My Pumpkin Muffin Morning

Starbucks makes me sad. I mean really, how difficult is it to make a few Sugar Free holiday beverages and treats? Two years ago they had Sugar Free Gingerbread Lattes but they never returned. Right now people are enjoying Pumpkin Spiced Lattes and Cream Cheese Pumpkin Muffins. Of course there is no Sugar Free version even though there is a SF Pumpkin Syrup. I just bought myself a bottle at World Market, that plus a little insomnia and voila...

A No Sugar Added, Low Carb, Protein Packed, Weight Loss Surgery Friendly version of a Starbuck's Cream Cheese Pumpkin Muffin.

Shelly's Pumpkin Protein Mini Muffins

1 Egg, beaten
3 Tablespoons Milk
2 Tablespoons Sugar Free Pumpkin Torani Syrup (or SF Vanilla with more Pumpkin Pie Spice)
1 Tablespoon Canola Oil
2 Tablespoons Pumpkin Puree (not pie filling)
3 Tablespoons Multigrain Pancake Mix
2 Tablespoons Unsweetened Coconut
1 teaspoon Pumpkin Pie Spice
1 scoop Vanilla Protein Powder
Pinch salt

2 Tablespoons Shelly's Glazed Pepitas
1 batch of Shelly's Cheese Filling

Mix egg, milk, syrup, pumpkin and oil and combine thoroughly. In a separate bowl, mix pancake mix, coconut, spice, protein powder and salt. Tip dry into wet and stir till combined. Pour into a non stick 12 cup mini muffin pan that has been sprayed with Pam.

Sprinkle with glazed pepitas (shelled pumpkin seeds)

Bake at 350 for 10 minutes or till toothpick inserted comes out clean. Makes 12 moist, delicious, mini muffins.

Allow muffins to cool slightly. Using a drinking straw poke a little hole in the center of each mini muffin and pipe Shelly's Cheese Filling inside.

Shelly's Glazed Pepitas

1 Tablespoon Sugar Free Torani Syrup (any flavor - I used SF Vanilla)
1/4 cup Pepitas (raw shelled pumpkin seeds)

Saute seeds and syrup in a pan stirring constantly for a few minutes till you hear popping. Remove from heat and cool. Top Pumpkin Muffins batter before baking.

Shelly's Cheese Filling

1/4 cup Ricotta Cheese
1 teaspoon Sugar Free Jello Cheesecake Pudding Mix, dry
2 teaspoons Sugar Free Vanilla Torani Syrup

Mix till well combined. Spoon into a piping bag or a Ziploc that has the corner snipped off. Seal baggie with tape. Pipe into mini muffins. If you don't want to pipe it you can always slice them in half and smear it in the middle. This filling is also great on sliced apples.

Dear Bux,
See it's really not that hard.


Kelliann said...

You never cease to amaze me! I can't WAIT to try them - today, in fact!

Anonymous said...

I'm so glad you posted this. It's really sad that both Starbucks and Caribou Coffee do the same thing.. offers super yummo pumpkin/egg nog/mocha peppermint drinks but all only in regular versions, no sugar free options. They would have alot more business if they did that!

I can't wait to try this recipe!

Jennifer Wagner said...

I just bought the sugar free pumpkin syrup at Wolrd Market 2 weeks ago and this is perfect!!! You ROCK AS ALWAYS!!!!

Ice Queen said...

I am so dismayed at Starbucks refusal to so more sugar free drinks and yummies. I have not had surgery, but I still cut the sugar as much as i can, it is just better for me and my weight loss effort. But I looooove Starbucks. Sad.

Ary's said...

I was waiting for this recipe! Thanks so much, they look simply devine....
Now it have to figure out were to get all the ingredients....i am so missing à lot of thing here in the netherlands. I tried to have it shipped from Amazon, but they wouldn't and i have no clue why???

Anonymous said...

I bet these would be good baked in the mini donut pan. You could pipe the filling in the "hole". These sound really good

Debbie Dickard

Michelle "Shelly" said...

Hope you guys enjoy them!!

