This is a good breakfast, snack, and vegetable treat all put together in one perfect bite. Indeed, a healthy and nutritious way to satisfy your craving for sweets. Gluten-free and vegan-friendly.

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  • Preparation Time

    15 minutes
  • Baking Time

    20 minutes
  • Difficulty Rating

  • Serves



  1. 1¼ lbs. / 570 g (whole weight) butternut squash, peeled/seeded and cut into cubes
  2. 2 eggs, preferably organic omega-3 or pastured or ¾ cup / 170  ml aquafaba (canned chickpea fluid) or flaxseed gel
  3. ½ cup / 120 ml milk, preferably organic pastured or vegan
  4. ½ tsp. / 1 g Stevia or monk fruit sweetener
  5. 1 Tbsp. / 15 g organic grass/pasture-fed butter or organic vegan buttery spread
  6. 1½ cups / 240 g brown rice flour
  7. ½ tsp. / 1¼ g cinnamon
  8. 2 tsp. / 10 g baking powder
  9. ½ tsp. / 2½ g baking soda
  10. ½ tsp. / 3 g salt


  1. Preheat the oven to 350°F / 175°C. Coat a standard muffin tray with non-stick cooking spray.
  2. Steam the butternut squash for 15 minutes, until tender. Process the cooked butternut squash in a blender to make a smooth purée. Stir in the egg, milk, Stevia syrup or monk fruit sweetener, and butter; process for a few seconds more.
  3. In a bowl, combine the flour, cinnamon, baking powder, baking soda, and salt. Stir in the butternut squash purée to incorporate with the dry ingredients. Fill the muffin cups with the batter to ¾-full.
  4. Place the filled cups on a baking sheet over the center rack of the preheated oven. Bake for about 20 minutes. To test readiness, insert a toothpick into the sides of a cupcake – it should come out clean when done.
  5. Transfer the muffin cups to a wire rack to allow cooling before taking the muffins out of the cups.
Serving size: 1 muffin Exchanges per Serving: ¼ Carb, ½ Fat

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Comments 155

  1. I made these using a banana instead of the sweetener and wholemeal spelt flour instead of the brown rice flour. Also added plenty of allspice, cinnamon and ginger. They are fantastic!! Almost too good to be true!

  2. I made this recipe in cake pan and cut it in
    T welve equal servings. They were o.k.,but
    They were dry,they baked up faster than
    Required . will do these again with more
    Liquid and check for doness sooner…..

  3. Just made these….delicious! They are fantastic as a snack, with a meal or for breakfast w/eggs…..yummy- I love butternut squash! Making the extra butternut I had left over w/apples/cinnamon to go with my meatloaf dinner tonight so nothing goes to waste!

  4. Hi, alha. Monk fruit is a naturally sweet plant from which a healthy non-caloric sweetener is made.
    This recipe will definitely work with whole wheat flour and sugar (about 1/2 cup of sugar, preferably whole or demerrara), but the sugar will result in more carbohydrates, for a total of 2 per muffin if you make 12 muffins.
    You can find items like monk fruit sweetener, brown rice flower, and whole unrefined sugar at health-oriented shops such as Whole Foods Market, as well as online on such sites as Amazon.

  5. Hi, OceanJackson. Those are just the ideal forms, but you can use whatever works for you. I suggest that you ease into it all with just starting with foods that you already have at home, and gradually upgrade to healthier versions as you have to refill your cupboards and refrigerator. As you hit your stride, it will get easier and less time-consuming.

    • I went vegan recently, it’s easier as I only buy vegan now and only look for these and I omit the rest. I lost weight and when I don’t have time I just throw everything in one pot- vegetables and carbohydrates like rice or potatoes- and it makes a nice soup. I buy organic and it all comes to my house in a box every week, online shopping. It’s so much quicker than queuing in supermarkets and cooking meat. It cooks in an hour, by the time I come home and have a shower it’s ready.

  6. If it helps anyone else, I have made these twice now and both times I had to cook them considerably longer than the recipe says (about 35 minutes). Then, even though they seem done, once I unfreeze 1 or 2 to have on the menu, they seem “soggy” in the middle. So, now after thawing I cut them in half and put them in the toaster oven on high heat (425) and let them stay in there until the cut sides get brown. They are delicious and I’ll keep making them in spite of the extra work.

  7. news flash our stores NEVER, EVER say what the cows that produced the milk were fed & if they did the laughter would vibrate the walls of the building down. Get serious, this program was pitched as teaching you how to eat healthy not how to go bankrupt in a week, we would have to drive more that 100km each what to get to a large enough city for any of the stores to say what the cow ate when it comes to milk, You can find out what the beef in the cooler was fed but that is it. and Vegans would starve out here.

