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High-fiber Protein Pumpkin Muffins

These pumpkin muffins have been a lifesaver. They are so satisfying, convenient and give me the fuel I need to power through workouts or a busy work day. The combination of protein from eggs, and fiber from pumpkin, coconut flour and oats is sure to keep you full! Plus, pumpkin is just sooooo good for you. Here’s why:

Eye, Skin & Immune Health

Pumpkin is packed with vitamin A and antioxidants, both which support healthy vision and help prevent cataracts. Pumpkin is also high in vitamin C – combine that with vitamin A and you’re giving your immune system some great support in fighting off infections.

Weight, Heart & Gut Health

Pumpkin is high in fiber, with 3 grams per cup (and only 50 calories). Fiber helps in maintaining a healthy weight and supporting gut health. Fiber helps to fill you up, and slows down digestion so that food is actually in your stomach for longer – keeping you full for longer! In addition, a high-fiber diet has been shown to lower cholesterol and may even prevent colon cancer.

Electrolyte Balance

Pumpkin is also rich in potassium, an electrolyte that helps muscles contract and helps you maintain a normal blood pressure. These pumpkin muffins can make a great banana alternative for a quick potassium refuel!

Now, this recipe was intended to get the highest protein content and lowest carbohydrate content without compromising taste. I used a Truvia brand product to add a little sweetness. It does contain carbs, so if you are looking to reduce the carb count even lower, try something like Splenda. I also topped each muffin with semi-sweet chocolate chips to add a little somethin’ somethin’.

These muffins taste great cold or warmed up. My husband insisted that I share that his favorite is having them cold – he recommends it to everyone (haha). I have these warmed up with eggs in the morning for breakfast, as an after-meal dessert or a mid-day snack. They also make an excellent pre- or post-workout snack.  I hope you enjoy!

Note: I store these in the refrigerator because they do contain a good amount of egg. I wouldn’t recommend storing them at room temp.

Want a sweeter muffin? Up the sweetener to 1/2 cup.

Serving size: 2 muffins

152 calories | 9P | 21C | 4F + 5 grams of fiber!

Fiber Protein Pumpkin Muffins


  • 1/2 cup (56g) coconut flour
  • 1 cup (240g) pumpkin puree
  • 1 whole egg
  • 6 servings 100% liquid egg whites, or 9 egg whites separated from a whole egg
  • 6 tsp (24g) Truvia Baking Blend
  • 1/2 tsp baking soda
  • 1 tbsp cinnamon
  • 1 tbsp pumpkin spice
  • 1 1/2 tsp pure vanilla extract
  • 1/2 cup (40g) old fashioned oats
  • 2 tbsp (28g) semi-sweet chocolate chips


  1. Pre-heat oven to 325 degrees. Place cupcake liners into 12 cupcake pan.
  2. In a medium bowl, stir together coconut flour and pumpkin puree.
  3. Using a hand mixer, mix in whole egg and egg whites.
  4. Add sweetener, baking soda, cinnamon, pumpkin spice, and pure vanilla extract. Mix on medium until well combined.
  5. Stir in old fashioned oats.
  6. Pour mixture evenly into each cupcake liner (about 3/4 full).
  7. Divide chocolate chips evenly over the top of each muffin (4-5 chips per muffin).
  8. Bake for 30-40 minutes or until tops begin to turn golden brown.
  9. Enjoy!
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