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Sarah

Pumpkin Protein Muffins (Gluten Free, Dairy Free)

Soft, pumpkin-spice muffins with 10–12g protein each—gluten-free, dairy-free, and perfect for healthy breakfasts and snacks.
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Prep Time 15 minutes
Cook Time 22 minutes
Total Time 35 minutes
Servings: 12 muffins
Course: Breakfast, Snack
Cuisine: American
Calories: 215
Ingredients Equipment Method Nutrition Notes

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.

Nutrition

Calories: 215kcalCarbohydrates: 23gProtein: 11gFat: 9gSaturated Fat: 1.5gPolyunsaturated Fat: 2gMonounsaturated Fat: 4.5gSodium: 180mgPotassium: 220mgFiber: 3gSugar: 10gVitamin A: 3000IUVitamin C: 1mgCalcium: 60mgIron: 1.3mg

Notes

Variation (whole-wheat, not GF): Use 1¾ cups white whole-wheat flour and omit almond/oat flours. For sweeter muffins, add 2 Tbsp maple syrup. For higher protein, replace ¼ cup oat flour with more protein powder and add 1–2 Tbsp milk. Internal links: Vegan Pumpkin Pie, Salmon Rice Bowl, Korean Ground Beef Bowl.
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