Whip up these delicious pumpkin protein muffins. They’re high in protein, low in sugar, and perfect for a healthy fall breakfast or snack.
A Fall Favorite with a Nutritious Twist
Pumpkin season is officially here! While coffee shops are filled with sugary lattes and pastries, there is a way to enjoy delicious seasonal flavors without all the extra sugar. Enter: Pumpkin Protein Muffins.
These muffins are perfect for breakfast on-the-go, a post-workout snack, or even as a healthier option for fall gatherings. Pair one with your favorite yogurt or smoothie and you’re good to go!
They’re gluten-free, lower in sugar, and can even be customized with your favorite add-ins like nuts or chocolate chips. AND, we use the whole 15oz can of pumpkin! No more having to figure out what to do with the leftover pumpkin puree.
Why Pumpkin Protein Muffins Work
Pumpkin is more than just a seasonal flavor… it’s a nutritional powerhouse. Packed with fiber, beta-carotene, and antioxidants, pumpkin supports healthy digestion and overall wellness. When combined with protein powder, eggs, almond flour, and oats, these muffins transform into a balanced snack or breakfast that helps keep you full and energized.
Unlike typical bakery muffins with more sugar and refined flour, this recipe uses:
- Protein powder to increase protein content. This helps keep you full and promotes better energy levels and more stable blood sugars after eating.
- Almond four and oats to increase the fiber and protein content… and decrease total carbohydrate.
- Coconut sugar to sweeten our muffins perfectly. While it is still a sugar, it contains more fiber and antioxidants than refined sugar.Â
Tips for the Best Pumpkin Protein Muffins
- Protein Powder Matters: Use a good-quality vanilla protein powder. Plant-based powders may yield a denser texture, while whey gives a fluffier result. Check out some of my favorite protein powders for people with diabetes here.
- Customize Sweetness: If you’re aiming for very low sugar, swap coconut sugar for a no-sugar sweetener of your choice.
- Add Texture: Sprinkle pumpkin seeds on top before baking for a crunchy finish, or add some no added sugar chocolate chips into your batter before scooping it into your muffin pan.
- Make Ahead: These muffins freeze beautifully… perfect for meal prepping fall snacks.
Why You’ll Love These Muffins
These muffins strike the perfect balance between cozy comfort food and smart nutrition. Instead of the sugar crash from traditional pumpkin bread or muffins, you’ll get sustained energy from the mix of healthy fat, fiber, and protein.
They’re great for:
- Breakfast on the go: Pair with your favorite yogurt for a balanced start to your day.
- Post-workout snack: Re-fuel with protein and carbs.
- Healthy fall treat: Enjoy the flavors of the season without sending your blood sugars soaring!
Whether you enjoy them fresh from the oven or stash a few in the freezer for busy mornings, these muffins will quickly become a seasonal favorite.
So, grab a can of pumpkin, some protein powder, and a muffin pan, and let’s bake some pumpkin protein muffins that are equally nutritious and tasty.
Pumpkin Protein Muffins
Ingredients
- 1 15oz can pumpkin purée not pumpkin pie filling
- 3 large eggs
- 1/4 cup unsalted butter melted
- 2 tsp vanilla extract
- 1/2 cup coconut sugar or sugar replacement
- 1 1/2 cups almond flour
- 1 cup oats ground
- 1/2 cup low/no sugar vanilla protein powder
- 1 tsp baking soda
- 1 tsp baking powder
- 2 tsp ground cinnamon
- 1/2 tsp ground nutmeg
- 1/2 tsp ground ginger
- 1/4 tsp ground cloves
- 1/4 tsp salt
Instructions
- Preheat your oven to 350°F (175°C). Line a muffin pan with liners or lightly grease it with. oil.
- Mix your wet ingredients in a large bowl using a whisk: pumpkin puree, eggs, melted butter, and vanilla extract.
- In another bowl, combine the coconut sugar, almond flour, ground oats, protein powder, baking soda, baking powder, spices, and salt and mix to combine.
- Add the dry mixture to the wet mixture. Stir until just combined. Do not overmix. Fold in optional add-ins if desired.
- Divide the batter evenly among 12 muffin cups. Bake for 22-25 minutes, or until a toothpick inserted in the center comes out clean.
- Let the muffins cool in the pan for 5 minutes, then transfer to a wire rack.
Notes
Nutrition
More diabetes friendly fall recipes
Looking for more fall recipe inspiration that won’t send your blood sugars soaring? Check out these recipes…
Low Carb Pumpkin Spice Latte
Fall Harvest Salad
Roasted Veggies with Pecans
One Response
Great combination of flavors, easy to make (I used a silicone muffin pan), and MOIST even days later. (I made in advance and had them for breakfast on-the-go.) The lightness of the almond flour makes the difference. Will be in my regular rotation!