Hemp Streusel Pumpkin Muffins


Truth be told, I have an unabashed love for pumpkin … it’s the harbinger of fall, it’s so dang healthy, and it’s really versatile too.  Anyone who limits their intake of autumnal veg to the annual pumpkin pie at the holidays is seriously doing themselves a disservice, in my humble opinion.

Even in my relatively short catalog of recipes so far on this little blog, there are several pumpkin recipes: Banana Pumpkin Oat Pancakes, Deluxe Pumpkin Oatmeal, Pumpkin Pie Green Smoothie, and Pumpkin Pie Bites.  My Homemade Tomato Soup can even be adapted to swap pumpkin puree for the carrots called for in the recipe.

About these muffins though … they’re moist, refined sugar free, and have an optional but totally doable and delicious hemp streusel topping.  With the stash of homemade pumpkin puree I’ve got going in the freezer, we might just continue making these all year!

Hemp Streusel Pumpkin Muffins

  • Servings: 12
  • Difficulty: easy
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A pumpkiny muffin with a hint of sweetness and a crunchy, swoon-worthy hemp streusel topping.


    For the muffins:
  • 1/2 c. almond milk
  • 1 c. pumpkin puree
  • 2 eggs, room temperature
  • 2 tbs. melted coconut oil
  • 1/4 c. pure maple syrup
  • 1 tsp. vanilla
  • 2 c. oat flour
  • 2 tsp. baking powder
  • 1 tbs. pumpkin pie spice or Ceylon cinnamon
  • pinch sea salt
  • For the hemp streusel:
  • 1/4 c. hemp hearts (I use Manitoba Harvest)
  • 1/4 c. maple sugar or coconut sugar
  • 2 tbs. melted coconut oil
  • 1/2 tsp. pumpkin pie spice or Ceylon cinnamon
  • pinch sea salt


  1. Preheat oven to 350 and grease standard-sized muffin pan with coconut oil.
  2. In a large bowl, combine almond milk, pumpkin puree, eggs, coconut oil, maple syrup and vanilla. Stir until thoroughly mixed.
  3. Add oat flour, baking powder, pumpkin pie spice and sea salt to pumpkin mixture and stir until just combined. Set aside.
  4. In a small bowl, mix together hemp hearts, maple sugar, coconut oil, pumpkin pie spice and sea salt until the texture becomes like coarse, wet sand. Set aside.
  5. Fill each hole in the muffin pan about 2/3 full of batter and evenly sprinkle hemp streusel over the top of each.
  6. Bake for about 18-22 minutes, until golden brown and edges of muffins have come away from the side of the muffin pan.
  7. Cool for 5-10 minutes in the pan and then transfer to a wire rack to cook the rest of the way.

Happy Food Making, Mamas! ❤

Pumpkin Pie Bites


These Pumpkin Pie Bites are our new favorite way to enjoy pumpkin pie! They’re fun to eat, great for large get-togethers, and there’s no messing with cutting a pie into wedges and fearing the whole thing falls apart as you try to plate it.

I’ll be the first to admit that these do take a little longer to put together than most of my recipes.  BUT, they’re still easy and WAY healthier than traditional pumpkin pie.  I can also attest that they are toddler, daddy, and neighbor approved.  There is no yucky cane sugar.  They’re gluten-free and vegan.  So many wins!

The crust is crispy, the filling is gooey, and if you choose to top with whipped cream (and you totally should!), that just takes these little babies over the top.


Pumpkin Pie Bites

  • Servings: 12-15
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These fairly healthy mini pumpkin pie bites pack all the traditional flavor: crispy crust, gooey filing, and decadent coconut whipped cream.

Credit: Megan @ Mama Makes Food


  • 3/4 c. pecans
  • 3/4 c. buckwheat flour (the light colored kind)
  • 1/2 c. rolled oats (gluten-free if necessary)
  • 1/4 c. hemp hearts (I use Manitoba Harvest)
  • 1/2 tsp. ceylon cinnamon
  • pinch sea salt
  • 1/4 c. melted coconut oil
  • 3 tbs. pure maple syrup
  • Pie Filling:
  • 12oz. package soft silken tofu, rinsed and drained
  • 2 c. pumpkin puree
  • 1/2 c. pure maple syrup
  • 1/2 c. coconut sugar
  • 1/4 c. arrowroot powder
  • 1 tbs. pumpkin pie spice
  • 1/2 tsp. sea salt
  • 2 tbs. chia seeds
  • Toppings: toasted pecan halves, hemp hearts, cinnamon, and either coconut or regular whipped cream


