#Pumpkineverything Protein Muffins

#pumpkineverything protein muffinsIt’s October, so naturally I’m due for a delicious and super nutritious pumpkin recipe. Oh yes, count me in for this #pumpkineverything time of year! Pumpkin is the obvious superstar of fall. Go into Trader Joe’s and you’ll see aisle after aisle of pumpkin products – sauces, cereals, snacks, chips, teas, treats, and canned pumpkin itself. So why do we obsess over this special squash? For me, it’s its creamy texture, rich taste, and nutrition value. It’s the perfect butter alternative in healthy baked goods and flavorful addition to pasta sauces for my zoodles. It’s also full of antioxidants  vitamin-A, C, E, and radical fighting B-carotene. Not to mention, this fall gift also contains folates, niacin, vitamin B-6 (pyridoxine), thiamin, pantothenic acid, copper, calcium, potassium and phosphorus (I think you get the point – pumpkin has a lot of micronutrients). But it’s not just about flavor or nutrition. It’s the nostalgia of my childhood. One bite of pumpkin-flavored anything and  I’m brought back to starting an exciting new year of school, jumping into golden leaf piles, trick-or-treating, and snuggling in a blanket on a cool, rainy night.

#pumpkineverything protein muffins

I wanted to make a delicious fall comfort food recipe that will also keep our fitness goals on track. What’s more comforting than a steamy, warm muffin on a crisp fall morning? Ripe banana, coconut oil, almond meal, and Pumpkin Spice seasoning make for the perfect combination of sweet and salty. They’re soft and dense texture makes them very satisfying to eat. These gluten-free, refined sugar-free, grain-free #Pumpkin Everything Protein Muffins are the perfect start to a busy day. With 10 grams of protein, 6 grams of fat, 6 grams of carbs, and 3 grams of fiber per muffin, you’ll be energized all morning long.


#Pumkineverything Protein Muffins


Makes 9 muffins

1/2 can organic pureed pumpkin (make sure there’s no sugar added!)

1/2 ripe, mashed banana

2 tbsp melted coconut oil

5 drops liquid stevia extract (can also use 1/4 cup granulated stevia)

1/2 cup egg whites

2 tbsp apple cider vinegar

3 scoops vegan vanilla protein powder (I used a blend that was mostly pea protein with some brown rice)

1 tbsp flaxseed meal

1 tsp baking powder

1-2 tsp pumpkin spice

1/4 cup almond meal

Optional Oat-Crisp Topping: 3 tbsp rolled oats, 1 tbsp Earth Balance (vegan butter), 2 tsp granulated stevia or maple syrup


  1. Preheat your oven to 375 degrees Fahrenheit.
  2. Line a muffin baking tin with muffin cups and spray with coconut oil cooking spray.
  3. Combine all dry ingredients in a large mixing bowl.
  4. Combine all wet ingredients in a separate mixing bowl.
  5. Slowly stir in the wet ingredients into the dry ingredients.
  6. Combine Oat-Crisp topping ingredients in a bowl. (Optional)
  7. Evenly spoon the muffin mix into the lined muffin tin and top with Oat-Crisp topping if desired.
  8. Bake for 20-25 minutes or until a toothpick comes out clean from the center of the muffin.
  9. Let cool and enjoy!

#Pumpkineverything protein muffins

LIS Servings Per Muffin (without topping): 1/4 serving carbs, 1/2 serving fats, 1/3 serving protein

#Pumpkineverything protein muffins

Feel like you’re doing everything “right” but not seeing or feeling the results you expect? Subscribe now for your free 5-Day Metabolism Jumpstart Plan!

If you’ve already subscribed to Life in Spandex, check your inbox! I’ve sent you your plan.

