Boost the Fiber in Your Muffins

Many of our Kids Eat Smart clubs like to offer homemade muffins for breakfast on occasion. The children at these clubs love this special treat! Homemade muffins can be a great way to offer extra fiber to start their day. You can add extra fiber to muffins by adding fruits and vegetables such as apples, berries, carrots, pumpkin, etc. Another great way to add extra fiber is to use whole grain flours such as whole wheat flour. One cup of whole wheat flour can add three times as much fiber to your muffin recipe. If you don’t want to start out using all whole wheat flour you can always use and half and half….any amount of whole wheat flour will be great!

Now that Halloween is over and you want to get rid of your pumpkin, why not make use of it and make some delicious pumpkin muffins. See recipe below:

Pumpkin Wheat Honey Muffins (serves 12) Ingredients:

  • 1/2 cup raisins
  • 1 1/2 cups whole wheat flour
  • 1/2 cup packed brown sugar
  • 1 teaspoon pumpkin pie spiceIMG_0277
  • 3/4 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon salt
  • 2 eggs
  • 3/4 cup cup pumpkin puree
  • 1/2 cup vegetable oil
  • 1/2 cup honey
  • 1/2 cup chopped walnuts (optional)


  1. Preheat the oven to 350 degrees F (175 degrees C). Grease a 12 cup muffin pan, or line with paper liners. Place the raisins in a cup, and add enough hot water to cover. Let stand for a few minutes to plump.
  2. In a large bowl, stir together the whole wheat flour, brown sugar, pumpkin pie spice, baking powder, baking soda and salt. Make a well in the center, and put in eggs, pumpkin, oil and honey. Mix just until the dry ingredients are absorbed. Drain excess water from raisins, and stir in along with the walnuts (if added). Spoon into muffin cups so they are about 2/3 full.
  3. Bake for 18 minutes in the preheated oven, or until the tops spring back when lightly touched. Cool in the pan before removing from cups.

Recipe adapted from: (

Janel Genge is a registered dietitian with Kids Eat Smart Foundation Newfoundland and Labrador

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