Pumpkin muffins easy recipes like this one make busy mornings a whole lot tastier—and healthier. These high-protein pumpkin muffins are moist, fluffy, and bursting with warm fall spices, but what really sets them apart is their nutritional profile. Packed with wholesome ingredients like almond flour, real pumpkin puree, and a quality protein powder, these muffins fuel your day without the sugar crash. Whether you’re meal prepping for the week or need a quick snack post-gym, this recipe has you covered. Best of all? It only takes a few minutes to prep, and the result tastes just like a cozy bite of autumn.
Table of Contents
WHY YOU’LL LOVE THIS RECIPE
These pumpkin muffins aren’t just easy—they’re smart. Here’s why you’ll find yourself making them on repeat:
✅ High in Protein, Low in Guilt
Each muffin delivers a solid boost of protein without piling on the carbs or sugar. It’s the kind of snack that keeps you full and satisfied.
✅ Only 7 Simple Ingredients
No complicated prep or endless shopping lists. You probably already have everything you need in your pantry.
✅ Quick and Foolproof
From mixing bowl to oven in under 15 minutes. They bake in less than 30, making them a weekday win.
✅ Meal-Prep Friendly
Whip up a batch on Sunday and enjoy healthy muffins all week long. They refrigerate and freeze beautifully.
✅ Diet-Flexible
Naturally gluten-free, low-carb, and keto-adaptable. Swap a few ingredients to fit your needs.
INGREDIENTS
These easy pumpkin muffins come together with just a handful of nutritious staples. Here’s what you’ll need:
📝 Dry Ingredients
- ¾ cup almond flour (about 84g)
- 2 scoops vanilla protein powder (preferably a casein/whey blend, ~62g)
- ½ tablespoon pumpkin pie spice
- ½ teaspoon baking powder
🥄 Wet Ingredients
- 3 large eggs
- 1 cup canned pumpkin puree (100% pure pumpkin, not pie filling)
- ½ tablespoon vanilla extract (optional, for added flavor)
Note: For nut-free alternatives, almond flour can be replaced with ground sunflower seeds. Coconut flour may work, but reduce to ¼ cup and adjust moisture.
INSTRUCTIONS
Follow these simple steps to bake perfect high-protein pumpkin muffins every time:
👩🍳 Step-by-Step Directions
- Preheat the oven
Set your oven to 350°F (175°C). Lightly grease 8 muffin cups or use silicone muffin liners on a baking tray. - Mix the dry ingredients
In a large mixing bowl, whisk together:- Almond flour
- Protein powder
- Pumpkin pie spice
- Baking powder
Ensure there are no lumps.
- Incorporate the wet ingredients
Add the eggs one at a time, then stir in the canned pumpkin and vanilla extract (if using). Mix just until everything is well combined—don’t overmix. - Fill the muffin tins
Divide the batter evenly among the 8 muffin cups, filling each about ¾ full. - Bake
Place in the preheated oven and bake for 23–26 minutes. Muffins are done when a toothpick inserted into the center comes out clean. - Cool before serving
Let muffins rest in the tin for 5 minutes, then transfer to a wire rack to cool completely.
RECIPE DETAILS & NUTRITION
📋 Recipe Details
- Prep Time: 10–15 minutes
- Cook Time: 23–26 minutes
- Total Time: 33–41 minutes
- Servings: 8 muffins
- Difficulty Level: Easy
🍽️ Estimated Nutrition (Per Muffin)
Note: Values are approximate, based on dividing total recipe by 8.
- Calories: 115–125
- Protein: 9–10g
- Fat: 6–7g
- Carbohydrates: 6–7g
- Fiber: ~2g
- Sugar: <2g
These muffins offer a well-balanced combo of protein, healthy fats, and fiber—perfect for fueling your morning or post-workout recovery.
TIPS & VARIATIONS
🔧 Baking Tips
- Don’t overmix: Once the wet and dry ingredients are combined, stop mixing. Overmixing can lead to dense, rubbery muffins.
- Room temperature eggs: These blend better and help create a smoother, more even batter.
- Weigh ingredients for accuracy: Especially the almond flour and protein powder—too much can dry out the muffins.
🔁 Ingredient Swaps
- Almond flour substitute: Try ground sunflower seeds for a nut-free version, or use coconut flour (reduce to ¼ cup and increase pumpkin slightly).
- No protein powder? Use oat flour or finely ground rolled oats instead, though protein content will drop.
- Pumpkin puree alternatives: Mashed sweet potato or butternut squash work well if pumpkin isn’t available.
🌟 Flavor Boost Ideas
- Add a few sugar-free chocolate chips or chopped walnuts for texture.
- Sprinkle the tops with cinnamon before baking for a warm spice kick.
- Stir in a few tablespoons of Greek yogurt for extra moisture.
Pumpkin Muffins Easy (High Protein)
Ingredients
Equipment
Method
- **Preheat oven** to 350°F (175°C). Grease 8 muffin cups or use silicone liners.
- **Combine dry ingredients** in a large bowl: almond flour, protein powder, pumpkin spice, and baking powder.
- **Stir in wet ingredients**: eggs, pumpkin, and optional vanilla. Mix until just combined.
- **Fill muffin tins** about ¾ full with the batter.
- **Bake** for 23–26 minutes, or until a toothpick comes out clean.
- **Cool** in the pan for 5 minutes, then transfer to a wire rack.
Notes
– Almond flour can be replaced with sunflower seed flour for nut-free option.
– Freeze well for meal prep.
FAQs
❓ Can I make these pumpkin muffins easy and dairy-free?
Yes! Use a dairy-free protein powder (like a plant-based blend), and make sure your vanilla extract is alcohol-free or dairy-free if needed.
❓ How do I store these muffins?
- Room Temp: Store in an airtight container for 1–2 days with a paper towel inside to prevent sogginess.
- Fridge: Lasts up to 5 days in a sealed container.
- Freezer: Freeze individually wrapped muffins for up to 3 months. Just thaw overnight or microwave for 30 seconds.
❓ Can I double the recipe?
Absolutely. This recipe scales well—just double all ingredients and use a second muffin tin. You may need to bake an extra 1–2 minutes.
❓ Why are my protein muffins dry?
Dryness usually comes from overbaking or using too much protein powder. Stick to the recipe measurements and check muffins at the 23-minute mark.
❓ Can I add sweetener?
The recipe is lightly sweet from the pumpkin and protein powder. But if you prefer a sweeter muffin, add 1–2 tablespoons of maple syrup or a sugar-free sweetener of your choice.
CONCLUSION
If you’re looking for a pumpkin muffins easy recipe that’s both delicious and packed with protein, this one’s a keeper. With just a few pantry staples and under 40 minutes from start to finish, you’ll have a batch of warm, fall-spiced muffins ready to enjoy any time of day. Whether you’re meal prepping for the week or baking a cozy weekend treat, these muffins will quickly become a favorite in your rotation.