Healthy Pumpkin Cake (with applesauce and whole wheat flour)

Is Pumpkin Cake Healthy?

This pumpkin cake is still a dessert, but it’s a better-for-you version of a traditional frosted pumpkin cake. I’ve made a few simple adjustments to lighten it up — enough that I consider it on the healthy side. It’s sweet, cozy, and satisfying without being over the top — the kind of treat you can enjoy occasionally without feeling guilty.

I’ve done something similar with my Pumpkin Fluff, so you’ll want to check that one out too!

This cake is a lower in calorie and sugar option compared to desserts like my Libby’s Pumpkin Roll or The Easiest Pumpkin Pie Cake Ever — but all three are worth making depending on what you’re craving! It’s the holidays and pumpkin season, so go ahead and live a little. You have my permission.

Ingredient Photo

Ingredient Notes, Variations, and Substitutions

• Pumpkin: I use Libby’s 100% pure pumpkin, but any store brand works just as well. Just make sure you’re not using pumpkin pie filling (sometimes labeled pumpkin pie mix) because it has sugar and spices already added in.
• Flour: I use equal parts whole wheat and all-purpose flour to add some whole grains. You can use all white flour if you’re not concerned about adding extra fiber or nutrition.
• Applesauce: To keep this recipe lighter, I use unsweetened applesauce instead of butter or oil. You can substitute with melted butter, or vegetable, canola, or coconut oil if you prefer a richer texture.
• Sweeteners: A mix of brown sugar and pure maple syrup adds sweetness while keeping the flavor balanced and naturally rich. If you prefer, you can use your favorite sugar substitute to suit your dietary needs.
• Eggs: Eggs help bind the ingredients and give the cake structure so it rises properly. I like to take my eggs out of the fridge about an hour before baking so they come to room temperature — this helps them mix into the batter more easily.
• Leavening agents: A combination of baking powder and baking soda helps the cake rise and stay tender.
• Spices: Cinnamon and nutmeg add that warm fall flavor. You can use pumpkin pie spice instead, and don’t skip the salt—it enhances all the other flavors.
• Whipped Cream Cheese: Sold in a plastic tub and already whipped — look for the 12-ounce size. This makes the frosting light and easy to spread. You can also use an 8-ounce block; just bring it to room temperature and whip it well before mixing.Powdered Sugar: Just enough is used to sweeten the cream cheese frosting without making it overly sweet.Vanilla: Adds a warm, cozy flavor to the frosting and ties everything together.

How to Make Healthy Pumpkin Cake

Here’s a quick look at the steps (with photos). You’ll find more detailed instructions in the recipe card below.

In a large bowl, whisk together the flour, whole wheat flour, baking powder, baking soda, cinnamon, nutmeg, and salt. 

Add the oil, brown sugar, maple syrup, water, and eggs, whisking until well combined.

Storage

Refrigerate: Because of the cream cheese frosting, keep the cake covered in the refrigerator. It will stay fresh for up to 4 days.

Freeze: For longer storage, freeze individual slices on a parchment paper lined baking sheet. Once frozen solid, transfer them to an airtight container and store for up to 2 months.

Frequently Asked Questions