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Protein Pumpkin Muffins Under 100 Calories - Light, Flavorful, and Easy

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

Ingredients
  

  • Pumpkin puree: 1 cup (not pumpkin pie filling). Real pumpkin adds moisture and fiber.
  • Vanilla or unflavored whey protein powder: 1/2 cup (about 45–60g depending on brand). Plant-based works too; see notes below.
  • Eggs: 2 large, for structure and tenderness.
  • Unsweetened applesauce: 1/3 cup, for moisture and subtle sweetness.
  • Milk of choice: 1/3 cup (dairy or unsweetened almond milk both work).
  • Granulated sweetener: 1/3–1/2 cup. Use sugar, coconut sugar, or a zero-calorie sweetener like erythritol or allulose.
  • All-purpose flour: 3/4 cup, spooned and leveled. For gluten-free, use a 1:1 blend.
  • Baking powder: 1 1/2 teaspoons, for lift.
  • Salt: 1/4 teaspoon, to balance sweetness.
  • Pumpkin pie spice: 1 1/2 teaspoons (or 1 tsp cinnamon + 1/4 tsp nutmeg + 1/4 tsp ginger + pinch cloves).
  • Vanilla extract: 1 teaspoon, for round flavor.
  • Optional add-ins: Mini chocolate chips (sparingly), chopped pecans, or pepitas. Keep portions small to stay under 100 calories.

Method
 

  1. Preheat and prep: Heat your oven to 350°F (175°C). Line a 12-cup muffin pan with paper liners or spray lightly with nonstick.
  2. Mix wet ingredients: In a large bowl, whisk pumpkin puree, eggs, applesauce, milk, vanilla, and sweetener until smooth.
  3. Combine dry ingredients: In a separate bowl, whisk flour, protein powder, baking powder, salt, and pumpkin pie spice.
  4. Bring it together: Add dry ingredients to wet. Stir gently with a spatula until just combined. The batter should be thick but scoopable. If it’s too stiff, add 1–2 tablespoons of milk.
  5. Portion: Divide batter evenly among the 12 muffin cups. They should be about 3/4 full. Add a few mini chips or pepitas on top if using.
  6. Bake: Bake for 14–18 minutes, or until a toothpick comes out mostly clean with a few moist crumbs. Don’t overbake—protein muffins dry out quickly.
  7. Cool: Let muffins rest in the pan for 5 minutes, then transfer to a wire rack to cool completely. This helps them set and stay tender.
  8. Taste test: Try one warm. If you prefer more sweetness or spice next time, adjust to taste—this recipe is very forgiving.