Protein-Boosted Dairy-Free Pumpkin Muffins (Gluten-free)

These protein-boosted pumpkin muffins are designed for steadier blood sugar and lasting energy. Made with oat flour, eggs, honey, and psyllium husk, they’re a simple, nourishing option for midlife women living with Type 1 Diabetes.

Want to understand why this recipe works for blood sugar? → Read the full breakdown here.

Protein-boosted pumpkin muffin in a paper liner on a white plate
Midlife T1D

Protein-Boosted Dairy & Gluten-Free Pumpkin Muffins

Protein-boosted, dairy-free pumpkin muffins made with oat flour, eggs, honey, and psyllium husk to support steadier blood sugar and lasting energy.
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 22 minutes
Total Time 32 minutes
Servings: 12 muffins
Course: Baking, Breakfast
Calories: 121
Ingredients Equipment Method Nutrition Notes

Ingredients
  

Dry Ingredients
  • 3/4 cup gluten-free oat flour
  • 2 scoops Protein Power (see my recommendations in notes below)
  • 1-1/2 tsp psyllium husk powder
  • 1 tsp baking powder
  • 1 tsp baking soda
  • 1 tsp pumpkin pie spice
  • 1/2 tsp cinnamon
  • Pinch salt
Wet Ingredients
  • 1/2 cup pumpkin puree
  • 2 large eggs
  • 2 egg whites
  • 1/2 cup honey
  • 1/4 cup unsweetened almond milk or water
  • 1 tsp vanilla extract
  • 2 tbsp olive oil or melted coconut oil

Equipment

  • Muffin Tin
  • Mixing Bowls
  • Whisk
  • Measuring cups & spoons

Method
 

  1. Preheat oven to 350°F (175°C). Line a muffin tin or lightly grease with oil.
  2. In a large bowl, whisk together all dry ingredients, making sure the psyllium husk is evenly distributed.
  3. In a separate bowl, whisk together all wet ingredients until smooth.
  4. Add wet ingredients to dry ingredients and mix until just combined. The batter will thicken slightly as it rests.
  5. Divide batter evenly among 12 muffin cups.
  6. Bake for 22–25 minutes, until tops are set and a toothpick inserted in the center comes out mostly clean.
  7. Allow muffins to cool in the pan for 10 minutes, then transfer to a wire rack to cool completely.

Nutrition

Calories: 121kcalCarbohydrates: 18gProtein: 5.5gFat: 5gSaturated Fat: 2gFiber: 2.5g

Notes

Nutrition is calculated per muffin (1 of 12 servings).
Ingredient Notes:
This recipe uses certified gluten-free oat flour. Always check labels to ensure ingredients meet your dietary needs. Unsweetened almond milk and coconut oil were used in testing; substitutions may slightly affect nutrition values.
Texture Note:
The batter will thicken slightly as it rests due to the psyllium husk — this is normal. Allow muffins to cool completely before judging texture, as they firm up as they cool.
Protein Powder Note:
Plant-based protein blends work best here. Whey protein may produce a drier muffin, and collagen alone is not recommended as a substitute. If using a different protein powder, you may need to add 1–2 tablespoons of extra liquid.
My Favorite Plant-based Protein Powder:
Nuzest Pea Protein Powder
Blood Sugar Note:
These muffins are protein-boosted and contain added soluble fiber to help slow carbohydrate absorption. Individual responses vary. Always dose based on your own experience.
Storage:
Store muffins in an airtight container in the refrigerator for up to 5 days, or freeze for longer storage.

Tried this recipe?

Let us know how it was!