Making these cupcakes is simple and relaxing, but what I really love is how smart the recipe is. By using pumpkin purée and applesauce, the cupcakes stay moist without needing lots of oil or butter. The balance of spices brings depth, and the sweetness is just enough to feel satisfying without being heavy. This pumpkin cupcake recipe proves that low calorie desserts can still be delicious, beautiful, and comforting all at the same time.

Low Calorie Pumpkin Cupcakes are one of those desserts that make me feel happy and comforted without any regret afterward. They have that warm pumpkin flavor, soft texture, and gentle sweetness that feels perfect for fall, yet they are light enough to enjoy any time of the year. I love how these cupcakes taste like a classic homemade treat while still fitting into a balanced lifestyle. They are moist, fragrant, and full of cozy spices that make the kitchen smell absolutely amazing while they bake.

I have tried many pumpkin cupcake recipes over the years, but this one is the one I always come back to. I use good-quality pumpkin purée and fresh spices, and I always mix the batter gently to keep the cupcakes soft. You can dress them up or keep them plain, and they always turn out lovely. They are simple, dependable, and perfect for sharing.

You can serve these cupcakes as a light dessert after dinner, some as a sweet afternoon snack, also with coffee, tea, or even a warm spiced latte for a cozy moment.

Its Perfect For:

• Healthy Dessert Lovers- Light, flavorful, and satisfying. Perfect for calorie-conscious eating. No heavy frosting required.
• Fall and Halloween Baking- Warm pumpkin flavor. Cozy seasonal spices. Great for themed gatherings.
• Family-Friendly Treats- Soft and moist texture. Mild sweetness kids enjoy. Easy to make together.
• Meal Prep and Planning- Stores well for days. Easy to portion. Low calorie per serving.
• Beginner Bakers- Simple ingredients. Easy mixing method. Reliable results every time.

Ingredients

• 1 cup pumpkin purée (100% pure pumpkin, not pie filling)
• 1/2 cup granulated sugar or coconut sugar
• 1/4 cup unsweetened applesauce
• 2 large eggs
• 1/4 cup low-fat milk or unsweetened almond milk
• 1 teaspoon vanilla extract
• 1 1/4 cups all-purpose flour (or white whole wheat flour)
• 1 teaspoon baking powder
• 1/2 teaspoon baking soda
• 1 1/2 teaspoons pumpkin spice
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon salt

Optional topping:

• Light whipped topping or low-calorie cream cheese frosting
• A light dusting of cinnamon or pumpkin spice

Kitchen Equipment You’ll Need

• Mixing bowls (one large, one medium)
• Whisk
• Silicone spatula or wooden spoon
• Measuring cups and spoons
• Muffin tin
• Cupcake liners
• Cooling rack

How to Make Low Calorie Pumpkin Cupcakes

Step 1

Prepare the oven and pan: Preheat your oven to 350°F (175°C). Line a standard 12-cup muffin tin with paper liners or lightly spray with nonstick cooking spray. This helps ensure the cupcakes release easily and bake evenly.

Step 2

Mix the wet ingredients: In a large mixing bowl, add the pumpkin purée, sugar, applesauce, eggs, milk, and vanilla extract. Whisk everything together until the mixture is smooth and well combined. Take your time here to fully incorporate the pumpkin, as this creates a moist cupcake without adding extra fat.

Step 3

Combine the dry ingredients: In a separate bowl, whisk together the flour, baking powder, baking soda, pumpkin spice, cinnamon, and salt. Mixing the dry ingredients first helps distribute the leavening agents evenly, which results in lighter cupcakes.

Step 4

Make the batter: Gradually add the dry ingredients to the wet ingredients. Gently stir with a spatula or spoon just until combined. Avoid overmixing; the batter should look smooth but slightly thick, which helps keep the cupcakes tender and soft.

Step 5

Fill the cupcake liners: Divide the batter evenly among the prepared cupcake liners, filling each about 3/4 full. This allows enough room for the cupcakes to rise without overflowing.

Step 6

Bake: Place the muffin tin in the preheated oven and bake for 18–20 minutes. The cupcakes are done when a toothpick inserted into the center comes out clean or with just a few moist crumbs attached.

