Pumpkin, Date and Chia Muffins

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When I first started getting my family on board eating REAL FOOD, one of the hardest things I faced was getting rid of the packaged cookies and breakfast/energy bars.  Our family typically went through 2 packages of cookies a week as well as 2 packages of energy/breakfast bars. Once I educated myself about what was really in these packaged cookies and bars, I decided to pitch all of it!  I didn’t want my family or myself ingesting unhealthy oils, high fructose sugar, preservatives, dyes and a host of other chemicals.  But before I had a mutiny on my hands, I had to find suitable, “family sanctioned” alternatives!  I started to research and experiment with tons of muffins, cookies and energy bars trying to find ones that my family would like and eat. There were lots of failures!  I wanted to replace the unhealthy packaged stuff with healthier versions but I still wanted them to feel like they were enjoying a treat.  So I went on a quest to find recipes with real ingredients that would taste GREAT or I converted my well-loved family recipes into real food recipes.

In all my recipes, I usually substitute whole wheat flour for regular flour.  Whole wheat flour is coarser than all-purpose flour and contains the bran, germ, and endosperm from the wheat plant making it more nutritious than regular flour.  Since I substitute raw honey or maple syrup for the sugar, you don’t really notice the denseness or heaviness that whole wheat flour usually lends to baking.   I never use sugar anymore!  I’ve replaced it with raw honey or maple syrup which are not as highly processed as sugar and have more nutritional benefit than sugar. Adding chia seeds provides a great source of healthy omega-3 fats.  You get an extra boost of fibre with the pumpkin puree, apple sauce, chia seeds and dates.

I’ll bake a bunch of these for a quick breakfast or brunch, freeze some for the kids to take for lunches or we eat them after supper for a sweet treat with a cup of tea.  I hope you enjoy one of our family’s favourite treats!

Let me know below if you’ve had similar struggles getting your family on board eating REAL FOOD!  Comment here if you try my recipe!  I would love it if you shared this recipe by clicking on one of the share buttons below to your favourite social media site.  Thanks and enjoy!

5.0 from 1 reviews
Pumpkin, Date and Chia Muffins
Prep time
Cook time
Total time
A great breakfast, snack or dessert!
Recipe type: Brunch
Serves: 12-15
  • 1 TB ground chia seeds
  • 1½ cups whole wheat flour
  • 2 tsp baking soda
  • ½ tsp cardamom
  • ½ tsp salt
  • 1 cup pumpkin puree
  • 1 cup unsweetened organic apple sauce
  • 1 egg
  • ½ cup raw honey or maple syrup
  • 2 tsp orange juice
  • 1 tsp orange zest
  • 1 TB vanilla extract
  • ½ cup chopped dates
  1. Mix all the dry ingredients in one bowl and the wet ingredients in another bowl.
  2. Fold the wet ingredients into the dry ingredients.
  3. Scoop into greased muffin tins or into muffin liners.
  4. Bake at 350 degrees for 15-20 mins.
  5. Prick toothpick into muffin to check for doneness.
  6. Let cool in muffin tray for 5 mins.
  7. Then cool on cookie tray.



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About Sandra

In a previous life, Sandra was an adult educator, counsellor and trainer. While running a successful direct marketing business she became passionate about business, social media and coaching. She strives everyday for a life full of health, wellness, adventure, passion and purpose!


  1. Kim Reynolds says:

    Wonderful and yummy. I’ll be making these often!

  2. Hi Sandra! I love to make healthy muffins, too. They really do seem like a treat and are a great way to avoid all the artificial junk in packaged foods. Your recipe is similar to one of our family favorite recipes. The dates sound like an extra sweet touch. The chia sees are a nice touch as well. Honey and maple syrup are my sweeteners and you are right, we’ve never had a problem with using whole wheat flour. Whole wheat flour does make it more filling so I only eat one muffin instead of six. LOL!

  3. Thanks Christina for stopping by!
    My daughter doesn’t like raisins so I have to try different things in muffins for her like dates, cranberries or even bits of dried apricots. Plus I hide chia or flax seeds in everything!

  4. Hi Sandra!

    Just popping in to say how much I enjoyed these muffins. Easy to whip up and super-delish! Can’t wait for your next recipe.


  5. I just made some muffins with oatmeal and applesauce and love eating healthy muffins in the morning…so easy to grab on the go. I’ll have to try this chia seeds recipe a try too. Thanks for sharing it on Merry Monday.

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