Name: Low Sodium Pumpkin Muffins
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Ingredients: 1 can (15 oz.) pure pumpkin; 1 cup brown sugar; ¾ cup olive or canola oil; 2 large eggs; 2 cups all-purpose flour; 2 ½ tsp sodium-free baking powder; 2 tsp vanilla extract; 1 tbsp pumpkin spice; Optional: Unsalted chocolate chips or sanding sugar

These muffins are full of cozy pumpkin spice, naturally moist from real pumpkin puree, and sweetened with brown sugar. Made with no added salt and sodium-free baking powder, they’re a great choice for kidney-friendly snacking or DASH diet-friendly baking. You’ll love how easy they are—just mix, bake, and enjoy.

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Table of Contents

Ingredients Needed

1 can (15 oz.) pure pumpkin: not pumpkin pie mix; naturally low sodium.
1 cup brown sugar: adds deep sweetness.
¾ cup olive or canola oil: adds moisture without dairy.
2 large eggs: helps hold the muffins together.
2 cups all-purpose flour: for soft structure.
2 ½ teaspoons sodium-free baking powder: ensures rise with zero sodium.
2 teaspoons vanilla extract: for flavor depth.
1 tablespoon pumpkin spice: warm mix of cinnamon, nutmeg, and clove.
Optional: Unsalted chocolate chips or raisins.
Optional: Sanding sugar for topping.

How To Make Low Sodium Pumpkin Muffins

Preheat the Oven:
Set oven to 350°F. Spray a muffin tin with non-stick spray or use paper liners.

Mix the Wet Ingredients:
In a large bowl, whisk together oil and brown sugar. Add eggs, vanilla, and pumpkin. Mix until smooth.

Combine Dry Ingredients:
In a separate bowl, whisk together flour, sodium-free baking powder, and pumpkin spice.

Mix Batter:
Slowly stir the dry ingredients into the wet mixture until just combined. Don’t overmix—this keeps the muffins light.

Add Optional Mix-Ins:
Gently fold in unsalted chocolate chips or raisins if using.

Fill the Muffin Tin:
Divide batter evenly between 12 muffin cups. Sprinkle with sanding sugar if desired.

Bake and Cool:
Bake for 18–20 minutes, until a toothpick comes out clean. Let cool in the pan 5 minutes, then transfer to a wire rack.

Recipe Tips

Use pure pumpkin puree (not pie filling) for low sodium.
Don’t overmix the batter—mix just until the flour disappears.
Add sodium-free chocolate chips for an extra treat.
Cool fully to help muffins set and stay moist.
Use olive oil for a heart-healthy fat boost.

How to Store & Reheat

Room Temperature: Store in an airtight container up to 3 days.
Fridge: Keep up to 5 days; microwave briefly to soften.
Freezer: Freeze for up to 3 months. Thaw overnight or microwave from frozen.

Nutrition Facts (approx. per muffin)

Calories: 210
Sodium: 10–15 mg
Protein: 3 g
Fat: 10 g
Carbs: 28 g
Fibre: 2 g
Sugar: 14 g

FAQs

Are pumpkin muffins high in sodium?
Store-bought ones usually are, but these are made with sodium-free baking powder and no added salt.

Can I use canned pumpkin for low sodium baking?
Yes—just make sure it’s labeled 100% pure pumpkin with no salt added.

What can I add to pumpkin muffins for variety?
Unsalted chocolate chips, chopped nuts (if allowed), or raisins all work great in this recipe.

Do I need salt in muffins?
Not for flavor or rise—this version uses sodium-free baking powder, perfect for salt-free baking.

Are these muffins okay for a heart-healthy diet?
Yes! They’re made without added salt and use olive oil, making them heart-healthy and DASH diet-friendly.

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