Friday, November 8, 2013

Clean Pumpkin Protein Muffins

Tis the season! The fall season that is. After making my mom's delicious pumpkin bread recipe (which includes 3 CUPS of sugar...) I decided I needed to find a healthy alternative for my fall-ish pumpkin cravings! Hence, my Clean Pumpkin Protein Muffins! I mean, not only are these muffins made with clean ingredients, but they have PROTEIN. Morgan's favorite thing. 

These muffins took a total of 30 minutes to make, I had ALL of the ingredients lying around my house, and they are sure to satisfy your pumpkin sweet tooth without the added calories, fat, or sugar.

Try 'em out before winter sneaks up on us! Your house will smell amazing (and your roomates will thank you). 

Clean Pumpkin Protein Muffins
1 can pumpkin puree 
1/2 c. egg whites
1/2 c. unsweetened apple sauce
1 serving plain nonfat Greek yogurt
2 T. all-natural peanut butter
1 t. vanilla
4 packets stevia
1 c. oat flour
2 scoops vanilla whey protein powder
1/4 t. baking soda
1/2 t. baking powder
1 t. pumpkin pie spice
1 t. cinnamon
olive oil cooking spray
muffin tin
Preheat your oven to 350 degrees. 
Mix together the pumpkin, egg whites, apple sauce, yogurt, peanut butter, stevia, and vanilla in a large bowl with an electronic mixer. Add in the oat flour, protein powder, baking soda, baking powder, and spices and mix until well-combined.
 Prep your muffin tins with a coat of olive oil cooking spray and you don't even need to use muffin liners!
Spoon your muffin mixture evenly into each muffin tin (makes 15 muffins)
Now bake them for about 15 minutes at 350 degrees! You will know they are done when a toothpick or knife comes out clean. Allow the finished muffins to sit in the tin for about 5 minutes before removing them..... Then indulge :)
The pumpkin puree can be found on any grocer's shelves. Make sure its pure pumpkin with no added sugars. In my first batch of these muffins, I only used 2 packets of stevia and thought they tasted a little bland (oops, this girl has a sweet tooth problem) so I thought 4 packets would add the perfect amount of sweetness. Oat flour can be found in the organic section of your grocery store (this is also what I use in my Homemade Protein Bars so you can get multiple uses out of it)!

83 calories
1.8g fat
9g carbs
1.3g fiber
2.3g sugar
7g protein
Now I'd call that a clean muffin!
So much deliciousness, I can't handle it. Store your muffins in tupperware and go ahead and freeze a few to keep them fresh for next week! They will still taste great.



  1. Hello! I was wondering what how much a serving of yogurt was. Like a standard individual cup of yogurt? Also how big is your can of pumpkin? 15oz? Looking forward to trying this recipe this evening. Thanks!

  2. I was wondering if you can take old fashion oats and blend them in a blender to use as the oat flour.

  3. What could you replace the peanut butter with? As I am allergic but I want to try this recipe they sound so delicious!!

    1. If you are just allergic to peanut butter then you could substitute with another nut butter. If your allergy is to all nuts, you could try a different type of natural butter (pumpkin seed butter, sunflower butter, soy butters or no-not butter)

  4. I had to bake mine for over 30 minutes, just wanted to share that

  5. These look great! I'm assuming 15 oz can pumpkin and 6-8 oz greek yogurt to make 12 muffins?

  6. Can you substitute almond flour for the oat flour?

  7. I've made these 4 times now- you really can't mess them up! I've played around with almond butter & peanut butter, added more stevia cause I like them sweet as well, measurements of the yogurt, less protein powder because mine is high calorie/protein.
    Just a tip to help save time and money if you have no oat flour on hand:
    Throw your oats you have into a blender/food processor for around 30seconds or until they are ground/fine= Wa-lah! you have oat flour!

    1. how much yogurt yielded the perfect recipe? :)

  8. Tried making these today and they would not set. Need more exact measurements on the yogurt, I think.

  9. Replies
    1. Hey Donna! One of the servings of a Chobani yogurts... 5.3oz! Which would be 2/3 cup!

    2. Yet on a tub of Greek yogurt the serving size is a cup....

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  11. I tried this and think my can of pumpkin was too big it was a 796ml which I'm now cluing in is about 24oz - so don't do that! They will never cook - looking forward to trying again the taste was still nice

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  13. I tried this last night, and unfortunately like Paula Needham, my muffins would not set! I baked them an additional 10 minutes, and they completely deflated when removed from the oven. I tried baking the rest of the batch even longer (30+ minutes), and that did help them to keep their height a bit better and firmed up some, though they are still very wet.

    For the reference of anyone thinking of making them, I used 2/3 cup greek yogurt, and a 398ml can of pumpkin puree, and would have added more sugar myself since they were not very sweet. (I suppose I am used to muffins with full sugar though!)