Whole Wheat Pumpkin Muffin Bars

Pumpkin may be the taste of fall, but these whole wheat pumpkin muffin bars can be made all year round! These easy pumpkin muffin bars are made with whole wheat flour and are lower in sugar than traditional quick bread mixes or store bought pumpkin bread. They’re moist, delicious and hard to mess up! Plus, they use the whole can of pumpkin, so you aren’t left with an awkward leftover amount that you don’t know what to do with! Give these healthy muffin bars a try, then be sure to give us a review!

Are muffin bars healthy?

Well, that depends. Many quick bread mixes contain way too much added sugar. Some even contain up to or even more than your daily allowance of sugar – yikes!

The key nutrients that make these whole wheat pumpkin muffin bars healthier are whole wheat flour, pumpkin puree, and less sugar than leading brands.

Whole Wheat Flour

Whole wheat flour is a good source of fiber, B vitamins, Vitamin E, trace minerals, and phytochemicals. Replacing refined grains (i.e. white flour) with whole grains (i.e. whole wheat flour) may reduce the risk of developing chronic conditions such as heart disease, diabetes, and certain types of cancer (1). 

Pumpkin Puree

Pumpkin is a great source of beta carotene, fiber, and potassium. These nutrients promote immune function, gut health, good cholesterol, and normal blood pressure. Be sure to purchase pure pumpkin puree and not canned pumpkin pie filling, as this contains added sugar.

Less added sugar than leading brands

High sugar consumption is not good for health, and in general, most Americans eat way too much. Men should aim to consume less than 9 teaspoons (~36 grams) of sugar per day, and women should aim to consume less than 6 teaspoons (~24 grams) of sugar per day (2). Each muffin bar in this recipe has 3 teaspoons (12 grams) of added sugar. 

Equipment Recommendations

This spatula is one of Chef V’s favorite kitchen utensils. It’s perfect for scooping pumpkin out of the can AND for mixing the batter together!

Culinary Tips

Measure the flour properly to prevent dense bars. Fluff, spoon, and level; don’t scoop and pack! 

Whisking the dry ingredients together mimics sifting, so don’t substitute another utensil.

Don’t overmix the batter! Watch our muffin method culinary technique video to learn how to mix the batter just enough so that you end up with light and fluffy muffin bars.

When measuring brown sugar, pack it in the cup. If you don’t have much of a sweet tooth or prefer a less sweet muffin, reduce the sugar to 1 cup. The recipe will still come out great!

Ingredient Substitutions

  • Whole wheat flour: use white whole flour or whole wheat pastry flour for a lighter taste, color, and texture. Make oatmeal pumpkin muffins by substituting ½ of the whole wheat flour with oat flour. This will slightly alter the texture.
  • Pumpkin pie spice: don’t have pumpkin pie spice on hand? No problem! You can make your own by mixing together cinnamon, ginger, ground cloves, and nutmeg.
  • Pumpkin: substitute mashed sweet potatoes. (Although then it wouldn’t be pumpkin muffins…)
  • Eggs: substitute the eggs with flax eggs to make vegan pumpkin muffins. To make one flax egg, mix 1 Tablespoon of ground flaxseeds with 3 Tablespoons of water and let it rest for 10 minutes. Eggs help leaven the muffins, so vegan muffins might not be quite as fluffy. 

Recipe Variations

Make these high fiber muffin bars by adding ¼ cup ground flaxseed (flaxseed mill) to the dry ingredients, using only whole wheat flour (the bars won’t be as fluffy), or topping the batter with pumpkin seeds. If using only whole wheat flour, we recommend white whole wheat flour or whole wheat pastry flour.

Want to bake muffins instead of bars? This recipe will make about 24 muffins, but check out our whole wheat pumpkin muffins recipe for a 12-muffin version!

Make whole wheat pumpkin chocolate chip muffin bars by folding ½ – 1 cup semisweet or dark chocolate chips into the batter. This increases the sweetness of the recipe, so we recommend reducing the sugar to 1 cup. If you’re a chocoholic, you’ll love this variation!

Serving Suggestions

Top these muffin bars with some almond butter or serve with fruit and yogurt for a balanced breakfast, eat them on their own for a light snack, or enjoy as a tasty treat at lunch.

What to do with Leftover Pumpkin Muffins

Store the muffin bars at room temperature in a bag or container for a few days or in the refrigerator for up to one week.

Got a busy few weeks ahead? These muffin bars are great for the freezer! Cool completely, slice, wrap individually, then store in a freezer-safe bag for up to 3 months. When ready to eat, thaw overnight in the refrigerator, or reheat in the microwave in the morning!

Want more healthy whole grain recipes?

Check out these healthy twists on classic favorites! 

Whole Grain Pancake Base Recipe

Overnight Oats Base Recipe

Homemade Granola Base Recipe

Baked Oatmeal Cups Base Recipe

Whole Wheat Pumpkin Muffin Bars
Prep Time
10 mins
Cook Time
30 mins
Total Time
40 mins
 

These easy whole wheat pumpkin muffin bars are a perfect healthy treat for a crowd. Pumpkin, spices, and chocolate chips make these a perfect taste of fall!

Course: Breakfast, Snack
Cuisine: American
Yield: 24 muffin bars
Ingredients
  • 1 ½ cups all purpose flour
  • 1 ½ cups whole wheat flour
  • 1 Tablespoon pumpkin spice
  • 2 teaspoons baking soda
  • 1 ½ teaspoons salt
  • 1 teaspoon baking powder
  • 2- 15 ounce cans pure pumpkin
  • 1 ½ cups brown sugar
  • 4 large eggs
  • ½ cup canola oil
Instructions
  1. Preheat oven to 350° F. Prepare a 13 x 18 baking sheet with nonstick spray or parchment paper.

  2. In a large bowl, gently whisk all purpose flour, whole wheat flour, pumpkin spice, baking soda, salt, and baking powder. 

  3. In a separate large bowl, whisk pumpkin, sugar, eggs, and oil until combined.

  4. Add pumpkin mixture to flour mixture. Using a spatula, fold ingredients just until moistened. Do not over mix.

  5. Pour batter onto prepared baking sheet and spread evenly with a spatula. Bake 30 minutes or until slightly golden and a toothpick inserted into the middle comes out clean. Cut into bars. Enjoy!

Recipe Notes

Optional ingredients:

½ – 1 cup chocolate chips

Consider reducing the sugar to 1 cup when adding chocolate chips.

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