Low Carb Pumpkin Protein Muffins

Low Carb Pumpkin Protein Muffins

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If you’re in search of a low carb breakfast OR a sweet treat to increase your protein intake, these low carb pumpkin protein muffins will do the trick. Each pumpkin muffin has 11 grams of protein with just 5 grams of carbs, though you’d never know it. They’re light and fluffy with just the right amount of moisture.

And to top things off, you’ll only need 7 ingredients and a mixing bowl to make these low carb pumpkin muffins!

If you're in need of low carb breakfast or snack ideas, you'll love these pumpkin protein muffins. They're super easy to make and have just 3 net carbs each!

What You’ll Need to Make These Low Carb Pumpkin Protein Muffins 

Like I mentioned above, there are only 6 ingredients on the list. I’ll quickly run through the primary ingredients and touch on any potential substitution questions.

Almond Flour

As one of two primary structural ingredients, the almond flour is tough to substitute for. You could try using other low carb flour options like coconut flour, but the coconut flavor may be hard to mask.

If you have an almond allergy or simply don’t have almond flour on hand, you could substitute with all purpose flour or maybe even something like the graham cracker crumbs I used in my pumpkin banana bread protein muffins recipe.

With these options, I’d start with a gram for gram substitution and add as needed. I’ve provided a couple photos of what the pumpkin protein muffins batter will look like before baking for comparison.

Protein Powder

Our second structural ingredient is protein powder. I used PEScience Select which is a blend of whey and casein protein. It’s a bit thicker than a whey-only protein so if you’re using another protein powder, you may need to adjust slightly. 

I originally developed this recipe with a pumpkin spice flavored whey concentrate and used an extra scoop of protein powder and half the canned pumpkin. 

You can get an idea of the batter’s consistency from the photos in the recipe card below. As long as you’re pretty close, your protein muffins should be just fine.

Wet Ingredients

Canned pumpkin and eggs—that’s all you need in this department. The only thing I could think of in terms of ingredient substitutions here is if you had an egg allergy or used a vegan protein powder and needed to ditch the eggs.

In that case, you could probably get away with using more canned pumpkin and maybe a bit of unsweetened apple sauce to make up for the 150-200 grams of egg in this recipe.

Final Notes for These Low Carb Pumpkin Protein Muffins

In the recipe notes below, I dropped a link to my Amazon product list where you’ll find silicone baking cups. I can’t recommend these things enough. Nothing sticks to them, meaning no macro goes wasted on the side of paper baking cups or in the muffin tin.

Okay, that’s about it! If you make these low carb pumpkin muffins, I’d love to see ’em. Snap a photo and tag me on Instagram @mason_woodruff or join my free Facebook group and share it with the Proton Party.

low carb pumpkin protein muffins
4.46 from 37 votes
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Low Carb Pumpkin Protein Muffins

A simple recipe for pumpkin spice muffins with 5 grams of carbs and 11 grams of protein each. 

Course Breakfast, Dessert, Snack
Cuisine American
Keyword low carb, protein muffins, pumpkin muffins
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 8 muffins
Calories 135 kcal
Author Mason Woodruff

Ingredients

  • 3/4 C (84g) Almond Flour
  • 2 scoops (62g) PEScience Protein Powder vanilla
  • 1/2 Tbsp Pumpkin Pie Spice
  • 1/2 tsp Baking Powder
  • 3 large Eggs
  • 1 C (240g) Canned Pumpkin
  • 1/2 Tbsp Vanilla Extract optional

Instructions

  1. Preheat an oven to 350F and spray 8 slots in a muffin tin with nonstick cooking spray or place 8 silicone muffin molds on a baking sheet. 

  2. Mix the dry ingredients together in a large bowl.

  3. Gradually stir in the eggs, canned pumpkin, and vanilla extract. Stir until you have an evenly mixed batter. 

    low carb pumpkin protein muffins ingredients mixed in a bowl before going in the muffin molds
  4. Spoon the batter into the muffin tin or molds, filling each mold about 3/4 full. 

    low carb pumpkin protein muffins batter in the muffin molds
  5. Bake for 23-26 minutes or until the muffins are cooked through and the tops are golden brown. 

