After shopping around and trying quite a few recipes, I finally came upon a winner! Amazingly delicious and satisfying, perfect to take along for a summer picnic or hike… even in the back of a bike jersey!  These muffins are packed with nutrition, a non heavy texture (tough to achieve with pumpkin), and sshhh….wait until after your kitchen fans take a bite before you tell them… they are made with All Bran Buds! Don’t get turned off – trust me on this – they completely dissolve and you would have no idea if you hadn’t seen this ingredient go in yourself.  Consequently, these muffins are an excellent fiber source – 6 grams per muffin!


I have made several modifications to the original recipe including adding more apple for moisture; All Bran Buds instead of the standard All Bran; dialing up the spice; and more baking soda and powder to give the muffins a little extra boost.



  • 1.5 cups almond milk, unsweetened
  • 5 tbsp egg whites
  • 3 cups All Bran Buds
  • 2 cups canned pumpkin
  • 1 cup honey (sounds like a lot I know, but they do need this much)
  • 3 apples, cored and grated
  • 2 tbsp margarine, melted
  • 2 cups whole wheat flour
  • 3 tsp baking soda
  • 2 tsp baking powder
  • 4 tsp pumpkin spice
  • 2 tbsp cinnamon
  • 2 tsp nutmeg



  1. Heat oven to 400C. Line muffins tins with paper liners (you will be making 24 muffins).
  2. Mix milk and eggs together in a large bowl. Mix in All Bran Buds and let stand for 5 minutes until All Bran Buds soften.
  3. Mix pumpkin, honey, apple, and margarine into the cereal mixture.
  4. Mix remaining ingredients together in a separate bowl, then fold in to wet mixture until combined.
  5. Spoon batter into lined muffin cups. Bake for 18-20 minutes or until a toothpick inserted into the center comes out clean.  Transfer muffins to a cooling rack as soon as you take them out of the oven.


Makes 24 awesome muffins!  Per muffin:

  • calories: 144
  • carbs: 31g
  • fat: 3g
  • protein: 3g
  • fiber: 6g


Potential modifications:  My last batch had 2.5 cups of pumpkin, which made the muffins deliciously moist, though a little heavier.  I have also tried dried cranberries which were fantastic (if you do this, try 1/2 cup, microwave in water first to soften them up, then drain before adding).


Dr Sue Pedersen © 2020 

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