Simply Pumpkin. Simply Protein.

I’ve always loved to cook, but I was never much of a baker. I think mainly because I never had much of a sweet tooth. I was always perfectly satisfied with a bowl of salt sprinkled stove-popped popcorn (still my favorite snack today).
But like Bob says, “The times they are a changin.” And so are my taste buds!.

Over the past year or so, I have slowly developed a sweeter appreciation for “sweeter foods”. And when I say sweeter, I don’t mean sugary-er! I still don’t like that super sweet artificial taste of hard candies and soft drinks.
I’m talking about sweeter in a softer more soothing sense. Kind of like a sweeter softer texture. Know what I mean?

According to Ayurveda (the 5,000 year old mind-body medicine), the sweet taste is known to be the most grounding and nourishing. When eaten in moderation (in moderation people!), it promotes longevity, strength, and healthy bodily fluids and tissues.

The sweet taste is prominent in foods such as wheat, rice, butter, milk, cereals, dates, pumpkins, maple syrup, licorice root, sugars and certain fruits.
So yeah, I’ve been digging that taste a lot more these days, which has caused me to do a lot of recipe digging – for sweeter things I can enjoy without all the unnecessary calories.

There’s a lot out “low-fat” and “low-carb” protein treats out there, but not all of it tastes good. Believe me! I spent my 39th birthday (in the middle of contest prep) eating cardboard cupcakes with my kids, who were sweet enough to smile through the chalky bites of…I don’t know what!

Anyway, this recipe I am sharing with you today (from Sarah Kessli) is NOT one of those dry weird tasting protein treats.
I made them last night and ate 4 in a row! And actually that was a little too much protein for me in one sitting. That’s how protein packed these babies are! 🙂 You could have them as a meal and still have room for carbs and fat, since there’s virtually none in these muffins!
Okay, okay, heres the recipe!
So basic. So simple.

Pumpkin Protein Muffins Recipe

This recipe makes 6 really big muffins (which is how I made them last night) or 8-10 normal size. 

My 6 year old loved them! I topped hers with a little ghee butter. No fake face this time. Just all smiles, and even one for the lunch bag. 🙂


1. Vanilla or plain protein powder – 60 grams (typically 2 scoops, check your label)
2. 1 tbsp Ground flax seeds
3. 4 egg whites (or any egg replacer to make vegan)
4. 1 cup pumpkin puree (not pumpkin pie mix)
5. 1 tsp vanilla extract
6. 1 tsp baking powder
7. 2 tsp pumpkin pie spice (I didn’t have any so I just used cinnamon and ginger)
8. 1 tsp stevia liquid or 1 packet of stevia (or sweetener of choice) – some people don’t like this taste in baked goods so you could use whatever sweetener you prefer, but be aware that it may change the calorie content as stevia has no calories. Although I always count it as 1 gram of carb, but that’s just me 🙂


1. Preheat oven to 325 (160 C)
2. Mix protein, flax, spices, and powder
3. Then add egg whites, pumpkin and vanilla
4. Bake for 20 minutes
5. Devour

Nutrition Information

1 big muffin (of 6) = 74.2 calories
12 grams of protein
4.3 grams of carbs
1 gram of fat
2 grams of fiber

P.S. Last month I shared one of my own recipes that I call Pumpkin Muffin Cups, because they are sort of a muffin, sort of a cupcake. They are equally as delicious as these muffins, but they’re made with oats and without protein powder, which gives them a gooey-er taste. As far as macros, it’s basically a flip – more carbs, less protein.

P.P.S. If you make these please let us know in the comments how they turned out, and if you changed the recipe at all or added any toppings. I’m always looking for ways to spruce things up.

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