  6. Transfer the muffins to a wire rack to cool and enjoy!

Recipe Notes

  • Each muffin has 2 Smart Points.
  • You can find the silicone baking cups I use on my Amazon tools and products list.
  • The original recipe with Bowmar Nutrition pumpkin spice protein used 3 scoops (84g) protein powder and 1/2 cup (120g) canned pumpkin.
Nutrition Facts
Low Carb Pumpkin Protein Muffins
Amount Per Serving (1 muffin)
Calories 135 Calories from Fat 72
% Daily Value*
Fat 8g12%
Carbohydrates 5g2%
Protein 11g22%
* Percent Daily Values are based on a 2000 calorie diet.

More Healthy Recipes with Pumpkin 

 

 



15 thoughts on “Low Carb Pumpkin Protein Muffins”

  • 5 stars
    I made these exactly as stated (I’ve been using Bowman Nutrition protein already, so I had the pumpkin spice on hand). I appreciated the ingredients listed by grams bc the recipe turned out perfectly. My entire family liked them! Next time I think I’m going to see if I can make a glaze. After being stored for a day, they were a little dry (but still delicious) and a glaze on top might help!

  • 4 stars
    Loved these muffins! I substituted regular flour for almond flour at a 1:1 ratio and they came out perfect! Once I saw/tasted how great they were I made a second batch with chocolate chips on top!

  • 5 stars
    I have many Bowmar Nutrition products, and I love experimenting with them and using the protien to make new creations. This is by far one of my favorite things that I have made using the protein! I love pumpkin bars so I added a cream cheese type frosting to mine.

  • 5 stars
    I love these muffins. They taste great and were so easy to make. The taste of the muffins are a spicy pumpkin. I put them in the freezer and took them out as I needed them. Popped them in the microwave for a few seconds and they tasted like I just made them.

  • 5 stars
    Really great recipe! I turned mine into donuts and substituted a different protein powder, added some pumpkin pie spice and they still turned out great. Mom and baby approved!

  • These are so simple to make and taste like I spent hours prepping! Subbed KC buttermilk for almond flour and they tasted perfect! They’re a new addition to my weekly meal prep 😬

  • 5 stars
    These were delicious! I only had vanilla protein on hand so I subbed that and added in about a tesspoon of pumpkin pie spice to add to the flavor. They came out super moist!

  • 5 stars
    Made these the other day and used almond flour in place of all purpose flour. They turned out pretty good but were a bit dense. When I figured the nutrition out they only had about 2 net carbs. Definitely going to try them again using your method with AP flour. (Sidenote: I tried to tag you in my post by my profile is private , so I’m guessing you aren’t notified. I keep giving you shout out though 😉 keep the recipes coming!)

  • 5 stars
    Loved these. I tried them last night for the first time and I might be hooked. I love pumpkin spice (call me a basic white girl…doesn’t offend me), however I didn’t have the Bowmar Nutrition protein so I used vanilla and added a ton of pumpkin spice and a little but of extra pumpkin and tried to keep it the same consistency. They still turned out amazing! I topped each one with some protein icing (vanilla mixed with some water until it’s a glaze) and they were divine! I don’t know if I can justify buying a whole tub of protein for one recipe…so I’m glad I found a way to still get the pumpkin flavor!

  • 5 stars
    This was awesome. I followed the recipe exactly for the muffins. I made a frosting using powdered swerve, Greek yogurt cream cheese, light butter, pumpkin spice. Oh…I didn’t have the pumpkin spice protein powder so I used protein frosted cookie and added pumpkin spice. SO GOOD

  • 5 stars
    We loved these!! I ended up making more than the recipe called for. My husband and I each had some for breakfast one weekend and there were still plenty left over for me to eat for a quick breakfast throughout the week! Great flavor and healthy-can’t beat it!

  • 4 stars
    I made these in a mini muffin tin and added a few chocolate chips. They are perfect to grab before or after a workout. They freeze well, too.

  • 5 stars
    Made these tonight but Blueberry version. Swapped bowmar Punpkin for the Blueberry cheesecake and the canned pumpkin with a tap of applesauce and fresh blueberries. Favorite new protein muffin recipe hands down!

  • 5 stars
    Made these and they are so dang good! Only thing is I think I cooked them for too long so just keep an eye on them if you want them more moist. Either way they were still great!

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