Dessert

Low-Calorie, High-Protein Pumpkin Muffins Recipe

ByRita Bennet October 23, 2025October 23, 2025

Introduction

These low-calorie, high-protein pumpkin muffins are a delicious way to enjoy a healthy treat. Packed with plant-based protein and warm spices, they make a perfect snack or breakfast option. Easy to prepare and naturally sweetened, they satisfy your cravings without the guilt.

A close-up of a muffin with a warm orange-brown color and small dark seeds throughout. The muffin is partly eaten, showing a moist, crumbly texture inside. It sits on a peeled-back, slightly stained paper liner on a white plate. In the background, there are whole muffins with the same texture and color, and a small white bowl holding a pale yellow spread. The scene is set against a white marbled surface. photo taken with an iphone --ar 4:5 --v 7

Ingredients

1 cup pumpkin puree (unsweetened)
3/4 cup oat flour

1/2 cup vanilla plant-based protein powder
2 tbsp chia seeds

1 tsp baking powder
1/2 tsp baking soda

1 tsp cinnamon
1/4 tsp ground nutmeg
1/8 tsp ground ginger

2 tbsp pure maple syrup
1/4 tsp stevia or preferred low-calorie sweetener
1/3 cup unsweetened plant-based milk or water

Instructions

Step 1: Preheat your oven to 350°F (175°C) and prepare a muffin tin with liners or grease it lightly.
Step 2: In a medium bowl, combine oat flour, protein powder, chia seeds, baking powder, baking soda, cinnamon, nutmeg, and ginger together. Mix well until fully blended.
Step 3: In another bowl, whisk together pumpkin puree, maple syrup, low-calorie sweetener, and plant-based milk until smooth. Ensure there are no lumps.

Step 4: Pour the wet ingredients into the dry ingredients and gently fold everything together using a spatula until just combined. Be careful not to over-mix; lumps are okay.
Step 5: Spoon the batter evenly into the muffin tin, filling each cup about 3/4 full to allow room for rising during baking.
Step 6: Place the muffin tin in the preheated oven and bake for 18–20 minutes or until a toothpick inserted into the center comes out clean.

Step 7: Let cool for about 10 minutes, then remove from the tin and enjoy immediately or store them in an airtight container for later.

Tips & Variations

For extra moisture, add a tablespoon of unsweetened applesauce to the wet ingredients.
Swap vanilla protein powder for unflavored if you prefer a less sweet muffin.

Add a handful of chopped nuts or dark chocolate chips for added texture and flavor.
Use water instead of plant-based milk to reduce calories further.

Storage

Store the muffins in an airtight container at room temperature for up to 3 days or refrigerate for up to a week. To enjoy warm muffins, reheat in the microwave for 15–20 seconds or until heated through.

How to Serve

The image shows a close-up of a moist orange muffin, partially eaten, with a soft and crumbly texture filled with small seeds. The muffin sits on a crinkled, unwrapped white paper liner placed on a silver metal rack with a white marbled textured surface beneath. In the slightly blurred background, four whole orange muffins with the same speckled seed texture are visible, one topped with a square pat of melting butter. The muffins have a golden brown top with a slightly shiny glaze. photo taken with an iphone --ar 4:5 --v 7

Serve this delicious recipe with your favorite sides.

FAQs

Can I use regular flour instead of oat flour?

Yes, you can substitute regular all-purpose flour, but the texture may be slightly different and less hearty. You might need to adjust liquid quantities accordingly.