Protein-Packed Cranberry Pumpkin Muffins

Move over, pumpkin spice latte!

These Protein-Packed Cranberry Pumpkin Muffins deliver all the cozy fall flavor you crave — without the sugar crash. They’re made with real pumpkin puree, gluten-free flour, and a boost of clean protein to keep you fueled all morning.

Add a couple of eggs and a side of fruit, and you’ve got a balanced breakfast that tastes like dessert (but works like fuel).

Ingredients

Dry Ingredients:

• 1¼ cups gluten-free baking flour (or regular flour if preferred)
• ½ cup whey protein powder (unflavored or vanilla)
• 2 teaspoons pumpkin pie spice
• 1 teaspoon baking soda
• ½ teaspoon salt

Wet Ingredients:

• 1 (15-oz) can pure pumpkin puree (not pumpkin pie filling)
• ½ cup coconut sugar
• 2 large eggs
• ¼ cup coconut oil, melted
• ¼ cup pure maple syrup
• 1 teaspoon vanilla extract

Add-Ins:

• ½ cup dried cranberries (unsweetened)
• Pumpkin seeds for topping
• Sprinkle of coconut sugar (optional)

Directions

1. Preheat oven to 375°F and line a 12-cup muffin pan with paper liners.
2. Mix dry ingredients: In a large bowl, whisk together flour, protein powder, pumpkin pie spice, baking soda, and salt.
3. Mix the wet ingredients: In a separate bowl (or using a stand mixer), combine the pumpkin puree, coconut sugar, eggs, coconut oil, maple syrup, and vanilla until smooth.
4. Combine: Gradually add dry ingredients to wet mixture, ½ cup at a time, mixing until fully incorporated.
5. Add cranberries and stir gently to combine.
6. Spoon batter into muffin cups, filling each about ¾ full (roughly ¼ cup of batter per muffin).
7. Top with pumpkin seeds and an optional sprinkle of coconut sugar.
8. Bake for 18–20 minutes, or until a toothpick inserted into the center comes out clean.
9. Cool on a wire rack for a few minutes before serving.

Serve warm with a dollop of maple-flavored cream cheese for an extra treat.

Maple-Flavored Cream Cheese

Ingredients:

• 8 oz cream cheese, softened
• 2 tablespoons pure maple syrup
• ¼ teaspoon salt

Directions:
Mix all ingredients in a small bowl until smooth. Chill if desired before serving.

Nutrition (Per Muffin)

175 kcal | 5g Fat | 25g Carbohydrates | 7g Protein

Thrive Tips

• Substitute almond flour for extra moisture and healthy fats.
• Add chopped walnuts or dark chocolate chips for texture and antioxidants.
• These muffins freeze beautifully, making them perfect for meal prep.