A delicious, moist pumpkin protein muffin recipe without the gluten and with added nutrition from whey protein powder. Makes for a nutritious addition to breakfast or a healthy family-friendly snack. The flavor and texture are so good, these muffins taste just like Starbucks’ pumpkin bread, just in muffin form and with a lot less sugar.

Prep: 10 minsCook: 18 to 20 minsTotal: 30 mins
Servings: 12 muffins 1x


  • 1¼ cups gluten-free baking flour blend (180 g)*
  • ½ cup whey protein powder** or collagen peptides (vanilla or unflavored) (40 g)
  • 2 teaspoons pumpkin pie spice***
  • 1 teaspoon baking soda
  • ½ teaspoon fine salt
  • 1 (15-oz) can pumpkin puree (not pumpkin pie filling)
  • ½ cup coconut sugar (may substitute brown sugar) (100 g)
  • 2 large eggs
  • ¼ cup olive oil or avocado oil
  • ¼ cup pure maple syrup (75 g)
  • 1 teaspoon pure vanilla extract
  • Raw green pepitas (pumpkin seeds), coarsely chopped (optional)


  1. Preheat the oven to 375℉. Mist the cups of a standard 12-cup muffin tin with cooking spray. 
  2. In a large bowl, combine the flour, protein powder, pumpkin pie spice, baking soda, and salt. Stir well to combine. 
  3. Use the spoon to create a well in the center of the dry ingredients then add the pumpkin puree, coconut sugar, eggs, oil, maple syrup, and vanilla. Mix until well incorporated. 
  4. Divide the batter among the 12 cups in the muffin tin (about ¼ cup batter into each muffin cup). Smooth the batter slightly in each muffin cup with the back of a spoon or with a rubber spatula. Sprinkle chopped pepitas over the batter.  
  5. Bake for 18 to 20 minutes. Remove from the oven and let cool a few minutes in the muffin tin before transferring to a wire rack to cool completely. 


Store the cooled muffins in a covered container at room temperature for up to 1 week, or freeze in a freezer-safe container for up to 3 months.

*You can use the same amount (180 g) of unbleached all-purpose flour if you don’t need your muffins to be gluten free. For gluten-free baking flours, we like Bob’s Red Mill 1-to-1 Gluten-Free Baking Flour or King Arthur Measure-for-Measure Gluten-Free Flour.

**Puori PW1 Bourbon Vanilla Whey Protein is our go-to for this recipe

***If you don’t have pumpkin pie spice, you can make your own. To do so, mix 1 teaspoon ground cinnamon, ½ teaspoon ground ginger, ¼ teaspoon ground nutmeg, ¼ teaspoon ground allspice, and a pinch of ground cloves.

Nutrition Information

  • Serving Size: 1 muffin
  • Calories: 176
  • Fat: 5 g
  • (Sat Fat: 1 g)
  • Sodium: 226 mg
  • Carbohydrate: 25 g
  • (Fiber: 2 g
  • Sugar: 13 g)
  • Protein: 7 g
  • Cholesterol: 24 mg


© The Real Food Dietitians
Recipe By: Jessie Shafer