High Protein Pumpkin Muffins

High Protein Pumpkin Muffins are soft, warmly spiced muffins made with pumpkin puree and protein-rich Greek yogurt for a satisfying breakfast or snack. They have a tender, moist crumb with plenty of pumpkin flavor, while a little maple syrup adds sweetness without making the muffins overly sugary.

This version comes together in one bowl and uses simple pantry ingredients. The muffins are especially convenient for meal prep because they keep well in the refrigerator and can be frozen for longer storage.

Recipe at a Glance

• Prep Time: 10 minutes
• Cook Time: 18–22 minutes
• Additional Time: 10 minutes
• Total Time: 42 minutes
• Yield: 12 muffins
• Difficulty: Easy

What Makes This Recipe Work

• Pumpkin puree adds moisture to the batter, helping the muffins stay tender without needing a large amount of oil.
• Greek yogurt provides protein and structure while contributing a creamy texture to the crumb.
• Oat flour gives the muffins a soft, hearty texture and pairs naturally with pumpkin and warm spices.
• Maple syrup provides balanced sweetness that complements the pumpkin without overpowering its flavor.
• A moderate oven temperature encourages even baking so the centers cook through before the tops become too dark.

Tools for This Recipe

• 12-cup standard muffin pan
• Paper muffin liners
• Large mixing bowl
• Whisk
• Rubber spatula
• Cookie scoop or spoon

Ingredient Notes

• ■ Pumpkin puree: Use plain canned pumpkin, not pumpkin pie filling. Mashed butternut squash can work as a substitute.
• ■ Greek yogurt: Adds moisture and protein. Plain skyr can be substituted, though the muffins may be slightly firmer.
• ■ Protein powder: Use a protein powder suitable for baking. Different powders absorb liquid differently.
• ■ Oat flour: Finely ground whole-wheat flour can replace it, but the muffins will be denser.
• ■ Maple syrup: Honey can replace it in the same quantity, producing a slightly stronger sweetness.

Step-by-Step Method

1. Prepare the oven and pan. Heat the oven to 350°F (175°C). Line a standard 12-cup muffin pan with paper liners. Lightly grease the liners if desired for easier release.
   

   

2. Mix the wet ingredients. In a large bowl, whisk together the pumpkin puree, Greek yogurt, eggs, maple syrup, melted butter, and vanilla extract until smooth. The mixture should look creamy and evenly orange with no visible streaks of yogurt or egg.
   

   

3. Combine the dry ingredients. Add the oat flour, protein powder, baking powder, baking soda, cinnamon, ginger, nutmeg, and kosher salt to the bowl. Whisk or stir gently until the dry ingredients are evenly distributed.
   

   

4. Finish the batter. Fold the dry ingredients into the pumpkin mixture with a rubber spatula just until no dry patches remain. The batter should be thick and scoopable. If it seems unusually stiff, let it stand for 1–2 minutes; oat flour and protein powder will continue absorbing moisture.
5. Fill the muffin cups. Divide the batter evenly among the 12 prepared muffin cups, filling each about three-quarters full. Sprinkle the tops with the pumpkin seeds if using.
   

   

6. Bake. Bake at 350°F (175°C) for 18–22 minutes, rotating the pan once if your oven browns unevenly. The tops should look set and lightly rounded, and a toothpick inserted into the center should come out with a few moist crumbs rather than wet batter.
   

   

7. Check for doneness. If the centers still look wet after 18 minutes, continue baking for 2–4 minutes. Avoid overbaking, since protein powder can make muffins dry when cooked too long.
8. Cool. Let the muffins cool in the pan for 5 minutes, then transfer them to a wire rack. Cool for another 5 minutes before serving. The crumb will become more stable as the muffins cool.

Make-Ahead and Storage Notes

• Store completely cooled muffins in an airtight container in the refrigerator for up to 5 days.
• For longer storage, freeze the cooled muffins in a freezer-safe bag or airtight container for up to 3 months.
• Frozen muffins can be thawed overnight in the refrigerator or at room temperature for several hours.

