Easy Protein Pumpkin Loaf
- Autumn Bates, CCN, MS, BS, CPT
- 4 days ago
- 7 min read
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Naturally gluten-free and minimal added sugar, this protein pumpkin loaf is bursting with warm spices and cozy vibes. Whip this up for a healthy fall treat that won't ruin your weight loss or wellness goals. Just make sure to share with the fam - they'll love it too ;)
Guys... it's almost my season! Fall (aka AUTUMN 🍂) is just around the corner and I'm getting inspired to eat ALL things pumpkin. Sadly, most of the pumpkin goodies that you can get this time of year are usually loaded with refined sugars and processed flour, making you feel sluggish and bloated.
I'm here to solve that. Because you should be able to enjoy sweater weather without feeling tired and "bleh".
This Pumpkin Bread recipe gets rid of those inflammatory and high glycemic flours and sugars, in favor of nutrient-dense and protein-packed ingredients. Best part, you don't have to sacrifice flavor or texture for this healthier version. So get ready to send this page to your friends and family, because they'll be asking you for the recipe very soon!😋
What's In This Post
Why You'll Love This Recipe
Low added sugar, minimally processed: We use small amounts of honey and pure maple syrup along with mashed banana for a slightly sweet, reduced added sugar loaf.
Whole food fiber boost: Chia seeds and flax seeds help provide 5 grams of fiber per slice!
Protein-packed: Each slice comes in at 14 grams of protein to help support a wellness goal.
Rich in calcium: Support healthy and strong bones with 12% of your daily calcium needs in one slice!
Key Ingredients
Below are important ingredients that make this pumpkin loaf high in protein, low in sugar and packed with fiber.
Greek Yogurt
Greek yogurt helps to significantly bump up the protein and calcium of the pumpkin loaf, making it supportive of strong and healthy bones. Greek yogurt is also rich in a nutrient called Vitamin K2 which is crucial for both bone and heart health. Vitamin K2 is hard to find in foods other than fermented dairy products, such as greek yogurt.
Whey Protein Isolate
Whey protein isolate is often considered the "Gold Standard" for protein powder by nutrition researchers. This is because it's dense in high quality protein that can support bone health, muscle maintenance and a body recomposition goal.
We only use whey protein isolate in our protein powder because it's low in gut irritating lactose and casein, making it the best whey option for those who are sensitive to dairy.
It doesn't hurt that our protein powder was designed to strike the balance between high quality protein powder and absolutely delicious flavor ;)
Check out our zero added sugar vanilla protein powder HERE.
Chia Seeds and Flax Seeds
Fiber is crucial for stabilizing blood sugar levels, feeding the good gut bacteria and raising the satiety hormone GLP-1. That's why I've added both chia and flax seeds to bump up the fiber and therefore support a gut health and fat loss goal.
Pumpkin Puree
You can't have pumpkin bread without pumpkin puree! You can make your own pumpkin puree by roasting and blending fresh pumpkin. But I like to keep things simple and buy canned pumpkin puree. Pro-tip: you can pour the extra canned pumpkin puree from this recipe into a plastic bag and freeze it for later use.
Equipment Needed
9x5-inch loaf pan
Coffee/herb grinder (optional - see recipe notes)
Wire rack for cooling
Ingredient Swaps
Below are some simple swaps to adjust the recipe to your dietary preferences. However, keep in mind that each of the swaps will slightly change the nutrient breakdown and texture or flavor of the pumpkin loaf.
Nut-free swaps
These swaps make the recipe nut-free and will slightly increase the net carbs by about 1-2 grams per slice.
Remove the almond flour and increase the oat flour to 1 1/2 cups.
Swap out the almond milk for either whole milk or a seed milk (like hemp seed or flax milk).
Dairy-free swaps
These swaps make the recipe dairy-free and as a result lowers the protein by about 2 grams per serving. However it's *very* important to note that protein powders other than whey tend to result in a less tasty baked good. Many people who are lactose intolerant tend to do well with a 100% whey protein isolate because it's low in lactose and casein. If possible, I recommend trying to use whey isolate to maintain the delicious texture while using the other dairy-free swaps to reduce the overall lactose load. Of course, if you're allergic to dairy, then you'll need to use all of the dairy-free swaps, including removing whey protein.
Swap the greek yogurt with unsweetened plain coconut yogurt.
Replace the whey protein with a zero added sugar vanilla plant-based protein powder.
Use dairy-free chocolate chips.
Low carb swaps
These swaps together bring the net carbs per slice down to about 13 grams and sugars to 5 grams. The end result will be less sweet, so if you prefer to bring the sweet flavor up a bit, try adding 5-10 drops of liquid stevia or monk fruit extract.
Reduce the mashed banana to 2 tablespoons.
Cut the honey and maple syrup down to 1 tablespoon each.
Reduce the chocolate chips to 1/4 cup.