    • I’m sure that is true for those living rurally, but my experience is that in some rural areas, farmers will sell their organic meat, eggs and milk straight from the farm- and it is no more expensive than the chemical filled products found in traditional grocery stores. There are also online stores that will ship the dry goods to you such as the flours and stevia etc. I think that people who don’t care so much about the ingestion of GMO’s, allergens, artificial ingredients and sprayed fruits and veggies could be just as well served by a different program. I for one have been looking for a long time for a program that does not advocate the bad stuff that helps to keep us unhealthy (as do the diabetic diet plans, and yes, I am diabetic). As for the financial thing- I share that concern…I find that in my first week, I wasted food because it was listed only once in the menu (beans) and then left to rot in the fridge. I’ve learned now how to make substitutions to not waste. And the recommendations around the type of flour etc. are suggestive. So, perhaps you can purchase one alternative item per paycheck or something like that until your pantry is transformed. My grocery bill is also about 20% higher…because I am eating more and not starving myself. I always did buy organic and have found the cheapest sources for that stuff- so no more expensive there. For people who are impoverished and marginalized, I realize that this program would be impossible. Indeed, the entry fee would not be possible. Keep it up Trim-down club. Well-done from this person’s perspective.

      • I totally agree. I am having a blast with the different recipes. Putting them all in a binder and rating them according to what my family thinks, etc. Yahoo to trim down club. Never had so much energy and look forward to the snacks etc.

  8. Hello Ossie,
    I have tries numerous times to make these muffins but without much success. I have tried the following – Used 3 tsps Baking powder, used normal wholewheat flour, whipped egg whites and folded tham in to the mix. I still have very dense muffins that take over 35 minutes to bake. Please can I have your thoughts.

  9. Hi, edia. That is because “carb” exchanges assume up to 3 grams of protein each (in addition to 15 grams of carbohydrates) – so even though this recipe does yield some protein (just over 3 grams per muffin), it comes out 0 for exchanges. The advantage is that the Menu Planner application will let you have a muffin with a yogurt, instead of having this one item take up more than one food group exchange.

  10. Made these today for next week and there are wonderful smells in my kitchen. Definitely makes me think of fall. I used a whole butternut squash and roasted it whole in the oven, let it cool and scooped how the squash for the muffins.

    Little treats like these muffins give me encouragement that eating healthy is easy and enjoyable. Thanks!

  11. I love these butternut squash muffins, but I did change a couple of things. I added 1 teaspoon of baking powder
    and 1/c granular Stevia… I like my muffins a bit sweeter.

    I also made some bran muffins based on this recipe. they are so yummy. Here’s the recipe

    Moist Bran Muffins
    48 muffins per recipe (count = 1 muffin =3/4 carb+ .1Protein+ .68 fat)
    In comparison 12 butternut muffin per recipe = (1.2carb+ .2 protein)
    Serving size is the same 1 muffin is the serving size

    2 c boiling water
    2c 100% bran cereal
    1 c demerara sugar
    1c coconut oil (shortening consistency)
    4 eggs
    25 tsp soda
    1 tsp baking powder
    2tsp xanthum gum
    5 1/2 c buttermilk
    6 c SWG all purpose flour
    4 c 40% bran flakes
    Pour boiling water over the 100% bran. Set aside. Cream sugar and shortening, and eggs. stir in salt, soda, and buttermilk. Add bran mixture. combine flour and bran flake
    I want to make Bran muffins.They call for several ingredients I know how to convert to this plan but they call for 100% bran cereal,40% bran flakes cereal, and buttermilk. Are these ingredients on this plan and if not what would be good substitutions for them? Thanks so much for all the help you give to me and all the others . This is a priceless gift you do for us each day! Thanks ever so much for your patience as we learn to be healthier . Store in the refrigerator until use. Cover. Bake 400* for 14 minutes in muffin tin. Fill half full and spray with coconut oil cooking spray .

    Ossie’s reponse to bran muffins:
    Hi, Deborah. Those products can definitely be part of the program – just check the cereal ingredients to be sure there aren’t undesirable additives – like corn starch or syrup and hydrogenated fat, and that the amount of sodium per serving is less than 140 mg. Buttermilk is fine – organic is always best, if you can. Demerara is found at my grocery store.

  12. Just made these muffins and they did not rise like the picture shows. Not sure if using frozen squash or just halving the ingredients did something to them. I haven’t tried them yet, so, not sure of the taste yet.

  13. Great basic recipe. A bit bland for my tastes though. My tastiest experiments are a little more savory, with nutmeg, ground ginger and some pumpkin seeds for taste; and 1/2 ripe banana instead of sweetener. And I prefer wholemeal wheat or spelt flour. Of course that changes the nutritional values a bit.

