Pumpkin Bread Recipe with Health Benefits: A Nourishing Twist on a Fall Favorite
There’s nothing quite like the aroma of freshly baked pumpkin bread wafting through the kitchen, especially during the cozy fall months. This recipe not only captures the essence of the season with its warm spices and rich pumpkin flavor but also adds a nutritious twist by incorporating whole wheat flour, flaxseed meal, chia seeds, and healthy fats. The result? A delicious, moist, and nutrient-packed pumpkin bread that’s perfect for breakfast, a snack, or even dessert. Let’s dive into the health benefits of the key ingredients in this wholesome recipe.
This pumpkin bread is more than just a seasonal treat. With its combination of nutrient-dense ingredients, it’s a balanced and satisfying option for breakfast, snacks, or even dessert. The high fiber content from the whole wheat flour, flaxseeds, chia seeds, and pumpkin helps with digestion and promotes fullness. Healthy fats from coconut oil, chia, and walnuts support heart health, while the eggs provide essential protein. The natural sweetness from applesauce and cranberries adds flavor without the need for too much added sugar.
So, next time you’re in the mood for some fall-inspired baking, try this pumpkin bread for a treat that’s both delicious and nourishing. It’s the perfect balance between indulgence and nutrition, and your body will thank you for it!
Pumpkin Bread
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Equipment
- 9 x 5-inch loaf pan
- Electric Mixer
- large bowl
- medium bowl
- cooling rack
Ingredients
- cooking spray
- 1 cup canned pumpkin
- ½ cup applesauce
- 2 large eggs preferably cage free
- ⅓ cup coconut oil melted
- ½ cup organic sugar
- ½ cup organic brown sugar
- 1 cup whole wheat flour
- ¼ cup ground flaxseed meal
- 2 tbsp chia seeds
- 1 tsp fine sea salt
- ¾ tsp baking soda
- ½ tsp ground cinnamon
- ¼ tsp nutmeg
- 1 tsp pumpkin spice
- ¼ cup dried cranberries optional
- ¼ cup walnuts, chopped optional
Instructions
- Preheat the oven to 350℉. Coat a 9 x 5-inch loaf pan with cooking spray.cooking spray
- With an electric mixer on medium speed, add the pumpkin, applesauce, eggs and coconut oil in a large bowl.1 cup canned pumpkin, ½ cup applesauce, 2 large eggs, ⅓ cup coconut oil
- Beat in the organic sugar and brown sugar until combined.½ cup organic sugar, ½ cup organic brown sugar
- Whisk together the flour, flax meal, chia seeds, salt, baking soda, nutmeg, pumpkin spice and cinnamon in a medium bowl.1 cup whole wheat flour, ¼ cup ground flaxseed meal, 2 tbsp chia seeds, 1 tsp fine sea salt, ¾ tsp baking soda, ¼ tsp nutmeg, 1 tsp pumpkin spice, ½ tsp ground cinnamon
- Add the flour mixture to the pumpkin mixture and beat until blended. Gently fold in the cranberries and walnuts.¼ cup dried cranberries, ¼ cup walnuts, chopped
- Pour the batter into the loaf pan and bake until a wooden pick inserted in the center comes out clean, 50 to 55 minutes.
- Cool in the pan for 10 minutes then turn out onto a rack to cool completely. Cut into ½-inch slices.
Video
Nutrition
Ingredients Overview & Health Benefits
1. Canned Pumpkin: Nutrient-Dense & High in Fiber
Pumpkin is the star of this recipe, providing not only flavor but also a range of essential nutrients. One cup of canned pumpkin is packed with:
- Vitamin A: Supports healthy vision, skin, and immune function.
- Fiber: Promotes healthy digestion and helps maintain a feeling of fullness.
- Antioxidants: Pumpkin is rich in beta-carotene, an antioxidant that reduces inflammation and supports overall health.
2. Applesauce: A Natural Sweetener
Instead of using excess sugar or butter, this recipe calls for applesauce, which adds natural sweetness and moisture while keeping the bread light. Applesauce is:
- Low in calories: Reducing the need for extra fats.
- High in Vitamin C: Supporting immune health and skin vitality.
- A good source of fiber: Helping with digestion and keeping the recipe wholesome.
3. Cage-Free Eggs: Protein Powerhouse
Eggs help bind the ingredients together while providing essential nutrients like:
- High-quality protein: Necessary for muscle repair and overall body function.
- Choline: Important for brain health and liver function.
- B vitamins: Particularly B12, essential for energy production and red blood cell formation.
Choosing cage-free eggs adds an ethical choice, ensuring better conditions for the hens while still delivering the same nutritional benefits.
4. Coconut Oil: Healthy Fats
Coconut oil provides the richness that makes this pumpkin bread moist without using dairy or butter. Coconut oil contains:
- Medium-chain triglycerides (MCTs): A type of fat that can increase fat burning and provide quick energy for the body.
- Antimicrobial properties: Helping to support overall immunity and gut health.
5. Whole Wheat Flour: Complex Carbohydrates
Instead of refined white flour, this recipe uses whole wheat flour, which retains all the parts of the grain, providing more nutrients:
- High in fiber: Supporting digestive health and keeping you full for longer.
- Rich in vitamins and minerals: Particularly B vitamins, iron, magnesium, and zinc, all important for energy production and immunity.
Whole wheat flour also has a lower glycemic index, which means it won’t cause rapid spikes in blood sugar.
6. Ground Flaxseed Meal: Omega-3s & More Fiber
Flaxseeds are tiny nutritional powerhouses. In this recipe, they contribute:
- Omega-3 fatty acids: Essential fats that have anti-inflammatory properties and support heart and brain health.
- Lignans: Plant compounds with antioxidant and estrogen-like properties, potentially lowering the risk of certain cancers.
- Soluble fiber: Helping to regulate blood sugar levels and support heart health.
7. Chia Seeds: Tiny Seeds with Big Benefits
Chia seeds are small but mighty in terms of nutrition, offering:
- High fiber content: Helping to improve digestive health and increase satiety.
- Calcium and magnesium: Important for bone health.
- Omega-3 fatty acids: Like flaxseeds, chia seeds provide these heart-healthy fats.
Chia seeds also add a slight crunch to the bread, making each bite even more satisfying.
8. Organic Sugar & Brown Sugar: Sweetness with a Natural Touch
While this recipe includes both organic sugar and brown sugar, their amounts are balanced to add just the right amount of sweetness without overpowering the natural flavors. Choosing organic sugars helps reduce the number of chemicals and pesticides in your food, and brown sugar contains a bit of molasses, which adds:
- Small amounts of minerals: Like calcium, iron, and potassium.
9. Warm Spices: Cinnamon, Nutmeg, & Pumpkin Spice
These spices not only enhance the flavor of the pumpkin bread but also provide their own unique health benefits:
- Cinnamon: Known for its ability to help regulate blood sugar and its anti-inflammatory properties.
- Nutmeg: Rich in antioxidants, which help fight off free radicals and support overall wellness.
- Pumpkin spice: A combination of warming spices like cinnamon, ginger, and cloves that also contribute to better digestion and immune support.
10. Optional Add-ins: Dried Cranberries & Walnuts
Dried cranberries: If you choose to include these, you’ll be adding a boost of **antioxidants** and a sweet-tart flavor that complements the pumpkin perfectly.
- Walnuts: Another optional ingredient, walnuts are packed with **omega-3 fatty acids** and **vitamin E**, which help reduce inflammation and promote brain health.