* indicates required

Health and happiness,


Hi and welcome to Life in Spandex! I'm Emily, a personal trainer who believes there should be no secrets standing in your way to getting fit. I am sharing my knowledge here on this blog in order to help you reach your goals. Fitness should be fun, eating healthy should taste good, and feeling your absolute best is the ultimate goal. Let's get fit together!
  1. […] #PumpkinEverything Protein Muffins – Life in Spandex […]

  2. […] Pumpkin rightfully holds a lot of the spotlight this time of year. However, I think it’s about time to give it’s close running-mate a little bit of the stage. If we’re being honest, I would choose an apple crisp or pie over pumpkin any day! Oh yes, I said it. Come for me pumpkin police! […]

  3. Looking forward to making these this week! Can you please add a cup measurement (ie. 1/2 c) for the amount of pumpkin puree. I actually have puree from a fresh pumpkin.

    1. I think it’s about 1/2 -2/3 cup :). Yum free purée sounds amazing!

  4. […] #Pumpkineverything Protein Muffins from Life in Spandex […]

  5. My mouth is watering right now, I am obsessed with pumpkin everything

    1. Yaaass me too!! Bake them ??

  6. Your Pumpkin Everything Protein Muffins look fabulous! Thanks so much for sharing your awesome post with us at Full Plate Thursday. Hope you are having a great weekend and come back to see us real soon!
    Miz Helen

    1. Thank you Helen!! They taste even better than they look ?

  7. I love all things pumpkin too! Haven’t ever thought of a protein muffin, but I’m very tempted to make these! Do they freeze well?

    1. Yes definitely! I usually put them in the fridge to last longer too

  8. Just in time for the cooler weather that’s approaching. Thank you for sharing.

    1. You’re welcome!! Enjoy snuggling up with a couple of these and hot tea 🙂

  9. I’m excited to make these. But, I do have a question-can I add more pumpkin puree to the mix and no banana? I’m one of those weirdos who hates bananas LOL! Even though I do like plantains.

    1. Haha Definitely!! You may just want to add a bit more sweetener or apple sauce to sweeten it up a bit

  10. They look and sound absolutely delicious!

  11. great, I’m pumpkinningeverything and myself right now. Great post there. Thank you.

    1. Thank you!!! Glad you can relate hehe

  12. Yum! I’ll pinning and tweeting this.
    Is there a brand of pureed pumpkin that you recommend for this recipe?

    1. I love the Trader Joe’s organic pumpkin 🙂

  13. It’s so nice to see a healthier pumpkin recipe! I adore pumpkin as well, and these muffins look delicious. Sharing on the Hearth and Soul Facebook page, and pinning too. Thank you so much for being a part of the Hearth and Soul Link party.

  14. I’m loving all things pumpkin, so I can’t wait to try these!! It’s great that they have protein too 🙂

    1. Yay for fall recipes am I right?! ? let me know how they turn out

  15. These look amazing! I love how dense and moist they look!

    1. Thank you ladies!! And they are. Can’t wait for you to taste them

  16. Wow! These are packed with so many great ingredients! Love it! Fall flavors and everything!

    1. Thank you Miki!! Healthy doesn’t have to be tasteless!

  17. Oh yum! These are sooo healthy and protein packed… I love it!

    1. Thank you Natalie!! Always love making healthy food taste good

  18. These look and sound so delicious!! I’m in the #pumpkineverything camp, too 🙂

    1. Yay such a happy camper ?! They taste better than they look ?

  19. Mmmm love this protein packed snack! Looks like it would hit the spot!

    1. Oh it does!! Cures a sweet tooth too!

  20. i want this for breakfast…i havent baked with pumpkin this week so this should happen!

    1. Do it!!! Have them prepped for breakfasts this week myself 🙂

  21. These look good and I’m loving the ingredients! Might have to whip these up for the family this week!

    1. You won’t regret it!! They taste amazing even after being stored in the fridge

  22. These sounds delicious!

    1. Thanks girl!! They taste even better 😉

  23. OOh I like the pumpkin and banana combo as well!

    1. Nom nom. It’s so creamy and delicious!

  24. Pumpkin EVERYTHING! love this so much!

    1. Haha thanks girl!! Let me know if you bake them!

  25. Looks amazing- I love the protein boost!

    1. Thank you Shelby!! Best way to stay satisfied all morning long 🙂

  26. Oh yummy! These muffins sound like the perfect Fall treat. I think I just may have to try making these. Thanks for sharing!

    1. They are!!! Having two for breakfast right now 🙂

Leave a reply!