Pumpkin Raisin Muffins

Have one of these delicious muffins with fruit and a cooked egg for a tasty, healthy breakfast. The muffins freeze well, so you may want to double the recipe and freeze extras in an airtight freezer bag. You can then take them out one at a time as you need them.

Makes: 12 muffins

Preparation: 25 minutes

Baking time: 20 minutes
Per muffin: Calories: 195, Protein: 4 g, Fat: 6 g, Carbohydrates: 33 g, Fibre: 2.3 g, Sodium: 132 mg, Calcium: 65 mg.


1 cup (250 mL) whole wheat flour
¾ cup (175 mL) all-purpose flour
½ cup (125 mL) sugar
2 tsp (10 mL) baking powder
½ tsp (2 mL) baking soda
1½ tsp (7 mL) cinnamon
½ tsp (2 mL) nutmeg
½ tsp (2 mL) powdered ginger
¾ cup (175 mL) raisins
½ 14 oz (200 mL) can pumpkin puree (not pie filling)
¼ cup (60 mL) vegetable oil
1 cup (250 mL) buttermilk or sour milk
2 eggs


  1. Preheat oven to 375°F (190°C).
  2. In a large bowl, combine flours, sugar, spices, baking powder, baking soda and raisins.
  3. In a smaller bowl, beat eggs, then add pumpkin, oil and buttermilk.
  4. Make a large well in the centre of the dry ingredients, and pour the pumpkin mixture into this well.
  5. Gently fold wet and dry ingredients together until just combined. Do not beat.
  6. Spoon batter into paper-lined or lightly greased muffin tins.
  7. Bake in preheated oven for 18 to 20 minutes or until firm to touch.

Sour Milk:

To make sour milk, add 2 tsp (10 mL) vinegar to 1 cup (250 mL) milk and let sit for five minutes.

Adapted, with permission, from "Dietitians of Canada, Cook Great Food", 2001, published by Robert Rose.