Nutritious pumpkin seed muffin recipe

• Use ground pumpkin seeds to boost muffin nutrition and texture
• Seeds provide magnesium, zinc, protein and healthy fats
• Bake 12 muffins at 190°C for 20 to 25 minutes

When autumn arrives, pumpkin carving often leaves us with a pile of seeds. While roasting them is a classic snack, there is a better way to use them. Incorporating pumpkin seeds directly into a muffin batter creates a uniquely textured, nutritious bake.

A Nutritional Powerhouse in Every Bite

Pumpkin seeds are more than just a crunchy topping; they are packed with nutritional benefits. Often referred to as pepitas, these seeds are a fantastic source of valuable nutrients like magnesium, zinc, and antioxidants. They also contain high-quality plant-based protein and healthy unsaturated fats, including omega-3 and omega-6 fatty acids. Studies have shown that the nutrients in pumpkin seeds can support heart health by helping to lower cholesterol and blood pressure, and their high fiber content can aid in blood sugar regulation. By grinding them and adding them to the batter, you infuse every bite of your muffin with this wholesome goodness, providing a nutty flavor and a tender crumb.

Gather Your Ingredients

This recipe yields about 12 standard-sized muffins. For the best results, have your eggs and milk at room temperature.For the Muffins:- 1 ½ cups all-purpose flour- ½ cup raw, shelled pumpkin seeds (pepitas), plus 2 tablespoons for topping- 2 teaspoons baking powder- ½ teaspoon baking soda- 1 ½ teaspoons ground cinnamon- ½ teaspoon ground ginger- ¼ teaspoon ground nutmeg- ½ teaspoon salt- 2 large eggs- ¾ cup packed brown sugar- ½ cup vegetable oil or melted coconut oil- ½ cup milk (dairy or plant-based works)- 1 cup pumpkin puree- 1 teaspoon vanilla extractFor the Topping:- 2 tablespoons chopped raw pumpkin seeds- 1 tablespoon coarse sugar (like turbinado)

Step-by-Step Baking Guide

1. Preheat your oven to 190°C (375°F) and line a 12-cup muffin tin with paper liners.2. Prepare the pumpkin seed flour. In a food processor or coffee grinder, pulse the ½ cup of pumpkin seeds until they form a fine, flour-like meal. Be careful not to over-process, or you will end up with pumpkin seed butter.3. In a large bowl, whisk together the dry ingredients: all-purpose flour, the ground pumpkin seed meal you just made, baking powder, baking soda, cinnamon, ginger, nutmeg, and salt.4. In a separate medium bowl, whisk the eggs and brown sugar together until smooth. Add the oil, milk, pumpkin puree, and vanilla extract, mixing until everything is well combined.5. Pour the wet ingredients into the bowl with the dry ingredients. Gently fold them together with a spatula until just combined. It is important not to overmix the batter; a few small lumps are perfectly fine.6. Divide the batter evenly among the prepared muffin cups, filling each about three-quarters full.7. In a small bowl, mix the 2 tablespoons of chopped pumpkin seeds with the coarse sugar for the topping. Sprinkle this mixture generously over the top of each muffin before baking.8. Bake for 20 to 25 minutes, or until a wooden skewer inserted into the center of a muffin comes out clean.

Tips for Perfect Pumpkin Seed Muffins

For the best flavor, lightly toast the pumpkin seeds before grinding them. You can do this by spreading them on a baking sheet and baking at 175°C (350°F) for about 10-15 minutes until they are golden and aromatic. Let them cool completely before grinding. If you don't have individual spices, you can substitute the cinnamon, ginger, and nutmeg with 2 ½ teaspoons of a pre-made pumpkin pie spice blend. These muffins can be stored in an airtight container at room temperature for up to three days. For longer storage, they freeze beautifully. Simply wrap them individually and place them in a freezer-safe bag for up to three months. This recipe is also versatile. Feel free to add a half cup of chocolate chips, raisins, or chopped walnuts to the batter for extra texture and flavor.