When crisp autumn mornings arrive (or anytime you crave cozy flavors), these high‑protein breakfast pumpkin muffins are the perfect way to start your day. They combine tender, spiced pumpkin flavor with a protein boost—making them more than just a treat, but a functional breakfast or snack.
This recipe offers all the comforting texture and seasonal goodness of classic pumpkin muffins, while sneaking in an extra dose of protein—thanks to the addition of whey protein powder. The result? A delicious grab-and-go breakfast that supports your wellness goals without sacrificing taste.
Why Choose a High‑Protein Breakfast?
Many traditional breakfast baked goods lean heavily on carbs and sugar—think bagels, pastries, and muffins. While tasty, these options often lead to midmorning crashes and hunger. Including protein in your breakfast can:
- Support muscle maintenance and repair
- Help balance blood sugar
- Keep you feeling fuller for longer
- Boost metabolism through digestion
These muffins deliver about 7 grams of protein per serving, making them a smarter choice for busy mornings or post-workout snacks.
High-Protein Pumpkin Muffin Recipe
Ingredients
(Makes 12 muffins)
- 1¼ cups gluten-free baking flour blend (or regular all-purpose flour)
- ½ cup whey protein powder (unflavored or vanilla)
- 2 teaspoons pumpkin pie spice
- 1 teaspoon baking soda
- ½ teaspoon salt
- 1 can (15 oz) pumpkin puree (not pumpkin pie filling)
- ½ cup coconut sugar (or brown sugar)
- 2 large eggs
- ¼ cup olive oil (or avocado oil)
- ¼ cup pure maple syrup
- 1 teaspoon vanilla extract
- Optional: raw pepitas (pumpkin seeds) for topping
Instructions
- Preheat the oven to 375°F (190°C). Lightly grease a 12-cup muffin tin or line with paper liners.
- In a large mixing bowl, whisk together the flour, protein powder, pumpkin pie spice, baking soda, and salt.
- In a separate bowl, whisk together the pumpkin puree, sugar, eggs, oil, maple syrup, and vanilla until smooth.
- Add the wet ingredients to the dry and stir until just combined. Do not overmix.
- Divide the batter evenly among the muffin cups, filling about ¾ full. Top with pepitas, if using.
- Bake for 18–20 minutes, or until a toothpick inserted into the center comes out clean or with a few moist crumbs.
- Let cool for 5 minutes in the pan, then transfer to a wire rack to cool completely.
Storage & Freezing Tips
- Room Temperature: Store in an airtight container for up to 5 days.
- Freezer: Let muffins cool completely, then freeze in a single layer or with parchment between layers. Use within 3 months. Thaw overnight or reheat in the microwave.
Nutrition Info (Per Muffin)
- Calories: ~176
- Protein: ~7 g
- Carbohydrates: ~25 g
- Sugar: ~13 g
- Fat: ~5 g
- Fiber: ~2 g
Note: Values are approximate and may vary based on ingredients used.
Customization & Tips
- Add-ins: Stir in chopped nuts, dried fruit, dark chocolate chips, or seeds to add crunch or sweetness.
- Topping: Sprinkle with pepitas or oats for a bakery-style finish.
- Flour Swap: Regular all-purpose flour works perfectly if you’re not avoiding gluten.
- Egg-Free Version: Replace eggs with 2 “flax eggs” (2 tablespoons ground flax + ⅓ cup water, rested for 10 minutes).
- Mini Muffins: Use a mini muffin tin and bake for about 10–12 minutes. Great for lunchboxes or toddler snacks.
Why You’ll Love These Muffins
- Balanced Nutrition: Protein, fiber, and just the right touch of sweetness
- Meal Prep-Friendly: Make ahead for busy mornings or freeze for later
- Seasonally Delicious: Warm pumpkin spice flavors feel like fall in every bite
- Kid-Approved: Soft, moist texture and naturally sweet
Whether you enjoy them with your morning coffee, as a midday snack, or as a post-workout refuel, these high-protein pumpkin muffins are a cozy and nourishing way to treat yourself—guilt-free.