I almost lost to Tim Horton’s today.  Talk about effective advertising.  As I’m dropping our exchange student off at school I hear the ad- pumpkin season at Tim Horton’s.  Muffins and doughnuts that are so sweet and so good.  It seems we are obsessed with pumpkins this day in age.  Pumpkin spice latte’s are among the hottest in fall beverages- even if most of them contain no pumpkin.  The problem is they are loaded in fat, sugar, and calories.  This isn’t to put Tim Horton’s down.  I love pretty much everything on the menu.  Its just that I can’t afford the extra fat and calories these days.  Plus I give kudos to any restaurant that has a nutrition calculator on their website so you can calculate your meals.

nutrition information

By their calculations the pumpkin spice muffin has 430 calories, 140 of which are from fat.  It also has 16 grams of  fat. One serving also contains 470 milligrams of sodium and 64 grams of carbohydrates.

My version has a pretty similar flavor and only a fraction of the fat and calories.  My version is 183 calories and 9.2 grams of fat.  I chose to use Extra Virgin Coconut oil in mine, which is high in “good fats”.  Mine also has 11.4 grams of sodium and 22 grams of carbohydrates.

Bridget Pumpkin Muffin


  • 2 1/2 cups whole wheat pastry flour (I buy mine at a bulk food store. Red Mill also offers a variety at most grocery stores.)
  • 2 tablespoons pumpkin pie spice
  • 1 1/2 teaspoons baking soda
  • 1 1/4 teaspoon kosher salt
  • 1 1/2 cups sucanat (dried cane juice) or sugar
  • 2/3 cup coconut oil
  • 3 large eggs (replace with banana or apple sauce if vegan)
  • 1 can pumpkin


When it comes to making muffins, I’ll admit it I’m lazy.  I just dump all the ingredients into a bowl, stir until smooth, and plop into muffin pans.  If you feel like following traditional rules; combine wet ingredients before adding dry ones.

I use a gravy ladle to help keep consistent size muffins.  I yielded 20 muffins, and the nutrition is based on that.  If you can get the full 24, the calories will be less.


These are a softer muffins so I recommend spraying the liners with a little cooking spray.


Optional: Garnish with pepitas. (Shelled pumpkin seeds)

Bake at 350 degrees for 25 minutes or until a knife comes out clean.