Healthy Pumpkin Protein Muffins (Vegan + High Protein)

Pumpkin season calls for cozy bakes, and these healthy pumpkin protein muffins are the perfect treat for this time of year. Made with pumpkin purée, warm pumpkin pie spice, and a boost of vanilla plant-based protein powder, this recipe delivers soft, fluffy muffins with 10–12 grams of protein per serving.

They’re quick to make, naturally dairy-free and egg-free, and a great way to enjoy the flavors of fall while supporting your protein intake and blood sugar balance. Whether you need a grab-and-go breakfast, a meal prep snack for the whole family, or a cozy companion to your pumpkin spice lattes, these muffins will win over even the pickiest taste buds.

Why You’ll Love This Recipe

• High Protein: With protein powder and whole grains, these muffins provide a steady fuel source for energy and muscle growth.

• Simple Ingredients: Everything can be found at your local grocery store.

• Family-Friendly: This recipe makes 12 large muffins—perfect for sharing.

• Meal Prep Approved: Store in an airtight container for a week of snacks.

• Seasonal + Cozy: Full of warming spices that taste like fall in a bite

More Pumpkin Season Recipes

• Pumpkin Banana Bread – the ultimate fall loaf.

• Pumpkin Coffee Cake with Crumb Topping – a fall brunch favorite.

• Pumpkin Pie Overnight Oats - another high-protein pumpkin breakfast. 

Ingredients & Substitutions

These muffins are made with simple ingredients you can find at your local grocery store—and I’ve included plenty of options if you’re working with what you have on hand. Scroll to the recipe card at the bottom for exact measurements.

Wet Ingredients

• Unsweetened soy milk – I use soy for its extra protein, but any non-dairy milk works here—almond, oat, or cashew are all fine.

• Apple cider vinegar – Mixed with the milk to create a quick vegan buttermilk. You can also use white vinegar or lemon juice.

• Canned pumpkin purée – Make sure you’re using 100% pumpkin purée, not pumpkin pie filling, which has added sugar and spices.

• Avocado oil – Adds richness and moisture without overpowering the flavor. Melted coconut oil or light olive oil are good alternatives.

• Cane sugar – This keeps the crumb light and tender. You can swap with brown sugar for deeper flavor, or use coconut sugar for an unrefined option.

• Vanilla extract – Adds cozy depth to the pumpkin spice. Use real vanilla if possible for best flavor.

Dry Ingredients

• All-purpose flour – The base of the muffins for a classic soft texture.

• Whole wheat flour – Adds fiber, texture, and extra grams of protein. You can swap in whole wheat pastry flour for a lighter result, or use all-purpose if that’s what you have.

• Vanilla plant-based protein powder – I recommend a pea-based protein like ALOHA, Nuzest, or Truvani for the most reliable texture. Other plant proteins like rice or hemp may work, but whey protein powder behaves differently and can dry out the muffins.

• Baking powder + baking soda – This combo gives the muffins the perfect rise.

• Salt – Just enough to balance the sweetness and bring out the pumpkin flavor.

• Pumpkin pie spice – A blend of cinnamon, nutmeg, ginger, and cloves that gives that classic fall taste. You can make your own or buy pre-mixed.

Optional Mix-Ins

• Mini or dark chocolate chips – Fold in ½ cup for extra sweetness and texture.

• Pumpkin seeds – Sprinkle a few on top before baking for a little crunch.

• Almond butter or peanut butter swirl – Add a spoonful to each muffin before baking for a protein-rich twist.

Step-by-Step Instructions

Step 1: Prepare the muffin tin

Preheat oven to 350°F (175°C). Line or grease a 12-cup muffin tin with muffin liners or cooking spray.

Step 2: Make vegan buttermilk

In a small medium bowl, whisk together the soy milk and apple cider vinegar. Let sit for 5 minutes to curdle—this creates a light, fluffy texture in the muffins.

Step 3: Mix the wet ingredients

In a large bowl (or large mixing bowl), whisk together the pumpkin purée, oil, sugar, and vanilla. Stir in the buttermilk.

Step 4: Mix the dry ingredients

In another bowl, whisk together the flours, protein powder, baking powder, baking soda, salt, and pumpkin pie spice.

Step 5: Make the muffin batter

Add the dry ingredients to the wet ingredients, stirring gently until just combined. Do not overmix, as this can make the muffins dense. Fold in chocolate chips if using.

Step 6: Fill muffin cups

Divide the muffin batter evenly into the 12 prepared muffin cups.

Step 7: Bake

Bake for 20–25 minutes, or until a toothpick inserted in the center comes out mostly clean.

Step 8: Cool

Let muffins cool in the pan for 5 minutes, then transfer to a wire rack to finish cooling.

