Welcome in the cooler weather by warming up your oven and baking up a batch of our Pumpkin Kefir Muffins! These gluten-free beauties are full of nutritional benefits and bursting with fall flavor that make them well-worth the minor effort it takes to prepare them. Since they’re made with creamy Whole Milk Lifeway Kefir, they’re also packed with protein and gut-healthy benefits. Even better? They’re free of refined flour, refined sugar, and artificial ingredients which means they’re full of fiber, real foods, natural protein, and tons of flavor from all the good stuff.
Pumpkin purée is a must-have ingredient for baking, but it’s also secretly high in nutrients that make it worthy of a permanent place in your pantry. Pumpkin is high in fiber, vitamins A and vitamin C, potassium, and natural iron. It’s also a top source of soluble fiber that soothes digestion making it the perfect companion to gut-healthy Lifeway Kefir in baked recipes and beyond. Our kefir’s probiotics help support digestion of the other ingredients in this recipe, and its natural protein means you won’t be hungry an hour after enjoying these muffins.
We used our Organic Whole Milk Kefir here, but you can also make this recipe with Lowfat Plain Lifeway Kefir, our regular Whole Milk Kefir, or any other flavor you prefer! Either way, Lifeway Kefir keeps your muffin batter moist and tender, so it provides the perfect, delicate crumb and the ultimate texture to baked goods like these muffins. For something extra special, add in mix-ins like dark chocolate chips, crushed pecans, or other nuts like almonds or walnuts before enjoying. Pumpkin seeds would be another great option, so make these your own and enjoy!
The Benefits of Cultured Dairy for Better Health:
Research continues to show the importance of eating healthy foods, including cultured dairy such as kefir, for optimal digestion and gut health, a strong immune system, and to support the microbiome. Fermented foods like kefir hold important value in this line of research due to the link between the gut-brain axis and overall health. Specifically, kefir has been shown to help diversify the microbiome, improve digestion, reduce inflammation, support healthier blood sugar levels, and improve satiety since the bioavailable protein it contains triggers the release of GLP-1.
Lifeway Kefir is packed with variety of vital nutrients important for overall health, including bone and muscle health; these include vitamin D3, K, calcium, and vitamin B12. Along with our probiotic-rich kefir, Lifeway also offers artisan-made Farmer Cheese, a creamy high-protein cheese made with live and active cultures to support healthy muscles and healthy microbiome. Lifeway Farmer Cheese is easy to spread, free of gums and thickeners, and contains no added salt or sugar for optimal health benefits.
Prep Time: 30 minutes Servings: 10-12Ingredients
- 1 cup Organic Whole Milk Plain Kefir
- *or use 1 cup Lowfat Plain Kefir
- 3/4 cup pure pumpkin purée (from a can—not pumpkin pie mix)
- 3 eggs
- 1/3 cup unsweetened applesauce
- 2 tbsp. extra virgin olive oil (or melted coconut oil)
- 2 tsp. vanilla
- 1 cup almond flour
- 1 cup oat flour (gluten-free)
- 1/4 cup coconut sugar or other alternative
- 1 tsp. baking soda
- 1/2 tsp. baking powder
- 2 tsp. pumpkin pie spice mix
- 1/2 tsp. cinnamon
- 1/8 tsp. sea salt
- 1/2 cup mini dark chocolate chips or crushed pecans (or chopped walnuts or sliced almonds)
Directions
- Preheat the oven 350 degrees, Fahrenheit. Line a regular muffin pan (or mini muffin pan) with appropriately sized muffin cup liners, or spray the pans lightly with coconut oil spray or olive oil spray. Set aside.
- In a large mixer, blender, or food processor, add the kefir, eggs, pumpkin purée, applesauce, olive oil or melted coconut oil, vanilla, and mix until thick and creamy.
- In a separate bowl, add the almond flour, oat flour, coconut sugar, baking soda, baking powder, pumpkin pie spice mix, cinnamon, and salt. Mix well until combined. Fold this mixture into the mixture from step 2. Blend/mix or process until just mixed. Make sure there are no visible pieces of flour but don't overmix.
- From here, you can fold in chocolate chips or nuts if using, just until combined. Then, using a ladle, dollop each prepared muffin cup full of batter until 3/4 full leaving room for rising during baking. Bake for 20-25 minutes until the tops are golden brown. Don't overbake; test with a fork or toothpick to see if it comes out clean.
- Once they're done baking, remove from the oven and set on a cool counter for 20 minutes to cool. Then, gently remove from the pan and serve. These will keep up to 1 week in the fridge, or you can freeze them for up to a month if well covered. Just don't freeze until completely cool.
- Topping Ideas: Top your muffins with a touch of butter, drizzle of extra kefir, or Lifeway Farmer Cheese!
