Pumpkin Protein Muffins

I should probably be studying… or writing an article that’s due Wednesday. I swear I’l get to all that, but I had to interrupt all that to bake muffins! Colby and I bought this pumpkin pecan waffles candle at Bath and Body Works yesterday,  and the decadent smell compelled me to make a pumpkin treat. It was definitely worth taking a break to make these pumpkin protein muffins– they’ll be a great study snack anyway. Each muffin has a balanced macronutrient ratio to power a study session or keep you focused at work or school between meals: 85 calories, 12 grams of carbohydrate,  2 grams of fat, and 5 grams of protein. 


(Makes 24 muffins)

1 cup oat flour (Rolled oats crushed in a blender)

1 cup all purpose flour

2 scoops vanilla whey protein isolate (I used Quest brand)

1 teaspoon baking soda

1 teaspoon baking powder

1/2 teaspoon salt

1 teaspoon cinnamon

1/2 teaspoon nutmeg

1/4 teaspoon ground ginger

1 can pumpkin puree (15 oz)

1/2 cup light brown sugar

1/2 cup egg whites

1/2 cup plain, nonfat greek yogurt

1 cup skim milk (or almond milk)

1 tablespoon vanilla extract

nonstick cooking spray

2/3 cup chopped walnuts


1. Preheat oven to 350 degrees. Whisk together all dry ingredients (starting with oat flour down to ground ginger) in a mixing bowl or large measuring cup. 

2. In a separate mixing bowl, stir together all wet ingredients (pumpkin puree to vanilla extract). Fold in the dry ingredients and stir until well incorporated.

3. Grease two muffin pans (24 muffins) with cooking spray and use a 1/4 cup measurng scoop to fill each cup about 2/3 of the way full. Sprinkle each with a few chopped walnuts and bake for 12-15 minutes, or until a toothpick inserted in the fluffiest muffin comes out clean. 

4. Cool on a cooling rack and serve warm! These freeze well in zip top bags. They also keep well in a refrigerated airtight container for about 2 weeks. 

The pumpkin puree and greek yogurt make these muffins perfectly moist despite the omission of fat in the batter. That means you can slather these with some whipped butter knowing they aren’t aleady full of oil or fat! I hope you’ll enjoy them as much as I do. Have a great week, everyone! 


Paleo Lemon Poppyseed Blueberry Muffins

I have another treat recipe for you today! This one is perfect for a leisurely Sunday brunch. Enjoy these coconut flour lemon poppyseed blueberry muffins with a cup of coffee or tea.

If you use stevia and plain greek yogurt in place of honey, these have only 100 calories each!

Ingredients (for 12 muffins):
5 eggs
1/3 cup honey (or 1/3 cup plain greek yogurt and 5 droppers of liquid stevia)
juice and zest of 2 lemons
1/4 cup melted coconut oil
1 tsp vanilla extract
1/2 cup coconut flour
2 tbs poppy seeds
1/2 tsp baking soda
1/2 cup fresh blueberries

1. Preheat the oven to 325 degrees. Grease a muffin tin or line with baking cups.
2. Whisk together eggs, honey, lemon juice, lemon zest, vanilla extract, and melted coconut oil in a large bowl.
3. In a separate bowl, mix together the coconut flour, poppy seeds, and baking soda. Get all the lumps out.
4. Stir the dry ingredients into the wet ingredients. The batter should thicken.
5. Distribute the batter evenly among 12 muffin cups. Press blueberries into the batter in each muffin cup.
6. Bake for 20-25 minutes or until a toothpick inserted into the center of a muffin comes out clean.

Aren’t they pretty? Tasty too! The batch I made wasn’t sweet enough. I only had a tiny bit of stevia left, so I ended up topping each muffin with some maple syrup and whipped cream… and washing it down with Mimosa. Not quite Paleo that way, but very yummy. Enjoy them your way!

Raspberry Muffins

This is a healthier raspberry muffin recipe! It features gluten free flours, reduced butter content, and a combination of applesauce and stevia for the sweetener. The trick to making these muffins light and fluffy is whipping the egg whites into a foam and folding them in gently at the end.

1/2 c gluten free oats, ground into a powder with a food processor or blender
1/2 c almond meal
1/3 c coconut flour
1.5 tsp baking powder
1/2 tsp salt
3 eggs, whites and yolks separated
3 tbs butter, melted (can sub melted coconut oil)
1/3 c greek yogurt (plain)
1/3 c unsweetened applesauce
3 droppers full of liquid stevia OR 1/4 c honey, maple syrup, or agave nectar
36 fresh raspberries

1. Preheat oven to 350. In one bowl, combine all dry ingredients. In a separate bowl, combine all wet ingredients except egg whites and raspberries.

2. Whip the egg whites into a stiff foam using a hand mixer or stand mixer.

3. Combine wet and dry ingredients. Fold in the egg whites gently. Fill a muffin tin lined with cupcake liners with the batter. This should fill 12 liners 3/4 full.

4. Press 3 raspberries into each muffin. Bake for 25-27 minutes or until a toothpick inserted into the center of a muffin comes out clean.


I’m bringing these to bible study this morning! They’ve already passed my taste test. Moist, light, and just a little sweet!


Hungry yet?