Good, Better, Best Protein Muffins (3 Ways)

Ingredients

• 112 g Self-Rising Flour (sifted)
• 75 g Vanilla Whey Protein Powder (about 3 scoops, vanilla flavored)
• 7 g Coconut Flour (1 tablespoon, fine texture)
• 65 g Rol Sweetener (granular, zero‑calorie sweetener (e.g., erythritol))
• 3 packet Sweetener Packets (any zero‑calorie sweetener (e.g., Splenda))
• 1 tsp Pumpkin Pie Spice
• 1 tsp Ground Cinnamon
• 1 tsp Baking Powder
• 0.5 tsp Baking Soda
• 0.25 tsp Salt
• 3 large Eggs (room temperature)
• 375 g Canned Pumpkin Puree (pure pumpkin, not pumpkin pie filling)
• 127 g Greek Yogurt (plain, nonfat)
• 5 ml Vanilla Extract (about 1 tsp)
• as needed Cooking Spray (to grease muffin tin)
• 1 tbsp Cinnamon Sugar Topping (mix 1 tbsp Rol sweetener with 1 tsp cinnamon)
• 28 g Fat-Free Cream Cheese (1 oz, softened)
• 28 g Greek Yogurt (for frosting) (1 oz, plain)
• 5 g Vanilla Whey Protein Powder (frosting)
• 5 g Vanilla Casein Protein Powder
• 1 packet Sweetener Packet (frosting) (any zero‑calorie sweetener)

Instructions

1. Combine Dry Ingredients

   In a large mixing bowl, whisk together self‑rising flour, vanilla whey protein powder, coconut flour, Rol sweetener, sweetener packets, pumpkin pie spice, ground cinnamon, baking powder, baking soda, and salt until evenly distributed and no clumps remain.

   Time: PT5M

2. Prepare Wet Ingredients

   In a small bowl, crack the three eggs, add canned pumpkin puree, Greek yogurt, and vanilla extract. Whisk until the mixture is smooth and there are no visible egg‑white streaks.

   Time: PT5M

3. Fold Wet into Dry

   Pour the wet pumpkin mixture into the dry bowl. Using a spatula, gently fold until just combined; the batter should be slightly lumpy but with no dry flour pockets.

   Time: PT2M

4. Prepare Muffin Tin

   Spray each cup of the metal muffin tin generously with cooking spray. Evenly divide the batter among the 12 cups, filling each about 2/3 full.

   Time: PT2M

5. Add Cinnamon‑Sugar Topping

   Mix 1 tbsp Rol sweetener with 1 tsp ground cinnamon. Sprinkle the mixture evenly over the tops of the batter‑filled cups.

   Time: PT1M

6. Bake Muffins

   Place the tin in a pre‑heated oven and bake at 350°F for 23 minutes, or until a toothpick inserted into the center comes out clean and the tops are golden with a crunchy crust.

   Time: PT23M

   Temperature: 350°F

7. Cool Muffins

   Remove the tin from the oven and let the muffins sit for 5 minutes, then transfer them to a cooling rack and allow to cool completely (about 15 minutes) before frosting.

   Time: PT15M

8. Prepare Cream Cheese Frosting (Optional)

   In a small bowl, combine 1 oz fat‑free cream cheese, 1 oz Greek yogurt, 5 g vanilla extract, 5 g vanilla whey protein powder, 5 g vanilla casein protein powder, and one sweetener packet. Mix until smooth and free of lumps.

   Time: PT5M

9. Frost Muffins (Optional)

   Spread a generous dollop of the cream cheese frosting on each cooled muffin. Serve immediately or store as directed.

   Time: PT2M

Nutrition Facts

Calories

96

Protein

9 g

Carbohydrates

11 g

Fat

1.5 g

Fiber

2 g

Ingredient Substitutions

• Instead of Self-Rising Flour: All-Purpose Flour + 1 tsp baking powder + ¼ tsp salt
• Instead of Vanilla Whey Protein Powder: Plant‑based vanilla protein powder, Unflavored whey protein
• Instead of Coconut Flour: Almond flour (use less)
• Instead of Rol Sweetener: Stevia blend, Monk fruit sweetener
• Instead of Sweetener Packets: Additional Rol sweetener
• Instead of Pumpkin Pie Spice: Homemade blend of cinnamon, nutmeg, ginger, cloves
• Instead of Ground Cinnamon: Cinnamon powder
• Instead of Baking Powder: Baking soda + cream of tartar
• Instead of Baking Soda: Baking powder (increase amount)
• Instead of Salt: Sea salt
• Instead of Eggs: Egg replacer (1/4 cup each)
• Instead of Canned Pumpkin Puree: Homemade pumpkin puree
• Instead of Greek Yogurt: Low‑fat plain yogurt
• Instead of Vanilla Extract: Almond extract (use less)
• Instead of Cooking Spray: Brush with melted butter or oil
• Instead of Cinnamon Sugar Topping: Brown sugar + cinnamon
• Instead of Fat-Free Cream Cheese: Low‑fat ricotta
• Instead of Greek Yogurt (for frosting): Low‑fat sour cream
• Instead of Vanilla Whey Protein Powder (frosting): Vanilla plant protein powder
• Instead of Vanilla Casein Protein Powder: Additional whey protein
• Instead of Sweetener Packet (frosting): Additional Rol sweetener

Equipment Needed

• Large Mixing Bowl
• Small Mixing Bowl
• Whisk
• Spatula
• Measuring Cups and Spoons
• Metal Muffin Tin
• Cooling Rack (optional)

Critical Steps — Do Not Skip

• Do not overmix the batter; fold gently.
• Use a metal muffin tin for a crunchy exterior.
• Add the cinnamon‑sugar topping before baking for a sweet crunchy top.
• Cool muffins completely before applying frosting.
• Frost only after muffins are fully cooled to prevent melting.

Chef Tips from the Video

• Using canned pumpkin puree keeps the muffins ultra‑moist without added sugars.
• The cinnamon‑sugar topping is the secret to the signature crunchy muffin top.
• A metal muffin tin conducts heat better than silicone, giving a better crust.
• Fold the batter just until combined; a few lumps are fine.
• For extra protein, add an additional 10 g of whey protein powder to the batter.

Troubleshooting

Storage

Refrigerator: Store in an airtight container for up to 5 days.

Freezer: Freeze individually wrapped muffins for up to 2 months; reheat before serving.

Room temperature: Can sit at room temperature for up to 1 day if kept in a sealed container.

Make-Ahead Tips

• Bake the muffins ahead of time and store in the fridge for quick snacks.
• Frosting can be prepared up to 2 days in advance and kept refrigerated.
• Reheat muffins in a toaster oven for 3‑4 minutes for a fresh‑out‑of‑the‑oven feel.

Frequently Asked Questions