Low-Calorie, High-Protein Pumpkin Muffins | Healthy Fall Recipe

🎉 Introduction
Fall flavors don’t have to mean heavy desserts. These Low-Calorie, High-Protein Pumpkin Muffins are a guilt-free way to enjoy pumpkin spice season while fueling your body with protein and fiber. They’re naturally sweetened with maple syrup and stevia, made with wholesome oat flour, and boosted with plant-based protein powder.

Moist, fluffy, and spiced to perfection, they’re perfect for breakfast, post-workout snacks, or a healthy treat on the go. Bonus: they’re gluten-free, dairy-free, and customizable with mix-ins like nuts, seeds, or chocolate chips.

🧰 Equipment Needed

• Mixing bowls
• Whisk and spatula
• Measuring cups and spoons
• Muffin tin (12-count)
• Paper muffin liners or nonstick spray
• Cooling rack

🛒 Ingredients

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

Optional: extra cinnamon sugar or pumpkin seeds for topping

👩‍🍳 Directions

Step 1: Preheat oven to 350°F (175°C). Line a muffin tin with paper liners or lightly grease with nonstick spray.

Step 2: In a large mixing bowl, whisk together pumpkin puree, maple syrup, plant-based milk, and stevia until smooth.

Step 3: Add protein powder, oat flour, chia seeds, baking powder, baking soda, cinnamon, ginger, and nutmeg. Stir gently until just combined. Do not overmix.

Step 4: Divide batter evenly among 10–12 muffin cups, filling each about ¾ full.

Step 5: Optionally sprinkle tops with cinnamon sugar or pumpkin seeds for crunch.

Step 6: Bake for 18–22 minutes, or until a toothpick inserted in the center comes out clean.

Step 7: Allow muffins to cool in the tin for 5 minutes, then transfer to a wire rack.

Step 8: Serve warm or store for later.

🍽️ Servings & Timing

• Servings: 10–12 muffins
• Prep time: 10 minutes
• Cook time: 20 minutes
• Total time: 30 minutes

🧊 Storage & Reheating

• Room temperature: Store in an airtight container for 2 days.
• Refrigerator: Keeps up to 1 week.
• Freezer: Store in freezer-safe bags up to 2 months. Thaw overnight or microwave for 20–30 seconds.
• Reheating: Warm in microwave or toaster oven for fresh-baked taste.

🥄 Variations

• Chocolate chip muffins: Add ¼ cup dairy-free chocolate chips.
• Nutty crunch: Fold in chopped walnuts or pecans.
• Banana boost: Replace ¼ cup pumpkin puree with mashed banana.
• Extra protein: Add an extra tablespoon of protein powder, adjusting liquid if needed.
• Mini muffins: Bake in a mini muffin tin for 12–14 minutes.

❓ 10 FAQs

1. Can I use whey protein instead of plant-based?
   – Yes, but whey may make the muffins denser. Adjust liquid slightly.
2. Do I need to use oat flour?
   – No, almond flour or whole wheat flour also works.
3. Can I skip stevia?
   – Yes, just add more maple syrup for sweetness.
4. Do these muffins rise a lot?
   – They puff slightly but stay dense from the pumpkin and protein.
5. Can I make them oil-free?
   – Yes, this recipe doesn’t require added oil.
6. Are they gluten-free?
   – Yes, if you use certified gluten-free oats.
7. How do I keep them moist?
   – Don’t overbake, and store in an airtight container.
8. Can I double the recipe?
   – Yes, just bake in two muffin tins.
9. Do chia seeds need soaking first?
   – No, they hydrate naturally while baking.
10. What’s the best way to eat them?
    – Warm with nut butter spread or plain as a grab-and-go snack.

🏁 Conclusion
These Low-Calorie, High-Protein Pumpkin Muffins are the ultimate fall snack: moist, spiced, and nutritious. With protein powder, oat flour, and chia seeds, they fuel your body while satisfying your pumpkin spice cravings. Quick to make and easy to store, they’re perfect for busy mornings, healthy snacking, or cozy autumn afternoons.

