Pumpkin Muffins {Low Calorie, Low Fat}

Healthy, pumpkin muffins with a cinnamon sugar topping is a delicious way to eat breakfast.

Healthy too! Pumpkin Muffins - like a donut www.fooddonelight.com

These are the mornings to treasure.  It is cool enough to sit outside with a cup of coffee and enjoy the birds chirping or the hummingbirds humming at their feeder.  It is the kind of morning you want a little something to dunk in your coffee.  Something that reminds you of autumn past.  Something with the smell and aroma of cinnamon and pumpkin wafting through the air.  It is time for Pumpkin Muffins!

I first came upon these jewels in one of Martha Stewart’s magazines, Everyday Food.  It was love at first bite.  While the calories were not horrific, it still would not fit into my current calorie intake.  I thought they were gone from my life forever, until I decided to try to lighten them up.  Miracle upon miracles, I got them down to 172 calories without sacrificing the flavor or texture.

Healthy too! Pumpkin Donut Muffins www.fooddonelight.com

This time of year is really tough on a diet. Fall and winter bring about so many glorious family events but also make me yearn for warm and hearty food. In past years my diet has been sabotaged by all the goodies and treats we only eat this time of year. This year, I am taking charge early! I am taking our old family favorites and revamping them, lightening them up. I’m taking out some of the sugar and fat and bumping up the nutrition. This year – I will win! Take that sugar and fat!

I’ve been having good luck substituting Greek yogurt for butter. In this recipe I also added some unsweetened applesauce for good measure. The muffins are a little smaller and have less sugar. The original muffins were coated all over in butter then rolled in a cinnamon sugar mixture. I kept the lovely crunchy topping but relegated it to the top. These muffins have all the great flavor and texture of the full fat originals but with only 172 calories. Yipee!

Healthy too! Pumpkin Donut Muffins www.fooddonelight.com
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Follow me on Pinterest Christie@Food Done Light

Healthy too! Pumpkin Donut Muffins www.fooddonelight.com

Pumpkin Muffins

Prep Time 25 minutes
Cook Time 30 minutes
Total Time 55 minutes
Servings 15 muffins
Calories 172 kcal
Author Christie Daruwalla


  • 3 tbsp unsalted butter softened
  • 3 tbsp non fat yogurt room temp ( I used Fage)
  • ¼ cup unsweetened applesauce room temp
  • 2 cups all purpose flour 240 grams
  • 1 cup whole wheat pastry flour 120 grams, I used Bob's Red Mill
  • 2 ½ tsp baking powder
  • ¼ tsp baking soda
  • 1 tsp kosher salt
  • ½ tsp nutmeg
  • ¼ tsp allspice
  • ½ tsp cinnamon
  • 1/3 cup buttermilk taken out for 15 min
  • 1 ¼ cups pure pumpkin puree from 15 ounce can
  • 1 tsp vanilla extract
  • 2/3 cup light brown sugar not packed
  • ½ cup eggbeaters taken out for 15 mins
  • Cooking spray

For sugar coating:

  • 2 tbsp light butter melted (I used Brummel & Brown)
  • ¼ cup granulated sugar
  • 2 tsp ground cinnamon


  1. Preheat oven to 350°.
  2. Spray two standard 12-cup standard muffin tins with cooking spray.
  3. In a medium bowl, whisk together white and wheat flour, baking powder, baking soda, salt, nutmeg, allspice and cinnamon.
  4. In a small bowl, whisk together the buttermilk, pumpkin puree and vanilla.
  5. In a large bowl using an electric mixer or stand mixer, beat butter, yogurt, applesauce and brown sugar.
  6. Mix in half the eggbeaters then scrape down the bowl. Mix in the rest of the eggbeaters.
  7. Turn mixer to low and add a third of the flour mixture, then half the pumpkin mixture, repeat ending with flour. Beat until just combined.
  8. Spoon 1/4 cup batter into each muffin cup.
  9. Bake for about 30 minutes or until a toothpick inserted into the middle comes out clean.
  10. Place pans onto wire racks to cool for 10 minutes.
  11. Meanwhile, whisk together the sugar and cinnamon for the coating.
  12. Take muffins out of the pans and brush the top of the muffins with butter then roll just the tops in the sugar/cinnamon mixture.
  13. Place muffins back on the wire rack to cool completely.