Expert Tips for the Best Results

• Always use pure pumpkin purée, not pumpkin pie filling.

• Make sure wet ingredients are at room temperature before mixing—this helps the batter come together evenly.

• Don’t overmix the batter. Stir just until the flour disappears for tender muffins.

• Use a food processor if you want to grind oats into oat flour for part of the mix.

• Bake on the middle rack and check early—protein powder can make muffins bake faster.

Nutrition Highlights

These healthy pumpkin protein muffins aren’t just a seasonal treat—they’re also a better way to keep your body fueled.

• Protein Content: ~10–12 grams of protein per muffin (depending on your protein powder).

• Fiber: 3–4 grams of fiber per muffin thanks to pumpkin + whole wheat flour.

• Lower Added Sugar: Using cane sugar instead of refined white sugar helps with gentler blood sugar balance.

• Healthy Fats: From avocado oil or coconut oil.

Perfect for anyone looking for higher protein snacks without sacrificing pumpkin flavor.

pumpkin protein muffins, high protein pumpkin muffins, vegan protein muffins, healthy pumpkin muffins, dairy free muffins, easy pumpkin muffins, high protein snacks, meal prep muffins, pumpkin recipes vegan, fall baking

breakfast, snack

American

Yield: 12

Author: Corey Taylor

Print

With ImageWithout Image

Healthy Vegan Pumpkin Protein Muffins (10g protein each)

These healthy pumpkin protein muffins are soft, fluffy, and packed with fall flavor—with almost 10 grams of plant-based protein each! Made with canned pumpkin, warm pumpkin pie spice, and vanilla protein powder, they’re a cozy, high-protein snack perfect for breakfast, post-workout, or meal prep. Vegan, dairy-free, and made in just one bowl—this is the best pumpkin muffin recipe to fuel your day.

Prep time: 15 MinCook time: 25 MinTotal time: 40 Min

Cook modePrevent screen from turning off

Ingredients

• 3/4 cup unsweetened soy milk
• 1 teaspoon apple cider vinegar
• 1 cup pure canned pumpkin
• 1/3 cup avocado oil
• 3/4 cup cane sugar
• 1 teaspoon vanilla extract app
• 1 1/2 cup all-purpose flour
• ½ cup whole wheat flour
• 1 cup (about 90g-100g) vanilla plant-based protein powder
• 1 ½ teaspoons baking powder
• 1 teaspoon baking soda
• 1/2 teaspoon salt
• 3 teaspoons pumpkin pie spice
• 1/2 cup mini chocolate chips, optional

Instructions

1. Preheat oven to 350°F (175°C). Line or grease a 12-cup muffin tin.
2. Mix non-dairy milk + vinegar in a small bowl. Let sit 5 minutes to curdle (buttermilk effect).
3. In a large bowl, whisk together pumpkin, oil, sugar, and vanilla. Stir in the buttermilk.
4. In another bowl, whisk flours, protein powder, baking powder, baking soda, salt, and pumpkin pie spice.
5. Add dry mix to wet, stirring gently until just combined. Fold in mini chips if using.
6. Divide batter evenly into 12 muffin cups.
7. Bake 20–25 minutes, until a toothpick comes out mostly clean. Cool 5 minutes in pan, then transfer to a wire rack.

Notes

For best results use a pea-based vanilla protein powder when baking. Protein powders behave differently in the oven, and I have found pea protein to be the most reliable choice for fluffy, tender bakes. Great options include Aloha, Nuzest or Truvani.

Nutrition Facts

Calories

263

Fat

9 g

Carbs

37 g

Fiber

2 g

Protein

9 g

Cholesterol

20 mg

Net carbs

35 g

Sat. Fat

2 g

Sodium

277 mg

Sugar

19 g

Please note: I am not a certified dietitian or nutritionist. Nutrition info is calculated automatically and is for informational purposes only.

All rights reserved for The Vegan Six

Did you make this recipe?

Tag @thevegansix on instagram and hashtag it #thevegansix

Storage and Meal Prep

• Room Temperature: Store in an airtight container for up to 2 days.

• Refrigerator: Wrap muffins in plastic wrap or store in a sealed bag in a single layer for up to 5 days.

• Freezer: Freeze individually, then reheat when needed for a quick breakfast. I like to freeze my muffins individually and take them out the night before I plan to eat them to defrost. 

These muffins are a great recipe for meal prep—your future self will thank you!

Serving Ideas

• Warm with a spread of almond butter or peanut butter.

• Pair with vanilla Greek yogurt (vegan-friendly brands available) for extra protein.

• Enjoy with your morning coffee or as a cozy afternoon snack in your cozy sweater.

• Crumble over smoothie bowls for crunch.