Breakfast/Brunch, Dairy-Free, Gluten-Free, Lightened Up, Low Sugar, Meal Prep, One Pot Dish, Snack, Vegetarian

Poppin’ These Protein-Packed Pumpkin Spice Muffins


This is my second batch of Pumpkin Spice Protein Muffins and they keep getting better. I’ve grabbed two before my first Soul Survivor spin class (it was 60 min) and thank God I did. For being kind of bite-size, they fill you up as a snack or a meal. This morning I had two fresh out of the oven along with some Siggi’s vanilla skyr yogurt. I like the crunch of the pecans and the chewiness from the raisins. The mashed banana and pumpkin make these muffins pretty dense, but in a good way. Pro tip — aka how I enjoy them — serve warm with a cup of cinnamon coffee. Happy weekend!

Ingredients (makes 13 muffins*; serving of 1-2 muffins).

  • 1 medium banana, very ripe +
  • 1 egg white
  • 1/2 c unsweetened vanilla almond milk
  • 1/2 c pumpkin purée
  • 1/2 t vanilla extract
  • 2 t agave nectar
  • 1/8 c light brown sugar, unpacked
  • 3/4 c plant-based vanilla protein powder like LivWell **
  • 1/4 c almond flour
  • 3/4 c oats
  • 1 t baking powder
  • 2 t pumpkin pie spice
  • Pinch of salt
  • 1/8 c raisins
  • 1/8 c chopped pecans
  • Cinnamon sugar (optional)
* NOTE: For whatever reason, this batch yielded 13 muffins. I usually get 12.
+ If your banana isn’t ripe enough yet, try the caramelized banana trick to get it softer and bring out its natural sugar.
** Please Note: I have received products from LivWell, but I only post recipes with things that I have made and loved myself. Sharing is caring, right? Use the code EDSR10 for 10% off.


  1. Preheat oven to 375ºF and line a muffin pan with liners (because I’m lazy and hate cleaning muffin pans).
  2. In a medium bowl, mash banana. Whisk in egg white, almond milk, pumpkin, brown sugar, agave, and vanilla until a smooth batter forms.
  3. In a small blender or food processor, grind oats into a flour. Transfer oat flour to the wet ingredients along with protein powder, almond flour, salt and baking powder and mix well. Once dry ingredients are fully incorporated, fold in raisins and pecans.
  4. Spoon batter into lined muffin tins so the tin is 3/4 full. Dust each with cinnamon sugar (optional).
  5. Bake 18-22 min. Muffins should be firm and a toothpick will come out clean when done. Cool on a wire rack.
  6. Enjoy!

Inspired by my Piña Colada Protein Muffins. Check out other protein muffins here.

Nutrition for 1 muffin (1 out of 13).
87 calories  •  2.6 g fat (32%)  •  11.3 g carbs (44%)  •  5.2 g protein (25%)  •  1.6 g fiber  •  5.4 g sugar
* These are estimates based off specific products I used and how I entered ingredients in a fitness tracker. This is completely subjective and used to give a rough nutritional estimate.




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