These Wholesome Pumpkin Spice Protein Muffins bake up tender, cozy, and just sweet enough. I lean on them for busy mornings when I want a fall hug with my coffee and a boost of protein without fuss.
With pantry staples and one bowl for the wet ingredients, you will have a dozen muffins cooling on the rack in about 30 minutes.
Why You’ll Love This Wholesome Pumpkin Spice Protein Muffins
- Moist, fluffy, and warmly spiced with real pumpkin.
- 12 grab-and-go muffins packed with satisfying protein.
- Simple ingredients, minimal cleanup, reliable results.
- Easily customizable for gluten free or dairy free needs.
- Freezer friendly for stress-free meal prep.
Wholesome Pumpkin Spice Protein Muffins Ingredients & Substitutions
- 1 cup pumpkin puree, not pie filling (240 g) – homemade or canned
- 2 large eggs – or 2 flax eggs for egg free
- 1/2 cup plain Greek yogurt (120 g) – dairy free yogurt works
- 1/3 cup pure maple syrup (80 ml) – honey works; for lower sugar use monk fruit maple syrup
- 2 tbsp neutral oil or melted coconut oil (30 ml) – can sub 2 tbsp milk for lighter muffins
- 1 tsp vanilla extract (5 ml)
- 1 1/2 cups white whole wheat flour or oat flour (about 180 g) – use certified GF oat flour for gluten free
- 1/2 cup vanilla protein powder (about 50 g) – whey or plant based; unflavored is fine
- 2 tsp pumpkin pie spice – or 1 1/2 tsp cinnamon, 1/4 tsp ginger, 1/4 tsp nutmeg, pinch clove
- 1 tsp baking powder (4 g)
- 1/2 tsp baking soda (3 g)
- 1/2 tsp fine sea salt (3 g)
- Optional add-ins: 1/3 cup mini chocolate chips or chopped pecans (60 g), 1 tbsp turbinado sugar for tops
Yields: 12 standard muffins.
Step-by-Step Instructions to Make Wholesome Pumpkin Spice Protein Muffins
Preheat and Prep the Pan
Heat oven to 350 F or 175 C. Line a 12 cup muffin pan with paper liners or lightly grease.
Whisk the Wet Ingredients
In a large bowl, whisk pumpkin, eggs, Greek yogurt, maple syrup, oil, and vanilla until smooth and glossy.
Combine the Dry Ingredients
In a separate bowl, whisk flour, protein powder, pumpkin pie spice, baking powder, baking soda, and salt until evenly mixed.
Bring the Batter Together
Add dry ingredients to wet. Fold gently with a spatula until just combined. If using, fold in chocolate chips or nuts. Let batter rest 5 minutes to hydrate the flour and protein powder.
Fill and Bake
Divide batter among cups, about 3/4 full. Sprinkle turbinado sugar if using. Bake 18 to 21 minutes, or until the tops are domed and a toothpick comes out with a few moist crumbs.
Cool and Enjoy
Cool in the pan 5 minutes, then transfer to a rack to finish cooling. Enjoy warm or at room temperature.
Tips for Success
- Weigh flour for accuracy. If scooping, fluff first, spoon into the cup, level off.
- Do not overmix. Stop when the streaks of flour just vanish.
- Protein powder matters. Whey yields the fluffiest crumb. Plant based absorbs more liquid, so add 1 to 3 tbsp milk if batter seems very thick.
- Let the batter rest 5 minutes. This prevents dense muffins and helps high protein bakes stay tender.
- Start checking at 18 minutes. Overbaking dries out protein muffins quickly.
Variations of Wholesome Pumpkin Spice Protein Muffins
- Gluten Free: Use certified GF oat flour or a 1 to 1 gluten free baking blend.
- Dairy Free: Use coconut yogurt and a plant based protein powder.
- Egg Free: Use 2 flax eggs and add 1 extra tablespoon oil for moisture.
- Cranberry Orange: Fold in 1/2 cup fresh cranberries and 1 tsp orange zest.
- Chocolate Chip Espresso: Add 1/2 cup mini chips and 1 tsp espresso powder.
- Pecan Streusel: Mix 2 tbsp brown sugar, 2 tbsp oats, 2 tbsp chopped pecans, 1 tbsp melted butter. Sprinkle before baking.
