Protein Pumpkin Muffins

6 Muffins128 cals

Fall even more in love with pumpkin season by making some Protein Pumpkin Muffins! This high protein muffin recipe is delicious, full of seasonal flavor, and cheap to make with simple ingredients.

Since we’re using rolled oats in this one you’re going to need either a food processor or good blender to fully incorporate everything. If you don’t have either, here’s a link to the food processor that I recommend.

Add right into whatever you’re using 8 large egg whites, 1 cup of rolled oats, 2 tablespoons of cocoa powder, 1 1/2 teaspoons of vanilla extract, 2 teaspoons of pumpkin pie spice, 1 teaspoon of ground cinnamon, 1/3 cup of your choice sweetener, 2 1/2 scoops of a vanilla protein powder, 1/2 cup of unsweetened apple sauce, 1 cup of pumpkin puree, and 2 teaspoons of baking powder.

Pro tip? Use chocolate protein powder instead of vanilla if you want chocolate pumpkin muffins!

Process or blend everything together until your protein pumpkin muffins mix is smooth. You may need to scrape down the sides as it’s processing/blending.

Take out a muffin pan, coat it with some non-stick cooking spray, and pour your mix in filling each muffin spot around 3/4 of the way full. I’m using a jumbo muffin pan today but use whatever pan you want or have like a regular or mini muffin pan.

You can also top or add into your protein pumpkin muffins mix anything you want! Some of my favorites? Raisins, nuts, and chocolate chips.

Put your muffins into the oven on 350F/176C for around 20-22 minutes depending on the size pan you used.

Still craving seasonal desserts!? Try a Pumpkin Protein Cheesecake next!

Protein Pumpkin Muffins Recipe

Protein Pumpkin Muffins

Pumpkin season is here and that means Protein Pumpkin Muffins are back on the table! This high protein muffin recipe is EASY and delicious!
4.80 from 5 votes
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Prep Time: 5 minutes
Cook Time: 22 minutes
Total Time: 27 minutes
Course: Dessert
Cuisine: American
Keyword: protein muffins, protein pumpkin muffins, pumpkin muffins
Servings: 6 Muffins
Calories: 128kcal
Cost: $2

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  • 8 Large Egg Whites
  • 2 ½ Scoops Protein Powder - Vanilla (or Chocolate)
  • 1 Cup Rolled Oats
  • 2 Teaspoons Baking Powder
  • 2 Tablespoons Cocoa Powder
  • 1 ½ Teaspoons Vanilla Extract
  • Cup Sweetener
  • 1 Teaspoon Ground Cinnamon
  • 2 Teaspoons Pumpkin Pie Spice
  • ½ Cup Unsweetened Apple Sauce
  • 1 Cup Pumpkin Puree


  • 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 pour your mix in (fill them 3/4 of the way full)
  • Bake on 350F/176C for 20-22 minutes



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


Calories: 128kcal | Carbohydrates: 12g | Protein: 17.5g | Fat: 1.1g | Saturated Fat: 0.1g | Sodium: 160.5mg | Fiber: 3.3g | Sugar: 4.1g


  1. Gaby on November 28, 2019 at 12:00 am

    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.

  2. Eva on May 23, 2017 at 12:00 am

    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.

    • Derek Howes on May 24, 2017 at 12:00 am

      Awesome Eva!!! Keep it up. Thanks for the feedback 🙂

  3. Linda Wolff on February 9, 2016 at 12:00 am

    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!!!

  4. Steven on October 26, 2015 at 12:00 am

    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!!

    • Derek Howes on October 27, 2015 at 12:00 am

      You can always use the yolks in other things! One full egg for every 2 egg whites though should work!

  5. Melane on October 20, 2015 at 12:00 am

    I’m looking to omit or replace the cocoa. I want a pure pumpkin muffin – no chocolate flavor. What do you suggest?

  6. J on September 23, 2015 at 12:00 am

    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?….

    • Derek Howes on September 24, 2015 at 12:00 am

      Hi J! It could be a lot of things. What kind of protein powder were you using? Where are you located? Glad you liked them though!

  7. Jenn on September 16, 2014 at 12:00 am

    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!

    • Derek Howes on September 17, 2014 at 12:00 am

      Thanks Jenn! I hope you like them too (and the kids)! Let me know how they turn out!

  8. Cindy on May 26, 2014 at 12:00 am

    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

  9. Jenny Boudreau on April 27, 2014 at 12:00 am

    They were the best protein muffins I had ever made! Would absolutely recommend! D

  10. Kristen on March 27, 2014 at 12:00 am

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

  11. Dawn on March 1, 2014 at 12:00 am

    These look awesome! I was wondering if I could use honey as the sweetener and if so how much?

  12. Amy on February 15, 2014 at 12:00 am

    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! 🙂

    • Derek Howes on February 17, 2014 at 12:00 am

      Hi Amy! Absolutely. Quinoa flour should work great – I haven’t tried it myself but don’t see any issues with using it as long as your matching the same amount!

  13. Dan on October 18, 2013 at 12:00 am

    Awesome recipe, want to try it this weekend. What temperature do you bake the muffins at though?

    • Derek Howes on October 18, 2013 at 12:00 am

      Thanks Dan! Updated that. 350 should be perfect!

  14. Tracey on October 14, 2013 at 12:00 am

    That’s a large muffin for only 154 cals! Thanks!

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