Pumpkin Protein Muffins

Pumpkin Protein Muffins

Pumpkin Protein Muffins

       We’re not trying to be ‘basic’ here, but Fall is the time for pumpkin….EVERYTHING! 🙂 In all seriousness, Fall does mean that different foods are at their most ripe state (aka “in season”), compared to those in Summer. Members of the squash family, like pumpkins, are one of the go-to Fall foods for this very reason. Not only that, pumpkin has a surprisingly decent nutrition profile. It’s a good source of Vitamin E (Alpha Tocopherol), Pantothenic Acid, Magnesium,Phosphorus, Potassium and Copper. It’s also a good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Iron and Manganese. Just be mindful of the sugar content when using pumpkin, it’s actually quite sweet relative to other veggies.


These muffins combine the benefits of protein, fiber, healthy grains, and PUMPKIN, for a scrumptious and satisfying Fall treat.


Makes 12 muffins

  • 1 cup / 4.5 oz / 125 gr gluten free flour
  • ½ cup / 2 scoops of protein powder (unflavored or vanilla. Whey or egg white protein tends to work and taste the best)
  • 1 cup / 7.5 oz / 215 gr pumpkin puree
  • ⅓ cup / 45 ml vegetable oil
  • 2 flax eggs (or 2 whole eggs or 4 egg whites)
  • 2 teaspoon pumpkin-pie spice (ginger, nutmeg and cinnamon mixed together. I LOVE the taste of this spice mix, so I add a little more 🙂 Feel free to start with 1 teaspoon and adjust to your taste preference.)
  • 1 cup / 7.5 oz / 215 gr brown sugar (or 1 cup of baking Stevia or Coconut Sugar. Depending on the sweetness of the pumpkin puree you’re using you can cut on the sugar. )
  • 1 teaspoon baking soda
  • 1 teaspoon baking powder
  • ½ teaspoon salt
  • 2 teaspoon cinnamon
  • 1 tablespoon gluten free, rolled oats


  1. Preheat the oven to 350°F (175°C), and place a rack in the center. Put liners in muffin cups.
  2. Combine flour, protein powder, baking soda and baking powder in a bowl.
  3. In another bowl whisk together pumpkin puree, oil, flax eggs (or eggs or egg whites), pumpkin pie spice, sugar, and salt until smooth, then whisk in flour mixture until just combined.
  4. Stir together cinnamon and rolled oats in a small cup.
  5. Divide batter among muffin cups (each should be about three-fourths full).
  6. Sprinkle tops with cinnamon-oats mixture.
  7. Bake until puffed and golden brown and wooden pick or skewer inserted into the center of a muffin comes out clean, 25 to 30 minutes.
  8. Cool in pan on a rack five minutes, then transfer muffins from pan to rack and cool to warm or room temperature.

Nutrition facts

One muffin yields 180 calories, with 7 grams of protein, 18 grams of sugars (less if you make substitutions) and 6 grams of fats (good ones).

-Health & Wellness Coach
Michelle C.


Inspired by Smitten Kitchen & The Iron You