Recipe: Whole Spelt Pumpkin Muffins (and other spelt recipes)

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Pumpkin Spelt Muffins Recipe from 100 Days of Real Food

Whole Spelt Pumpkin Muffins

I finally did it. I’ve been wanting to bake with some alternative flours for some time and this weekend I finally made Pumpkin Muffins using whole spelt flour! And they are deeeelicious. We’ve definitely been missing out. The texture is much more cake-like and the flavor is milder than whole-wheat flour. And it was super easy to make the 1:1 substitution…I have no idea why I kept putting it off! I must thank our sponsor, Nature’s Legacy, for giving me the final push (i.e. a bag of spelt in the mail!) that I needed to dive right in and give it a shot.

Spelt may sound like a “new” grain, but it’s actually been around for more than 9,000 years. As I mentioned the flavor is “lighter” than wheat and even though it contains gluten, some with an intolerance to wheat find that they are able to enjoy spelt. Just like wheat though, you want to be sure to select “Whole Spelt” products as opposed to the refined (white) version. And to keep your whole spelt flour fresh, it’s best to stick it in the freezer (or fridge) along with your other whole grain flours. In addition to flour there are also other spelt products available, like pasta. To learn more about the benefits of eating whole spelt and how it differs from wheat check out this FAQ page.

10/30/13 update: I was in LA recently and got to visit Catherine McCord (of Weelicious) in her kitchen where I showed her how to make these muffins. Check it out in the video below!


5.0 from 18 reviews

Whole Spelt Pumpkin Muffins (Pictured Above)
Serves: 12 muffins
  • 1½ cups whole spelt flour
  • 1 tablespoon pumpkin pie spice blend
  • 1 teaspoon baking soda
  • ¼ teaspoon baking powder
  • ½ teaspoon salt
  • 2 eggs
  • ½ cup honey
  • ⅓ cup melted butter
  • 1 cup pumpkin puree
  1. Preheat the oven to 350 degrees F. Line a muffin pan with liners and set aside.
  2. Using a whisk or fork mix together the flour, pumpkin spice, baking soda, baking powder, and salt.
  3. Make a well (hole) in the center of the flour mixture and drop in the eggs, honey, and melted butter. Mix together until well combined. Fold in the pumpkin puree. Do not overmix.
  4. Pour the batter into the muffin pan so it’s evenly distributed. Bake until golden brown and a toothpick comes clean, about 18 – 20 minutes. Store at room temperature or freeze for a rainy day.


5.0 from 18 reviews

Whole Spelt Lemon Cottage Cheese Pancakes with Blueberry Maple Syrup
Recipe courtesy of Nature’s Legacy

Photograph by Jenny Stevenson
  • 2 large eggs, separated
  • ½ cup whole spelt flour (sifted)
  • 1 cup cottage cheese
  • 1.5 tablespoons honey
  • ¼ teaspoon baking powder
  • ⅛ teaspoon kosher salt
  • Zest of half a lemon
  • Butter or oil

    Whole Spelt Lemon Cottage Cheese Pancakes with Blueberry Maple Syrup from 100 Days of Real Food
  1. Pancake Directions
  2. In a large mixing bowl beat egg whites until stiff peaks form (tips will stand straight).
  3. In a medium sized mixing bowl combine the egg yolks, whole spelt flour, cottage cheese, honey, baking powder, salt and lemon zest.
  4. Gently fold beaten egg whites into flour/cottage cheese mixture. Do not over-mix.
  5. Heat a large skillet (nonstick or cast-iron) or griddle over medium heat. Melt a bit of butter or oil in it.
  6. For each pancake, spoon 2 to 3 tablespoons of batter onto skillet, using the back of the spoon to spread batter into a round.
  7. Cook until surface of pancakes have some bubbles, 1 to 2 minutes. Flip carefully with a turner, and cook until golden brown on the underside, 1 to 2 minutes more. Transfer to a baking sheet or platter; cover loosely with aluminum foil, and keep warm in oven. Repeat until you have cooked all of the batter.
5.0 from 18 reviews

Lemon Blueberry Maple Syrup
  • 2 cups of blueberries (fresh or frozen)
  • 2 cups of water
  • ⅓ cup maple syrup
  • Juice and zest from ½ lemon
  • A few sprigs of Fresh Basil or Fresh Mint (optional)
  1. In a medium saucepan combine all ingredients and bring to a boil. Reduce the heat and simmer for 30 minutes.
  2. Remove the saucepan from heat. Push the blueberry mixture through a fine mesh sieve into a bowl or large measuring cup. Discard blueberry skins and herbs (if using).
  3. Return blueberry mixture to the saucepan and bring to a boil. Reduce the heat and simmer for another 30-45 minutes until the mixture has thickened.


