Baked pumpkin fritters (pampoenkoekies)

Name: Baked pumpkin fritters (pampoenkoekies)
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 8 portions

Pampoenkoekies are usually shallow-fried and served with cinnamon sugar or caramel. These are baked instead of fried and sweetened lightly, so they suit an everyday snack rather than a special-occasion pudding.

Prep: 15 min
Cook: 25 min
Total: 40 min
Portions: 8

Easy
Pregnancy
Postnatal
Vegetarian
Budget-friendly
Fibre-rich

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Portions

Ingredient quantities update automatically. Cooking times may need a little adjustment when you change the batch size.

Swap an ingredient

Only swaps that keep this recipe pregnancy-safe are offered. Allergen information below updates when you choose one.

Gluten-free alternative: use gluten-free flour blend instead of cake flour

Ingredients

For 8 portions. Tick items as you go — nothing is changed for anyone else.

This recipe contains foods that can contribute to a varied and balanced diet during pregnancy.

Method

Step 1. Heat the oven to 190°C and lightly grease a baking tray or muffin tin.
Step 2. Mix the mashed pumpkin with the eggs.
Step 3. Fold in the flour, baking powder, cinnamon and sugar to make a thick batter.
Step 4. Spoon rounds onto the tray, flattening them slightly.
Step 5. Bake for 20–25 minutes until risen, firm and golden, and the middles are set rather than wet.
Step 6. Serve warm with a spoon of plain yoghurt.

Allergens for your selection

Contains: Eggs
Contains: Cereals containing gluten
Contains: Milk

Ingredient brands and substitutions can change allergen content. Always check the labels on the products you buy.

Food safety

Use pasteurised milk, maas and dairy products in pregnancy, and avoid unpasteurised (raw) milk and soft mould-ripened cheeses.
Cook meat, chicken, fish and eggs right through — no pink meat, no runny yolks.
Wash all fruit, vegetables and leafy greens in clean water, and wash your hands, boards and knives between raw and cooked food.
Avoid liver and liver products such as liver pâté in pregnancy because of their high vitamin A content.
Cool, chill and reheat food once only. Where power supply is unreliable, cook smaller amounts more often rather than storing cooked food.
Speak to your doctor, midwife or a registered dietitian about supplements and about any food you are unsure of.
Make sure the egg batter is cooked through — the fritters should not be wet in the middle.
Combining protein, fibre and minimally processed starch makes a meal more filling and releases energy more gradually. No single food or recipe improves fertility or guarantees conception. Individual dietary advice should come from a registered dietitian or your doctor.

Allergens

Contains: Eggs
Contains: Cereals containing gluten
Contains: Milk

Ingredient brands and substitutions can change allergen content. Always check the labels on the products you buy.

Sources

South African food-based dietary guidelines — National Department of Health, South Africa, reviewed 7 September 2026
Nutrition information for the public — Association for Dietetics in South Africa (ADSA), reviewed 7 September 2026
Five keys to safer food — World Health Organization, reviewed 7 September 2026
WHO recommendations on antenatal care for a positive pregnancy experience — World Health Organization, reviewed 7 September 2026