November 2022

Pumpkin Buckwheat Muffins


By Tamar Rothenberg, MS, RDN

Feed your guests well on Thanksgiving morning with this perfect fall recipe. This recipe is naturally gluten-free, and a great option for holiday guests with sensitivities.


2 Tbs chia seeds

6 Tbs water

coconut oil spray

1/2 cup buckwheat flour

1/2 cup brown rice flour

1/2 cup arrowroot starch

2 tsp baking soda

1/2 tsp salt

1 (15 oz.) can pumpkin puree

1/4 cup coconut oil, melted

1/3 cup maple syrup

2 tsp vanilla extract

3 Tbs coconut sugar (or other unrefined sugar)

2 tsp cinnamon

1/2 tsp nutmeg


  1. Stir together chia seeds and water and let stand for 15 minutes to gel.
  2. Grease muffin tin.
  3. Preheat oven to 350°F.
  4. In a large mixing bowl, whisk together flours, starch, cinnamon, nutmeg, baking soda, and salt.
  5. In a small mixing bowl, whisk together pumpkin, oil, maple syrup and vanilla. Once chia has gelled, whisk into wet ingredients to combine.
  6. Add wet to dry ingredients and stir to combine.
  7. Add batter to muffin cups 3/4 full and sprinkle with sugar. Bake for 25 minutes or until muffins spring back when touched.
  8. Remove from oven and let stand for 2 minutes. Remove muffins from tin and let cool on wire rack.
  9. Freeze leftovers.


These muffins are less sweet than most — feel free to add a bit more maple syrup if desired. Be sure to use plain canned pumpkin, not pumpkin pie mix.

Tamar Rothenberg, MS, RDN, is a registered dietitian who specializes in recovery after breast cancer in her private practice in Los Angeles. She has a Certificate of Training in Vegetarian Nutrition; and co-led the clinical study, Coping with Cancer in the Kitchen, published in Nutrients. Tamar lends her expertise to Sharsheret Thrivers through nutrition coaching. Check out Tamar’s other recipes in her book, Cancer Diet for the Newly Diagnosed: An Integrative Guide and Cookbook for Treatment and Recovery. Visit Tamar’s website at for more information.

This recipe was submitted by the non-profit organization, Sharsheret, The Jewish Breast Cancer and Ovarian Cancer Community. Support Sharsheret’s Pies for Prevention Bake Sale supporting their Ovarian Cancer Program. The sale was founded by sisters Sharon Wieder and Adeena Sussman in memory of their mother, Stephanie Sussman, and grandmother, Ann Nadrich, both of whom they lost to ovarian cancer. This program is sponsored in part by Merck. Order your pies and baked goods here:

If you or someone you love has been impacted by breast or ovarian cancer or has elevated genetic risk, contact Sharsheret for free support and resources. For more information, visit or call (866) 474-2774.


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