5.0 from 18 reviews

Eggs in Purgatory (with Variations)
Recipe courtesy of Nature’s Legacy

Photograph by Jenny Stevenson
  • 3 tablespoons extra-virgin olive oil
  • 1 large onion, chopped (or 1½ cups chopped onion)
  • 1 teaspoon dried crushed red pepper, or more to taste
  • 3 teaspoons chopped fresh thyme leaves, or 1 teaspoon dried
  • 2 garlic cloves, minced
  • 1 28-ounce can diced tomatoes in juice
  • ¼ cup red wine (optional)
  • 6 large eggs
  • 1 Box Nature’s Legacy Whole Spelt Pasta (Choose your favorite variety)
  • ¼ cup freshly grated Parmesan cheese

    Eggs in a Purgatory Recipe from 100 Days of Real Food
  1. Heat olive oil in heavy large skillet over medium heat.
  2. Add chopped onion, crushed red pepper and thyme; sprinkle lightly with coarse kosher salt and sauté until onion is tender and lightly golden, about 10 minutes.
  3. Add minced garlic; stir 1 minute.
  4. Stir in diced tomatoes with juice and red wine (if using); bring to boil.
  5. Reduce heat to low; simmer at least 15 minutes and up to an hour, to allow flavors to blend. The longer simmer time is recommended when using red wine.
  6. DO AHEAD Tomato sauce can be made ahead of time. Cool slightly, then cover and refrigerate. Rewarm sauce before continuing.
  7. Preheat oven to 375°F. Start to boil water for pasta. Pour tomato sauce into shallow glass or ceramic baking dish.
  8. Using the back of a spoon, make 6 evenly spaced indentations in sauce for holding eggs.
  9. Crack 1 egg into each indentation in sauce (some of eggs may run together slightly in spots).
  10. Bake until egg whites and yolks are softly set, 12 to 16 minutes. Carefully remove baking dish from oven.
  11. As eggs are baking, cook pasta so that pasta finishes just before eggs come out of the oven.
  12. Season eggs with salt and pepper; sprinkle grated Parmesan cheese over dish and serve over Nature’s Legacy Whole Spelt Pasta.
Sausage and Mushroom Variation
  1. -12oz Italian sausage (Hot or Sweet)
  2. -1 package your favorite mushrooms (we prefer baby bellas)

    Brown the Italian sausage in step 2. Add the mushrooms in step 3.
Spinach Artichoke Variation
  1. -4-6 oz baby spinach
  2. -1 can artichoke hearts, drained

    Add the baby spinach until wilted after step 2. Add the artichoke hearts in step 3.
Basil, Olives and Capers Variation
  1. -1½ tbsp capers, rinsed
  2. -1/2 cup Greek olives, chopped
  3. -1/4 cup fresh basil, chopped

    Add the capers, Greek olives and basil in step 3.
Chevre and Roasted Red Pepper Variation
  1. -1 roasted red Bell Pepper (see below)
  2. -4 oz chevre

    Char bell pepper directly over gas flame or in broiler until blackened on all sides. Enclose pepper in paper bag 10 minutes. Peel, seed, and chop pepper. Add the roasted pepper in step 3. Add the chevre after step 8. You will not need to add the Parmesan cheese with this variation.


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247 comments to Recipe: Whole Spelt Pumpkin Muffins (and other spelt recipes)

  • Jodi

    HI, I only got 6 small muffins out of the spelt recipe above- not sure why, but its rather annoying to go to the trouble of baking for such small quantities!

    • Assistant to 100 Days (Amy)

      Hello Jodi. Not sure what happened but you should have gotten at least a dozen. I usually have enough batter for 13 or 14. ~Amy

    • Maria

      I just made these and only for 6 muffins as well. I substituted for oat flour and coconut oil instead of butter. Do should be the same quantity. Definitely not a mixture for 12. Thank you for the recipe.

  • [...] I think it would be worthwhile to make a big batch of homemade granola cereal and even some whole-grain muffins or homemade soup that you could keep in a small mini-fridge or freezer to help supplement dining [...]

  • Elizabeth

    Can you use Whole Grain Spelt Flour??

  • Can I replace the whole wheat flour with the spelt flour with the banana bread recipe?

  • Susan

    I have a child who won’t eat anything pumpkin. Have you tried this recipe with any other fruit? Was thinking of substituting cinnamon for the pumpkin pie spice blend and little apple chunks for the pumpkin puree. Does that sound like it would work?

