I love a muffin with ambition, and these Pumpkin Protein Muffins have plenty! They bring the warm spice of my pumpkin bread bites to breakfast, with 10 grams of protein in each one. My favorite practical perk? The entire can of pumpkin goes into the batter, so there’s no leftover scoop to babysit in the fridge.

Pumpkin chocolate chip muffins topped with green seeds on a wooden cutting board.

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Here’s what I’m especially excited about: eggs and vanilla protein powder give each muffin real staying power, while whole-grain flour and oats add filling fiber. (Bonus: pumpkin is a terrific source of beta-carotene!) The pumpkin purée keeps them moist with just a small amount of oil, and pure maple syrup handles the sweetening.

A glass bowl containing pumpkin purée, raw eggs, and liquid sweetener on a white marble surface.
A glass bowl containing rolled oats, white sugar, flour, and a small mound of ground cinnamon.
A glass bowl containing orange cookie dough and a pile of chocolate chips, with a wooden spoon inside.
A muffin tin containing ten portions of pumpkin batter topped with green pumpkin seeds.
Pumpkin chocolate chip muffins topped with pepitas on a wooden board next to a blue patterned cloth.

The secret to those tall bakery-style tops

  • Ten muffins, on purpose. Dividing the batter among 10 muffin cups instead of the usual dozen gives each one extra heft and brings it to that 10-gram protein mark.
  • Start hot, then lower the heat. Bake at 425°F for 5 minutes for a quick burst of lift. Then reduce the temperature to 350°F without opening the oven door so the muffins finish baking evenly.
  • Give the batter a breather. It will look thick at first, but fold gently until no dry streaks remain. A 10-minute rest lets the oats soften and the flour hydrate.
  • Keep an eye on the finish. Overbaking can dry them out. Start checking after 15 minutes at the lower temperature, and pull them when a toothpick comes out clean or with a few moist crumbs.
Four pumpkin muffins topped with green seeds and chocolate chips on a wooden board, with a whole pumpkin in the background.
Pumpkin chocolate chip muffins topped with pepitas, stacked on parchment paper with a small bowl of chocolate chips and seeds nearby.

I tested these with vanilla whey protein powder, so that’s your best bet for matching my results. A plant-based powder may work too, though it can absorb moisture differently and change the texture. If the batter seems too stiff to scoop after resting, just stir in a splash of milk.

Want more pumpkin recipes? I’ve got you covered! My Pumpkin Pie Overnight Oats are a grab-and-go breakfast you prep the night before. My Pumpkin Mug Cake is just the thing when you want a sweet treat without baking a whole batch. And for a fun upgrade, split a warm muffin open and add a swipe of my Pumpkin Peanut Butter!

A halved pumpkin chocolate chip muffin topped with pepitas sits on a wooden board next to a knife.

More muffins! Try my Zucchini Muffins with Coconut, Dates & Chocolate Chips and Healthy Bran Muffins next!

Three pumpkin muffins topped with chocolate chips and pumpkin seeds on parchment paper next to a whole pumpkin and a bowl of chocolate chips.
(5 stars) 2 ratings

Pumpkin Protein Muffins (10g Protein, 5g Fiber)

These warmly spiced muffins pack vanilla protein powder and an entire can of pumpkin into every batch, with whole grains for extra fiber. Add chocolate chips if you like a little melty goodness with your morning coffee. I certainly do!
Yield: 10 muffins
Prep Time: 10 minutes
Cook Time: 22 minutes
rest time: 10 minutes
Total Time: 42 minutes
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Ingredients
 

  • 1 ½ cups white whole wheat flour, see notes for swaps
  • ½ cup quick-cooking or old-fashioned rolled oats
  • 2 scoops vanilla protein powder, about ½ cup
  • 1 ½ teaspoons pumpkin pie spice, or 1 teaspoon ground cinnamon
  • 1 ½ teaspoons baking powder
  • ½ teaspoon baking soda
  • ½ teaspoon kosher salt
  • 1 (15-ounce) can pure pumpkin purée, (about 1¾ cups; not pumpkin pie filling)
  • 2 large eggs
  • ⅓ cup pure maple syrup
  • 2 tablespoons avocado oil, or other neutral oil
  • 1 teaspoon vanilla extract
  • ⅓ cup mini semi-sweet or dark chocolate chips, optional
  • 2 tablespoons pepitas, shelled pumpkin seeds, optional, for topping
  • Nonstick oil spray

