High Protein Pumpkin Muffins

Pumpkin muffins easy to make, delicious to eat, and packed with protein? Yes, please! These high-protein pumpkin muffins are your new go-to for a wholesome breakfast or energizing snack. Moist, warmly spiced, and naturally sweetened, they deliver all the cozy flavors of fall without the sugar crash. Whether you’re meal prepping for the week or just craving something comforting, these muffins check every box: low carb, gluten-free, and surprisingly filling. Plus, they come together with just a handful of pantry staples—no fancy ingredients or equipment required. If you’re after a satisfying recipe that’s as nutritious as it is delicious, this one’s a keeper.

Why You’ll Love This Recipe

• Pumpkin muffins made easy – just 7 ingredients and minimal prep time. You’ll go from mixing bowl to oven in under 15 minutes.
• High in protein, low in sugar – each muffin delivers a satisfying boost of energy without the crash, making them great for breakfast or post-workout.
• Meal-prep friendly – bake a batch on Sunday and enjoy protein-packed muffins all week. They store beautifully and taste just as good reheated.
• Naturally gluten-free and low carb – made with almond flour and protein powder, they fit into keto, low-carb, and gluten-free diets.
• Deliciously moist and spiced – warm notes of cinnamon and nutmeg make every bite feel like fall.

Ingredients

• 3/4 cup almond flour (84g)
• 2 scoops vanilla protein powder (about 62g; casein/whey blend recommended)
• 1/2 tablespoon pumpkin pie spice
• 1/2 teaspoon baking powder
• 3 large eggs (room temperature)
• 1 cup canned pumpkin puree (240g; use 100% pure pumpkin, not pie filling)
• 1/2 tablespoon vanilla extract (optional, for extra flavor)
• Nonstick spray or muffin liners for baking

Optional add-ins:

• 1–2 tablespoons chopped walnuts or pecans
• A handful of sugar-free chocolate chips or dried cranberries

Instructions

1. Preheat your oven to 350°F (175°C).
   Lightly grease 8 slots in a muffin tin with nonstick spray or use silicone muffin molds for easy release.
2. Mix the dry ingredients in a large bowl:
   Combine almond flour, vanilla protein powder, pumpkin pie spice, and baking powder. Whisk well to break up any clumps.
3. Add the wet ingredients:
   Crack in the eggs, add canned pumpkin, and vanilla extract (if using). Stir until a smooth, even batter forms—don’t overmix.
4. Fill the muffin tins:
   Spoon the batter into the prepared muffin cups, filling each about 3/4 full to allow room for rising.
5. Bake for 23–26 minutes:
   Muffins are done when the tops are golden and a toothpick inserted into the center comes out clean.
6. Cool and serve:
   Let muffins rest in the pan for 5 minutes, then transfer to a wire rack to cool completely. Enjoy warm or store for later!

Recipe Details

• Prep Time: 10–15 minutes
• Cook Time: 23–26 minutes
• Total Time: ~35–40 minutes
• Servings: 8 muffins
• Difficulty Level: Easy
• Estimated Cost: Low to moderate (depending on protein powder brand)

Nutrition Facts (Per Muffin, Approximate)

• Calories: 115–125
• Protein: 9–10g
• Fat: 6–8g
• Carbohydrates: 6–8g
• Sugar: <2g
• Fiber: 2g

Note: Based on recipe using PEScience protein powder and almond flour; values may vary slightly with substitutions.

Tips & Variations

✅ Baking Tips

• Don’t overmix the batter – overworking the protein powder can make muffins tough. Mix just until combined.
• Use room temperature eggs – this helps create a smoother batter and even baking.
• Weigh your dry ingredients – almond flour and protein powder can vary by volume; weight gives consistent results.
• Let muffins cool slightly in the pan – about 5 minutes before transferring to a rack to avoid soggy bottoms.

🧁 Ingredient Swaps

• No almond flour? Try coconut flour (use only 1/4 cup) or ground sunflower seeds for a nut-free version.
• No protein powder? These muffins rely on it, but you could try a high-protein Greek yogurt—adjust the dry ingredients.
• No pumpkin pie spice? Mix 1/4 tsp cinnamon, 1/8 tsp nutmeg, 1/8 tsp ginger, and a pinch of cloves.

🍫 Flavor Add-Ins

• Sugar-free chocolate chips
• Chopped nuts (walnuts or pecans)
• Unsweetened shredded coconut
• A swirl of almond butter before baking

Pumpkin Muffins Easy (High Protein & Low Carb)

These pumpkin muffins are easy to make, high in protein, and low in carbs—perfect for a healthy breakfast or snack. They’re naturally gluten-free and full of warm fall spices.

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 25 minutes mins

Total Time 40 minutes mins

Course Breakfast, Snack

Cuisine American

Servings 8 muffins

Calories 125 kcal

Equipment

• Mixing bowl
• – Whisk or spatula
• – Muffin tin or silicone molds
• – Measuring cups or kitchen scale
• Oven

Ingredients

  

• – 3/4 cup almond flour 84g
• – 2 scoops vanilla protein powder 62g, whey/casein blend
• – 1/2 tbsp pumpkin pie spice
• – 1/2 tsp baking powder
• – 3 large eggs room temperature
• – 1 cup canned pumpkin puree 240g
• – 1/2 tbsp vanilla extract optional
• – Nonstick spray or muffin liners

Instructions

 

• Preheat oven to 350°F (175°C). Grease 8 muffin cups or use silicone molds.
• In a large bowl, whisk together almond flour, protein powder, pumpkin spice, and baking powder.
• Add eggs, pumpkin puree, and vanilla extract (if using). Stir until just combined.
• Spoon batter evenly into prepared muffin cups, filling each about 3/4 full.
• Bake for 23–26 minutes or until a toothpick comes out clean.
• Cool muffins in the pan for 5 minutes, then transfer to a wire rack. Enjoy!

Notes

– Use 100% pure canned pumpkin (not pie filling).
– Don’t overmix—protein powder can toughen baked goods.
– For nut-free: swap almond flour with ground sunflower seeds.

Keyword pumpkin muffins easy

FAQs

Can I use fresh pumpkin instead of canned?

Yes, but be sure it’s well-puréed and not too watery. Canned pumpkin is more consistent in moisture and texture, which helps with baking results.

What kind of protein powder works best?

A whey/casein blend (like PEScience) gives the best texture. Pure whey can be used but may make muffins drier—add a bit more pumpkin to compensate.

Can I make these without eggs?

You can try using 2 flax eggs (2 tbsp ground flaxseed + 6 tbsp water), but the texture will be denser and slightly less fluffy.

How do I store them?

• Room temperature: 1–2 days in an airtight container with a paper towel to absorb moisture.
• Fridge: Up to 5 days.
• Freezer: Up to 3 months. Wrap individually for easy grab-and-go snacks.

What can I serve with these muffins?

Try them with a dollop of almond butter, cream cheese, or alongside scrambled eggs and fruit. For post-workout, pair with a protein shake or Greek yogurt.

Conclusion

These pumpkin muffins easy to make and loaded with protein are a total win for your fall meal prep—or anytime you want something cozy and nutritious. Whether you’re following a low-carb lifestyle or just looking for a satisfying snack that won’t leave you hungry an hour later, this recipe delivers every time. Simple ingredients, delicious flavor, and freezer-friendly convenience—what more could you want in a muffin?