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Pumpkin Spice Protein Muffins

So, as a person who's almost 4 months into my new low glycemic lifestyle, I'm LOVING the way I feel! I've decided I'll NEVER go back to bread, pasta, and other baked goods- the feeling of fatigue and foggy brain they give me is just not worth it.

But I'm starting to MISS things like muffins... they're getting harder to pass by in the store or coffee shop.

So I decided to go to the TLS website (Transitions Lifestyle System- the system that our Get Fit For Life program is based on) and look for some low glycemic, grain free, high protein baked goods that I could make at home.

This recipe was my first- and the muffins came out AMAZING!

Moist and light and full of flavor- and my son loves them for a quick pre-breakfast snack (he wakes up super hungry, and often needs to eat before I can have his breakfast ready.)

Pumpkin Spice Protein Muffins

2 scoops of TLS Nutrition Shake — Creamy Vanilla or Pumpkin Spice Flavor

1 egg

2 tbsp of no-sugar added applesauce

1/4 tsp baking powder

2 tbsp of canned pumpkin

1–2 tbsp of crushed walnuts (optional)

1 tsp of pumpkin pie spice

½ tsp of nutmeg

½ tsp of cinnamon

Mix and pour the mixture into the muffin pan (makes approx. 6 in a normal muffin tin). Bake at 400 F for 12–14 minutes (depending on how big the muffins are).


First of all, make at least a double batch of these!

The 6 muffins this recipe produced were gone within the hour.

Possible substitutions:

I didn't have walnuts, but I did have almond meal and crushed flax seeds, so I swapped that in place of the crushed walnuts:

1Tbsp almond meal, 1Tbsp Flax

A little more protein, a little more fiber- a yummy success!

I also didn't have "pumpkin pie spice", so I improvised by adding

1/2 tsp of ground ginger and 1/4 tsp cloves

to the nutmeg and cinnamon the recipe calls for.

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1 Comment

Alison Kenyon
Alison Kenyon
Nov 08, 2020

these are so yummy- and everyone loves them so much- I recommend making a triple or quadruple batch!

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