Butternut Chip Muffins

I make these with canned butternut squash, but it’s easy to make your own purée: pierce a squash with a knife, bake 45-60 minutes in a 350 F oven (or until a knife inserts easily) and let cool. Slice in half lengthwise, scoop out seeds and spoon out flesh. Mash with a fork or purée in a food processor. (Use extra purée to make Butternut Squash & Apple Soup!)

Alternatively, substitute pumpkin purée for squash. Fact: Canned pumpkin has more beta carotene (the antioxidant vitamin that counters UV damage) than fresh!


  • 1¾ cup whole grain flour (e.g., oat, whole wheat pastry, light spelt)
  • 6 Tbs ground flaxseed
  • 1½ tsp baking powder
  • ½ tsp baking soda
  • 2 tsp cinnamon
  • ½ tsp sea salt
  • 1 cup butternut squash purée
  • 1/3 cup maple syrup
  • ½ cup unsweetened applesauce
  • 1 large egg
  • ½ cup unsweetened almond milk
  • 1 Tbs vegetable oil (e.g., olive, coconut)
  • 1/3 cup chopped walnuts
  • 1/3 cup mini chocolate chips


  1. Preheat oven to 375 F. Line 2 muffin pans with parchment paper liners.
  2. In a large bowl, whisk flour, flaxseed, baking powder, baking soda, cinnamon and salt. In a medium bowl, whisk pumpkin, maple syrup, applesauce, egg, milk and oil.
  3. Add wet mixture to dry ingredients; stir until just combined. Fold in chocolate chips and nuts.
  4. Divide batter among muffin cups. (Fill empty cups with water to ensure even baking.) Bake 20 minutes or until a toothpick inserted into the centre comes out clean.
  5. Let cool 10 minutes, and then transfer muffins to a wire rack to cool completely. Makes 16 large muffins. If desired, bake in mini muffin tins (reduce baking time by 5 minutes).

Per muffin: 187 calories, 8 g fat (2 g sat, 0 g trans), 161 mg sodium, 4 g fibre, 5 g protein


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