickly. I sometimes pop a frozen one into my lunch bag and it defrosts in time for a mid-morning snack.
Notes:
Tips
- Make sure all of your spices are fresh for best flavor. We suggest replacing them every 6 months and storing in a dark, dry area of your kitchen in airtight containers.
Nutrition
All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.
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This recipe looks delicious! I’m wondering if you could recommend a dairy substitute, or if it’s best to choose a different recipe all together?
Hi there! I absolutely would try this with an alt-dairy. I am partial to unsweetened almond milk, so that would be my choice. Let us know if you make them and how they worked out! It would be great information for fellow FODMAPers. This recipe is very moist and I think it would work fine.
These muffins are so good! I did make two substitutions that I don’t believe made any significant difference to the final result. I always use 99% lactose-free kefir when a recipe calls for “buttermilk”. I had roasted Japanese pumpkin puree in the freezer, dried out to match the consistency of canned pumpkin, so I used that. And I have been using your FODMAP Everyday All-purpose DIY GF Flour blend for all of your recipes and have been getting great results! I had lots of pumpkin puree in the freezer so I also made the Pumpkin Spice Mocha Latte Blondies (fantastic!) and the Spicy Smoky Pumpkin Soup (delicious!).
Denise! How exciting to hear about others who are really cooking and baking while following the diet! This is what were are all about. We want to show everyone what they CAN eat, that they can eat well and that they can still enjoy cooking and baking! LOVE this! Thank you for letting us know. ♥️
Denise! This is so exciting to hear! Thank you for letting us know. Music to my ears – we work hard in the Test Kitchen for folks like you!
Can spray canned butter spray or canola spray be used in FODMAP cooking?
dee, nonstick sprays that are just oil (whether it is canola, vegetable or butter flavored), lecithin (even soy based), anti-foaming agents and accelerants are fine. Do not use the “baking” type sprays that include wheat flour, unless you have already assessed your tolerance to small amounts of wheat (which contains fructans and gluten).