  14. I find this muffin to be verrry bland. I have been eating them, but am curious – would substituting applesauce for the fat/butter add flavor and the recipe remain menu-compatible? Also, I think about adding some other spices…perhaps cardamom?

  15. Hi, Maxidog. Do be sure to check these muffins in the Menu Planner, and the program will give you a recommended serving there within a breakfast designed to meet your needs so that you are not hungry. I agree, that one muffin and a beverage is not enough.

  16. Ossie, I wanted to switch out raisin bran muffin for the squash muffin. I know the squash muffin counts as 2 carbs. I can’t get a count ( exchange) for the raisin bran. Can you help me with this please and thx. I know the bran has a lot more fat added than squash, plus has fruit.

  17. Ossie said
    “Hi, Rosie. This program does not work with calories, but I can tell you that each muffin yields 18 grams of carbohydrates, 4 grams protein, and 3 grams of fat.”
    How about fiber content? anyone know?

  18. Looking at the comments can I please make my own point. Nearly all of the terms used in the recipes and plan are American. Please could you include the English names or equivalents for some of the ingredients that are easily accessible in the US. I’m having a job finding some of the incredients included in the plan and I don’t want this to put me off. I’m just getting started.

  19. Hi love the sound of these muffins but have never heard of stevia or monk fruit sweeteners here in the UK, I am a newly diagnosed diabetic and have changed from using sugar to splenda (a sugar substitute in the UK) can I use this in there place.
    I have also changed to an olive oil spread to aid my weight loss can I use this ?.

  20. I have a kitchen scale so I was able to measure the peeled squash to exactly 1 lb. Followed the recipe exactly as shown and the muffins were almost perfect. I say almost because they could have been a little sweeter. I used monk fruit. Next time I will add a little more or perhaps some dried fruit like raisins or cranberries. All in all, very good

  21. I made these. First time was a disaster! Don’t know what I did wrong but they wouldn’t rise, and wouldn’t cook! Suspect I used too much Butternut squash. The second time I made them they came out great! I used spelt flour (bought from Tesco) and they rose great this time! Definitely all the better for a handful of raisons or sultanas being thrown in the mix. Other half enjoys them too, defo going to make these again!

  22. I have a problem with the measurement of the squash. It would be much easier to measure a certain amount of pureed squash than to guess at how much is a pound. Does this mean a 1 pound squash with skin and seeds, or 1 pound of peeled seeded squash? And how can I know for sure if I have a one pound squash? This could be why some people are having a problem with dryness.

  23. These are very good. I had planned to add raisins abut couldn’t find them in the cabinet so added chopped dates. These are very moist, so I may bake a smidgen longer. Also, next time I’ll try microwaving the squash and peeling after it’s cooked. I think that would be a lot easier. All in all very tasty.

  24. Ossie …. are the 2 eggs listed in the recipe with the additional egg or should it now be 3 eggs? I am finding that gluten free recipes seem to be needing more liquid than called for. I am new to this so I may be doing something wrong. Would appreciate any suggestions.

  25. These sound scrumptious. I love anything involving butternut squash (especially butternut squash soup with fresh ginger!) Just need to get some rice flour. I was wondering if Agave Nectar could be substituted for the Stevia. BTW, Stevia is a real plant-based sweetener (not artificial). The story of it’s discovery is quite interesting.

  26. Hi, Ella. While nearly all foods raise blood sugar to some degree, nearly all Trim Down Club recipes are designed to have a low glycemic index. If you are counting carbs, each of these muffins supplies 1 exchange.

  27. Just like with lemon cheese muffins, I find the taste of baking powder and soda much too strong. Also, specific taste didn’t go with the family preferences. I managed to eat some, but the rest went to the bin.

  28. I don’t want any chips, at anyn time. I bake my own bread, what do I use for fat, have been using vegetable oil, should I substitute olive oil. Will change from 60% whole wheat to 100%. I also add the following seeds: flax, sesame, sunflower and pumkin

  29. Even after reading the previous reviews, I decided to make these muffins with some slight modifications. I cooked my squash in the oven vs boiling it. I used almond milk, vs raw. I used 2 packets of Stevia vs the syrup. I used about 2 tbsp of unsweetened applesauce, vs the raw butter and I doubled up on the cinnamon. Voila! Delicious and moist … not crumbly. My only change next time … and yes there will be a next time, is I would play around with the cinnamon a bit more … maybe add some allspice, nutmeg or cardamon.

  30. It is probably the rice flour, it doesn’t have the gluten to hold it together. Mine were not so crumbly, but gave me indigestion….as if they were not properly cooked, although I left them in an extra 10 minutes. I won’t make them again, at least with rye flour. I did like the taste.

  31. I do not like any form of artificial sweeter. Stevia is not a good choice. Make a recipe using real food. What you eat is important, and in moderation all natural food are good. This obsession with contrived food is rediculous

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