Low-Calorie, High-Protein Pumpkin Muffins

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I’ve always been a huge fan of pumpkin-flavored treats, especially in the fall, but I wanted to create something that doesn’t derail my fitness goals. That’s how this recipe for low-calorie, high-protein pumpkin muffins came about. These muffins strike the perfect balance: they’re moist, delicious, and packed with protein while keeping calories in check. Plus, I’ve added a little twist with the addition of chia seeds and a hint of maple syrup that really elevates their flavor without overdoing sweetness. Whether you want a satisfying breakfast or a guilt-free snack, these muffins will become your new favorite!

What You Need

To make these pumpkin muffins, you’ll need some simple yet wholesome ingredients. The base of the recipe is pure pumpkin puree, which provides natural sweetness and moisture. I use oat flour to keep things light and add a nice texture, but you can also find gluten-free oat flour if needed.

For protein, I use vanilla-flavored plant-based protein powder that mixes beautifully with the pumpkin and spices. To add a nutritional punch, there are chia seeds that not only boost protein but also provide fiber and omega-3s. A little baking powder and baking soda help the muffins rise perfectly.

To keep the sweetness natural and lean, I use a splash of pure maple syrup combined with a bit of stevia or your preferred low-calorie sweetener. Lastly, the warm spices like cinnamon, nutmeg, and a pinch of ground ginger bring out the cozy pumpkin vibe without adding any calories.

Preparing The Ingredients

Start by measuring out each ingredient carefully. If you don’t have oat flour on hand, you can easily make it by grinding rolled oats in a blender until fine. The pumpkin puree should be smooth—preferably canned pumpkin, not pumpkin pie filling, to avoid added sugars or spices.

Mix the dry ingredients in one bowl: oat flour, protein powder, chia seeds, baking powder, baking soda, and your spices. In a separate bowl, whisk the wet ingredients together—pumpkin puree, maple syrup, low-calorie sweetener, and a little plant-based milk or water to get the right consistency.

Combining the wet and dry ingredients gently is key—overmixing can make muffins tough—so stir until just combined. The batter will be a bit thicker than regular muffin batter due to the protein powder and chia seeds, which is perfect for a denser, satisfying muffin.

Tool Requirements

For this recipe, the tools you’ll need are very basic and probably already in your kitchen. A medium-sized mixing bowl is ideal for combining dry ingredients, and another one for the wet ingredients. A whisk or fork will do to mix the wet ingredients smoothly.

You’ll also want a sturdy spoon or spatula for folding the batter together. To portion the batter evenly, a small ice cream scoop or spoon helps keep your muffins uniform in size, which ensures even baking.

Lastly, a muffin tin with six standard-sized cups is necessary for baking. To make cleanup easier and prevent sticking, use paper liners or lightly grease the tin with coconut oil or a non-stick spray. An oven set to 350°F (175°C) is where the magic happens.

Serving Suggestions

These pumpkin muffins are super versatile and work great right out of the oven or chilled. Here are some tasty ways I like to enjoy them:

• Spread a thin layer of almond butter or sunflower seed butter on top for extra creaminess.
• Pair with a hot cup of spiced tea or black coffee for a cozy breakfast.
• Slice them in half and add a handful of fresh berries and a drizzle of maple syrup for a delightful snack.
• Serve alongside a bowl of dairy-free yogurt topped with granola for a balanced brunch.

Storage Tips

To maintain freshness and flavor, these muffins can be stored easily either at room temperature or chilled.

• Keep them in an airtight container at room temperature for up to 2 days.
• For longer storage, place them in the fridge, where they’ll last about 5 days.
• You can also freeze these muffins individually wrapped in plastic wrap and placed in a freezer bag for up to 2 months. Just thaw at room temperature or warm gently in the microwave before eating.

Having a batch ready in the freezer means you can enjoy healthy, high-protein pumpkin treats anytime without extra effort.

Low-Calorie, High-Protein Pumpkin Muffins

Love pumpkin season but want a healthy treat? Try these Low-Calorie, High-Protein Pumpkin Muffins—moist, flavorful, and packed with protein but light on calories! Perfect for breakfast or a guilt-free snack, these muffins feature a unique twist with chia seeds and a hint of maple syrup. Vegan-friendly and easy to make, they keep you full and energized. Save this recipe for your next batch of healthy fall baking!

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Prep Time 10 minutes mins

Cook Time 20 minutes mins

Resting Time 10 minutes mins

Course Dessert

Cuisine American

Servings 4 servings

Calories 150 kcal

Ingredients

  

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• 1 cup pumpkin puree unsweetened
• 3/4 cup oat flour
• 1/2 cup vanilla plant-based protein powder
• 2 tbsp chia seeds
• 1 tsp baking powder
• 1/2 tsp baking soda
• 1 tsp cinnamon
• 1/4 tsp ground nutmeg
• 1/8 tsp ground ginger
• 2 tbsp pure maple syrup
• 1/4 tsp stevia or preferred low-calorie sweetener
• 1/3 cup unsweetened plant-based milk or water

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Instructions

 

• Preheat your oven to 350°F (175°C) and prepare a muffin tin with liners or grease.
• In a medium bowl, combine oat flour, protein powder, chia seeds, baking powder, baking soda, cinnamon, nutmeg, and ginger.
• In another bowl, whisk together pumpkin puree, maple syrup, low-calorie sweetener, and plant-based milk until smooth.
• Pour wet ingredients into dry ingredients and gently fold together until just combined.
• Spoon the batter evenly into the muffin tin, filling each cup about 3/4 full.
• Bake for 18-20 minutes or until a toothpick inserted comes out clean.
• Let cool for 10 minutes before enjoying or storing.

Nutrition

Calories: 150kcalCarbohydrates: 20gProtein: 12gFat: 3g

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.