Increase ground chia seeds to 1 1/2 tablespoons.
Decrease oat flour to 1 cup.
Increase almond flour to 1/2 cup.
Storing and Reheating
Store in an airtight container or wrap with plastic wrap or a beeswax wrap (like this one) and keep in the fridge for up to a week.
In my opinion, this recipe is best eaten cold, straight out of the fridge. However, if you prefer yours warmed up, then wrap individual slices in foil before popping it in a preheated oven at 350 F for 5-7 minutes.
What To Pair This With
To support a fat loss or wellness goal, I recommend eating this loaf as either an occasional dessert after your meal or paired with another high protein food during your meal. This will help to balance blood sugar levels and better support a fat loss goal.
However, keep in mind that this is still considered a "treat" (although a much healthier one). If you're working toward a fat loss goal, it's best to keep treats to 1-2 times per week for best results.
Below are some protein-rich options you can pair this loaf with to make it a complete meal. Choose one to pair with a slice of the pumpkin loaf.
Important Note: If you are following my 7 Day Detox, this Pumpkin Loaf recipe would not be compliant during Detox Week due to the added sugars. But feel free to test this recipe out after your 7 Day Detox has ended!
FAQ's
How does this pumpkin loaf compare to traditional pumpkin loaves or pumpkin bread?
Other pumpkin breads, like Starbucks Pumpkin & Pepita Loaf, tend to use processed flours and sugars that make it low in fiber, low in protein and high in sugar and carbs.
When compared to the Starbucks option, our pumpkin bread has:
less than half the carbs
more than double the fiber
more than double the protein
We also don't use any processed white flours, soybean oil or modified food starch that you'll find in other store-bought pumpkin breads.
Is this pumpkin loaf healthy?
My version uses significantly more satisfying and nutrient dense ingredients than traditional or store-bought pumpkin breads. However, it still contains some added sugar so I would consider this a "treat" or something to eat on the occasion rather than on a daily basis, especially when working toward a weight loss goal.
Other Recipes You May Love
Pumpkin Protein Pancakes (Over 40 grams of protein per serving)
Blueberry Cottage Cheese Muffins (Gluten-free, protein-packed and toddler approved!)
Pumpkin Spice Protein Hot Chocolate (Zero added sugar and 18 grams of protein)
Love this recipe? Let me know in the comments below!
Protein Pumpkin Loaf
Serves 10
Wet Ingredients:
1 cup canned pumpkin puree
1/2 cup full-fat greek yogurt
1/4 cup mashed banana (about 1 small banana)
2 tablespoons honey
2 tablespoons pure maple syrup
2 eggs + 1 egg white
1 teaspoon vanilla extract
1 tablespoon ground flaxseed mixed with 3 tablespoons warm water
Optional 1-2 tablespoons unsweetened almond milk (as needed if the batter is looking too thick or dry)
Coconut oil or avocado oil for greasing the loaf pan
Dry Ingredients:
1 1/4 cup oat flour
1/3 cup almond flour
3/4 cup Autumn's Vanilla Protein Powder
1 tablespoon ground chia seeds
1 1/4 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1 1/2 tablespoons pumpkin pie spice
Instructions:
Preheat the oven to 350 F. Grease a 9x5 inch loaf pan or line it with parchment paper.
Prepare the flax egg: In a small bowl, mix the ground flax seeds and 3 tablespoons warm water. Let this sit for a few minutes while you prepare the wet ingredients.
Mix the wet ingredients: In a large bowl, add all of the wet ingredients (including the flax egg) and whisk until smooth.
Mix the dry ingredients: In a separate bowl, add all dry ingredients except for the chocolate chips and whisk to combine.
Combine all ingredients: Pour the dry ingredients into the wet ingredients stirring gently until just combined. Make sure to not over-mix the batter to avoid a gummy texture. Fold in the chocolate chips.
Bake: Pour the batter into the prepared loaf pan. Set a timer for 30 minutes. After the initial 30 minutes, tent the loaf with foil and bake for an additional 20-30 minutes, or until a toothpick inserted into the center of the loaf comes out clean.
Cool and serve: Let the loaf pan cool for 10 minutes before removing the loaf. Transfer to a wire rack to completely cool before slicing. Slice into 10 even pieces. Store any leftovers in an airtight container or wrap with plastic wrap and store in the fridge.
Notes:
The foil tent helps to prevent the outside of the loaf from getting too brown before the inside is cooked all the way.
You can make your own oat flour by grinding rolled oats in a coffee or herb grinder.
You can also grind your own whole chia seeds and flax seeds in a coffee or herb grinder.
All ingredients are naturally gluten-free. However, if you are celiac or very sensitive to gluten, make sure to double check that all the brands you choose are tested for gluten.
Nutrition Information Per Slice
14 grams protein | 22 net carbs | 5 grams fiber | 7 grams fat | 216 calories