There’s nothing like the feeling of comfort you get from seasonal flavors and it’s a huge bonus when you can enjoy holiday favorites along with nutrients that support your active lifestyle any day of the week. So, I transformed one of my top recipes into these healthy gingerbread muffins, and I think it tops the original! Both adults and kids alike will enjoy these gingerbread muffins without questioning what “healthy” ingredients you’ve used and instead asking for more whether it be at a family gathering or as a snack to prep for the week ahead.
One holiday classic that I have always enjoyed in gingerbread! Growing up, gingerbread would mainly pop up on my holiday plate in the form of cookies but actual gingerbread loaves have become a staple, too. Rather than creating a gingerbread loaf recipe {though this recipe can be made as a loaf, too}, I decided to make gingerbread muffins to help you out with single serve holiday treats. It makes it much easier when you’re at a function and can just grab one instead of having to slice the loaf or cake for your guests. Even better, two of these topped with PB makes a balanced pre-workout breakfast, too!
Healthy Gingerbread Muffin Ingredients
To keep up with my love for legumes and to satisfy any needs for gluten-free options you may have, this recipe calls for chickpea flour. Just as in these banana muffins, the chickpea flour keeps the finished product nice and fluffy without any added gums or stabilizers.
The use of a plant butter alternative and flax eggs keeps these gingerbread muffins vegan as well, but you can certainly use dairy butter if that is what you have on hand. For butter alternatives to bake with, I’m a fan of Miyokos cultured butter or Earth Balance buttery sticks. I’ve also had success with coconut oil in this recipe.
For optimal seasonal flavor, pure maple syrup is a necessity in addition to molasses in these gluten-free vegan gingerbread muffins. So, it’s only a bonus that molasses is the most nutrient dense sweetener and that pure maple syrup offers antioxidants, too. There’s no better way to sweeten these healthy gingerbread muffins!
Ginger and cinnamon are favorite spices any time of year due to their flavor and anti-inflammatory antioxidants that add value to an overall nutrient dense eating pattern.
Fueling Physical Performance During the Holidays
Ginger is a go-to recommendation for endurance athlete clients or those who have a sensitive GI tract. Since athletes and active individuals thrive from eating adequate carbohydrates, these healthy gingerbread muffins could be a great snack an hour or so before training due to the delivery of both fast and slow acting carbs as well as the calming effects of ginger. If you need something a little lighter, make mini muffins. If you want festive intra-workout fuel for an endurance hike, run or ride, try my gingerbread energy bites.
If you’re worried that indulging this holiday season will negatively impact progress towards athletic or fitness goals, remember it doesn’t have to be all-or-nothing. You can enjoy treats with good ole’ white flour and sugar – carbohydrates are the primary fuel source for exercising muscles and the brain, so you may want to be considerate of timing of intake and ensuring the rest of your diet maintains a high level of nutrients. You can read more about navigating food decisions in this article on holiday nutrition for athletes. We also have posts sharing pre- and post- workout holiday recipes as well as holiday recipes for athletes.
Managing Blood Sugar During the Holidays
While the recipe keeps sugar lower than a typical muffin, it does get sweetness and flavor from molasses and pure maple syrup. The optional icing does use powdered sugar, because to me, there’s no substitute for the real thing when it comes to a frosting or glaze! Enjoying your food, even if it isn’t nutrient rich, is healthy for the mind, so I still consider these healthy gingerbread muffins with the frosting.
At the same time, if you have diabetes or pre-diabetes, or are trying to be mindful of sugar intake for anxiety management, you could use less of or skip the glaze and add cream cheese or vegan cream cheese for a change of flavor or texture. Alternatively, you can have the muffin with frosting as is but pair it with protein to limit blood sugar spikes. This may mean enjoying a healthy gingerbread muffin with hard boiled eggs, roasted edamame, or a turkey stick. Or, eat the muffin with or in close proximity to a protein and fiber rich meal.
Healthy Gingerbread Muffins
With sweetness from maple syrup and molasses as well as pleasant aromas from your favorite winter spices, these healthy gingerbread muffins will have everyone raving at your next holiday party. Bonus: they’re vegan and gluten free!
For the muffins:
- 2 tbsp flax or chia eggs (2 tbsp ground seed + 6 tbsp warm water)
- 1 1/2 cups pumpkin puree
- 1/4 cup molasses
- 1/4 cup pure maple syrup
- 1 tbsp vanilla extract
- 2 tbsp earth balance or butter
- 1 1/2 cups chickpea flour (garbanzo bean flour)
- 1 1/4 tsp baking soda
- 1 1/2 tsp cinnamon
- 1 tsp ground ginger
- 1/2 tsp clove or allspice
For the optional glaze:
- 1 tbsp earth balance or butter, melted
- 6 tbsp powdered sugar
- 1 tbsp soy, oat or dairy milk
- 1/8 tsp cinnamon
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Preheat oven to 350 degrees F. Spray a muffin tin with olive oil cooking spray or grease lightly with coconut oil, ghee, or a vegan buttery spread.
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Make flax or chia egg in a small ramekin or bowl and let sit.
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In a medium bowl, whisk together chickpea flour, baking soda, spices; set aside.
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In a large bowl, combine pumpkin, molasses, honey, vanilla extract, eggs, butter or coconut oil; mix with hand mixer until well combined and creamy.
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Add dry ingredients to wet ingredients and mix until just combined.
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Pour heaping 1/3 C of batter into prepared muffin tin and smooth top. Bake on middle rack for 14-16 minutes or until tester inserted into center comes out clean.
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Remove from oven and place on wire rack to cool for 10 minutes, then carefully invert, remove and place back on wire rack to cool completely.
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Once cooled, drizzle the glaze over the muffins for a touch of sweetness.
I hope you enjoy this easy recipe with your friends and family this season! What is your favorite holiday recipe?
