Protein-Packed Pumpkin Spice Muffins (Gluten-Free, 12g Protein Each)

Fall is here and nothing says cozy quite like pumpkin spice. If you have ever tried to bake high-protein, gluten-free muffins, you know it can be a challenge. The first batch I tested for these Pumpkin Spice Protein Muffins looked pretty but turned out too wet inside. That is the reality of baking with pumpkin, protein powder, and gluten-free flour. You have to make adjustments.

Instead of scrapping the recipe, I reworked it, tested again, and landed on a version that is worth sharing with you. These muffins are tender, full of pumpkin spice flavor, and each one packs about 12 grams of protein. They are gluten-free, macro-friendly, and the perfect snack or breakfast to keep you fueled this season.

In the background is my first batch that were just too moist and did not rise. The batch in the front… much better!

What is Gluten and Why I Avoid It

Gluten is a type of protein found in wheat, barley, and rye. It gives bread and baked goods their stretch and chew, but it can also cause issues for many people.

Some women experience bloating, digestive discomfort, or inflammation when they eat gluten. I noticed that when I cut gluten, my digestion felt better and my skin is so much clearer. I had patches of eczema that completely cleared. That is why I often bake with gluten-free alternatives like Bob’s Red Mill 1:1 Gluten-Free Baking Flour and oats.

The goal is not perfection but awareness. If you find your body feels better without gluten, these kinds of recipes make it easy to enjoy the foods you love without the side effects.

Why the “1:1” Gluten-Free Flour Matters

There are many types of gluten-free flours out there. Some are made with rice, some with almond, some with coconut, and each behaves differently in recipes. If you swap them cup-for-cup with wheat flour, the results can be disappointing.

That is why I use a 1:1 gluten-free blend. It is specially formulated to mimic the structure of wheat flour, so you can substitute it directly in most recipes without a lot of trial and error. For these muffins, using Bob’s Red Mill 1:1 made all the difference. Paired with quick oats, it gave the batter enough structure to rise while still staying moist.

Why Gluten-Free Baking is Tricky

If you bake with gluten-free flour, you have probably noticed your muffins and breads do not always rise or hold together like traditional wheat flour recipes. That is because gluten provides structure. Without it, recipes can end up dense, crumbly, or too moist.

Here are a few tricks I used to make these muffins work:

• Reduced pumpkin puree slightly so the batter was not overly wet.

• Added quick oats for structure and fiber.

• Boosted baking powder to help the muffins rise.

• Included chopped pecans for texture and crunch.

The result is a protein muffin that tastes like pumpkin bread but is much more satisfying.

Pumpkin Spice Protein Muffins Recipe

Servings: 10 muffins
Protein: ~12g per muffin

Ingredients

• ¾ cup pumpkin puree

• ¼ cup plain 0% Greek yogurt

• 2 large eggs

• 1 tbsp avocado oil

• ½ cup Bob’s Red Mill 1:1 Gluten-Free Baking Flour

• ¼ cup quick oats

• 1 scoop vanilla protein powder (I use Equip Prime Protein)

• ¼ cup pure maple syrup or honey

• 1 ½ tsp baking powder

• 1 tsp cinnamon

• ½ tsp nutmeg

• ½ tsp ginger

• Pinch of salt

• ¼ cup chopped pecans

Instructions

1. Preheat oven to 350°F and line a muffin tin with paper liners.

2. In a bowl, whisk together pumpkin puree, Greek yogurt, eggs, oil, and maple syrup until smooth.

3. Stir in gluten-free flour, oats, protein powder, baking powder, cinnamon, nutmeg, ginger, and salt. Fold in pecans.

4. Divide batter evenly into 10 muffin cups.

5. Bake 18–22 minutes, or until a toothpick comes out clean.

6. Cool before serving.

Nutrition (per muffin, with pecans)

• Calories: ~162

• Protein: 12g

• Carbs: 15g

• Fat: 6g

• Fiber: 3g

Gluten-free baking requires a little trial and error, and that is okay. With the right adjustments, you can turn a too-wet protein muffin into something you will actually look forward to eating. These Pumpkin Spice Protein Muffins are proof of that. Warm, spiced, protein-packed, and perfect with your morning coffee or as a pre-pickleball snack. I also want to try these with 1/4 cup dark chocolate chips. Yum!

📌 If you want to try the protein powder I love for baking and shakes, check out Equip Prime Protein. It blends seamlessly into recipes and keeps the ingredient list clean.