@Ary I know I wish they would ship internationally... do you have a US family member you could ship it to them then have them send it over?

@Debbie Great idea :)

Ary's said...

@ Shelly; i just mailed my good friend in Texas if i can mail her my shopping list so she can ship me the groceries...
I am sure she would love to do that, i just got an package from her with agave sirup and truvia ( two other things i cannot get here). I think i need to start a webshop for al the wls people here! So we can enjoy all the good stuff as well!
Looking forward to more wonderfull recipes!

Loretta a/k/a Mrs. Pom said...

Thank you! Thank you! Thank you!

I was at Starbucks about an hour ago and asked, ever hopeful, do you have sugar free pumpkin spice lattes....uh, no, was the reply.

I don't have a World Market around here, but will look online. Other sf pumpkin has disappointed in the past.

Michelle said...

The cheese filling sounds delish. I might just pipe that directly into my mouth!

Fredda said...

Starbucks sucks BIG TIME! The closest one to me is at least 30 minutes away. You'd think I lived in a small town! Thanks for the idea Shelly! Gonna try these soon!

Lynn Barboza said...

Sounds wonderful Shelly. I've been wanting to make pumpkin muffins, and your recipe sounds lots better than the one I have. I'm looking forward to trying it. My only problem is that I can't find canned pumpkin anywhere. Where did you find it? (I'm in Texas.)

Thanks so much for sharing your journey, knowledge, and creativity with us! You're a blessing!


Michelle "Shelly" said...

LOL @Michelle I actually did that ;)


I hear there is a pumpkin shortage. I have been able to find it at our Henry's and Trader Joe's but I know others back east & south esp. that say its been out. I put a link for an online source in the blog but it's a mass quantity. I figured maybe people could split it.

Shikari said...

Oh man! I'm totally going to cost plus tomorrow. Haha. Thank you Shelly!! The fall/pumpkin flavors were always my favorite~!

BTC said...

How long do you think these muffins will keep unrefrigerated? I'm going out of town this weekend and would like to take a batch with me, but we'll be at a B&B. Would they keep for 2-3 days in a zip-lock in cooler weather?

Michelle "Shelly" said...

BTC, How nice. Without the filling 2, 3 days but if you fill them... that needs to be refrigerated.

Cinn said...

Thank you Shelly! I was just at Starbucks yesterday and saw both of those items. Now I won't feel so deprived.

I'm your newest convert. I bought the donut pan and am asking for the ice cream maker and Bento box for Christmas! My DD can't wait to make bites with me.

You are a blessing Shelly!

Chelsea's Mom said...

Oh God bless you Miss Shelly! I love all things pumpkin flavored (especially this time of year). I was just noticing the pumpkin flavored drinks popping up all around me and wishing I could have them. This recipe looks sooooo good, I can't wait to try it. And I believe if I am not mistaken, you have a pumpkin shake recipe in the archives (think I made that last year!)? I'll have to research! Thanks!

Di said...

I can SO relate to the frustration with da bux. Every time they offer seasonal drinks and once again neglect those of us who don't do sugar I am saddened. Even many of my friends who don't have to worry about sugar content say they would order s.f.beverages. Come on Starbucks....include us in the fun!

Leah R. said...

I passed up purchasing the SF Pumpkin Syrup just this weekend because I didn't have a recipe. Now I do and I'll have to stop and buy it on my way home. I LOVE all things pumpkin and can't wait to try these. Thanks!

Jen Hills said...

I LOVE you!

Jacquie said...

I just wanted to say I got my first bottle of Max Protein Chocolate tonight and made the chocolate ice cream. Oh. My. God.!!! Delish! Thank you for turning me on to this great tasting protein powder!

OliveOilTan said...

Hey Shell - found this on line - might want to try. IT'S SF!

Anonymous said...

Those look and sound amazing, but I just found out I'm expecting and have to admit that I'm pretty terrified of using protein powder.. I've heard horror stories. =/ Any advice as to whether or not there anything I could substitute in it's place?

Michelle "Shelly" said...

