204 Basic Pumpkin Spice Protein Muffin

204 Basic Pumpkin Spice Protein Muffin

I promised myself and my clients that I would create a delicious pumpkin spice muffin this week. Mission accomplished! I coached the 6 am class this morning, and whenever I’m up that early, I crush recipes because of the energy and time I have. This morning I did not disappoint and the 204 Basic Pumpkin Spice muffin was born.

There is never a guarantee that the recipes you make will turn out. When you start using whey protein, different flours and omitting sugars, you can create some pretty dry, rubbery and generally gross food.

Fortunately we dodged that bullet. These muffins deliver on protein and taste. They’re moist too, so no need to slather them with butter, jam or any other condiment to choke them down.

The prep is easy, and you can easily whip them up in the morning while you get ready for work if you have 30 minutes. Mix up the batter, toss them in the oven, and go shower! They’ll fill the house with an amazing spicy pumpkin scent and bake to perfection in 20 minutes.

These muffins are perfect for breakfast, a snack, or a post workout meal.

Make any adjustments you need to, if they don’t quite fit your macros. You can also make smaller muffins, instead of the 6 large ones I made.


-90 grams of Rivalus Vanilla whey protein (72 grams of protein)

-42 grams Bob’s Red Mill Coconut Flour

-2 eggs

-1 cup of egg whites

-1 cup of pure pumpkin puree (E.D. Smith)

-2 tsp of Crisco Vegetable oil

-1 tsp of baking powder

-1 tsp of baking soda

-Dash of vanilla

-Dash of salt

-1 tsp of Truvia

-1 1/2 tsp of pumpkin spice

-7 grams of chocolate chips (per muffin)


Preheat oven to 375 F. Combine your dry ingredients together, set aside. Whisk your eggs and egg whites together, adding in your vanilla and pumpkin puree. Combine your wet and dry ingredients together until creamy and smooth. Pour into a non stick muffin tray, and measure out your chocolate chips for each muffin. Cook for 20 minutes.


Based on the above batter making 6 muffins.

6F/12C/21P per muffin


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We head to Mount Evergreen and ski under the stars, then plink some targets at the Lake of the Woods Gun Club.


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