FAQ

Can I use a different protein powder?

Yes. Vanilla whey, whey-casein blends, and some plant-based protein powders can work, but they do not absorb liquid identically.

Can I use whole-wheat flour instead of oat flour?

Yes. Replace the oat flour with 1 1/2 cups (180 g) finely ground whole-wheat flour for a denser texture.

How do I know when the muffins are done?

The tops should be set and lightly rounded, and a toothpick inserted into the center should come out with a few moist crumbs.

Can I make these muffins without pumpkin seeds?

Absolutely. The pumpkin seeds are an optional topping and do not affect the muffin batter.

Can I freeze high protein pumpkin muffins?

Yes. Cool them completely before freezing in an airtight container or bag for up to 3 months.

High Protein Pumpkin Muffins

High Protein Pumpkin Muffins are soft, warmly spiced muffins made with pumpkin puree and protein-rich Greek yogurt for a satisfying breakfast or snack.

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 20 minutes mins

Total Time 42 minutes mins

Servings: 12 muffins servings

Ingredients Method Notes

Ingredients

  

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Muffins

• 1 cup pumpkin puree — 225 g — use plain canned pumpkin not pumpkin pie filling
• 1 cup plain Greek yogurt — 240 g — full-fat or low-fat
• 2 large eggs — about 100 g without shells — room temperature if possible
• 1/3 cup pure maple syrup — 113 g — divided
• 2 tablespoons melted unsalted butter — 28 g — slightly cooled
• 1 teaspoon vanilla extract — 5 mL
• 1 1/2 cups oat flour — 150 g — spooned and leveled
• 1/2 cup vanilla protein powder — about 45 g — use a protein powder suitable for baking
• 1 teaspoon baking powder — 4 g
• 1/2 teaspoon baking soda — 2.5 g
• 1 1/2 teaspoons ground cinnamon — 4 g
• 1/2 teaspoon ground ginger — 1 g
• 1/4 teaspoon ground nutmeg — 0.5 g
• 1/2 teaspoon kosher salt — 3 g

Optional Topping

• 2 tablespoons pumpkin seeds — about 15 g — optional

Method

 

Method

1. Heat the oven to 350°F (175°C). Line a standard 12-cup muffin pan with paper liners. Lightly grease the liners if desired for easier release.
2. In a large bowl, whisk together the pumpkin puree, Greek yogurt, eggs, maple syrup, melted butter, and vanilla extract until smooth. The mixture should look creamy and evenly orange with no visible streaks of yogurt or egg.
3. Add the oat flour, protein powder, baking powder, baking soda, cinnamon, ginger, nutmeg, and kosher salt to the bowl. Whisk or stir gently until the dry ingredients are evenly distributed.
4. Fold the dry ingredients into the pumpkin mixture with a rubber spatula just until no dry patches remain. The batter should be thick and scoopable. If it seems unusually stiff, let it stand for 1–2 minutes; oat flour and protein powder will continue absorbing moisture.
5. Divide the batter evenly among the 12 prepared muffin cups, filling each about three-quarters full. Sprinkle the tops with the pumpkin seeds if using.
6. Bake at 350°F (175°C) for 18–22 minutes, rotating the pan once if your oven browns unevenly. The tops should look set and lightly rounded, and a toothpick inserted into the center should come out with a few moist crumbs rather than wet batter.
7. If the centers still look wet after 18 minutes, continue baking for 2–4 minutes. Avoid overbaking, since protein powder can make muffins dry when cooked too long.
8. Let the muffins cool in the pan for 5 minutes, then transfer them to a wire rack. Cool for another 5 minutes before serving. The crumb will become more stable as the muffins cool.

Notes

These muffins keep well in the refrigerator and can be frozen for longer storage.

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