Pumpkin Protein Muffins
These Pumpkin Protein Muffins are soft, lightly spiced, and naturally moist thanks to real pumpkin purée. They’re perfect for busy mornings, post-workout snacks, or when you want something cozy that still supports your nutrition goals. With oat or cassava flour and a boost of vanilla protein powder, they strike a balance between wholesome and satisfying.
They come together in one bowl, bake quickly, and store well, making them ideal for meal prep.
Prep Time: 10–15 minutes
Bake Time: 18–22 minutes
Total Time: About 30–35 minutes
Yield: 9–12 muffins (depending on pan size)
Ingredients
1 cup pumpkin purée (not pumpkin pie filling)
½ cup oat flour or cassava flour
¼ cup vanilla protein powder
¼ cup almond milk or water
¼ cup maple syrup or coconut sugar
1 large egg
1 teaspoon baking powder
½ teaspoon baking soda
1 teaspoon pumpkin pie spice
¼ teaspoon salt
¼ cup chopped walnuts (optional)
Instructions
Preheat the Oven: Set oven to 350°F (175°C). Line a muffin tin with paper liners or lightly grease.
Mix Wet Ingredients: In a large bowl, whisk together pumpkin purée, egg, almond milk (or water), and maple syrup until smooth.
Combine Dry Ingredients: Add oat flour, protein powder, baking powder, baking soda, pumpkin pie spice, and salt to the bowl.
Stir Gently: Mix until just combined. Do not overmix, as this can make muffins dense.
Fold in Walnuts: If using, gently stir in chopped walnuts.
Check Consistency: Batter should be thick but scoopable. If too thick, add 1–2 tablespoons milk.
Fill Muffin Cups: Divide batter evenly among muffin wells, filling about ¾ full.
Bake: Bake for 18–22 minutes, or until a toothpick inserted in the center comes out clean.
Cool: Let muffins cool in the pan for 5 minutes, then transfer to a wire rack.
Serve or Store: Enjoy warm or store in an airtight container once fully cooled.
Tips
Use pure pumpkin purée, not sweetened pie filling.
Spoon and level oat flour instead of packing it down.
Choose a protein powder you enjoy the taste of, since flavor matters.
Avoid overmixing to keep muffins tender.
Let batter rest 2–3 minutes before baking to hydrate flour.
If using coconut sugar, whisk thoroughly to prevent clumps.
Toast walnuts first for deeper flavor.
Add a sprinkle of oats or seeds on top before baking for texture.
Store at room temperature for 2 days or refrigerate up to 5 days.
Freeze individually wrapped muffins for up to 2 months.
Variations
Chocolate Chip Version: Add ¼ cup dark chocolate chips.
Gluten-Free Option: Use certified gluten-free oat flour.
Dairy Boost: Add 2 tablespoons Greek yogurt for extra moisture.
Banana Blend: Replace ¼ cup pumpkin with mashed banana.
Extra Spice: Add ¼ teaspoon ground ginger or cloves.
Nut-Free: Skip walnuts or replace with pumpkin seeds.
Lower Sugar: Reduce maple syrup to 2 tablespoons.
High-Protein Boost: Increase protein powder slightly and add extra milk as needed.
Coconut Twist: Add 2 tablespoons shredded unsweetened coconut.
Cream Cheese Swirl: Swirl lightly sweetened cream cheese into the tops before baking.
Q&A
Can I make these egg-free?
Yes. Replace the egg with a flax egg (1 tablespoon ground flax + 3 tablespoons water).
Why are my muffins dry?
Overbaking or too much protein powder can cause dryness.
Can I use whey protein?
Yes, though texture may be slightly firmer than plant-based protein.
How do I store them?
Keep in an airtight container at room temperature for 2 days or refrigerate up to 5.
Can I freeze them?
Absolutely. Wrap individually and freeze up to 2 months.
Are they very sweet?
They’re mildly sweet. Adjust maple syrup to taste.
Can I use whole wheat flour instead?
Yes, though texture will be slightly denser.
What if I don’t have pumpkin pie spice?
Mix cinnamon, nutmeg, and a pinch of cloves.
Can I make mini muffins?
Yes. Reduce bake time to 12–15 minutes.
Are these good for meal prep?
Perfect. They hold their texture well for several days.
Nutrition
(Approximate per muffin, based on 10 muffins)
Calories: 120–140
Protein: 6–8 g
Carbohydrates: 14 g
Fat: 4–5 g
Fiber: 2 g
Sugar: 5–7 g
Values vary depending on protein powder and sweetener used.
Conclusion
Pumpkin Protein Muffins are a simple way to enjoy the comforting flavor of pumpkin spice while adding extra protein to your day. They’re soft, lightly sweet, and easy to customize depending on your preferences.
Whether you enjoy them with coffee in the morning or as an afternoon snack, these muffins deliver warmth, flavor, and balanced nutrition in every bite. Once you make a batch, you’ll likely keep them on repeat throughout pumpkin season and beyond.