Pumpkin Protein Muffins │ Fuel Your Workout

Oct 25, 2023
Pumpkin Protein Muffins

These pumpkin protein muffins are the perfect pre- or post-workout snack to fuel and recover from a workout. They also make for an energizing snack to power you through your day!

Our Registered Dietitians love that these muffins come together quickly in a blender and contain a mix of whole-food ingredients:

  • Rolled Oats: We used quick oats blended into flour. Be sure you measure out your quick oats prior to blending for an accurate measurement! The oats offer a source of fibre-filled carbs for sustained energy!
  • Vanilla Whey Concentrate Protein Power vanilla protein powder adds sweetness and a punch of protein to support muscle recovery from your workouts. The addition of protein also slows the digestion rate of these muffins which ensures they offer longer lasting energy. We recommend using a whey protein concentrate for the best consistency in baking. However, a whey isolate or plant-based protein powder can also work!
  • Pumpkin Puree: Pumpkin puree adds moisture to the recipe and a boost of vitamin C, potassium, and fibre! We also used pumpkin in our Pumpkin Spice Muffin recipe that features plain Greek yogurt as the protein source.
  • Eggs: the eggs at protein to the recipe and work as a binder!
  • Coconut Oil or Butter: Coconut oil or butter adds a fat source which not only offers flavour but makes the muffins a bit more filling and blood sugar supportive!
    • Maple Syrup: maple syrup adds sweetness to the recipe. Maple syrup is not necessarily superior to other forms of added sugar but does add a fall-inspired flavour to recipe! We used only 2 tablespoons of maple syrup as the flavour of our protein powder is quite sweet. Increase to ¼ cup of maple syrup for a sweeter muffin.
  • Pumpkin Seeds: we topped the muffins with pumpkin seeds but feel free to swap with any other toppings or mix-ins like chocolate chips, chopped walnuts, or pecans!

Our Registered Dietitians have included the measurements in cups and tablespoons as well as grams. If you have a food scale, it can be more accurate to weigh each ingredient to ensure the muffin recipe turns out perfectly! Furthermore, a food scale can make it fast and efficient to measure ingredients and save some clean-up at the end! If you'd like to order a food scale, this is a great one!







  • 1½ cup (150g) quick oats
  • ½ cup (45g) whey concentrate protein powder (eg. Pescience)
  • 1 cup (225g) pumpkin puree
  • 2 eggs
  • 2 tablespoons (40g) maple syrup*
  • ¼ cup (60g) coconut oil or butter
  • ¼ cup (60mL) milk (eg. unsweetened almond milk)
  • 2 teaspoon cinnamon
  • 1 teaspoon baking soda
  • ½ teaspoon baking powder 
  • ½ teaspoon salt
  • ¼ cup (30g) pumpkin seeds***

* to ensure accuracy of the ingredients, ither weigh 150g of quick oats or measure 1½ cups of oats before blending into oat flour.
** increase to ¼ cup of maple syrup for a sweeter muffin
***substitute pumpkin seeds with any other nut or chocolate chips.


  1. Preheat your oven to 350°F.
  2. Measure out 1½ cup cup quick oats or weigh 150g with a food scale. Then, add the oats into a blender and blitz into oat flour. It is important you measure the oats before blending into flour for an accurate measurement. 
  3. Next, add the remaining ingredients to the blender (except the pumpkin seeds). This includes the protein powder, pumpkin puree, eggs, maple syrup, coconut oil or butter, milk, cinnamon, baking soda, baking powder, and salt. Note: our protein powder is quite sweet so we only used 2 tablespoons of maple syrup. I your protein powder is subtly sweet or your prefer a sweeter muffin, then increase to ¼ cup maple syrup!
  4. Blitz the batter in the blender until well combined. You may have to scrape down the sides of the blender with a spatula. 
  5. Grease the cavities of a muffin tin to prevent sticking. Then, spoon the batter into each muffin cavity. The cavities should be about ⅔ full. Then, tap the muffin tin on the counter a few times to even out the batter! 
  6. Top each muffin with a sprinkle of pumpkin seeds or sub in chocolate chips, chopped pecans, or slivered almonds. 
  7. Bake for 15 minutes or until a toothpick inserted in the centre comes out clean. Let cool before storing in an air-tight container.

These muffins are moist so I recommend storing them in the fridge so they last longer! If you will not be eating them in the next 3 days, store them in the freezer and reheat in the microwave when ready to enjoy!  




We love that these muffins have a balance of protein, fat, carbs, and 'volume' to keep blood sugar steady. They make for an awesome pre-workout snack or could be consumed as part of a more filling meal!

  • Protein: protein powder and eggs
  • Carb: oats and maple syrup
  • Volume: pumpkin puree
  • Fats: coconut oil and pumpkin seeds




Our team of Sports Dietitians support clients with their training and exercise goals through nutrition counselling and coaching. You can learn even more about timing meals and snacks for your training via our blog post or podcast on peri-workout nutrition!

Ready to bring the evidence-based nutrition support of our Registered Dietitians into your kitchen? 

Check out Comprehensive Nutrition Coaching!

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