    Prepare the Crusts:
  1. Preheat oven to 350. Place pecans on a baking sheet and toast for 7-10 minutes, until you can smell them (if you’re topping your bites with pecan halves, put them on the baking sheet to toast now too. Just remember to keep them separate from the pecans needed for the crusts and set them aside when you remove them from the oven).
  2. Grease two 24 count mini muffin tins with coconut oil and set aside.
  3. Combine buckwheat flour, oats, hemp hearts, toasted pecans, cinnamon, and sea salt in the bowl of a food processor fitted with the S blade. Pulse until the mixture is crumbly. Pour in coconut oil and maple syrup and pulse again until combined.
  4. Press one teaspoon of the crust mixture firmly down into each hole of the prepared muffin tins. Bake for 8-10 minutes or until golden and starting to brown around the edges, then set aside to cool. Leave oven on.
  5. Prepare the Pie Filling:
  6. In the bowl of your food processor (I simply wipe mine out and reuse without actually washing), combine tofu, pumpkin puree, maple syrup, coconut sugar, arrowroot powder, pumpkin pie spice, and sea salt. Process until smooth and creamy, stopping to scrape down the sides as necessary. Add chia seeds and pulse to incorporate.
  7. Spoon pumpkin pie mixture (it will be pretty runny at this point) over prepared crusts, still in the mini muffin tins, and fill to the top.
  8. Bake for about 10 minutes, until the pie filling starts to noticeably firm (they may still look soft in the center of each bite and this is normal; they will continue to firm as the cool).
  9. Remove muffin tins from oven and place on wire rack to cool completely, usually about an hour.
  10. To remove, carefully run a butter knife around each bite and lift out of muffin tin. Swirl with whipped cream, sprinkle with hemp hearts and cinnamon, and top with a pecan half.

As always, if you try my recipe, please share on Instagram by tagging me @ mamamakesfood and using #mamamakesfood so I can see it!


Happy Food Making, Mamas! ❤

Banana Pumpkin Oat Pancakes

It’s October and that means we can put pumpkin into everything and eat it with reckless abandon, right?!  I think so.  There’s no doubt it’s delicious, but the kicker is that it’s super healthy too!

Pumpkin packs a trove of nutritional benefits, such as high levels of vitamins A & C, a hefty dose of fiber and potassium, as well as antioxidants like beta carotene.  Want to know more about the benefits of eating pumpkin? I encourage you to do your own search and read all about it.

We’ve been enjoying these Banana Oat Pumpkin Pancakes pretty often the last couple of weeks as I’ve been tweaking the recipe to get it just right.  They’re naturally sweetened only with ripe banana and pumpkin puree.  They can easily be made gluten free by using gluten free oats and oat flour.

I’ve found that this recipe will yield between 12 to 16 three inch pancakes (I use a 1/8 cup measuring spoon to pour the batter). You may want to double the recipe, especially if you have a larger family.  Plus, these pancakes freeze well and can also be stored for a few days in the fridge.  I pop them into the toaster and they thaw beautifully.  As an added bonus, toasting them makes the edges a little crispy! We eat them for breakfast and as easy, on-the-go snacks.


Banana Pumpkin Oat Pancakes

  • Servings: 3-4
  • Difficulty: easy
  • Print

Naturally sweetened pancakes with all the fall flavors your heart desires! Easily made gluten free by using gluten free oats. Great for breakfast & snacks.


– 1 ripe, spotty banana
– 1 c. pumpkin puree
– 2 eggs
– 3/4 c. oat flour*
– 1/4 c. rolled oats
– 1/2 tsp. salt
– 1 tsp. baking powder
– 1/2 to 1 tsp. cinnamon or pumpkin pie spice
– butter, ghee, or coconut oil – for frying
*this recipe works great with about any kind of flour. oats can be omitted too; just increase whatever flour you choose to use from 3/4 cup to 1 cup.
Toppings Suggestions:
plain yogurt or coconut whipped cream, pepitas, hemp seeds, raisins, ground flax, maple syrup, diced apple


1. Mash banana in a medium bowl.  Add pumpkin and eggs and stir to combine.
2. Add oat flour, oats, salt, baking powder, and cinnamon and stir again until just combined. Let batter rest while pan is preheating.
3. Preheat large skillet or griddle over medium low (I find that halfway between medium low and medium worked perfectly on my stovetop).
4. Once pan is hot, add butter (or fat of choice) and coat the bottom.
5. Drop batter by the heaping 1/8 cupfuls (2 tablespoons) into hot skillet and fry until golden, 3-5 minutes.
6. Once golden, flip each pancake and flatten slightly with the back of the spatula and fry until golden, another 3-4 minutes.
7. Set finished pancakes on a cooling rack and repeat with remaining batter, adding more butter between batches.
8. Load up with toppings and enjoy!


Happy Food Making, Mamas!