High-Protein, Sourdough Pumpkin Muffins

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There’s something incredibly comforting about pumpkin muffins in the fall, but I wanted to take that cozy feeling up a notch by making these high-protein, sourdough pumpkin muffins. Combining the tangy depth of sourdough with the rich, moist texture of pumpkin creates such an inviting flavor profile. Plus, adding a protein boost helps keep me energized throughout the day, whether it’s breakfast on-the-go or an afternoon snack. These muffins also have a secret twist that makes them unforgettable—you’ll want to bake a batch ASAP and share them with everyone!

What You Need

To make these high-protein, sourdough pumpkin muffins, you’ll need some basic pantry staples along with a few special ingredients that give the muffins their unique character. The star of the show is naturally a good-quality pumpkin puree, which should be smooth and vibrant in color. I recommend using a cup of a mature sourdough starter that’s active and bubbly; this brings a subtle tanginess and helps with texture.

I also use a mix of whole wheat flour and oat flour to add a hearty, nutty flavor and boost the fiber content. To pump up the protein, I add plain plant-based protein powder—pea protein works wonderfully here. Sweetness comes from pure maple syrup, which complements the pumpkin’s earthiness beautifully without overpowering. Finally, spices like cinnamon, nutmeg, and a hint of ground ginger bring out the classic fall flavors that make these muffins a seasonal favorite with a twist.

Preparing The Ingredients

Start by making sure your sourdough starter is active—feed it about 6 hours before baking so it’s bubbly and ready to go. Measure out your pumpkin puree and set it aside. In a mixing bowl, combine the whole wheat and oat flours with the protein powder and spices, making sure they’re well blended. I like to sift these together to avoid lumps and to make the texture really smooth.

In a separate bowl, whisk together the pumpkin puree, sourdough starter, maple syrup, and a flax egg (1 tablespoon flaxseed meal mixed with 3 tablespoons water, left to thicken) to keep everything moist and vegan-friendly. Adding a touch of melted coconut oil helps with richness and gives the muffins a tender crumb. Once the wet ingredients are ready, gradually fold them into the dry mix until just combined—you want to keep the batter light to get fluffy muffins.

Tool Requirements

You won’t need a lot of fancy equipment to whip up these muffins, which is part of what I love about this recipe. A medium mixing bowl and a whisk or spoon for mixing the ingredients is key. I used a silicone spatula to gently fold everything together without deflating the sourdough starter’s natural air pockets.

You’ll also need a muffin tin with four wells because this recipe makes four servings. Lining the tins with paper liners or greasing them well ensures the muffins pop out easily after baking. Lastly, an oven thermometer is handy if you want to be precise about baking temperature to get that golden crust with a soft, moist center.

Serving Suggestions

These muffins are fantastic on their own, but here are a few ways I like to serve them to make snack time special:

• Spread with a thin layer of almond butter or vegan cream cheese for added creaminess and protein.
• Pair with a hot cup of chai or spiced latte to enhance the cozy spices in the muffins.
• Slice in half and add a drizzle of maple syrup and a sprinkle of toasted pumpkin seeds for a crunchy texture contrast.

Storage Tips

If you don’t plan to eat all your muffins right away, here are some tips to keep them fresh and delicious:

• Store in an airtight container at room temperature for up to 2 days.
• For longer storage, refrigerate the muffins in a sealed container for up to 5 days.
• To freeze, wrap each muffin individually in plastic wrap or parchment paper, then place in a freezer-safe bag for up to 3 months.
• When ready to eat, thaw at room temperature or warm in the oven for 10 minutes to regain that fresh-baked goodness.

High-Protein, Sourdough Pumpkin Muffins

Discover the perfect fall treat with these High-Protein, Sourdough Pumpkin Muffins! Packed with plant-based protein and the natural tang from sourdough, these muffins offer a moist, flavorful twist on your classic pumpkin snack. Made with wholesome flours and warm spices, they’re an ideal breakfast or anytime snack that keeps you full and satisfied. Save this recipe and share it with fellow pumpkin lovers who want a healthy, delicious baked good with a secret twist. Vegan-friendly and easy to make—get ready to impress your friends and family this season!

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Prep Time 10 minutes mins

Cook Time 25 minutes mins

Resting Time 10 minutes mins

Course Dessert

Cuisine American

Servings 4 servings

Calories 220 kcal

Ingredients

  

1x2x3x

• 1 cup organic pumpkin puree
• 1 cup active sourdough starter 100% hydration
• 1/2 cup whole wheat flour
• 1/2 cup oat flour
• 1/4 cup plant-based protein powder pea or your choice
• 1/4 cup pure maple syrup
• 1 tablespoon flaxseed meal + 3 tablespoons water flax egg
• 1 teaspoon ground cinnamon
• 1/4 teaspoon ground nutmeg
• 1/4 teaspoon ground ginger
• 1/4 teaspoon baking soda
• 1/8 teaspoon salt
• 2 tablespoons melted coconut oil

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Instructions

 

• Preheat oven to 350°F (175°C) and line a muffin tin with 4 paper liners.
• Mix flaxseed meal with water in a small bowl; set aside to thicken for 5 minutes.
• In a mixing bowl, combine whole wheat flour, oat flour, protein powder, cinnamon, nutmeg, ginger, baking soda, and salt.
• In another bowl, whisk together pumpkin puree, sourdough starter, maple syrup, flax egg, and melted coconut oil.
• Pour the wet ingredients into the dry ingredients and fold gently until just combined.
• Divide batter evenly into the muffin tin liners.
• Bake for 20–25 minutes or until a toothpick inserted comes out clean.
• Cool in the pan for 10 minutes, then transfer to a wire rack to cool completely.

Nutrition

Calories: 220kcalCarbohydrates: 28gProtein: 9gFat: 7g

Keyword Vegan

Tried this recipe?Let us know how it was!

Stefan K.

Stefan has been vegan since 2019 and has been regularly working on his strength since the beginning of 2023. He’s on a mission to help other vegans get stronger and have all of them achieve the quality of life they deserve.