Adam

Low-Calorie, High-Protein Pumpkin Muffins | Healthy Fall Recipe

Fall flavors don’t have to mean heavy desserts. These Low-Calorie, High-Protein Pumpkin Muffins are a guilt-free way to enjoy pumpkin spice season while fueling your body with protein and fiber. They’re naturally sweetened with maple syrup and stevia, made with wholesome oat flour, and boosted with plant-based protein powder. Moist, fluffy, and spiced to perfection, they’re perfect for breakfast, post-workout snacks, or a healthy treat on the go. Bonus: they’re gluten-free, dairy-free, and customizable with mix-ins like nuts, seeds, or chocolate chips.

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 20 minutes mins

Total Time 30 minutes mins

Servings: 12 muffins

Ingredients Equipment Method Notes

Ingredients

  

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

Equipment

• Mixing bowls
• Whisk and spatula
• Measuring cups and spoons
• Muffin tin (12-count)
• Paper muffin liners or nonstick spray
• Cooling rack

Method

 

Step 1: Preheat oven to 350°F (175°C). Line a muffin tin with paper liners or lightly grease with nonstick spray.

Step 2: In a large mixing bowl, whisk together pumpkin puree, maple syrup, plant-based milk, and stevia until smooth.

Step 3: Add protein powder, oat flour, chia seeds, baking powder, baking soda, cinnamon, ginger, and nutmeg. Stir gently until just combined. Do not overmix.

Step 4: Divide batter evenly among 10–12 muffin cups, filling each about ¾ full.

Step 5: Optionally sprinkle tops with cinnamon sugar or pumpkin seeds for crunch.

Step 6: Bake for 18–22 minutes, or until a toothpick inserted in the center comes out clean.

Step 7: Allow muffins to cool in the tin for 5 minutes, then transfer to a wire rack.

Step 8: Serve warm or store for later.

Notes

🧊 Storage & Reheating

Room temperature: Store in an airtight container for 2 days.

Refrigerator: Keeps up to 1 week.

Freezer: Store in freezer-safe bags up to 2 months. Thaw overnight or microwave for 20–30 seconds.

Reheating: Warm in microwave or toaster oven for fresh-baked taste.

🥄 Variations

Chocolate chip muffins: Add ¼ cup dairy-free chocolate chips.

Nutty crunch: Fold in chopped walnuts or pecans.

Banana boost: Replace ¼ cup pumpkin puree with mashed banana.

Extra protein: Add an extra tablespoon of protein powder, adjusting liquid if needed.

Mini muffins: Bake in a mini muffin tin for 12–14 minutes.

❓ 10 FAQs

Can I use whey protein instead of plant-based?
– Yes, but whey may make the muffins denser. Adjust liquid slightly.

Do I need to use oat flour?
– No, almond flour or whole wheat flour also works.

Can I skip stevia?
– Yes, just add more maple syrup for sweetness.

Do these muffins rise a lot?
– They puff slightly but stay dense from the pumpkin and protein.

Can I make them oil-free?
– Yes, this recipe doesn’t require added oil.

Are they gluten-free?
– Yes, if you use certified gluten-free oats.

How do I keep them moist?
– Don’t overbake, and store in an airtight container.

Can I double the recipe?
– Yes, just bake in two muffin tins.

Do chia seeds need soaking first?
– No, they hydrate naturally while baking.

What’s the best way to eat them?
– Warm with nut butter spread or plain as a grab-and-go snack.

🏁 Conclusion
These Low-Calorie, High-Protein Pumpkin Muffins are the ultimate fall snack: moist, spiced, and nutritious. With protein powder, oat flour, and chia seeds, they fuel your body while satisfying your pumpkin spice cravings. Quick to make and easy to store, they’re perfect for busy mornings, healthy snacking, or cozy autumn afternoons.