Step 7

Cool and serve: Remove the cupcakes from the oven and let them cool in the pan for about 5 minutes. Transfer them to a wire rack to cool completely before adding any topping. Cooling fully helps the cupcakes set and keeps frosting from melting.

Step 8

Optional topping: Top with a small swirl of light whipped topping or low-calorie cream cheese frosting. Finish with a light sprinkle of cinnamon or pumpkin spice for extra flavor without adding many calories.

Tips for Perfect Low Calorie Pumpkin Cupcakes

• Use pure pumpkin purée only
  Avoid pumpkin pie filling
  This keeps calories low and flavor clean
• Measure flour carefully
  Spoon and level for accuracy
  Too much flour makes cupcakes dry
• Do not overmix the batter
  Mix just until combined
  Overmixing makes cupcakes dense
• Use room temperature eggs
  They blend more smoothly
  This creates a softer texture
• Fill liners evenly
  About three-quarters full is best
  This helps cupcakes bake evenly
• Let cupcakes cool fully
  Cooling sets the crumb
  It also prevents soggy bottoms
• Keep frosting light or optional
  A small swirl is enough
  The cupcakes taste great on their own

Optional Ingredients

• Light cream cheese frosting
• Unsweetened Greek yogurt topping
• Chopped walnuts or pecans
• Sugar-free maple syrup drizzle
• Mini dark chocolate chips
• Extra pumpkin spice for dusting

How to Serve Low Calorie Pumpkin Cupcakes

I like to serve these cupcakes plain when I want something light and simple, because the natural pumpkin flavor and warm spices are strong enough to make each bite enjoyable without any added sweetness. I find that enjoying them with a cup of hot coffee or herbal tea creates a cozy and comforting moment, perfect for a calm morning or relaxed afternoon.

I also enjoy adding a very light topping when serving them to guests, such as a small spoon of low-fat cream cheese frosting or a dollop of Greek yogurt, which adds a creamy contrast and makes the cupcakes feel a little more festive without adding many calories. This way, the cupcakes look inviting and taste slightly indulgent while still being healthy.

For special occasions like fall gatherings or Halloween, I sometimes dress them up with a gentle sprinkle of cinnamon or pumpkin spice on top, or even a few festive decorations like a small edible leaf or mini chocolate chip, which makes them visually appealing and perfect for sharing, while keeping the focus on the warm, soft, and lightly sweetened pumpkin flavor.

Is Low Calorie Pumpkin Cupcakes Healthy?

These cupcakes are a healthier dessert choice because they use pumpkin purée and applesauce instead of heavy fats. Pumpkin adds fiber, vitamins, and moisture, which helps reduce calories while keeping the cupcakes soft and flavorful.

They are also lower in sugar and can be enjoyed in moderation as part of a balanced diet. While they are still a dessert, they are a smarter option compared to traditional cupcakes loaded with butter and frosting.

Variations and Substitutions

• Gluten-Free Version
  Use a gluten-free all-purpose flour blend
  Make sure it includes xanthan gum
  Texture stays soft and tender
  Flavor remains the same
• Dairy-Free Version
  Use almond or oat milk
  Skip cream-based toppings
  Cupcakes stay moist and light
  Perfect for dairy-sensitive diets
• Sugar-Free Version
  Use a calorie-free sweetener
  Adjust sweetness to taste
  Texture may be slightly softer
  Great for low-sugar diets
• Protein Pumpkin Cupcakes
  Add vanilla protein powder
  Reduce flour slightly
  Makes cupcakes more filling
  Perfect for post-workout snacks
• Spiced Pumpkin Cupcakes
  Add ginger and nutmeg
  Increase pumpkin spice slightly
  Flavor becomes warmer
  Great for fall evenings
• Chocolate Pumpkin Cupcakes
  Add cocoa powder
  Reduce flour accordingly
  Rich but still light
  Chocolate and pumpkin pair well
• Mini Pumpkin Cupcakes
  Use a mini muffin tin
  Reduce baking time
  Perfect portion control
  Great for parties
• Pumpkin Oat Cupcakes
  Replace some flour with oat flour
  Adds fiber and texture
  Slightly heartier crumb
  Still low calorie

How to Store, How to Reheat

Store Low Calorie Pumpkin Cupcakes in an airtight container at room temperature for up to two days. If your kitchen is warm, it is better to keep them in the refrigerator, where they will stay fresh for up to five days.

