Introduction
As the leaves turn and the craving for cozy, spiced treats begins, it’s easy to derail healthy eating goals. That’s where these Low-Calorie, High-Protein Pumpkin Muffins come in. This recipe was developed for fitness enthusiasts and healthy eaters who refuse to compromise on flavor. By leveraging the binding power of protein powder and the moisture of Greek yogurt, we eliminate excess fats and sugars typically found in traditional recipes, delivering a satisfying, nutrient-dense snack perfect for breakfast or post-workout fuel.
Ingredients
- 1 cup (120g) All-Purpose or Whole Wheat Flour
- ½ cup (60g) Vanilla or Unflavored Whey/Casein Protein Powder
- ½ cup (100g) Granulated Zero-Calorie Sweetener (such as Erythritol or Monk Fruit)
- 2 teaspoons Baking Powder
- 1 teaspoon Pumpkin Pie Spice
- ½ teaspoon Ground Cinnamon
- ¼ teaspoon Salt
- 1 cup (240g) Canned Pumpkin Puree (not pumpkin pie filling)
- ½ cup (120g) Plain Non-Fat Greek Yogurt
- 1 large Egg
- ¼ cup (60ml) Unsweetened Almond Milk (or milk of choice)
- 1 teaspoon Vanilla Extract
Step-by-step Preparation
- 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.
*Tip: Ensure your oven is fully heated before placing the muffins inside for the best rise.* - In a large bowl, whisk together the dry ingredients: flour, protein powder, zero-calorie sweetener, baking powder, pumpkin pie spice, cinnamon, and salt. Make sure there are no clumps of protein powder.
- In a separate medium bowl, combine all the wet ingredients: pumpkin puree, Greek yogurt, egg, almond milk, and vanilla extract. Whisk until the mixture is smooth and evenly combined.
- Pour the wet mixture into the dry ingredients. Use a spatula or wooden spoon to gently fold the ingredients together until just combined.
*Tip: Do not overmix! Overmixing develops gluten, resulting in dense, tough muffins. A few streaks of flour are acceptable.* - Divide the batter evenly among the 12 prepared muffin cups, filling each about three-quarters full.
- Bake for 18 to 22 minutes, or until a toothpick inserted into the center of a muffin comes out clean.
- Allow the muffins to 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 contains approximately 115-130 calories, 8-10 grams of protein, 3 grams of fiber, and minimal fat. These muffins are an excellent source of dietary fiber and Vitamin A (from the pumpkin), supporting gut health and immune function, while the high protein content aids in satiety and muscle maintenance.
Storage
Store cooled muffins in an airtight container. They will last 2-3 days at room temperature. For extended freshness, refrigerate them for up to 5 days. These muffins also freeze wonderfully; wrap them individually in plastic wrap and place them in a freezer bag. They can be frozen for up to 3 months. To reheat, thaw overnight or microwave for 15-30 seconds until warm.
Conclusion
These high-protein pumpkin muffins are a delightful way to enjoy the flavors of the season without the guilt. They pair perfectly with a dollop of plain Greek yogurt or a drizzle of sugar-free maple syrup. For variations, try folding in 2 tablespoons of sugar-free chocolate chips or ½ cup of chopped walnuts into the batter before baking. Enjoy this healthy treat that truly satisfies your autumn cravings!