PROTEIN Pumpkin Muffins Recipe

Protein Pumpkin Muffins Recipe
Written by The Protein Chef

This delicious, full of flavor, high in protein, and cheap Protein Pumpkin Muffins Recipe will make you fall even more in love with the season! Healthy, festive, and cheap? Sold!

Here is the recipe:

  • 8 Large Egg Whites (1 Cup)
  • 2 1/2 Scoops (75g) Vanilla Protein Powder (or Chocolate Protein Powder for more of a Chocolate Pumpkin taste)
  • 1 Cup (80g) Rolled Oats
  • 2 Teaspoons Baking Powder
  • 2 Tablespoons (10g) Cocoa Powder
  • 1 1/2 Teaspoons Vanilla Extract
  • 1/3 Cup Sweetener
  • 1 Teaspoon Ground Cinnamon
  • 2 Teaspoons Pumpkin Pie Spice
  • 1/2 Cup (122g) Unsweetened Apple Sauce
  • 1 Cup (244g) Pure Pumpkin

Calories in the WHOLE recipe:

  • Calories: 771
  • Fat: 7g
  • Saturated Fat: 1g
  • Sodium: 963mg
  • Carbs: 72g
  • Fiber: 20g
  • Sugar: 25g
  • Protein: 105g

Combine all of your ingredients into either a food processor or blender. Process or blend everything together. Take out a muffin pan, spray it with non-stick cooking spray, and then pour your mix into your muffin pan leaving your mix 1/4’’ from the top. Bake on 350°F/176°C for 20:00-22:00. Enjoy!


  • Add in raisins, nuts, chocolate chips, etc into your mix or on top of your muffins before you bake them!

About the author

The Protein Chef

Derek Howes is a personal trainer and chef with over a decade of experience in the gym and kitchen. Derek, who is also known as The Protein Chef on his blog and YouTube channel shows his viewers every week that food doesn’t need to be boring or repetitive, it’s all about balance, moderation, and having the knowledge to change things up. His recipes which have been featured in the news, magazines, and on TV are cheap, quick, AND delicious! His motto in life is “everything in moderation” and is without question the most important habit he follows.


  • hey derek! do you think there could be a good replacement for the oats? could I substitute quinoa flour or some other flour? just wondering, thank you! 🙂

  • Made a batch of these and threw them in the freezer as a quick grab and go snack for work! Another fantastic recipe, thanks!

  • Going to make these right now, however replace the 1 cup oats with 1/2 cup Bob’s red mill low carb baking mix and 1/2 Bob’s red mill organic coconut flour ! The muffins look ahh-mazing

  • I had my gallbladder removed in April of this year and it’s almost impossible to find a muffin that is low fat and not filled with processed junk.

    I am so excited to try these.. It’s on my to do list for this weekend!

    Hoping my kids love them too.

    Thanks for posting it!

  • Hi… I made these but they did not get as nice and fluffy as the picture. They were still yummy but did not rise & were dense. I followed all directions including as you usualy say to blend the oates into a flour first. I measured the cup of oates then blended…. can you help me to figure out what happened?….

  • In order to cut down on waste of egg yolks on a budget, could I cook with the whole eggs instead of whites? If so, how would the amount used change? Thanks for any tips!!

  • Just made these and they are absolutely wonderful. I did change it up a bit. I used 4 eggs instead of the 8 egg whites, I didn’t use the cocoa powder but added 2 tablespoons of oat bran in place of the cocoa powder, and also used 1/2 cup oatmeal and 1/2 cup oat bran instead of the full cup of oatmeal. The bran has more protein per serving (1/3 oat bran has 7 grams protein) vs. (old fashioned rolled oats 1/2 cup old fashioned rolled oats has 5 grams). I used Xyla brand of xylitol for the sweetener and also added 2 tablespoons of black strap molasses for flavor and color. To the whole mixture, I added 1/2 cup of raisins. All of the other ingredients I left the same. I didn’t have the big muffin tin so I had to use my cupcake pan, and the recipe yielded 15 (good sized) total muffins. They smelled delightful as they were baking, and after eating one, it completely filled me up! My calculations adding all of the proteins together and dividing it by 15, came out as 7 grams of protein per muffin and 90 calories per muffin. The rest go to the freezer for my breakfasts. Thank you so much for this amazing recipe, and I know I will be trying others you have posted as well. Awesome!!!

  • Hey Derek – I made these muffins over the weekend and they are incredible. Thank you! I’m just getting back on the bandwagon of eating better in conjunction with my strength training and need a little something something. These fit the bill. Low carb, high protein, low fat! They really hold me over and I feel like I’ve had something ‘treatish’. Thanks for all the great recipes.

  • You rock, Derek! These were delicious for Thanksgiving breakfast. We used cinnamon cereal crunch flavored protein and added walnuts and raisins. 👍👍🐷🐷 And so low-cal!!!!
    Will be trying a lot more of your recipes.

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