These Pumpkin Protein Muffins really hit the spot with the perfect taste and texture while delivering a nutrient dense treat. They have perfectly balanced amino acids with the combination of eggs and collagen, a high level of muscle-loving potassium and plenty of fibre to keep you feeling satisfied. No added sugar really sweetens the deal with these protein muffins. Suitable for gluten-free, dairy-free, low-carb/keto**, nut-free and Paleo diets, but popular with everyone!
Jump to:
- 😋 Here's what you'll love about these Pumpkin muffins
- 🥣 Ingredients you'll need
- 🌞 Here's a Sunshiney Song for you to match the colour of the protein muffins...
- ❓Why use collagen powder
- 🔎 Looking for more collagen recipes?
- 💡 Tips to get the best results
- Before we get to the recipe
- 📋 Recipe
- Pumpkin Protein Muffins (Low Carb/Keto)
Since I'm gluten free and dairy free, I'm always on the hunt for something that will satisfy my sweet tooth but also deliver on protein. I already have a recipe for Banana Protein Muffins, so it was pretty straightforward adapting it for pumpkin. What I love about these muffin recipes is that you can customise them to your hearts' content.
😋 Here's what you'll love about these Pumpkin muffins
- Gluten free, dairy free, nut free*, Paleo friendly
- High protein compared to regular muffins, with correctly balanced amino acids
- No added sugar
- Easy to make with your food processor or stick/immersion blender
- Nutrient dense - high in potassium for muscle health and other micronutrients such as choline for liver and brain health
- High fibre
- Can be low carb/keto, depending on chosen mix-ins**
- Customisable - mix-in whatever you like such as choc chips, berries, dried fruit diced apple, spices such as cinnamon and ginger
*as long as nuts aren't used as mix-ins
**low carb/keto mix-ins include berries, nuts and seeds
🥣 Ingredients you'll need
- Japanese pumpkin/Kabocha squash
- Ripe Bananas
- Extra large eggs
- Coconut oil
- Vanilla extract
- Coconut flour
- Collagen peptides powder
- Gluten-free baking powder
- Cooking salt
- Optional: cinnamon or pumpkin pie spice
- Mix-ins: eg. chopped nuts, fresh berries, chocolate chips
🌞 Here's a Sunshiney Song for you to match the colour of the protein muffins...
❓Why use collagen powder
I've written an in-depth blog post all about the importance of supplementing with collagen powder and one of the main reasons is that it helps us balance the amino acids from other protein sources. Collagen has many benefits for our connective tissues such as skin, joints, hair, nails and gut health. It has personally helped me manage a long term upper arm injury that flares if I forget to take my collagen...so, I'm rarely without it! These Pumpkin Protein Muffins are a super easy way to get your collagen in.
🔎 Looking for more collagen recipes?
How about these Banana Protein Muffins? Or perhaps you're looking for these Banana, Date and Pecan Collagen Cookies? If it's summer where you are, this Mango Lassi Protein Pudding is deliciously refreshing. I've also got more ideas on the blog post I mentioned above.
💡 Tips to get the best results
- The pumpkin needs to be roasted in advance so that as much liquid can be drained off as possible
- When baking, you will get the best results if you weigh ingredients, though I have included volume measurements too
- avoid adding in any mix-ins that carry a lot of water like fresh apple or pear for example or frozen berries
- I highly recommend using muffin liners as they are just so much easier than greasing the pans
These muffins are perfect for a lovely afternoon tea with friends.
Before we get to the recipe
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📋 Recipe
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Pumpkin Protein Muffins (Low Carb/Keto)
Equipment
- Food processor or stick blender
- Muffin/cupcake tray (either standard or jumbo)
- Baking sheet/tray
- Digital scales
- Measuring spoons and cups
- 6-12 Muffin liners (or use a quarter sheet pan lined with baking paper)
Ingredients
- 290 grams (10 ounces) Japanese pumpkin (Kabocha squash) puree (Start with 500g/1 lb. raw pumpkin sold as a large wedge, or use 10 ounces of canned pumpkin)
- 290 grams ripe bananas (about 2 large or extra large bananas)
- 8 extra large eggs
- 7 teaspoons coconut oil, melted
- 3 teaspoons vanilla extract
- 210 grams fine coconut flour (1 ½ cups)
- 2 teaspoons gluten free baking powder (for strict Paleo, replace the baking powder with 1 teaspoon cream of tartar and ½ teaspoon baking soda)
- 1 teaspoon cooking salt
- 90 grams (3.2 ounces) collagen peptides powder (approx. 1 cup minus 1 ½ tablespoons)
Mix-ins
- 75 grams chocolate chips (⅓ cup)
- 70 grams roasted hazelnut pieces (½ cup)
- 1 punnet raspberries or blueberries
Optional
- 2 teaspoons ground cinnamon or Pumpkin pie spice
Instructions
Roast the pumpkin (skip if using canned pumpkin)
- Roast the pumpkin wedges at 200C/390F for 45 minutes a few hours or the day before you want to make the muffins. Check for doneness by inserting a sharp knife - it should go through the flesh easily.Remove from the oven and allow to cool a little (you can gather the remaining ingredients while waiting). Drain thoroughly of water before using - there may be a lot of water to drain off, depending.Weigh out the specified amount of pumpkin flesh, ensuring to avoid the seeds.
Preparing the muffins/pre-heating the oven
- Pre-heat the oven to 200C/390F (or 180C fan forced).
- Add the wet ingredients, banana flesh and pumpkin to the food processor and blend for a minute or two. Then add in all of the dry ingredients and blend again. The batter is thicker than other muffin batters.
- Mix in your choice of mix-ins such as choc chips, berries, chopped nuts. You may want to reserve some for the top.
- Portion the batter into muffin liners - you will need 12 standard liners or 6 jumbo liners. Alternatively, you can line a sheet pan (I use a quarter sheet pan and it just fits the batter).
Bake the muffins
- On the middle rack of the oven, bake for 20 minutes at 200C/390F, then reduce the temperature to 180C/350F. Remove the pan from the oven, loosely tent with foil (optional - if you want to avoid too much browning on top) and turn the tray around. Bake for a final 20 minutes or 25 minutes for the jumbo size.
- Remove the muffins from the oven and lift on to the cooling rack. Allow to cool for half hour before eating and cool completely before refrigerating. Will keep in the fridge for up to 5 days or two months in the freezer. Re-heat in the microwave.
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