To reheat, warm a cupcake in the microwave for about 10–15 seconds. This brings back the soft texture and enhances the pumpkin spices without drying them out.

Frequently Asked Questions About Low Calorie Pumpkin Cupcakes

Can I make these cupcakes ahead of time?
Yes, these Low Calorie Pumpkin Cupcakes can be made a day or two in advance, and storing them properly in an airtight container helps maintain their soft texture and rich pumpkin flavor so that they taste freshly baked even the next day.

Can I freeze Low Calorie Pumpkin Cupcakes?
Absolutely, you can freeze the cupcakes without frosting by wrapping them individually in plastic wrap and placing them in a freezer-safe container, and when you are ready to enjoy them, letting them thaw at room temperature brings them back to a soft and moist texture that tastes just like freshly baked.

What frosting works best for low calorie pumpkin cupcakes?
Light cream cheese frosting or a spoonful of Greek yogurt topping works beautifully because it adds a creamy contrast to the soft cupcake without adding significant calories, and a small sprinkle of cinnamon on top enhances the flavor even further.

Are these cupcakes good for kids?
Yes, these cupcakes are excellent for kids because they have a soft, tender crumb and gentle sweetness that children usually enjoy, making them a great treat for school snacks, playdates, or even dessert after dinner, while still being healthier than traditional cupcakes.

Low Calorie Pumpkin Cupcakes Recipe

Recipe by Maria MeyerCourse: DessertCuisine: AmericanDifficulty: Easy

Servings

12

servings

Prep time

15

minutes

Cooking time

20

minutes

Enjoy soft, moist, and flavorful Low Calorie Pumpkin Cupcakes made with pumpkin purée and warm spices. Perfect for a healthy dessert, fall gatherings, or kid-friendly treats.

Ingredients

• 1 cup pumpkin purée (100% pure pumpkin, not pie filling)

• 1/2 cup granulated sugar or coconut sugar

• 1/4 cup unsweetened applesauce

• 2 large eggs

• 1/4 cup low-fat milk or unsweetened almond milk

• 1 teaspoon vanilla extract

• 1 1/4 cups all-purpose flour (or white whole wheat flour)

• 1 teaspoon baking powder

• 1/2 teaspoon baking soda

• 1 1/2 teaspoons pumpkin spice

• 1/2 teaspoon ground cinnamon

• 1/4 teaspoon salt

• Optional topping:

• Light whipped topping or low-calorie cream cheese frosting

• A light dusting of cinnamon or pumpkin spice

Directions

• Prepare the oven and pan: Preheat your oven to 350°F (175°C). Line a standard 12-cup muffin tin with paper liners or lightly spray with nonstick cooking spray. This helps ensure the cupcakes release easily and bake evenly.
• Mix the wet ingredients: In a large mixing bowl, add the pumpkin purée, sugar, applesauce, eggs, milk, and vanilla extract. Whisk everything together until the mixture is smooth and well combined. Take your time here to fully incorporate the pumpkin, as this creates a moist cupcake without adding extra fat.
• Combine the dry ingredients: In a separate bowl, whisk together the flour, baking powder, baking soda, pumpkin spice, cinnamon, and salt. Mixing the dry ingredients first helps distribute the leavening agents evenly, which results in lighter cupcakes.
• Make the batter: Gradually add the dry ingredients to the wet ingredients. Gently stir with a spatula or spoon just until combined. Avoid overmixing; the batter should look smooth but slightly thick, which helps keep the cupcakes tender and soft.
• Fill the cupcake liners: Divide the batter evenly among the prepared cupcake liners, filling each about 3/4 full. This allows enough room for the cupcakes to rise without overflowing.
• Bake: Place the muffin tin in the preheated oven and bake for 18–20 minutes. The cupcakes are done when a toothpick inserted into the center comes out clean or with just a few moist crumbs attached.
• Cool and serve: Remove the cupcakes from the oven and let them cool in the pan for about 5 minutes. Transfer them to a wire rack to cool completely before adding any topping. Cooling fully helps the cupcakes set and keeps frosting from melting.
• Optional topping: Top with a small swirl of light whipped topping or low-calorie cream cheese frosting. Finish with a light sprinkle of cinnamon or pumpkin spice for extra flavor without adding many calories.