Introduction
As the weather cools and the scent of cinnamon fills the air, nothing satisfies quite like a warm pumpkin muffin. However, traditional bakery muffins are often loaded with sugar and empty calories. This recipe for Low-Calorie, High-Protein Pumpkin Muffins transforms that classic treat into a guilt-free, nutrient-dense snack. Utilizing pumpkin puree for moisture and high-quality protein powder for structure, these muffins are perfect for a post-workout boost, a quick breakfast, or a healthy seasonal dessert. They are moist, spicy, and incredibly satisfying, proving that healthy baking doesn’t mean sacrificing flavor.
Ingredients
- 1 cup (120 g) Oat Flour or Whole Wheat Pastry Flour
- 2 scoops (60 g) Vanilla or Unflavored Whey/Casein Protein Powder
- ½ cup (100 g) Erythritol or Monk Fruit Sweetener (or sugar substitute of choice)
- 2 teaspoons (10 g) Pumpkin Pie Spice
- 1 teaspoon Baking Soda
- ½ teaspoon Salt
- 1 cup (240 g) Canned Pumpkin Puree (not pie filling)
- 2 large Eggs
- ¼ cup (60 ml) Unsweetened Almond Milk (or low-fat milk)
- 1 teaspoon Vanilla Extract
Step-by-step Preparation
- Preheat and Prepare: Preheat your oven to 375°F (190°C). Line a standard 12-cup muffin tin with paper liners or grease thoroughly with non-stick spray.
- Combine Dry Ingredients: In a large mixing bowl, whisk together the oat flour, protein powder, sweetener, pumpkin pie spice, baking soda, and salt. Ensure there are no clumps of protein powder.
- Mix Wet Ingredients: In a separate medium bowl, whisk the pumpkin puree, eggs, almond milk, and vanilla extract until smooth and well combined.
- Combine and Fold: Pour the wet ingredients into the dry ingredients. Mix gently using a spatula until just combined. *Helpful Tip: Do not overmix! Overmixing develops the gluten and will result in tough, dense muffins. A few streaks of dry ingredients are okay.*
- Bake: Divide the batter evenly among the 12 prepared muffin cups (they should be nearly full). Bake for 18 to 22 minutes, or until a toothpick inserted into the center of a muffin comes out clean.
- Cool: Let the muffins cool in the tin for 5 minutes before transferring them to a wire rack to cool completely.
Nutritional Information
Based on 12 servings, each muffin provides approximately 115–125 calories, 9–10 grams of protein, 14–16 grams of carbohydrates, and 2 grams of fat. These muffins are an excellent source of dietary fiber and Vitamin A, thanks to the high pumpkin content, making them a satisfying and muscle-supporting snack.
Storage
Due to the high moisture content from the pumpkin puree and protein powder, these muffins are best stored in an airtight container. They will last 2–3 days at room temperature. For longer storage, refrigerate for up to one week. To freeze, wrap individual muffins tightly in plastic wrap and place them in a freezer bag. They can be frozen for up to 3 months. Reheat gently in the microwave for 20–30 seconds or thaw overnight.
Conclusion
These high-protein pumpkin muffins are incredibly versatile. For an extra treat, serve them warm with a dollop of Greek yogurt mixed with a sprinkle of cinnamon, or add a handful of chopped walnuts or sugar-free chocolate chips to the batter before baking. Whether you are meal prepping for the week or simply craving a healthy autumnal snack, this recipe delivers on flavor and fitness goals simultaneously. Enjoy the season!