Name: Pumpkin Protein Muffins
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Cuisine: American
Ingredients: 1 cup pumpkin puree; 2 large eggs; 1/2 cup Greek yogurt or unsweetened applesauce; 1/3 cup maple syrup or honey; 1 tsp vanilla extract; 1 1/2 cups rolled oats or 1 1/4 cups oat flour; 1/2 cup vanilla or unflavored protein powder; 1 tsp baking powder; 1/2 tsp baking soda; 1 tsp ground cinnamon; 1/4 tsp ground nutmeg; 1/4 tsp salt; 1/3 cup chocolate chips, chopped nuts, or seeds (optional)

Why You’ll Love This Recipe

These muffins are a guilt-free way to enjoy the rich flavor of pumpkin while supporting your protein goals. They’re made with simple, nourishing ingredients like pumpkin puree, oats, and your favorite protein powder. Not only are they easy to prepare, but they’re also freezer-friendly and kid-approved. Whether you’re following a fitness routine or just want a healthier baked good, this recipe has you covered.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

Pumpkin puree
Eggs
Greek yogurt or unsweetened applesauce
Maple syrup or honey
Vanilla extract
Rolled oats or oat flour
Protein powder (vanilla or unflavored works best)
Baking powder
Baking soda
Cinnamon
Nutmeg
Salt
Optional mix-ins: chocolate chips, chopped nuts, or seeds

Directions

Preheat your oven to 350°F (175°C) and line a muffin tin with paper liners or lightly grease it.
In a large bowl, mix together pumpkin puree, eggs, Greek yogurt (or applesauce), maple syrup, and vanilla extract until well combined.
In another bowl, whisk together oats (or oat flour), protein powder, baking powder, baking soda, cinnamon, nutmeg, and salt.
Gradually fold the dry ingredients into the wet mixture until fully incorporated. Do not overmix.
Gently fold in any optional add-ins like chocolate chips or nuts.
Divide the batter evenly among the muffin cups, filling each about 3/4 full.
Bake for 18–22 minutes, or until a toothpick inserted into the center comes out clean.
Let the muffins cool in the tin for 5 minutes before transferring to a wire rack to cool completely.

Servings and timing

This recipe makes 12 standard-sized muffins.
Prep time: 10 minutes
Cook time: 20 minutes
Total time: 30 minutes

Variations

Vegan: Use flax eggs instead of regular eggs and plant-based yogurt or applesauce. Choose a vegan protein powder.
Low Carb: Replace oats with almond flour and choose a low-carb sweetener like monk fruit or stevia.
Spiced Up: Add a pinch of cloves or pumpkin spice mix for extra autumn flavor.
Mini Muffins: Use a mini muffin tin and reduce the baking time to 12–14 minutes.
Savory Twist: Reduce the sweetener and add shredded cheese and herbs for a savory protein muffin.

Storage/Reheating

Store muffins in an airtight container at room temperature for up to 3 days or in the refrigerator for up to a week.
To freeze, wrap each muffin individually in plastic wrap or foil and place them in a freezer-safe bag. They’ll keep for up to 3 months.
To reheat, microwave for 20–30 seconds or warm in the oven at 300°F (150°C) until heated through.

FAQs

Can I use canned pumpkin pie filling instead of pumpkin puree?

No, pumpkin pie filling contains added sugar and spices that may alter the taste and texture of the muffins. Stick with pure pumpkin puree.

What type of protein powder works best?

A vanilla whey or plant-based protein powder works well. Make sure it’s one you enjoy the taste of, as it will influence the flavor of the muffins.

Can I make these muffins gluten-free?

Yes, use certified gluten-free oats or oat flour, and double-check that your protein powder is also gluten-free.

Are these muffins kid-friendly?

Absolutely! They’re mildly sweet and packed with nutrients, making them a great lunchbox or after-school snack.

How can I make them sweeter?

If you prefer a sweeter muffin, increase the maple syrup or honey slightly, or add chocolate chips or dried fruit.

Why did my muffins come out dense?

Overmixing the batter or using too much protein powder can cause the muffins to be dense. Mix just until combined and measure carefully.

Can I skip the protein powder?

Yes, but you’ll need to replace it with more oat flour to maintain the structure. The protein content will be lower without the powder.

What’s a good egg substitute?

Use flax eggs (1 tbsp ground flaxseed + 3 tbsp water per egg), or a store-bought egg replacer if making these vegan.

Can I bake this recipe into a loaf instead of muffins?

Yes, pour the batter into a greased loaf pan and bake at 350°F for about 40–45 minutes or until a toothpick comes out clean.

Can I use fresh pumpkin?

Yes, just make sure it’s cooked and puréed to a smooth consistency. Fresh pumpkin tends to be more watery, so you may need to reduce other liquids slightly.

Conclusion

Pumpkin protein muffins offer the perfect balance between indulgence and nutrition. Packed with seasonal flavor and a solid protein boost, they’re easy to make and even easier to enjoy. Whether you’re meal-prepping for the week or just craving something cozy and healthy, these muffins are a delicious choice for any lifestyle.