Dateline: October 2023… I’m going to do my duty today to help you avoid the candy dish and other Halloween temptations this month by giving you some delicious healthy alternatives, suitable for the season. Best part: they’re all high in protein, so they fit perfectly into the Burn the Fat, Feed the Muscle lifestyle! Which one will you try first?

Pumpkin Protein Mug Cake

30g (1/3 cup) oat flour
30g (1/3 cup) vanilla whey protein (concentrate/isolate blend)
1/2 – 1 teaspoon pumpkin spice
1 Tablespoon zero-calorie brown sugar (or 2-3 packets stevia/non-caloric sweetener or to taste)
61g (1/4 cup) pumpkin puree
4 Tbsp (56g) nonfat plain Greek yogurt, divided
60g (1/4 cup) liquid egg whites
1/8 tsp salt

1. Add dry ingredients to a small mixing bowl or pyrex cup (oat flour, whey protein, pumpkin spice, sweetener, salt) and mix them together evenly. Use whatever type of sweetener you like and adjust amount for your preferred sweetness. (2 to 3 packets of Splenda or Stevia/Erythritol also works).
2. Add liquid ingredients to bowl (pumpkin puree, egg whites, 2 Tbsp of the yogurt).
3. Mix all ingredients together to form thick batter. Make sure there are no pockets of powder remaining.
4. Grease inside of large mug with nonstick cooking spray.
5. Pour batter inside mug.
6. Microwave for 70 seconds. (Note that if you’re using a small mug, the batter may rise slightly, then settle. Ideally, use an oversized mug).
7. Top with the other 2 Tbsp of non fat Greek yogurt, or vanilla yogurt, or make your own vanilla protein yogurt by adding some vanilla whey protein to two tablespoons of nonfat plain Greek yogurt.
8. Optional: sprinkle cinnamon on top.
9. Eat right out of mug or transfer to Ramekin or plate prior to adding the topping.

Makes 1 mug cake (1 serving = 1 mug cake)

Calories: 359
Protein: 43.8g
Carbs: 37.2 g
Fat: 4.2 g

Pumpkin Protein Muffins

1 cup (260g) pumpkin puree
2 whole eggs, large
3/4 cup (170g) nonfat Greek yogurt
3/4 cup (90g) oat flour
2/3 cup (62g) vanilla whey protein powder (or pumpkin flavor)
1 Tbsp pumpkin spice
1 tsp cinnamon
4 Tbsp (96g) zero calorie brown sugar (Truvia, Swerve etc)
1 tsp baking powder
1 tsp baking soda
1/4 to 1/2 tsp salt
Optional: 2 Tbsp sugar-free maple syrup (for additional sweetness)

1. Preheat oven to 350F.
2. Lightly coat a muffin pan with cooking spray.
3. Add dry ingredients to a mixing bowl and stir to combine.
4. Add wet ingredients to a separate bowl and stir to combine.
5. Add liquid ingredients to dry ingredients and stir to combine. Mix until all ingredients are dispersed evenly, but don’t overmix. Makes a thick batter
6. Spoon batter into muffin pan (6 large muffins).
7. Bake for 27 to 30 minutes at 350
8. Let muffins rest about 5 minutes before removing from pan.

Makes 6 muffins. (Use 12 count muffin tin for half the size).

Calories: 195
Protein: 23.3 g
Carbs: 19.2g
Fat: 2.9 g

pumpkin protein muffins recipe

Pumpkin Protein Overnight Oats

1/2 cup (40g) old-fashioned rolled oats (oatmeal)
1/2 cup nonfat milk
1/3 cup (150g) plain Greek yogurt
1/3 cup pumpkin puree (canned)
1 Tbsp (11g) chia seeds
1 – 2 Tbsp sugar free maple syrup
1 scoop (30g) vanilla protein powder
1 tsp pumpkin spice seasoning (or to taste)

1. Add all ingredients to a jar (16 oz mason, etc).
2. Stir so all ingredients are thoroughly combined.
3. Refrigerate overnight (or at least 2 to 3 hours).
4. Serve chilled (or microwave if you prefer it hot)

Makes 1 serving

Calories: 460
Protein: 44.4g
Carbs: 57.1g
Fat: 7.8g

Protein Pumpkin Pancakes (“Pumpcakes”)

7.5 oz (212 g) of canned pumpkin
1/3 cup (27 g) oatmeal dry
1/3 cup (40 g) multigrain or whole wheat pancake mix
1 scoop (26 g) vanilla (or plain) protein powder
4 egg whites
1 tsp vanilla extract
1 tsp nutmeg
1 tsp ground ginger
2 tsp cinnamon
non/low calorie sweetener

Makes 2 large (5 inch wide) pancakes (1 serving = 2 pancakes)

Calories: 507
Protein: 44.1 g.
Carbs: 69.7 g.
Fat: 5 g.

