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Low-Calorie, High-Protein Pumpkin Muffins

Pumpkin season isn’t just for pies and lattes—it’s also the perfect time to bake something wholesome and nourishing. These Low-Calorie, High-Protein Pumpkin Muffins are soft, fluffy, and bursting with fall spices, all while staying light on calories and high in protein. Unlike traditional muffins that can be loaded with sugar and butter, this recipe uses pumpkin puree, plant-based protein powder, oat flour, chia seeds, and stevia for a healthy yet satisfying treat. Sweetened naturally with a touch of maple syrup and pumpkin spice, they’re ideal for breakfast, a post-workout snack, or an afternoon pick-me-up. Not only are these muffins delicious, but they’re also nutrient-dense: high in protein, rich in fiber, and filled with vitamins from pumpkin. Whether you’re meal-prepping for the week, looking for a fall-inspired healthy snack, or simply trying to enjoy the season without guilt, these muffins are the answer.
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Prep Time 10 minutes
bake time 20 minutes
Total Time 30 minutes
Servings: 12 muffins
Ingredients Equipment Method Notes

Ingredients
  

For the Muffins
  • 1 cup unsweetened pumpkin puree
  • ½ cup vanilla plant-based protein powder
  • ¾ cup oat flour
  • 2 tablespoons chia seeds
  • 1 teaspoon baking powder
  • ½ teaspoon baking soda
  • 1 teaspoon cinnamon
  • ⅛ teaspoon ground ginger
  • ¼ teaspoon ground nutmeg
  • 2 tablespoons pure maple syrup
  • ¼ teaspoon stevia or preferred low-calorie sweetener
  • ⅓ cup unsweetened plant-based milk or water

Equipment

  • mixing bowls (one large, one medium)
  • Measuring cups and spoons
  • Whisk or hand mixer
  • Rubber spatula
  • 12-cup muffin tin
  • Muffin liners or nonstick spray
  • Cooling rack
  • Optional:
  • Cookie scoop (for evenly portioning batter)
  • Blender (if making homemade oat flour)

Method
 

Step 1: Prepare the Muffin Tin
  1. Preheat oven to 350°F (175°C).
  2. Line a muffin tin with 12 liners or lightly spray with nonstick spray.
Step 2: Mix Dry Ingredients
  1. In a medium bowl, whisk together oat flour, protein powder, baking powder, baking soda, cinnamon, ginger, nutmeg, chia seeds, and stevia.
Step 3: Mix Wet Ingredients
  1. In a large bowl, whisk pumpkin puree, maple syrup, and plant-based milk until smooth.
Step 4: Combine Mixtures
  1. Gradually fold dry ingredients into wet ingredients until just combined.
  2. Do not overmix—batter should be thick but scoopable.
Step 5: Fill Muffin Tin
  1. Divide batter evenly into 12 muffin cups (about ¾ full each).
  2. Smooth tops with a spatula if desired.
Step 6: Bake
  1. Bake for 18–22 minutes, or until a toothpick inserted in the center comes out clean.
Step 7: Cool & Serve
  1. Let muffins cool in the pan for 5 minutes.
  2. Transfer to a wire rack and cool completely before storing.

Notes

🧊 Storage & Reheating
Room Temperature: Store in an airtight container for up to 2 days.
Refrigerator: Keeps fresh for up to 6 days.
Freezer: Freeze muffins in a sealed bag for up to 3 months.
Reheating: Microwave for 15–20 seconds to restore warmth and softness.
🥄 Variations
Chocolate Chip Pumpkin Muffins: Add ¼ cup dark chocolate chips for a sweet touch.
Nutty Crunch: Fold in ¼ cup chopped walnuts or pecans.
Apple-Pumpkin Muffins: Mix in ½ cup diced apples for extra fall flavor.
Glazed Muffins: Drizzle with a light glaze made from powdered sugar and plant-based milk.
Extra Protein: Add 1 extra tablespoon protein powder and a splash of milk for higher protein content.
Savory Twist: Skip the stevia and maple syrup, add a pinch of salt and shredded cheese for a savory snack.
❓ 10 FAQs
Can I use whey protein instead of plant-based protein?
Yes, but the texture may change slightly. Adjust milk if batter is too dry.
Can I use whole wheat flour instead of oat flour?
Yes, though muffins may be denser. Oat flour keeps them light.
Can I skip stevia?
Yes, add 1 more tablespoon maple syrup if you prefer natural sweetness.
What type of pumpkin puree works best?
Use unsweetened canned pumpkin puree, not pumpkin pie filling.
How do I make homemade oat flour?
Blend rolled oats in a food processor until fine.
Can I make these oil-free?
Yes, no oil is needed—pumpkin puree adds moisture.
Do chia seeds need to soak first?
No, they absorb moisture during baking.
Can I double the recipe?
Absolutely—just bake in batches.
Are these muffins kid-friendly?
Yes, they’re lightly sweet and full of nutrients.
How much protein is in each muffin?
About 6–8g, depending on the protein powder used.
🏁 Conclusion
These Low-Calorie, High-Protein Pumpkin Muffins are the ultimate balance of flavor and nutrition. With their moist texture, warm spices, and light sweetness, they prove that healthy eating can still taste indulgent.
They’re quick to prepare, perfect for meal prep, and versatile enough for breakfast, snacks, or even dessert. Whether you enjoy them plain, with a smear of nut butter, or paired with coffee, these muffins are a fall recipe you’ll keep baking year after year.