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Pumpkin Banana Bread High Protein Muffins

I try not to throw this out very often, but this is one of my favorite recipes on my site. Not only are these banana bread protein bites the perfect on-the-go sweet treat, with 7 grams of protein and only 65 calories per bread bite, you’d have to go crazy on them to eat too many calories. And that’s going to be hard to do because these things are dense thanks to the high-fiber oats and pumpkin.

After I develop a recipe for the site, I continue experimenting with follow up batches to see if something can be improved. Typically, I find something that either works better or at least gives options like in the protein frostings for the Pumpkin Spice Protein Donuts recipe. In this case, however, I’ve yet to make anything better than the original recipe.

They’re just that good!

This healthy take on banana bread muffins delivers 7 grams of protein with only 65 calories per muffin!

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Ingredients for High Protein Muffins

For the syrup, I used Walden Farms pancake syrup which actually has 0 calories in addition to being sugar-free. So using a normal sugar-free syrup may add 15-30 calories to the entire recipe.

I used quick oats because I personally like my oats smaller, especially in baked goods. You can use old-fashioned or whole grain oats, but you may have more of a pronounced oat texture.

protein pumpkin spice banana bread bites

Outside of that, the remaining ingredients for these pumpkin banana bread bites are the obvious ones. Unless you’re tracking your intake closely, you won’t need to weigh your banana. That said, if your mixture is too runny or too thick, you can adjust by adding more protein or oats to thicken or more apple sauce, pumpkin, banana, or egg whites to increase moisture.

One thing I love about this recipe is the lack of precision required. As long as you get it in the muffin tin, there’s a good chance it’s going to turn out delicious!

Best Protein Powder for Recipes

You can use any protein you’d like, but I recommend Optimum Nutrition Gold Standard Whey and/or Dymatize’s Whey or Elite XT blended protein. They’re reputable brands that have been around forever.

If you’d like to learn more about the different types of whey protein and how to find the best value for protein, read this article.

The macros for this recipe are with Gold Standard Whey. 

healthy pumpkin banana bread muffins

Update 9/27/18: I just published a new Pumpkin Banana Bread Protein Muffins recipe (pictured above) that’s unbelievably delicious. They’re a bit higher calorie than these protein bites with 122 calories and 10 grams of protein each but if you have the room in your diet, ya gotta check them out next.

How to Avoid a Tough or Dry Protein Recipe

Since there are a lot of moving parts in recipes with protein powder (different types of protein, volume differences in scoops, scooping vs weighing accuracy, etc.), there’s always a chance you’ll end up with a tough or dry finished product. I don’t think you will need to make any modifications to this recipe, but I know everyone’s taste buds are unique snowflakes! So, I’ll include a few ideas to combat this below:

  • Use whey concentrate or a blend of proteins that’s not super lean like whey isolate (the extra carbs/fat goes a long way)
  • Slightly reduce the amount of protein powder used
  • Increase fat sources or faux fat sources (i.e. pumpkin, mashed bananas, sweet potato, avocado, unsweetened apple sauce, coconut oil or processed coconut flakes, etc.)
  • 14 grams of light butter only has 50 calories and changes lives
  • Slightly increase liquid ingredients
  • Reduce cook time
  • Add moisture after cooking via whipped topping, ice cream, or fruit reductions

Life’s too short for dry protein treats. I hope this helps!

pumpkin banana bread high protein muffins

Pumpkin Banana Bread High Protein Muffins

Yield: 12 protein bites
Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes

A sweet combo of pumpkin and banana bread that delivers 7 grams of protein with only 65 calories.


  • 1 C (80g) Quick Oats
  • 2 scoops (64g) Protein Powder, vanilla
  • 1-2 Tbsp Stevia, to taste
  • 1 tsp Pumpkin Pie Spice
  • 1/2 tsp Baking Powder
  • 1 medium (100g) Banana, mashed
  • 1/2 C (120g) Canned Pumpkin
  • 1 Tbsp (15g) Unsweetened Apple Sauce
  • 3/4 C (170g) Liquid Egg Whites
  • 1/4 C (60mL) Sugar-Free Syrup, I used Walden Farms pancake syrup


  1. Preheat oven to 375 degrees F and spray a muffin tin with low-cal cooking spray.
  2. Mix all ingredients in a large bowl. 
  3. Add batter to the muffin tin.
  4. Bake for 15 minutes. Allow to fully cool before removing from the muffin tin.


  • Each muffin has 1 Smart Point.
  • I love these reheated for 20-30 seconds and topped with a bit of syrup. 
  • I used Walden Farms pancake syrup which actually has 0 calories in addition to being sugar-free. So using a normal sugar-free syrup may add 15-30 calories to the entire recipe.
Nutrition Information:
Yield: 12 Serving Size: 1 protein bite
Amount Per Serving: Calories: 65Total Fat: 0.5gUnsaturated Fat: 0gCarbohydrates: 8gProtein: 7g

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More Healthy Recipes with Pumpkin 

Kristina Simon

Tuesday 13th of April 2021

These things are addicting! I would make them for snacks to help reach my macros goals. And they would only last 2 days if that! I suggest freezing them to help you ration them. I like to warm my up with sf syrup!

Kristina Simon

Saturday 10th of October 2020

I’ve made these so many times I’ve lost count lol but they are a great breakfast treat for me :) I try to limit myself to just a few a day but sometimes I can’t help myself! I’ve used both Walden farms 0 calorie pancake syrup and sugar free pancake syrup from the grocery store like Walmart or Ralph’s. Both come out amazing :) you might get a few more carbs/calories with the sugar Free syrup But it doesn’t make much of a difference :)


Wednesday 15th of April 2020

I’ve probably made these over 30 times - and no I’m not exaggerating! These are AMAZING. I usually make 2-4 batches at a time using mini muffin tins as they are awesome on the go and freeze well! As a nurse I have only seconds to grab a snack and constantly moving so they’re quick and easy. I usually add blueberries, strawberries, frozen cranberries, or Dark chocolate chocolate chips and make different kinds at one time to freeze. (And of course some chopped walnuts for a bit of a crunch!

And when I’m craving some chocolate I’ll make a batch with black cocoa and dark chocolate chips to satisfy cravings... and they’re delicious!


Sunday 24th of November 2019

I was looking for a banana muffin recipe but was missing a few ingredients for Mason's other pumpkin banana muffin recipe so I was stoked when I found this one. The only sub I made was using rolled oats instead of instant! I used Optimum Nutrition whey powder and they were delicious. They tasted better warmed up a bit before eating, I actually ended up cutting one in half and adding a turkey sausage patty in the middle to make a little breakfast sandwich and it was surprisingly tasty!


Friday 9th of November 2018

OMG - these are so amazing! I prepped these on Sunday and planned them for my entire week. My husband and son ate them all! I used rolled oats because I like the chewy texture. These will be in my regular rotation from now on!

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