I love coffee-shop donuts as much as the next guy, and maybe more. I don’t eat them often because while they taste good going down, donuts usually bother my stomach afterwards. When I crave a hunk of sugary fried dough, I turn to my baked Maple Walnut Pumpkin Donuts instead because they offer way more – and far less – than typical coffee shop choices.
Maple walnut pumpkin muffins are better for you
Donuts, including all the variations on pumpkin and maple offered at supermarkets, convenience stores, and coffee shops supply little in the way of nutrition. Most store-bought donuts are fried, which jacks up the calorie and fat content.
Here’s how a maple walnut pumpkin donut stacks up to a glazed pumpkin donut from a national coffee shop chain. My better for you version has:
• 212 calories vs. 360 calories
• 1/3 the total fat, and only 1 gram saturated fat (vs. 10 grams of saturated fat found in the coffee shop donut)
• 3 times the dietary fiber, thanks to whole wheat flour and pumpkin puree
• 64% of the Daily Value (DV) for vitamin A, primarily from pumpkin. The commercial donut has just 2% of the DV for vitamin A, which tells me there is very little pumpkin puree in the recipe.
• Nearly 900 milligrams of potassium, about 20% of the DV, again, mostly from the pumpkin.
Maple Walnut Pumpkin Donuts
Ingredients
- 1 1/2 cups whole wheat flour
- 1 teaspoon baking soda
- 1/2 teaspoon salt
- 3/4 teaspoon ground cinnamon
- 1/4 teaspoon ground nutmeg
- 1/4 teaspoon ground ginger
- 2 large eggs
- 1 cup plain canned pumpkin puree
- 1/2 cup + 2 tablespoons pure maple syrup
- 1 teaspoon pure vanilla extract
- 3/4 cup plain fat-free Greek yogurt
- 2 tablespoons canola oil
- 1 cup powdered sugar
- 2 tablespoons milk
- 1/2 cup finely chopped walnuts
Instructions
- Preheat oven to 350˚F. Coat two standard donut pans with cooking spray.In a large bowl, combine the flour, baking soda, salt, cinnamon, nutmeg, and ginger.In a medium bowl, whisk the eggs, and add the pumpkin, 1/2 cup maple syrup, vanilla, yogurt, and oil. Mix until well combined.Add the pumpkin mixture to the dry ingredients and stir until combined. Don’t overmix.Spoon the batter into the donut pans, filling to about 1/4″ shy of the rim, and making sure the center post is clear.Bake for 12 to 14 minutes. Remove donuts from oven and allow to cool, in the pan, for 5 minutes on a wire rack. Remove donuts from pan.To make glaze, sift the powdered sugar into a small bowl. Add the 2 tablespoons of maple syrup and the milk and stir until smooth. Frost each donut and top with chopped walnuts.
Per donut: 212 calories; 7 grams fat (1 gram saturated fat); 36 milligrams cholesterol; 220 milligrams sodium; 35 grams carbohydrate; 3 grams fiber; 5 grams protein
Notes
Want more pumpkin? Try Pumpkin Spice Smoothie, and Pumpkin Muffins with Almond Flour.
Hi, I'm a registered dietitian, writer, recipe developer, and mother of three who specializes in food and nutrition communications and believes in progress, not perfection. If you're interested in easier ways to live a healthier life, you're in the right place. Welcome! 