Healthy Pumpkin Protein Muffins
These healthy pumpkin protein muffins bake up soft and moist with over 9g of protein each. Almond flour, Greek yogurt, and protein powder make them naturally gluten-free. One bowl, 25 minutes, and no dry, crumbly protein muffins here.
Ingredients
- 2 large eggs
- ½ cup (120g) pumpkin puree, not pumpkin pie filling
- ⅓ cup (64g) creamy all-natural almond butter
- ¼ cup (57g) plain Greek yogurt, I used 2%
- 2 tablespoon milk, 2%, whole, or unsweetened almond milk
- ¼ cup pure maple syrup
- 1 teaspoon vanilla extract
- ¼ cup (36g) coconut sugar
- 1 ¼ cup (140g) super-fine almond flour
- ½ cup (40g) protein powder, (vanilla or unflavored), I used whey but pea protein works too
- 2 ½ teaspoon pumpkin pie spice, or 1.5 teaspoon ground cinnamon, ½ teaspoon ground ginger, ¼ teaspoon ground cloves, ¼ teaspoon ground nutmeg
- 1 teaspoon ground cinnamon
- 1 teaspoon baking powder
- ½ cup chocolate chips, optional
Instructions
- Prep: Preheat the oven to 350°F and line a muffin tin with paper liners.
- Mix wet ingredients: In a large bowl, whisk together the eggs, pumpkin purée, almond butter, and Greek yogurt until smooth. Add the milk, maple syrup, vanilla, and coconut sugar, and whisk again until fully combined.
- Add dry ingredients: Add the almond flour, protein powder, pumpkin pie spice, cinnamon, and baking powder. Gently fold the dry ingredients into the wet until just combined — don’t overmix.
- Add mix-ins: Stir in the chocolate chips or nuts, if using.
- Fill muffin cups: Divide the batter evenly among the muffin cups, filling each about two-thirds full. Sprinkle extra chocolate chips on top if you’d like.
- Bake: Bake for 18 to 20 minutes, until a toothpick comes out clean and the tops spring back.
- Cool: Let the muffins cool completely in the pan before removing. This helps them set so they stay moist and fluffy instead of crumbly.
Notes
Storage: Airtight container at room temperature for up to 3 days, or in the refrigerator for up to 5 days.
Freezing: Freeze in a single layer on a baking sheet, then transfer to a freezer bag. They keep for up to 3 months. Microwave a frozen muffin for 20 to 30 seconds, or thaw on the counter for a few hours.
Pumpkin pie spice: No pumpkin pie spice on hand? Use 1½ teaspoons ground cinnamon, ½ teaspoon ground ginger, ¼ teaspoon ground cloves, and ¼ teaspoon ground nutmeg in its place. This is in addition to the 1 teaspoon of cinnamon already in the recipe.
Protein powder: Whey gives the softest, most cake-like crumb. Pea and other plant-based powders work but bake a little denser. Skip collagen and beef protein, which don't set the batter.
Mini muffins: Bake for 7 to 10 minutes in a mini muffin tin.
Almond flour: Do not substitute coconut flour or almond meal. Coconut flour absorbs far more liquid and almond meal leaves the muffins gritty.
Almond butter: Creamy all-natural peanut butter works as a 1:1 swap.
Almond milk: Any milk works here, dairy or non-dairy.
Coconut sugar: Swaps 1:1 with light brown sugar. Maple syrup swaps 1:1 with honey.
Nutrition note: Calculated using whey protein powder and sugar-free chocolate chips.
Nutrition
Calories: 196kcal | Carbohydrates: 17g | Protein: 9g | Fat: 12g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Cholesterol: 37mg | Sodium: 63mg | Potassium: 109mg | Fiber: 3g | Sugar: 8g | Vitamin A: 1647IU | Vitamin C: 1mg | Calcium: 100mg | Iron: 2mg
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