Instructions
 

  • Prep. Preheat the oven to 425°F. Liberally mist 10 cups of a 12-cup muffin tin with nonstick spray, or use silicone liners. You’ll only fill 10 compartments.
  • Mix the dry ingredients. In a medium bowl, whisk the flour, oats, protein powder, pumpkin pie spice, baking powder, baking soda and salt until no clumps of protein powder remain.
  • Mix the wet ingredients. In a large bowl, whisk the pumpkin, eggs, maple syrup, oil and vanilla until smooth.
  • Combine and rest. Add the dry ingredients to the wet and stir gently. At first it will look dry and shaggy, but keep folding and it will come together into a thick batter. Stop as soon as no flour streaks remain. Fold in the chocolate chips, if using. Let the batter sit for 10 minutes so the oats soften and the flour hydrates. It will be thick but scoopable.
  • Fill and bake. Divide the batter among the 10 cups. I like to mist a ½-cup measuring cup with nonstick spray and scoop a scant ½ cup of batter into each compartment. The spray keeps the batter from sticking, so it slides right out. The cups will be filled to the top and mounded slightly, which is what gives you big domed tops. Sprinkle with pepitas, pressing them in lightly. Bake for 5 minutes at 425°F. Without opening the oven, reduce the temperature to 350°F and bake 15 to 17 minutes more (start checking at 15), until the tops spring back when gently pressed and a toothpick comes out clean or with a few moist crumbs.
  • Cool. Let the muffins rest in the pan for 10 minutes, then run a knife around the edges and transfer to a rack.

Notes

• The whole can, on purpose. Pumpkin does double duty here, adding moisture and subtle sweetness in place of extra oil or sugar. Using the full can also means no leftovers to find a home for.
• Any rolled oats work. Quick-cooking oats melt into the batter for a softer crumb, while old-fashioned oats add a little more chew. Just skip steel cut oats, which won’t soften in time.
• Flour swaps. All-purpose flour swaps in cup for cup for the lightest texture. For gluten-free muffins, use a 1:1 gluten-free baking flour and certified gluten-free oats. You can also replace up to ½ cup of the flour with almond flour for extra tenderness (more than that and the muffins may rise less and turn delicate).
• About the protein powder. I tested these with whey protein powder. Plant-based should work too, though it may need a splash of milk.
• Don’t overbake. Protein muffins dry out quickly, and they keep setting from the heat of the pan. Pull them as soon as a toothpick comes out with a few moist crumbs.
• Why no paper liners? Protein muffins love to stick to paper. A well-misted tin or silicone liners give you a clean release.
• No pumpkin pie spice? You can simply use 1 teaspoon ground cinnamon, or make your own blend: combine 1 teaspoon cinnamon, ¼ teaspoon ground ginger, ⅛ teaspoon nutmeg and a pinch of ground cloves.
• Mix-in swaps. Trade the chocolate chips for chopped walnuts or pecans, or dried cranberries.
• Dairy-free option. Use a plant-based protein powder and dairy-free chocolate chips.
• Storage. Store in an airtight container at room temperature for up to 1 day, or refrigerate for up to 5 days. To freeze, wrap each cooled muffin individually and freeze for up to 2 months. Rewarm briefly in the microwave.
Author: Joy Bauer, MS, RDN, CDN

Nutrition Information per serving

Serving Size: 1 muffinCalories: 190Carbohydrates: 29gProtein: 10gTotal Fat: 5g— Unsaturated Fat: 4g— Saturated Fat: 1gCholesterol: 50mgSodium: 200mgFiber: 5gTotal Sugar: 8g— Natural Sugar: 2g— Added Sugar: 6g
Nutrition information is calculated using a leading industry software. That being said, brands can vary, and there may be slight fluctuations in the numbers.
I’m hoping you loved this recipe! If you made it and want to share feedback, I’d be so grateful to hear from you. Please leave a review below or tag @joybauer on Instagram!