    • Assistant to 100 Days (Amy)

      Hi Susan. Since that is not something we have tried, we can’t say for sure. We love, however, when people experiment and let us know how it goes. :) ~Amy

  • Emily

    Do you think I could sub buckwheat flour for the spelt flour?

  • Nichole

    Made these for breakfast this morning. This was the first time I have used spelt flour and loved the results. The texture was not dense at all and actually was fluffy. These were not too sweet but just sweet enough. Great recipe!

  • kassa


    I am in Australia and we don’t have pumpkin spice. Is there a recipe or what are the ingredients? Also your pumpkin puree: What pumpkin do you use to make the puree?

    • Assistant to 100 Days (Amy)

      Hi there. Pumpkin pie spice is cinnamon, nutmeg, ginger and allspice combined. The pumpkin puree we use is generally an organic canned pure pumpkin puree, though you could puree your own from a fresh pumpkin. ~Amy

  • amanda breeding

    i love the pumpkin muffins. i made mine with oat flour (i personally just ground up some old fashion oats) and they turned great. my 19 mo old even loved them.
    thank you for this site and recipes. my family and i are working to eat cleaner and you are a great help!!

  • keri

    Sounds good but Can I substitute with coconut flour?

    • Assistant to 100 Days (Amy)

      Hi Keri. You may be able to incorporate some coconut flour but it soaks up so much moisture that I think you would have to completely reinvent the recipe. ;) ~Amy

  • Cortney

    Thanks for mentioning in the video that you can substitute coconut oil for butter in this recipe. I am going dairy free while nursing my daughter, and was bummed about the melted butter until I saw the video.

  • Desiree

    My son has an egg allergy. Have you tried the Spelt Pumpkin Mufffin recipe with any egg substitutes? Any recommendations? Thank you!

    • Assistant to 100 Days (Amy)

      Hi there. Some possibilities for substituting for one in baking are:
      1/4 cup of applesauce (or other pureed fruit)
      1/2 mashed medium banana
      1 tablespoon ground flax seed mixed with 3 tablespoons warm water
      Hope that helps. ~Amy

  • […] would like to try two things: Pumpkin Muffins (made with whole wheat flour rather than spelt flour referenced in the recipe) and Rice & Bean […]

  • kristina

    Would you consider Arrowhead Mills spelt flour a non-refined flour? Thanks.

  • Natalie

    Do you know if there is a difference between American and Canadian whole wheat flour in regards to baking? I know there is a difference in the way ours (Canada) is made, but I wasn’t sure if that affected the baking. The first time I made this recipe I followed it exactly with all brand new ingredients substituting the spelt flour for soft whole wheat(our version of white whole wheat I think). The batter looked like cookie dough and turned into hard little rocks when I baked it. I tried it with only 1 cup of whole wheat flour and I got 12 perfect muffins. Just wondering if any of your Canadian followers have had similar experiences.

    BTW They were soooooooo delicious!!!

  • Kristina

    Whole spelt lemon cottage cheese pancakes……ABSOLUTELY AWESOME! Even got the man to eat them and he loves them! Woo hoo! Thanks Lisa!

  • […] leave home and now that I am adult, I wish I could spend more time there!  While at home, we made whole pumpkin spelt muffins (which are addictive beware!).  We had some leftover pumpkin purée which we used a few days […]

  • Franki

    Just made the muffins yum! Didn’t have pumpkin pie spice so used clove,nutmeg, ginger and cinnamon. I doubled recipe except for honey and added a small amount of semi sweet chocolate chips and subbed 1/2 butter for Greek yogurt. Boy were they moist. My daughters who always hate pumpkin saw the gooey chocolate and couldn’t resist!

  • Jamie

    I’m in love with the pumpkin muffin recipe. I’ve been baking a lot of muffins recently for a quick go-to in the mornings, and this is by far the easiest and tastiest I’ve come across – thank you so much! I love the minimal ingredient list, using honey instead of sugar, and of course they taste great! My picky husband and twin toddler girls love them as well. Thanks so much for a breakfast staple in my home, I hope to see many more muffin recipes to come. 

  • Kate

    These turned out great! I have to say I made more substitutions than I intended to because of ingredient availability. I substituted: 2T flaxmeal:6T water instead of eggs, 4T maple syrup instead of honey, and added 1/2 banana for moisture. Cooked for 15 minutes in mini muffin tin, made 30 muffins. I have never used spelt flour before and the texture IS light and fluffy. I will make these again.

  • Alissa

    Just tried this recipe for first time. My daughter loves them. I even cut the honey done by 25%. I got 12 perfect sized muffins from this recipe.

  • Franki

    Loved the pancakes so much! I just wish the batch made more, I only got about 10 small ones.

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