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These flourless Pumpkin Protein Muffins are the best protein treat for Fall. Made with no flour, no sugar and no oil, this recipe is gluten-free, low carb, and good for you. Satisfy your sweet tooth with over 10 g of protein per muffin!
It’s been no more than 2 years since I discovered pumpkin. For some strange reason, I was convinced that I didn’t like it. Well, a good restaurant meal was enough to challenge my beliefs and turn Matteo into a Pumpkin Addict.
Ever since then it’s been true love. Now, every year in September I look forward to the first pumpkins as a kids awaits Santa Claus. Be it for oats, pumpkin chocolate chip bread, pumpkin oatmeal cookies or dips, here at home we eat pumpkin everyday.
Craving something sweet and balanced, last weekend I transformed leftover pumpkin mash into these flourless protein muffins. They are great for post workout snacks, breakfasts and seasonal cravings.
Why you will love this recipe
- Moist and delicious. Soft and moist, each muffin is loaded with irresistible pumpkin flavors and warm spices of Fall.
- Healthy and flourless. Made with protein powder, pumpkin and nut butter, this protein treat is rich in dietary fibers, vitamins, mineral and nutrients. No oil, no flour and no sugar. Since it has no grains, this recipe is also gluten-free.
- High protein and low carb. Boasting over 10 g of protein each, these spiced muffins provide the perfect balance of macronutrients to fuel your workouts. No flour and no sugar means that these are keto pumpkin protein muffins.
- Quick and easy. You only need a handful of simple ingredients, a bowl and under 30 minutes of your day to whip up a batch of moist protein chocolate chip pumpkin muffins.
Ingredients and substitutes
- Pumpkin puree. Use natural pumpkin purée made entirely from pumpkin, without added sugar or spices. Pumpkin pie fillings do not work. For convenience I like canned puree from the store, but you are free to make it at home by blending cooked pumpkin.
- Protein powder. For the moistest protein muffins, I recommend vegan protein powder, casein or a mix of casein and whey. Using only whey is not suggested because it tends to dry when exposed to heat.
- Nut butter. I like almond butter, but you are free to choose peanut butter, cashew butter, walnut butter, hazelnut butter or sunflower seed butter.
- Spices and flavors. A mix of vanilla extract, cinnamon, nutmeg and salt gives this pumpkin protein dessert all flavors of Fall.
In addition, you may need a splash milk and a couple tablespoons of maple syrup. This comes down to the protein powder used. Vegan protein and casein absorb liquids more than whey. Unflavored protein powder requires extra sweeteners to taste good.
How to make pumpkin protein muffins
- Step 1 – Mix wet ingredients. In a large bowl, combine pumpkin puree with egg, almond butter, vanilla extract, cinnamon, a pinch of nutmeg, and a pinch of salt. For sweeter muffins, add maple syrup. Stir wet ingredients until smooth.
- Step 2 – Add dry ingredients. Sift in protein powder and baking powder, then gently whisk until the mixture forms a smooth batter. Be careful not to overmix. Depending on the type of protein powder used, you may need to adjust the consistency by adding up to 2 tablespoons of milk if the batter is too dry, or a little more protein powder if it’s too wet. Fold through the chocolate chips.
- Step 3 – Bake. Divide the batter evenly between the muffin cups and top with more chocolate chips, if you desire. Bake for 20-25 minutes, or until a toothpick inserted into the center comes out clean. Let cool over a baking rack before serving.
Which protein powder for muffins?
Plant based protein powder, whey isolate, casein and blends. When it comes to protein powders there are many options, and not all are the same. Some are better for baking, others are better for protein shakes and should not be heated. Here are the best options for this recipe.
- Vegan protein powder: Plant-based protein powders include pea, hemp, rice, and soy protein. These work very well in baking because they preserve softness. As some products may have a strong plant taste, I recommend flavored protein powders (such as vanilla).
- Casein: Similar to whey, casein is also derived from milk. But as it is less refined, it does not dry out when exposed to high temperatures and so is perfect for baking.
- Blends: Protein powder blends mix different protein sources to offer a wider range of amino acids and optimize texture. Blends often include a combination of whey, casein, pea protein powder or other plant-based proteins, and sometimes even collagen protein.
Recipe variations
- Chocolate chip – Stir in a handful of your favorite chocolate chips, such as dark or sugar free chocolate chips. For extra flavor and texture, top muffins with more chocolate chips before baking.
- Walnuts – Mix in the batter a generous amount of chopped walnuts or pecans for a crunchy bite.
- Pumpkin seeds – A handful of pumpkin seeds adds texture and flavor, the perfect addition to pumpkin muffins with protein powder.
