Healthy Chocolate Chip Pumpkin Muffins
Danielle Gaffen, MS, RDN, LD
- Last Updated
These healthy chocolate chip pumpkin muffins are sure to “wow” your friends and family this holiday season, whether or not they have Crohn’s disease or ulcerative colitis!
Why This Recipe is IBD-Friendly
These healthy chocolate chip pumpkin muffins are friendly for a variety of dietary restrictions related to common Crohn’s and ulcerative colitis food triggers. They’re:
- Gluten-free
- Dairy-free
- Nut-free
- Egg-free
- Corn-free
- Soy-free
- Vegan and vegetarian
Nutrition Benefits of These Chocolate Chip Pumpkin Muffins
Additionally, this recipe is packed with substantial amounts of two nutrients that are commonly deficient in IBD warriors: vitamin A and iron. Just one muffin contains:
- 64% of the daily value of vitamin A thanks to the pumpkin in this recipe
- 14% of the daily value of iron thanks to the ground flaxseed and cocoa powder/dark chocolate chips
Finally, these muffins pack in anti-inflammatory nutrients while being low in sugar (10 grams per serving) and fiber (3 grams per serving). This is beneficial since these nutrients may not be tolerated well in high amounts during an IBD flare.
One serving also contains 4 grams of protein, a macronutrient that IBD warriors may need more of compared to a person without the condition.
Important Tips to Make These Muffins
Choosing Your Chocolate Chips:
Did you know that many dark chocolate chips contain dairy and food additives that may not be tolerated by people with IBD?
While we’re not paid or sponsored by any food or brand company, here are a few of our favorite IBD-friendly, dairy-free and emulsifier-free dark chocolate chip brands:
- Enjoy Life Dark Chocolate Morsels
- Hu Chocolate Dark Chocolate Gems
- Good & Gather (Target Brand) Organic Dark Chocolate Baking Chunks
- Amanda’s Own Chocolate Mini Chips
Not a Fan of Coconut Oil?
Avocado oil can also work well in this recipe, as it has a neutral flavor profile, has a high smoke point, and is an anti-inflammatory oil.
How to Store Your Homemade Muffins
One serving of this recipe equals 1 muffin. If making a full batch of this recipe, you can refrigerate these muffins in an airtight container for up to five days, or place them in an airtight freezer bag for up to two months.
How to Make Pumpkin Chocolate Chip Muffins
Because this recipe is egg-free, the first step will be to make a flax “egg.” Mix the ground flax seed with water and allow it to sit for five minutes until thickened.
To the same bowl, mix in the pumpkin, non-dairy milk, sugar and oil. Then add in the remainder of the ingredients: oat flour, cocoa powder, pumpkin pie spice, baking powder and soda, and salt. Fold in chocolate chips (optional). Fill in the muffin tray, bake, and enjoy!
Healthy Chocolate Chip Pumpkin Muffins
Equipment
- 1 Muffin Tray
- 12 Muffin liners
- 1 Bowl Large
- 1 oven
Ingredients
- 1 tbsp Ground Flax Seed
- 3 tbsps Water
- 1 can Pureed Pumpkin
- 1/4 cup Oat Milk
- 1/3 cup Coconut Sugar
- 1/4 cup Coconut Oil
- 1 1/3 cups Oat Flour
- 1/2 cup Cocoa Powder
- 2 tsps Pumpkin Pie Spice
- 1 tsp Baking Powder
- 1/2 tsp Baking Soda
- 1/4 tsp Sea Salt
- 1/2 cup Dark Chocolate Chips (optional)
Instructions
- Preheat the oven to 350ºF (177ºC) and line a muffin tray with liners or use a silicone muffin tray.
- In a large bowl combine the ground flax and water. Let it sit for five minutes or until thickened.
- To the same bowl, add the pumpkin, oat milk, coconut sugar, and coconut oil. Mix until smooth. Then add the oat flour, cocoa powder, pumpkin pie spice, baking powder, baking soda, and salt. Stir well until combined. Fold in the chocolate chips, if using.
- Fill each muffin liner about 3/4 full and place in the oven to bake for 22 to 25 minutes, until cooked through. Remove from the oven and let cool before serving or storing. Enjoy!
Notes
Nutrition
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