Took a favorite pumpkin quinoa muffin recipe (with flour) and swapped out ingredients to make these more fibery and without gluten (be careful of oats if you are strict gluten-free; use a gluten free flour mix or certified GF oats).
Pulse in food processor until nuts are ground up
1/2 C ground nuts (almonds, sunflower seeds, walnuts) or almond meal
1/2 C gluten free flour mix or finely ground oats
1/4 C flaxmeal
1 tea baking powder
1/2 tea baking soda
1/2 tea salt
Add spices (or use "pumpkin pie spice"):
1/2 tea cinnamon
1/4 tea ground ginger
1/8 tea allspice or cloves
1/8 tea nutmeg
Add to food processor and pulse until beans and dates are thoroughly combined:
1 C cooked beans (kidney beans, or other red beans like adzuki would probably be good. or substitute white beans)
1/3 C packed pitted dates (approx 3-4 dates)
Now add and combine:
3/4 C canned plain pumpkin (if using "pumpkin pie filling" omit dates and spices from above)
1/2 C buttermilk or plain yogurt or substitute applesauce
Stir in 3/4 C cooked quinoa and mix just to combine. (you could substitute other cooked grains, like millet, amaranth, barley etc.)
Pour into greased muffin pan. Sprinkle raw pumpkin seeds on top.
Cook for 30 minutes in 375 F oven or until done in the middle.
1/12 of the recipe (i.e. pour into 12 muffin tins, 1 muffin is a serving) = approx 120 cal; 5 grams protein; 5 grams fat; 16 carbs