⏱ 25 min totalFlourless Vegan Pumpkin Muffins
Per 1 serving · 121 g · 12 ingredients
of a 2,000 cal day
- Protein8.1g14% of calories
- Carbs36g62% of calories
- Fat6.3g24% of calories
- ✓ Low saturated fat
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Flourless Vegan Pumpkin Muffins (121 g) has 224 calories, with 8.1 g of protein, 36 g of carbohydrates and 6.3 g of fat. Most of its energy comes from carbs (62% of calories). It is high in dietary fiber (22% DV), Vitamin E (23% DV) and iron (37% DV).
High in
20%+ of the daily value
- Dietary fiber22%
- Vitamin E23%
- Iron37%
- Phosphorus27%
- Copper34%
- Manganese40%
Good source of
10–19% of the daily value
- Vitamin A18%
- Riboflavin (B2)12%
- Folate (B9)13%
- Calcium13%
- Potassium11%
- Magnesium18%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¹⁄₁₆ cup Pumpkin
¼ cup White beans
¹⁄₁₆ cup Agave syrup
⅓ tsp Vanilla extract
⁷⁄₁₆ tbsp Granulated sugar
¹⁄₁₆ cup Rolled oats
¹⁄₁₆ cup Almond butter- 🥄¹⁄₁₆ tsp Salt
⁵⁄₁₆ tsp Cinnamon
¹⁄₁₆ tsp Pumpkin pie spice
⅛ tsp Baking powder- 🥄0.02 tsp Baking soda
Directions
- 1
Preheat oven to 350°F, and grease a muffin tin or line with cupcake liners. Drain the beans, rinse very well, and pat dry to remove any bean taste.
- 2
Combine all ingredients in a high-speed blender or food processor until completely smooth. If using a blender without a tamper, stop occasionally to stir ingredients with a spoon for even blending.
- 3
Spoon the batter into the liners, smooth the tops, and bake for 20 minutes. They will look underdone – let sit for 20 minutes and they will firm up. For a fudge-like consistency, let them firm up overnight.
Vitamins & minerals
Amounts for 1 serving (121 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 160 μg | 18% |
| Vitamin C | 2 mg | 3% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 3 mg | 23% |
| Vitamin K | 8 μg | 6% |
| Thiamine | 0.1 mg | 8% |
| Riboflavin (B2) | 0.2 mg | 12% |
| Niacin | 1 mg | 5% |
| Vitamin B6 | 0.1 mg | 9% |
| Folate (B9) | 53 μg | 13% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.2 mg | 5% |
| Choline | 10 mg | 2% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 128 mg | 13% |
| Iron | 3 mg | 37% |
| Potassium | 509 mg | 11% |
| Magnesium | 76 mg | 18% |
| Phosphorus | 186 mg | 27% |
| Zinc | 1 mg | 12% |
| Copper | 0.3 mg | 34% |
| Manganese | 1 mg | 40% |
| Selenium | 4 μg | 6% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.3 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 979 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 1,418 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0 μg | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 0 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.3 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.3 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0.1 μg | — |
| Lysine | 0.4 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 3 g | — |
| Phenylalanine | 0.4 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 0.3 g | — |
| Retinol | 0 μg | — |
| Serine | 0.4 g | — |
| Starch | 0 g | — |
| Sucrose | 6 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.3 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.2 g | — |
| Valine | 0.4 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 224 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 42minWalking (3.5 mph)
- 27minCycling (moderate)
- 19minRunning (6 mph)
- 31minSwimming laps
Common questions
How many calories are in Flourless Vegan Pumpkin Muffins?
One serving of Flourless Vegan Pumpkin Muffins (1 serving) has 224 calories, which works out to 185 calories per 100 g. That is about 11% of a 2,000-calorie day.
Are Flourless Vegan Pumpkin Muffins high in protein?
Not especially. It has 8.1 g of protein per serving, and protein supplies 14% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Flourless Vegan Pumpkin Muffins keto-friendly?
It is hard to fit into a strict keto diet. One serving has 30 g of net carbs and 62% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Flourless Vegan Pumpkin Muffins?
130 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Flourless Vegan Pumpkin Muffins?
13 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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