Low-Calorie Pumpkin Muffins
These tender pumpkin muffins combine warm autumn spices, vanilla protein powder, oat flour, and coconut flour for a lightly sweetened, lower-calorie breakfast or snack. Pumpkin purée and liquid egg whites keep the texture moist while providing structure without the need for added oil.
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Ingredients
Dry Mixture
- ½ teaspoon freshly ground cinnamon
- 2 tablespoons coconut flour
- Small pinch of salt
- ¼ cup oat flour
- 1 tablespoon calorie-free sweetener such as erythritol or stevia
- ½ teaspoon pumpkin pie spice
- ¼ cup vanilla-flavored protein powder such as Optimum Nutrition Gold Standard
- 1 teaspoon baking powder
Wet Mixture
- ½ cup liquid egg whites brought to room temperature
- 1 teaspoon pure vanilla extract
- 1 cup canned pumpkin purée such as Libby’s
Instructions
- Preheat the oven to 350°F (175°C). Thoroughly coat the bottoms and sides of a standard 12-cup muffin pan with cooking spray to prevent the muffins from sticking. Assemble and measure all ingredients while the oven heats.
- In a small mixing bowl, whisk together the vanilla protein powder, oat flour, coconut flour, baking powder, salt, pumpkin pie spice, and cinnamon. Continue whisking until the leavening agent and spices are evenly dispersed throughout the flour mixture.
- In a separate medium bowl, combine the pumpkin purée, room-temperature liquid egg whites, vanilla extract, and calorie-free sweetener. Whisk for approximately 30 seconds, or until the mixture is uniform and free of visible lumps.
- Add the dry mixture to the pumpkin mixture. Stir gently only until the ingredients are incorporated. Avoid excessive mixing, as the batter should remain slightly uneven rather than becoming completely smooth.
- Distribute the batter evenly among the prepared muffin wells, filling each cavity approximately three-quarters full.
- Transfer the pan to the preheated oven and bake for 15–20 minutes. Begin checking the muffins at approximately 17 minutes. They are ready when a toothpick inserted into the center emerges clean or with only a few moist crumbs attached.
- Remove the pan from the oven and allow the muffins to rest in the tin for about 5 minutes. Carefully release them from the pan and place them on a wire rack to finish cooling.
Notes
Using room-temperature egg whites helps them blend more evenly with the pumpkin mixture and supports a better final structure.
Freshly ground cinnamon provides a more pronounced aroma and flavor than cinnamon that has been stored for an extended period.
Do not overmix the batter. Gentle stirring helps prevent the muffins from developing a dense texture.