Fluffy Protein Pumpkin Muffins | 17 Grams Protein

Autumn Bates, CCN, MS, BS, CPT
2 days ago
5 min read

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These fluffy protein pumpkin muffins are high in protein and naturally gluten-free thanks to ingredients like almond flour, protein powder and eggs. With flavors like cinnamon and nutmeg, you get all the fall vibes without any of the high fructose corn syrup. Plus, these muffins are toddler approved!

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Recipe Highlights

High Protein: 17 grams protein per muffin
Kid-friendly: Another one of my toddler's favorite recipes
Gluten-free: Naturally gluten-free (but make sure to opt for gluten-free oats if you're strictly gluten-free)
Fluffy and light: Similar to cake in texture!

Key Ingredients

Almond Flour

Almond flour is a low carb and blood sugar stabilizing swap to traditional wheat flour. It's one of my preferred baking ingredients to make fluffy and nutrient dense muffins without wreaking havoc on my blood sugar levels.

I also prefer almond flour over coconut flour (another low carb swap) because it helps maintain the "fluff" and prevents dry and dense muffins.

Vanilla Protein Powder

Using protein powder in baked goods can be tricky. If you choose the wrong type, you could have muffins that turn out dense, dry and flavorless.

We use our zero added sugar protein powder that was specifically designed to be used in recipes, just like this one. The natural hint of sweetness from monk fruit extract boosts the sweet flavor without causing a massive spike in blood sugar. I've also found that whey protein isolate (the type of whey in our protein powder) results in better baked goods consistency.

I also love using our protein powder in chocolate chip protein waffles, protein pancakes and mug cakes.

You can find our zero added sugar vanilla protein powder HERE.

Pumpkin Puree

This is where the pumpkin flavor magic happens! I use canned pumpkin puree from the grocery store or from Thrive Market. Pumpkin puree is made from cooked and pureed pumpkin. It adds that pumpkin-y flavor while also boosting the fiber content and helping to keep the moisture in tact.

Pro tip: it can be a bit tricky locating pumpkin puree in the grocery store. I've found it's usually in the baked goods aisle or by the nut butters. But feel free to ask someone at the store to help you out (I still have to ask on the occasion!).

toddler girl eating the pumpkin muffin — My daughter Sage LOVES this recipe!

Equipment Needed

Mixing bowls
Muffin tin
Parchment muffin tin liners (optional)

How To Make

Making these protein pumpkin muffins is straight forward and only requires a few steps.

Step 1: Mix the dry ingredients. Make sure to use a whisk or fork to evenly distribute all of the ingredients.

dry ingredients mixed in a bowl for the protein muffins pumpkin

Step 2: Mix the wet ingredients in a separate bowl. This ensures you get the wet ingredients evenly mixed so you don't get clumps of egg or coconut oil in your final product.

wet ingredients mixed in a bowl for the protein pumpkin muffins

Step 3: Stir the wet ingredients into the dry. Just make sure to not over-mix it. You need to lightly fold the wet ingredients in so that they're just combined.

wet and dry ingredients for the protein muffins pumpkin mixed into a bowl

Step 4: Pour the batter into the muffin tin and bake for 25 minutes. When the timer goes off, use a knife or a toothpick inserted into the center of a muffin to check if its done. The toothpick or knife should come out clean without batter clinging to it.

Step 5: Cool before storing. Or enjoy immediately! :)

final baked product of protein muffins pumpkin

Ingredient Swaps

Almond milk: You can use any nut or seed milk. You can also use whole milk.
Vanilla protein powder: You can test using unflavored protein powder, but the final product will not be as sweet.

Storing and Reheating

Store muffins in a glass container in the fridge for up to 7 days. You can also store in the freezer for up to 3 months. I like to eat these muffins straight out of the fridge without reheating.

FAQ's

Can you make these muffins without protein powder?

You can substitute the protein flour with oat flour, however they will no longer be very high in protein. The majority of the protein in this recipe is coming from the protein powder.

Are these pumpkin protein muffins low carb?

They are much lower carb than traditional pumpkin muffins. Each muffin only has about 13 grams of net carbs which is about the amount of carbs in 1/2 banana.

Are these muffins healthy?

Our protein pumpkin muffins swap out processed flours and refined sugars for blood sugar stabilizing and nutrient dense ingredients to help support a wellness or fat loss goal.

Other Recipes You May Love

Pumpkin Pie Cheesecake; Individual high protein, low sugar dessert
Pumpkin Spice Protein Pancake; Over 40 grams of protein per serving!
Vanilla Protein Coffee Recipe; The perfect breakfast pairing with these muffins

Loves this recipe? Let me know in the comments below!

Fluffy Protein Pumpkin Muffins

Makes 6 muffins

Ingredients:

3/4 cup almond flour
2 tablespoon rolled oats
2 tablespoons oat flour
1/2 cup Autumn's Vanilla Protein Powder
1/2 teaspoon baking powder
1/4 teaspoon baking soda
1/4 teaspoon salt
1 1/2 teaspoons cinnamon
1/4 teaspoon nutmeg
3/4 cup pumpkin puree
1 small banana, mashed
2 tablespoons maple syrup
1/3 cup unsweetened almond milk
1 egg
2 tablespoons coconut oil, melted
1 teaspoon vanilla extract

Instructions:

Preheat the oven to 350 F. Grease a muffin tin or use parchment liners.
In a large mixing bowl, add almond flour, rolled oats, oat flour, protein powder, baking powder, baking soda, salt, cinnamon and nutmeg and whisk to combine.
In a separate mixing bowl, add pumpkin puree, mashed banana, maple syrup, almond milk, egg, coconut oil and vanilla extract and whisk to combine.
Add the wet ingredients to the dry ingredients and stir until just combined.
Divide the batter evenly among 6 muffin cups, filling each about 3/4 of the way full.
Bake for 25 minutes or until a toothpick inserted into the muffin comes out clean.
Cool for 5 minutes before transferring to a glass container. Store in the fridge for up to 7 days or freeze for up to 3 months.

Notes:

You can make your own oat flour by grinding rolled oats in a coffee or herb grinder until a fine powder forms.
If you are strictly gluten-free, make sure to choose gluten-free oats.