Protein Pumpkin Muffins

If you’re in the fall spirit and wanting to indulge on all things pumpkin spice without interfering with your health goals, try my Protein Pumpkin Muffins! These are great for a mid-day snack, breakfast, or a pre-workout snack. They’re gluten and dairy free, rich in fiber from ground flax seeds, has blood sugar balancing spices, are packed with flavor, and has added protein!


Benefits of Ground Flax Seeds

These tiny seeds are one of the richest sources of lignans—compounds that naturally support hormone balance by helping the body metabolize estrogen in a healthier way. This makes flax especially helpful during times of hormonal shifts, like PMS, perimenopause, or menopause. On top of that, the blend of soluble and insoluble fiber in flax keeps digestion moving smoothly and nourishes your gut bacteria for better overall health.

Other benefits include:

  • High in Omega-3 fatty acids

  • May help protect against cancers

    • Lignans not only support hormone balance, but they also contain cancer-fighting compounds.

  • Antioxidant properties

    • Lignans also contain antioxidant properties, naturally occurring chemicals in foods that fight against free radicals in the body.

  • Improve cholesterol levels

  • Stabilize blood sugar

  • High in potassium

    • Ground flax seeds have more potassium than bananas!

Flax seeds are extremely versatile; enjoy flax seeds sprinkled into smoothies, as a salad topper, mixed into yogurt or oatmeal, for baking, and even mixed with a little bit of water for an egg substitute.


Pumpkin protein muffins

Ingredients:

  • 1 cup pumpkin purée (not pumpkin pie filling)

  • 1 ripe banana, mashed 

  • 2 large eggs

  • ¼ cup nut butter (I use almond butter)

  • ¼ cup maple syrup or honey (optional, for sweetness)

  • 1 tsp vanilla extract

  • 1 ½ cups almond flour (or oat flour for more fiber)

  • ½ cup vanilla protein powder (I use Designs for Health Bone Broth Protein) or two scoops 

  • 3 Tbsp ground flaxseed

  • 2 tbsp pumpkin pie spice (or 1 ½ tsp cinnamon + ½ tsp nutmeg + ¼ tsp cloves)

  • 1 tsp baking powder

  • ½ tsp baking soda

  • Pinch of sea salt

  • ¼ cup dark chocolate chips or walnuts (optional)

Instructions:

  1. Preheat oven to 350°F. Line muffin tin with liners.

  2. In a large bowl, whisk pumpkin, banana, eggs, nut butter, maple/honey, and vanilla.

  3. In another bowl, stir together almond/oat flour, protein powder, ground flax, spices, baking powder, baking soda, and salt.

  4. Add dry to wet ingredients and mix until just combined. Fold in chocolate chips or walnuts if using.

  5. Divide batter evenly into muffin cups (about ¾ full).

  6. Bake 18–22 minutes, until the toothpick comes out clean.

  7. Let cool before you enjoy it. 


Nutrition

  • Protein: ~9–10g

  • Fiber: ~4–5g


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