Super High Fiber Pumpkin Muffins

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I recently discovered that a good friend of mine, Betty Ann Harris, loves to cook and creates fabulous recipes that are nutritious and delicious.

She’s agreed to share these with us! I will feature one of her creations on a monthly basis and pray that you will enjoy them.




1 ½ cups coconut milk
1 cup pure pumpkin puree
¾ cup honey
2 eggs or ½ cup liquid egg or 4 egg whites (yolks add fat, calories, and moistness/whites are required as a binding agent)
½ cup oat bran
2 tbsp each psyllium husks and chia seeds
¾ cup each oatmeal, gluten free flour, ground flaxseed and hemp seed hearts
2 tbsp ground cinnamon
2 tsp ground ginger
½ tsp each ground nutmeg and ground cloves
1 ½ tsp baking powder
1 tsp baking soda
¾ cup raisins or diced dates or diced figs or craisins


Preheat oven to 400 F and line muffin tin with paper liners. Makes 12 large muffins.

In a medium bowl, mix wet ingredients (milk, puree, honey and eggs) together with a fork. Add oat bran, psyllium, and chia seeds and let stand for 10 minutes.

Mix remaining dry ingredients together in a large mixing bowl. Make sure dried fruit pieces are well coated with flour mixture as this helps them stay suspended in the mix while cooking.

Add wet ingredients to dry ingredients and stir. Scoop evenly into 12 lined muffin cups.

Bake for 30 minutes. Remove and let cool completely before eating (2-3 hours). They will fall apart if you eat them too early….trust me!



  • Each muffin has over 10 g of fiber from a variety of sources.
  • No added sugar. Sweetness comes from honey, coconut milk and dried fruit.
  • Allows for and includes a variety of grains, seeds, nuts, flours and dried fruit.
  • Dairy and gluten free.


 Kimberley’s thoughts as Taste Tester:

“I found these muffins extremely filling. I especially liked the spiciness as they indulged my sweet tooth.”




bon appetit

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