35-minute, one-bowl muffins with 10–12g protein each, easy meal-prep breakfast that’s moist, spiced, and naturally gluten- and dairy-free.
Soft, pumpkin-spice muffins that eat like a treat and work like fuel, perfect for busy mornings and snack breaks between calls.
Why You’ll Love It
- High-protein, real-food: Built for Pumpkin Protein Recipes Healthy with clean ingredients and Pumpkin Spice Protein flavor.
- Gluten- & dairy-free: Uses certified GF oat flour + almond flour and plant protein—ideal for Protein Muffins Healthy Gluten Free and Gluten Free Pumpkin Breakfast Recipes.
- Grab-and-go friendly: Tender, not crumbly; perfect for lunchboxes, gym bags, and “Call Food Ideas” when you need quiet snacks.
- Works with pumpkin protein powder: Formulated for Recipes With Pumpkin Protein Powder (or vanilla).
- Easy win: Whisk, scoop, bake—true Easy Protein Muffins Healthy.
Keep the pumpkin party going: try Vegan Pumpkin Pie (https://spoonrecipes.com/vegan-pumpkin-pie-recipe/), cozy Salmon Rice Bowl for a protein-packed lunch (https://spoonrecipes.com/salmon-rice-bowl-recipe/), or our speedy Korean Ground Beef Bowl (https://spoonrecipes.com/korean-ground-beef-bowl-recipe/).
Ingredients — notes only
Pumpkin: Canned puree (not pie filling) for moisture and fiber.
Flours: GF oat flour + almond flour = soft crumb that isn’t dry.
Protein powder: Pumpkin-spice or vanilla, plant-based to keep dairy-free.
Eggs (or flax eggs): Structure and lift; flax eggs keep it DF/GF/plant-forward.
Sweetener: Maple syrup or coconut sugar—balanced, not overly sweet.
Fat: Avocado or melted coconut oil for moistness.
Warm spices: Cinnamon, ginger, nutmeg, pinch clove or allspice.
Mix-ins: Dairy-free chocolate chips, pepitas, or chopped nuts.
Step-by-Step (6–8 steps)
- Prep (5 min): Heat oven to 350°F. Line a 12-cup muffin tin with parchment liners; lightly mist.
- Whisk wet (1–2 min): In a large bowl whisk pumpkin, eggs (or flax eggs), maple syrup, oil, vanilla.
- Add dry (1–2 min): Whisk in oat flour, almond flour, protein powder, baking powder, baking soda, salt, spices until just combined.
- Adjust batter: It should be thick but scoopable. If dense, add 2–4 Tbsp dairy-free milk.
- Fold-ins: Stir in pepitas or DF chocolate if using.
- Fill & bake (18–22 min): Portion to ¾-full. Bake until tops spring back and a tester comes out mostly clean.
- Cool (10 min): Rest in pan 5 minutes, then move to a rack.
- Finish: Sprinkle extra cinnamon-sugar or pepitas while warm (optional).
Pro Tips
- Protein balance: If using very absorbent plant protein, add 1–2 Tbsp extra oil or milk for tenderness.
- Boost per-muffin protein: Swap ¼ cup oat flour for ¼ cup extra protein powder (add 1–2 Tbsp milk).
- Not too sweet: These are breakfast-level sweet; add 1–2 Tbsp extra maple if you prefer.
- Freeze like a pro: Wrap individually; thaw overnight or microwave 25–35 sec.
- Chocolate swirl: Melt DF chocolate with ½ tsp coconut oil; swirl on top pre-bake.
Variations (map to interests)
- Whole-Wheat (not GF): Replace oat + almond with 100% white whole-wheat for Whole Wheat Pumpkin Protein Muffins.
- Vanilla-chip: Vanilla protein + DF chocolate chips.
- Nut-free: Use sunflower-seed flour instead of almond; skip nuts.
- Extra spice: Add ½ tsp pumpkin pie spice for punchy Pumpkin Spice Protein vibes.
How to Serve
- Warm with almond butter and banana slices.
- Yogurt-free parfait: crumble muffin into a jar with berries and a splash of almond milk.
- Desk snack: pack two muffins + a handful of nuts for a quiet call food combo.
Make Ahead & Storage
- Counter: 2 days, airtight.
- Fridge: 5 days, airtight.
- Freezer: 3 months; reheat from frozen 35–45 sec in microwave or 300°F oven 8–10 min.
FAQs
Which protein works best? Plant proteins (pea/brown rice blends) keep it dairy-free; use pumpkin-spice or vanilla.
Can I use whey? Yes, but then it’s not dairy-free; add 2–3 Tbsp extra oat flour (whey bakes softer).
How do I make them egg-free? Use 2 flax eggs (2 Tbsp ground flax + 5 Tbsp water, rest 5 min).
Can I add more protein? Yes—add 2 Tbsp additional protein powder and 1–2 Tbsp almond milk.
Simple Nutrition (estimate, per 12 muffins)*
~215 kcal | Protein 10–12g | Carbs ~23g | Fat ~9g | Fiber ~3g | Sodium ~180mg
Estimates only; calculate with your specific brands.
Pumpkin Protein Muffins (Gluten Free, Dairy Free)
Ingredients
- 1 cup (120g) certified gluten-free oat flour
- ¾ cup (75g) almond flour (fine)
- ½ cup (45–55g) plant-based protein powder (pumpkin spice or vanilla)
- 1 tsp baking powder
- ½ tsp baking soda
- ½ tsp fine sea salt
- 1½ tsp ground cinnamon
- ½ tsp ground ginger
- ¼ tsp ground nutmeg (pinch clove optional)
- 1 cup (240g) canned pumpkin puree
- 2 large eggs or flax eggs (2 Tbsp ground flax + 5 Tbsp water)
- ⅓ cup pure maple syrup or ½ cup coconut sugar
- ¼ cup avocado oil or melted coconut oil
- 2 tsp vanilla extract
- 2–4 Tbsp unsweetened almond milk, as needed
- ¼ cup pepitas or dairy-free chocolate chips (optional)
Equipment
- mixing bowls
- whisk
- rubber spatula
- 12-cup muffin pan
- parchment liners
- measuring cups and spoons
- cooling rack
Method
- Preheat oven to 350°F (177°C). Line a 12-cup muffin pan with parchment liners.
- In a bowl, whisk together oat flour, almond flour, protein powder, baking powder, baking soda, salt, and spices.
- In a large bowl, whisk pumpkin puree, eggs (or flax eggs), maple syrup, oil, and vanilla until smooth.
- Stir dry mixture into wet until just combined. If batter is very thick, add 2–4 Tbsp almond milk to loosen.
- Fold in pepitas or chocolate chips if using.
- Divide batter evenly among liners (about ¼ cup each). Bake 18–22 minutes, or until tops spring back and a tester comes out mostly clean.
- Cool in pan for 5 minutes, then transfer muffins to a wire rack to cool completely.