Me too. Pumpkin is Fall to me :) Hope you guys enjoy them.

re: Protein Powder replacement in the recipe, not really, its part of a flour replacement. You probably should just skip it. You might want to ask your OBGYN about your protein issue. I know too much protein can effect the kidneys perhaps that is it (though I hear its more of a bodybuilder consuming several hundred grams a day issue) but I'd hit up your Dr for sure.

Vmac1972 said...

I just pulled these from the oven 5 minutes ago!! I can't wait until they cool down so I can put the cheese in, and grub on!!! :)

kl said...

These were fabulous! I made them for breakfast this morning without the glaze and filling (didn't have those ingredients). Absolutely superb!

I hope you don't mind but I shared the link to this recipe on my facebook profile. I have a lot of friends who will LOVE this recipe.

Now that the can of pumpkin is open I plan on making several of your other pumpkin treats! I love pumpkin!

The Babe said...

I just made these and they are DELICIOUS! I can't wait to take them to my surgery support group tomorrow.

Thanks for all the great recipes!

Dawn said...

This is one of the best things I've tasted since surgery, nearly 5 months ago! Thank you :)

Dawn said...

BTW, I am not allowed coconut, so I added another tbsp of protein powder. :) Yummy still!

Anonymous said...

The rainy season has started in Seattle. These were the perfect Saturday night treat. My family and I loved them. We didn't have to worry if they would keep because they were gone so fast.
I didn't have pumpkin syrup so I used SF Caramel. Tasted great.
Deb T.

mama2reese said...

I just went and bought 3 SF syrups but no Pumpkin. I will check World market.

Stacey said...

I have had so much fun playing with what I am finding on your site!!! These are in the oven as we speak!! Spell delicious! I am wondering though about the filling. I made the strawberry cannolis last night and I loved them, but the rest of my family was put off to the ricotta (so I am not going to do the filling in these)----but I was thinking that cream cheese would work. What do you think. I do not have the kitchen know how you do and so I thought I would ask if using cream cheese instead of ricotta would be a good thing.

I'm so glad to read that World Market has Torani syrups---having a hard time finding them, so will try there. And I can't seem to find unsweetened coconut anywhere!!

Thanks so much for all the work you put into this!!

Michelle "Shelly" said...

Stacey, Glad you enjoyed them. Rule #1 to post op cooking. Just serve it don't explain it ;) LOL If you know something is "different" you will find an issue with it, if you just eat it or are given it, you enjoy it. The old saying holds true... "what the eye doesn't see, the heart doesn't grieve over"

Cream cheese would work, though higher in fat, less protein.

Samantha said...

Do you have a suggestion for those of us that can not find sugar free torani pumpkin pie syrup?

is there anything elese I can use?


Michelle "Shelly" said...

Hey Sam, Oh yeah... SF Caramel or Vanilla would be fine. It'll be slightly less pumpkin-y but still yummy. If you have a Cost Plus World Market nearby I picked up a bottle there a few weeks ago.

Samantha said...

No no cost plus or anything like that near me I live on the east coast. Thanks for the substitution though I have both caramel in vanilla i will try that this weekend! :)


FitBy40 said...

making these today for my very picky and very anemic daughter, in hopes that she'll get some iron in her!
Could you explain what you mean by a 'scoop' of protein powder because when I use Genisoy it's about a tbsp., when I use muscle milk, it's about a cup!

irene sayre said...


i was wondering why you never post the nutritional count for your recipes, calories, fat, protein, etc?

love them!

thanks, irene

Michelle "Shelly" said...

Hey Irene, I do the nut info for me but I don't post because if you change an item, brand, milk fat content, etc. the #'s swing dramatically so I let you figure it out based on your ingredients. It's easy... see links and resources tab for the 411.

Anonymous said...

I brought 4 dozen of these little jewels to my WLS support group picnic yesterday-they were the first dish emptied and today I've had no less than 14 emails asking for the recipe!
Thank you for making me so popular and giving me an option that keeps me away from SB's pumpkin treats! (Pumpkin anything rocks my boat, what can I say :)