Recipe Notes

I calculated 7  Weight Watcher Smartpoints.

Nutrition Facts
Pumpkin Muffins
Amount Per Serving
Calories 172 Calories from Fat 27
% Daily Value*
Total Fat 3g 5%
Saturated Fat 2g 10%
Total Carbohydrates 33g 11%
Dietary Fiber 3g 12%
Sugars 14g
Protein 4g 8%
* Percent Daily Values are based on a 2000 calorie diet.

Happy Healthy Eating,


But wait, there’s more. Check out these deliciously, healthy muffin recipes:

Pumpkin Oatmeal French Toast www.fooddonelight.com #pumpkinrecipe #pumpkinmuffin #pumpkinfrenchtoast #pumpkinoatmeal #healthybreakfast #thanksgivingbreakfastPumpkin Oatmeal French Toast Muffins

Chocolate Zucchini Muffins Food Done Light #muffins #chocolaterecipe #zucchinibreadChocolate Zucchini Muffins

Banana Blueberry Muffins Food Done Light #healthymuffin #blueberrymuffin #sugarfreemuffinBanana Blueberry Muffins


  1. I love the mix of the Greek yogurt and applesauce--I can't wait to try these babies!
  2. Mmmmm Pumpkin! Love it! Thanks for sharing at Church Supper. Love seeing new faces. Have a blessed week & come back soon!
  3. Can't wait to try these !!
  4. Oh how I LOVE pumpkin muffins...and healthy substitutes too. YUUUMMM! Congrats on winning the war on sugar/fat! =) Thanks so much for linking up at Weekend Potluck. Please come again soon.
  5. This looks absolute delish! Would love if you'd join our Countdown to Fall link party! Hope to see you there! Have a great week! :) http://dixie-n-dottie.blogspot.com/2012_09_17_archive.html
  6. these look so yummy!!!
  7. I love pumpkin everything and these muffins look terrific! Very creative in the way you decreased the calories (including making them a little smaller!). Like your photos, too!
  8. It is great that the pumpkin season is upon us and we can make great recipes like yours.
  9. I love pumpkin and I love how you lightened these up! They look so good, and that topping looks yummy. Thanks for linking up!
  10. I am have been counting calories for the first time in my life since July. So I am very excited about this muffin! Thanks for sharing!
  11. What a great recipe! I have a similar food perspective, and have been looking for fall recipes like this. Also, I have a fall giveaway on my blog now if you're interested: http://foodforthefresh.blogspot.com/2012/09/fall-giveaway.htm
  12. Pumpkin, low calories, high flavor... sign me up. Thanks for sharing a terrific recipe on foodie friday.
  13. What a beautiful presentation for your delicious Pumpkin Muffins. Hope you are having a great weekend and thank you so much for sharing with Full Plate Thursday. Come Back Soon! Miz Helen
  14. I love that this doesn't use a boxed cake mix :) Pinned it to try! Just wanted to thank you for linking up last week and let you know the party is live now! I can't wait to see what you share this week at All my Bloggy Friends!
  15. These muffins are so cute! I love that they're lighter, too. I bet the house smelled great while they were baking!
  16. Just pinned!!!
  17. Hi Christie, that looks delish!I know I am way behind, but I want say thank you for visiting!
  18. I like the idea of the yogurt and applesauce in place of some of the butter. I have also used the Splenda for Baking with some good results. No artificial flavor. Our pumpkin bread recipe called for a cup of oil so we subbed prune puree or applesauce with good results. Love sweet breads and muffins but have to watch carbs because of diabetes. Love Morning Glory muffins from Cooking Light, but they are hard to deal with carb-wise because of all the fruit even with the substitute sugars. Keep up the good work and thank you for making some of these treats more enjoyable.
    • Christie Daruwalla says
      Thanks so much Ruth. I haven't tried prune puree, I think that would work well with brownies. I just adore Cooking Light. They are my favorite magazine. I hope you enjoy these.
  19. Wonderful recipe... thank you. I'm going to try it today. Can you share where you got your cast iron cake stand? Love it!


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