Description
A budget-friendly, single-serve snack that is high in protein and low in sugar, made with pantry staples like canned pumpkin and protein powder. It can be prepared in under 15 minutes using a microwave or oven.
Ingredients
Scale
- 1/2 cup (120g) canned pumpkin puree (100% pure, not pie filling)
- 1 scoop (30g) vanilla protein powder (whey isolate or plant-based blend)
- 1/4 cup (30g) all-purpose flour (or 1:1 gluten-free blend)
- 1 large egg (or 1 flax egg for vegan version)
- 2 tbsp (30g) plain Greek yogurt (non-fat or 2%)
- 1/2 tsp pumpkin pie spice (or mix of cinnamon, nutmeg, ginger)
- 1 tbsp (20g) maple syrup or honey
- 1/2 tsp baking powder
Instructions
- Prep your vessel: Lightly grease an 8-ounce ceramic mug or ramekin with cooking spray or butter.
- Mix wet ingredients: In the mug, combine pumpkin puree, Greek yogurt, egg, and maple syrup. Whisk vigorously with a fork until smooth and uniform.
- Add dry ingredients: Sprinkle flour, protein powder, baking powder, and pumpkin pie spice on top of the wet mixture.
- Combine gently: Mix with a fork or whisk until just combined. Stop once dry spots disappear to avoid overmixing and tough texture.
- Cook via Microwave: Cook on high for 90 seconds. Check center; if wet, add 30 seconds. Total time 2-3 minutes. Top should be set and springy.
- Cook via Oven: Preheat oven to 350°F (175°C). Bake mug on a baking sheet for 12-15 minutes until edges pull away and toothpick comes out clean.
Notes
Do not overmix the batter to prevent a rubbery texture. If using plant-based protein powder, the batter may be thicker; add a splash of milk if needed. For vegan version, use a flax egg and plant-based yogurt/protein. Store leftovers in an airtight container in the fridge for up to 2 days; does not freeze well.
- Prep Time: 5 minutes
- Cook Time: 10 minutes
- Category: Snack
- Cuisine: American
Nutrition
- Serving Size: 1 muffin
- Calories: 220250
- Sugar: 810
- Sodium: 150200
- Fat: 46
- Saturated Fat: 12
- Carbohydrates: 2025
- Fiber: 34
- Protein: 1520
Keywords: healthy pumpkin protein muffins, single serve muffins, budget friendly snacks, high protein snacks, gluten free muffins, vegan muffins, microwave mug cake, pumpkin spice snack