PROTEIN PUMPKIN
MUFFINS
(MOIST & SPICED)
Protein
19G
Calories
119
Prep Time
12M
Bake Time
22M
Pumpkin puree transforms these protein muffins into a seasonal sensation, delivering incredible moisture and that beloved fall spice flavor. The natural sweetness and creamy texture of pumpkin means we need less added moisture, resulting in a denser, more satisfying muffin. Warming spices like cinnamon, nutmeg, and ginger complement the vanilla whey perfectly. Make a batch in September and you'll be making them every week until the snow melts—they're that addictive. Get the full Pumpkin Pack for more recipes. All nutrition data is verified using USDA FoodData Central for accuracy.
Get the printable pack
Includes shopping list (grams), freezer guide, and the substitution matrix PDF.
Ingredients
💧 Hydration Adjustment Needed
Total: water or milk to your wet mix
Dry Base
Select Alternative:
Wet Mix
Select Alternative:
💡 Click any ingredient to see alternatives. Hydration adjustments are calculated automatically.
Step-by-Step Instructions
Preheat and Prep
Preheat your oven to 375°F (190°C). Spray a 12-slot muffin tin with non-stick cooking spray. We recommend using a silicone tray for the best "no-stick" release without adding fats.
Mix the Dry Base with Spices
Whisk the oat flour, vanilla whey protein, baking powder, and pumpkin pie spice in a large bowl. The warm spice blend creates that cozy fall flavor—ensure these are well-distributed to prevent "protein clumps" later.
Wet Ingredients & Pumpkin Puree
In a separate bowl, combine the pumpkin puree (use canned pure pumpkin, not pie filling), Greek yogurt, and egg whites until uniform. Fold the wet mix into the dry mix gently—do NOT overmix or the muffins will become gummy.
The High-Heat Trick
Fill muffin cups 3/4 full. Bake at 375°F for 5 minutes, then (without opening the door) lower the heat to 350°F (175°C) and bake for 13-15 more minutes. This creates the bakery-style domed top.
Troubleshooting Guide
Muffins are Gummy Center
Usually caused by under-baking or using bananas that were too large (excess moisture). Ensure you use exactly 300g of banana mash.
They Didn't Rise (Flat Tops)
Your baking powder might be old, or you over-mixed the batter, which destroys the air bubbles. Fold wet into dry until *just* combined.
Tops Are Sinking
This happens when muffins are removed from the heat too early or the oven door was opened too often. Use a toothpick to check for crumbs.
Too Dry / Rubber Texture
Typical of over-baking whey protein. Try reducing the second stage of baking by 2 minutes, or swap 20g of protein powder for 20g of almond flour.
Substitution Matrix
| Original | Swap With | Macro Impact |
|---|---|---|
| Whey Protein | Casein or Pea Protein | +10% Liquid Required |
| Greek Yogurt | Cottage Cheese (Blended) | Higher Protein + Sodium |
| Oat Flour | Gluten-Free 1-to-1 Blend | Neutral |
| Liquid Egg Whites | 2 Whole Eggs | +10g Fat / +90 Cal |
Nutrition Facts
12 servings per container
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.