Description

Moist, spiced pumpkin protein muffins designed for meal prep. These freezer-friendly muffins are packed with protein to keep you full until lunch and can be made in just one bowl.

Ingredients

Scale

1 cup (240g) pureed pumpkin
1 cup (225g) plain, non-fat Greek yogurt
1 scoop (30g) vanilla whey or casein protein powder
1.5 cups (180g) white whole wheat flour
3 tbsp (45ml) real maple syrup
2 tsp pumpkin pie spice
2 tbsp (15g) chia seeds (optional)
2 large eggs
1 tsp vanilla extract
1 tsp baking powder
0.5 tsp baking soda
0.5 tsp salt

Instructions

Preheat oven to 350°F (175°C). Line a 12-cup muffin tin with paper liners and lightly spray with cooking spray.
In a large mixing bowl, whisk together the pureed pumpkin, Greek yogurt, maple syrup, eggs, and vanilla extract until smooth.
In a separate small bowl, whisk together the flour, protein powder, pumpkin pie spice, baking powder, baking soda, and salt.
Pour the dry ingredients into the wet ingredients. Fold gently with a spatula until just combined and no streaks of flour remain. Do not overmix.
Divide the batter evenly among the 12 muffin cups, filling each about 3/4 full.
Bake at 350°F (175°C) for 20-25 minutes, or until a toothpick inserted into the center comes out clean or with a few moist crumbs.
Cool completely on a wire rack before storing or freezing.

Notes

Do not use pumpkin pie filling; use 100% pure pumpkin puree. Different protein powders absorb liquid differently, so adjust with a splash of milk or extra flour if needed. Cool completely before freezing to prevent sogginess. These freeze well for up to 3 months.

Prep Time: 7 minutes
Cook Time: 25 minutes
Category: Breakfast
Cuisine: American

Nutrition

Serving Size: 1 muffin
Calories: 160
Sugar: 8
Sodium: 150
Fat: 5
Saturated Fat: 1
Carbohydrates: 18
Fiber: 3
Protein: 12

Keywords: pumpkin protein muffins, meal prep breakfast, healthy muffins, high protein breakfast, freezer friendly muffins, gluten-free option, vegan option