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High Protein Low Carb Pumpkin Protein Muffins - Easy, Cozy, and Satisfying

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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 12 servings
Ingredients Method

Ingredients
  

  • Pumpkin puree (100% pumpkin, not pumpkin pie filling)
  • Vanilla or unflavored protein powder (whey isolate, whey blend, or a plant-based blend)
  • Almond flour (super-fine for best texture)
  • Eggs
  • Greek yogurt or blended cottage cheese (plain, 2% or nonfat)
  • Granulated zero-calorie sweetener (erythritol, allulose, or monk fruit blend)
  • Baking powder and a pinch of baking soda
  • Pumpkin pie spice (or ground cinnamon, nutmeg, ginger, and cloves)
  • Vanilla extract
  • Salt
  • Optional add-ins: sugar-free chocolate chips, chopped pecans or walnuts, pepitas, or a few dried cranberries
  • Optional topping: coarse sweetener and cinnamon for a crunchy sprinkle

Method
 

  1. Prep the oven and pan: Preheat to 350°F (175°C). Line a 12-cup muffin tin with liners or lightly spray with oil.
  2. Whisk the wet ingredients: In a large bowl, whisk 1 cup pumpkin puree, 2 large eggs, 1/2 cup plain Greek yogurt (or blended cottage cheese), and 1 teaspoon vanilla until smooth.
  3. Combine the dry ingredients: In another bowl, mix 1 cup almond flour, 1/2 to 3/4 cup protein powder (start with 1/2 cup), 1/2 cup granulated sweetener, 1 1/2 teaspoons baking powder, a small pinch of baking soda, 1 to 1 1/2 tablespoons pumpkin pie spice, and 1/4 teaspoon salt.
  4. Bring it together: Add dry ingredients to the wet and stir gently until just combined. If the batter seems too thick, add 1–3 tablespoons milk or water. If too thin, sprinkle in a little extra almond flour.
  5. Add extras: Fold in 1/4 cup sugar-free chocolate chips or chopped nuts if using. Don’t overmix.
  6. Fill the tin: Divide the batter evenly among muffin cups. For a crunchy top, mix a teaspoon of sweetener with a pinch of cinnamon and sprinkle lightly.
  7. Bake: Bake 16–20 minutes, or until the tops spring back lightly and a toothpick comes out mostly clean with a few moist crumbs.
  8. Cool: Let muffins cool in the pan for 5 minutes, then move to a rack to cool completely. This helps set the structure.