Pumpkin Protein Muffins

ByOlivia Coleman October 14, 2025

Let’s Talk Pumpkin Protein Muffins (and My Slight Obsession)

Okay, so I have to tell you: these pumpkin protein muffins started out as one of those “maybe this will use up that can of pumpkin” attempts—except, now I make them on purpose. My cousin Sarah once called them a “high-protein hug in a muffin liner.” Not sure if that’s how nutritionists would put it, but it fits. Plus, this is the recipe I whip up whenever I want something cozy without feeling like I’ve just eaten a brick. Also, does anyone else always overfill their muffin tins? Happens to the best of us (me, every time).

Why I Keep Coming Back to These Muffins

I make these when I need breakfast for the week, or a snack that feels like dessert but sneaks in some protein. My family goes through ‘em so quick it’s become a running joke. The texture’s somewhere between cake and a hearty loaf—really forgiving too (which is a blessing because I *never* sift dry ingredients—fight me, Great British Bake Off). I used to think healthy muffins meant dry and sad but trust me, these aren’t.

My Go-To Ingredients (And a Few Swaps I’ve Tried)

1 cup pumpkin puree (canned or homemade—sometimes I use sweet potato in a pinch, and honestly, no one noticed)
2 whole eggs (large or whatever you’ve got—duck eggs once, just don’t ask)
1/2 cup Greek yogurt (plain, but vanilla works too for a sweeter vibe)
1/3 cup maple syrup or honey (or… brown sugar if you ran out like I did one time)
1 cup vanilla protein powder (my grandma swears by Orgain but any decent one does the trick)
1 cup oat flour (or blitz up some oats in your blender if you’re feeling rustic)
1 tsp baking soda
1/2 tsp salt
1 tsp cinnamon (but I love to throw in a “generous shake” of pumpkin pie spice too)
Optional: 1/3 cup chopped walnuts, pecans or dark chocolate chips (I’ve doubled the chocolate by mistake before, zero regrets)

How I Make ‘Em (With a Couple Side Notes)

Start with your oven at 350°F (yep, I forget preheating all the time—no biggie, just stick ‘em in when it’s hot enough).
Line or grease your muffin tin (sometimes I get lazy and just spray the heck out of it—parchment liners are a game-changer though).
Mix pumpkin, eggs, yogurt, and maple syrup in a biggish bowl until it’s smooth-ish. This is usually when I sneak a quick taste. Don’t panic if the yogurt looks lumpy; it sorts itself out.
Throw all your dry stuff (protein powder, oat flour, baking soda, salt, spices) into another bowl. Give it a good stir—no need for mad precision here.
Gently fold the dry into the wet. Go easy; overmixing makes them weirdly chewy. I do maybe 10 turns (or just until barely combined; some flour streaks are fine—promise!)
If you’re adding chocolate chips or nuts, stir ‘em in now—unless you forgot, in which case sprinkle them on top and pretend it was intentional.
Spoon the batter in (quite thick, so just plop it) until the cups are about 3/4 full. Or do what I do and “eyeball” it, ending up with that one sad tiny muffin at the end.
Bake for 18-22 minutes. I check with a toothpick at 20. Sometimes they look a bit odd and puffy—don’t worry, they settle as they cool.
Let them cool in the tin for about 5 minutes before transferring to a rack. Or, if you’re impatient like me, just eat one warm with a little butter (yes, weird with pumpkin—and yet, so good!)

Notes from My Kitchen (Honestly Earned)

Every protein powder absorbs liquid a bit differently, so add a splash of milk if the batter seems too thick to stir—not soupy, though.
These muffins do not dome up like bakery ones. I’d love to know how they manage it, but so far, oddly flat tops for me. Still taste great.
I used to use coconut flour but, actually, I find it makes them kinda dry—so oat or plain flour is a safer bet.

Things I’ve Tried (Here’s What Worked—And What Didn’t)

Subbed mashed banana for half the pumpkin—turns out, pretty great. Adds a little sweetness.
Tried almond flour instead of oat: ended up a bit too crumbly for my liking. Maybe works for someone else.
One time I tossed in dried cranberries—delicious, but the kids picked ‘em out. Can’t win ’em all.

What You’ll Need (But Don’t Panic If You Don’t Have It All)

Muffin tin (duh, but honestly, you can bake these in ramekins if you need to—done it!)
Mixing bowls, a whisk (or just a fork if you’re toughing it out)
Rubber spatula (I once tried using a wooden spoon throughout and, well, may have splattered batter across the counter—live and learn)

Storing These Muffins (Or, Why Mine Disappear Instantly)

If you manage to have any left, they keep 2-3 days in an airtight tin, though honestly, in my house, they never last more than a day! You can freeze them—just wrap up and pop in a freezer bag. Sometimes I forget they’re there, then find ‘em months later. Still tasty, by the way.

How I Serve My Pumpkin Protein Muffins

These are ace with a bit of almond butter or smeared with soft cream cheese (my sister calls it “frosting,” but I’m not that fancy—except when I’ve got company.) Sometimes I pack them for hikes—nothing like real food outdoors. Honestly, they’re best warm but also, cold for some reason works with coffee?

Some Pro Tips I’ve Accidentally Learned

DO let them cool at least a few mins before removing from the tin. I once tried to yank ‘em out hot and lost half my muffin to a sticky paper liner—not worth it.
Add-ins like chocolate melt into lava if you put too many close to one edge (still delicious, just a warning from my messy oven tray)
Actually, I find letting the batter sit for 5 minutes gives fluffier muffins. No idea why, but it does.

FAQs (AKA Questions my Friends Text Me)

Can I make these without protein powder? Yeah, you can just use extra oat flour, though the texture changes a bit—less fluffy, more hearty. Still edible!
Are these gluten-free? If you use certified GF oats for the flour, yep! But, double-check your protein powder—some sneak gluten in (annoyingly).
How do I make them vegan? My friend Lexie uses flax eggs and coconut yogurt instead of eggs/dairy. Turns out fine, he says, but I think they taste better with real eggs honestly.
Can I double the recipe? Sure but I’d mix the batter in two bowls—my stand mixer once overflowed and you do not want to clean that gunk off.
Good protein powder brands? Personally, I bounce between Orgain and Tonic Whey —both play nice in this recipe and don’t taste chalky.
Why are my muffins dense? Possibly overmixed, or maybe old baking soda. Or your protein powder is super absorbent—add a teaspoon or so of extra yogurt or non-dairy milk next time.

And there you have it! My go-to, not-quite-perfect, always-inhaled Pumpkin Protein Muffins. Hope you like ‘em (and if you have questions, feel free to ping me—or check Sally’s Baking Addiction’s pumpkin tips, because she’s way more scientific about these things than I am).

One last thing: don’t stress over getting it right every time; honestly, even wonky muffins taste great with coffee. Plus, gives you an excuse to eat two. Win-win, yeah?

Olivia Coleman