Pumpkin season is here, and there’s no better way to enjoy it than with a batch of Pumpkin Protein Muffins. These muffins are not only deliciously moist and fluffy, but they’re also packed with protein to keep you satisfied. Perfect for breakfast, post-workout fuel, or a healthy snack on the go.
Unlike traditional pumpkin muffins, which are usually loaded with sugar and butter, this recipe uses wholesome ingredients like pumpkin puree, protein powder, and oats. You’ll still get that warm pumpkin spice flavor you love, but with a healthier twist that supports your fitness and wellness goals.
The best part? They’re quick to make, store well, and can even be meal-prepped ahead of time. Bake a batch on Sunday, and you’ll have a nutritious, high-protein treat ready all week long.
🕒 Cooking Time & Serving
- Prep Time: 10 minutes
- Cook Time: 18–22 minutes
- Total Time: ~30 minutes
- Servings: 12 muffins
🥘 Ingredients
- 1 cup pumpkin puree (not pumpkin pie filling)
- 2 large eggs
- ½ cup Greek yogurt (plain, non-fat or low-fat)
- ¼ cup honey or maple syrup
- 1 tsp vanilla extract
- 1 ½ cups rolled oats (ground into flour)
- 1 scoop (30g) vanilla protein powder
- 1 tsp baking soda
- 1 tsp baking powder
- 2 tsp pumpkin spice (or cinnamon + nutmeg + ginger mix)
- ¼ tsp salt
- 2 tbsp almond butter or peanut butter
- Optional: ¼ cup dark chocolate chips or chopped walnuts
👩🍳 How to Make (Step-by-Step)
- Preheat Oven
Preheat your oven to 350°F (175°C) and line a muffin tin with paper liners or lightly grease with cooking spray. - Mix Wet Ingredients
In a large bowl, whisk together pumpkin puree, eggs, Greek yogurt, honey/maple syrup, vanilla extract, and nut butter until smooth. - Add Dry Ingredients
In another bowl, combine oat flour, protein powder, baking soda, baking powder, pumpkin spice, and salt. - Combine Batter
Gently fold the dry ingredients into the wet mixture until well combined. Do not overmix. - Fill Muffin Tin
Spoon the batter evenly into 12 muffin cups. Top with chocolate chips or walnuts if using. - Bake
Bake for 18–22 minutes, or until a toothpick inserted in the center comes out clean. - Cool & Enjoy
Let the muffins cool for 5 minutes in the pan, then transfer to a wire rack to cool completely.
📝 Notes
- Store muffins in an airtight container in the fridge for up to 5 days, or freeze for up to 2 months.
- For extra sweetness, add 1–2 tbsp of coconut sugar.
- Swap oat flour with almond flour for a gluten-free version.
- Casein protein works best for soft muffins, but whey or plant-based protein works too.
❓ FAQs
1. Can I make these muffins dairy-free?
Yes! Swap Greek yogurt with coconut yogurt and use plant-based protein powder.
2. Can I use fresh pumpkin instead of canned?
Yes, just roast and puree fresh pumpkin until smooth.
3. Are these good for meal prep?
Absolutely! Bake ahead, refrigerate, or freeze for quick grab-and-go snacks.
4. Do I need protein powder?
It helps boost protein and structure, but you can replace it with more oat flour if needed.
🍽 Nutrition (Per Muffin – 1 of 12)
| Nutrient | Amount |
|---|---|
| Calories | ~140 |
| Protein | 9–10g |
| Carbs | 17g |
| Fat | 5g |
| Fiber | 3g |
| Sugar | 5g |
(Values may vary depending on protein powder and add-ins.)
⚠️ Disclaimer
This recipe is intended as a healthy snack option, but it should be enjoyed in moderation. Always check ingredients if you have food allergies (nuts, dairy, gluten, etc.). If you’re on a medical or specialized diet, consult your healthcare provider or nutritionist before making dietary changes.
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