High-Protein Pumpkin Muffins

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High-Protein Pumpkin Muffins

Recipe by Karlyn Grimes, MS RD LDN CSSD
Retained Medical Advisor (biography click here)

The smell of these delectable delights will get your mouth watering even before they pop out of the oven. These high-protein pumpkin muffins are oozing with flavor and offer a huge nutritional bang for your buck. They are high in complete protein and moderate in healthy carbs and fat, while providing a nut-free and soy-free option for those with allergies or intolerances. Make a double batch to freeze so you have an on-the-go, power-packed snack right at your fingertips. One to two hours before a workout or within 30 minutes to two hours post-workout, pair a muffin with a glass of low-fat milk or a yogurt (Greek is best) and you’re looking at a high powered dose of 15-30 grams of fast-acting and slow-acting proteins paired with healthy carbs to maximize your recovery and muscle-building capabilities.




  • ¾ cup granulated sugar (To lower the sugar, use ½ cup Truvia Baking Blend)
  • ¾ cup brown sugar (To lower the sugar, use ½ cup Truvia Brown Sugar Blend)
  • ½ cup canola oil
  • 1 cup unsweetened applesauce
  • ¼ cup molasses
  • 4 eggs
  • 1  15-oz can pumpkin
  • ½ cup water



  • 2 cups whole wheat flour or white whole wheat flour
  • 1 cup all-purpose flour
  • 1 ½ cup Klean Isolate™ whey protein powder
  • 1 tablespoon baking powder
  • 2 teaspoons baking soda
  • ¼ teaspoon salt
  • ½ teaspoon cloves*
  • 1 teaspoon cinnamon*
  • 1 teaspoon nutmeg*
  • 1 teaspoon allspice*

*Note: You can also use 1 tbsp pumpkin pie spice, instead of the individual spices


  1. Preheat oven to 325°F and spray a non-stick muffin tin or two 9” x 5” loaf pans with cooking spray. You can also line the baking cups with muffin liners.
  2. Blend all the wet ingredients (#1) together.
  3. In a separate bowl, blend all the dry ingredients (#2) together.
  4. Gradually fold the dry ingredients into the wet ingredients until mixed, but do not over-mix.
  5. Spoon the batter into greased muffin cups until they are 3/4 full or evenly divide the batter between two 9” x 5” pans (1.5 quarts). Bake for 15-18 minutes for the muffins or 50-60 minutes if you choose to make loaves. The muffins or bread are done when the top is firm to the touch and/or a wooden pick inserted in the center comes out clean.


Storage Instructions: Refrigerate in an airtight container for up to one week or freeze in individual portions for up to three months.


Nutrient Content Per Muffin: Calories: 200; Carbs: 30 grams; Fiber: 2 grams; Protein: 8 grams; Fats: 6 grams; Calcium: 8% Daily Value (DV); Potassium: 4% DV; Iron: 6% DV; Folate: 6% DV; Vitamin B6: 5% DV; Choline: 6% DV


Karlyn Grimes, MS RD LDN CSSD, is the founder of Simply Simple Health (SSH) and author of The Everything Anti-Inflammation Diet Book. SSH creates and administers nutrition, fitness and health education programs for athletes, educators, coaches and sports teams at schools and colleges throughout the Boston area. Its programming includes individual and group sports nutrition counseling, as well as sport-specific personal training. SSH also contributes to numerous academic textbooks and magazines.

Karlyn has a dual Master’s degree in nutrition and exercise physiology from Boston University and a Bachelor of Arts degree in biology from Colgate University, with a minor in economics. She is a registered dietitian (RD) with the Academy of Nutrition and Dietetics, a certified specialist in Sports Dietetics (CSSD) and a licensed dietitian nutritionist (LDN) in the state of Massachusetts. She is currently a faculty member in the Nutrition and Biology Departments at Simmons College in Boston, where she teaches sports nutrition, medical nutrition therapy, exercise physiology, anatomy and physiology, general biology, and numerous other courses.


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