- Dried fruit – For extra sweetness, include a couple tablespoons of dried fruits such as raisins, pitted dates or dried cranberries.
Recipe tips
- Choose the right protein powder. As mentioned before, not all types of protein are good for baking. If you have it, opt for vegan protein powder, casein or protein blends.
- Prefer flavored protein powder. I recommend making pumpkin muffins with vanilla protein powder. Vanilla pairs well with the pumpkin and cinnamon flavors.
- Do not overmix. Mix just until all ingredients are well combined and no lump is left in the batter. Excessive mixing will give the muffins a though, dense texture.
- Do not overbake. Following the right cooking time becomes even more important when it comes to protein baking. Overbaking makes desserts dry.
Storage directions
After baking, allow the muffins to cool and then place any leftover in an airtight food container or ziplock bags. In the fridge, they will last for up to 5 days. In the freezer, they can be stored for a maximum of 4 months. Before serving, reheat frozen cupcakes in hot oven for a couple of minutes.
More high protein desserts
- Protein muffins
- Cottage cheese cookies
- Low calorie protein brownies
- Chocolate protein balls
- Moist protein banana bread
- Pumpkin protein muffins
- Cottage cheese brownies
- Chocolate protein donuts
- Protein cheesecake
Pumpkin Protein Muffins
These flourless Pumpkin Protein Muffins are the best protein treat for Fall. Made with no flour, no sugar and no oil, this recipe is gluten-free, low carb, and good for you. Satisfy your sweet tooth with over 10 g of protein per muffin!
Ingredients
- 1 egg
- ¾ cup (180 g) pureed pumpkin
- ¼ cup (60 g) almond butter, or peanut butter
- 2 ½ scoops (80 g) protein powder, see notes*
- 1 tsp baking powder
- ¾ tsp vanilla extract
- ¾ tsp ground cinnamon
- a pinch of nutmeg
- a pinch of salt
- 3 tbsp chocolate chips
- milk of choice, if necessary, see notes*
Sweetener Option
- 2 to 4 tbsp maple syrup, or honey, see notes*
Instructions
- Preheat oven to 180°C (350°F) and prepare a muffin mold with muffin liners. Make sure you grease the muffin liners to prevent sticking.
- In a large bowl, combine pumpkin puree with egg, almond butter, vanilla extract, cinnamon, a pinch of nutmeg, and a pinch of salt. For sweeter muffins, add maple syrup (see notes*). Stir wet ingredients until smooth.
- Sift in protein powder and baking powder, then gently whisk until the mixture forms a smooth batter. Be careful not to overmix. Depending on the type of protein powder used, you may need to adjust the consistency by adding up to 2 tablespoons of milk if the batter is too dry, or a little more protein powder if it’s too wet (see notes*).
- Fold through the chocolate chips.
- Divide the batter evenly between the muffin cups and top with more chocolate chips, if you desire.
- Bake for 20-25 minutes, or until a toothpick inserted into the center comes out clean. Let cool over a baking rack before serving.
Notes
Protein Powder Choice
- These pumpkin protein muffins can be prepared with any type of protein powder – I used vanilla pea protein.
- For moister muffins, I recommend vegan protein powder or casein.
- Depending on your choice, the batter will require different quantities of milk. Less (to none) for whey and more for casein or vegan protein powder.
- If the batter is too wet, add more protein powder or some flour and mix until smooth.
Sweetener Option
- If you use unflavored protein powder or if you have the sweet tooth, add 2 to 4 tablespoons of maple syrup to the muffin batter.
- This recipe uses vanilla protein powder. Flavored protein powders are already quite sweet, so they do not require any additional sweetener.
Storage Directions
After baking, allow the muffins to cool and then place leftovers in an airtight food container or in ziplock bags.- In the fridge, they will last for up to 5 days.
- In the freezer, they can be stored for a maximum of 4 months.
- Reheat frozen pumpkin protein muffins in hot oven for a couple of minutes.
Nutrition
Serving: 1muffin | Calories: 110.9kcal | Carbohydrates: 7.8g | Protein: 10.7g | Fat: 6.1g | Saturated Fat: 0.6g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2.3g | Trans Fat: 0.002g | Cholesterol: 33mg | Sodium: 68.7mg | Potassium: 155.1mg | Fiber: 1.2g | Sugar: 1.4g | Vitamin A: 2176.7IU | Vitamin C: 4.2mg | Calcium: 92.3mg | Iron: 1.1mg
Like this recipe? Rate and comment below!
Grear Pumpkin bread Matt. Plenty antioxidants and vitamin A. Tks
Hey dear Constantino,
thanks a lot. I completely agree, pumpkin is highly nutritious and it is also so tasty. Perfect for Fall!
I wish you a great Friday,
Matteo