- Mini Muffins: Bake 11 to 13 minutes.
Serving Suggestions: What to Pair with Wholesome Pumpkin Spice Protein Muffins
- A latte or hot chai for a cozy coffeehouse moment.
- Greek yogurt and berries for extra protein and freshness.
- Warm muffin with almond butter or pumpkin seed butter.
- Scrambled eggs or a veggie omelet for a balanced breakfast plate.
- Apple slices and cheddar for a sweet-savory snack duo.
Storage & Reheating Instructions
- Room Temp: Store airtight up to 2 days.
- Refrigerate: Up to 5 days for freshest texture.
- Freeze: Wrap individually, then place in a freezer bag up to 3 months.
- Reheat: Microwave 15 to 20 seconds from room temp or 30 to 40 seconds from frozen, or warm in a 300 F oven for 5 to 7 minutes.
Memories Made Around the Table
When the first cool breeze hits, I bake a batch of these on Sunday night. By Monday, the house still smells like cinnamon, and everyone grabs a muffin on the way out the door. It is a small ritual that makes the week feel a little kinder.
FAQs
What protein powder works best in these muffins?
Whey protein makes the lightest crumb. Plant based powders work too, but they are more absorbent. If using plant based, add 1 to 3 tablespoons milk until the batter drops thickly from a spoon.
Can I use almond flour instead of wheat or oat flour?
Not 1 to 1. Almond flour behaves differently and will not rise the same. If you need grain free, look for a recipe formulated specifically for almond flour.
How much protein is in each muffin?
It varies by brand of powder and yogurt. With 50 g protein powder, Greek yogurt, and eggs, expect roughly 8 to 10 g protein per muffin. For exact numbers, enter your ingredients into a nutrition calculator.
Can I reduce the sweetener?
Yes. Drop maple syrup to 1/4 cup and add 1 to 2 tablespoons milk to maintain moisture.
How do I keep protein muffins from turning rubbery?
Avoid overmixing, do not overbake, and let the batter rest before baking. Using whey or a blend of whey and casein can also improve tenderness.
Final Thoughts
These pumpkin spice protein muffins strike the coziest balance of wholesome and craveable. Bake a batch once, and I think they will become part of your fall routine too.
Wholesome Pumpkin Spice Protein Muffins
Equipment
- 1 12-cup muffin pan
- 12 Paper liners (optional)
- 1 Large bowl
- 1 medium bowl
- 1 Whisk
- 1 Spatula
- 1 Cooling rack
Ingredients
Wet Ingredients
- 1 cup pumpkin puree not pie filling; homemade or canned
- 2 eggs large
- 0.5 cup Greek yogurt plain
- 0.3333333333 cup pure maple syrup
- 2 tbsp neutral oil or melted coconut oil
- 1 tsp vanilla extract
Dry Ingredients
- 1.5 cups white whole wheat flour or oat flour about 180 g; use certified GF oat flour for gluten free
- 0.5 cup vanilla protein powder about 50 g; whey or plant based; unflavored fine
- 2 tsp pumpkin pie spice
- 1 tsp baking powder
- 0.5 tsp baking soda
- 0.5 tsp fine sea salt
Optional Add-Ins
- 0.3333333333 cup mini chocolate chips or chopped pecans
- 1 tbsp turbinado sugar for tops
Instructions
Preheat and Prep the Pan
- Heat oven to 350°F (175°C). Line a 12-cup muffin pan with paper liners or lightly grease.
Whisk the Wet Ingredients
- In a large bowl, whisk pumpkin, eggs, Greek yogurt, maple syrup, oil, and vanilla until smooth and glossy.
Combine the Dry Ingredients
- In a separate bowl, whisk flour, protein powder, pumpkin pie spice, baking powder, baking soda, and salt until evenly mixed.
Bring the Batter Together
- Add dry ingredients to wet. Fold gently with a spatula until just combined. If using, fold in chocolate chips or nuts. Let batter rest 5 minutes to hydrate the flour and protein powder.
Fill and Bake
- Divide batter among cups, about 3/4 full. Sprinkle turbinado sugar if using. Bake 18 to 21 minutes, or until the tops are domed and a toothpick comes out with a few moist crumbs.
Cool and Enjoy
- Cool in the pan 5 minutes, then transfer to a rack to finish cooling. Enjoy warm or at room temperature.