Pumpkin Protein Smoothie:

1/2 cup (130g) of canned pumpkin (puree)
1 cup skim milk
1/4 cup Greek Yogurt
1 scoop vanilla protein powder (for thicker shake, use casein or casein blend)
1/2 tsp cinnamon or pumpkin spice
low/non caloric sweetener to taste
Optional: Ice cubes or freeze the pumpkin puree (to chill and thicken)

Makes 1 smoothie (1 serving)

Calories: 273
Protein: 38.8 g.
Carbs: 28.1 g.
Fat: 1.2 g.

Pumpkin Spice Microwaved Protein Oatmeal

152g of canned pumpkin (1/3 of a 15 oz can / slightly over 1/2 cup)
2/3 cup (54 g) Quaker old fashioned rolled oats (oatmeal) dry
1 scoop (30 g) vanilla protein powder
1/2 to 1 tsp  cinnamon
1/8 – 1/4 tsp nutmeg
1/2 – 1 tsp vanilla extract (optional)
2 packets sweetener or calorie free brown sugar
Optional: 2 Tbsp sugar free maple syrup (add 50 calories per tablespoon if you use regular syrup)
Optional: 2-4 Tbsp Greek Yogurt on top

1. Scoop out 2/3 of a cup of rolled oats and place it in a microwave safe bowl.
2. Add water as per oatmeal cooking instructions, add the canned pumpkin to the oatmeal and stir.
3. Microwave on high for 2 1.2 to 3 minutes, or until it thickens into porridge consistency.
4. After cooking, stir in vanilla protein powder.
5. Add cinnamon and nutmeg and stir.
6. Stir in vanilla extract (optional).
7. Add 2 packets non-caloric sweetener.
8. Optional: add 2 Tbsp sugar free maple syrup.

Makes 1 serving

Calories: 411
Protein: 32.5 g.
Carbs: 58.1 g.
Fat: 5.3 g.

High Protein Pumpkin Baked Oatmeal

2 cups (160g) old-fashioned rolled oats (oatmeal), dry
2 scoops (62g) vanilla protein powder (or pumpkin)
1.5 tsp pumpkin spice mix
1/4 tsp salt
1 tsp baking powder
2 Tbsp zero calorie brown sugar (Truvia, Swerve, etc)
1 Cup Pumpkin puree (pure pumpkin canned)
1 cup nonfat milk
1 whole egg, large
2 Tbsp sugar-free maple syrup
1 tsp vanilla extract (optional)

1. Preheat the oven to 375ºF.
2. Grease an 8×8 or 9 X 9 baking dish (not larger) with cooking spray.
3. In a mixing bowl, add the oats, protein powder, pumpkin pie spice, salt, brown sugar, and baking powder and stir to combine.
4. In a separate bowl mix the liquid ingredients and stir to combine (pumpkin puree, milk, maple syrup, vanilla extract, and egg whites.
5. Add dry ingredients to the wet ingredients and stir until completely mixed.
6. Pour the oats and pumpkin mix into the baking dish.
7. Bake for 30 minutes or until the mixture has set and edges are golden.
8. Cut into 6 slices, (one serving equals 2 slices), let it cool for 5 minutes before serving, and enjoy.
9. Eat as is, or top with milk (warm or cold), Greek yogurt, cinnamon, and or additional maple syrup or calorie-free brown sugar.
10. For higher calorie version, add nuts (walnuts, pecans, etc) either on top or in the bake.

6 slices (1 serving = 2 slices)

Calories: 375
Protein: 28.3g
Carbs: 53.8g
Fat: 6.4g

High Protein Pumpkin Balls

1/3 cup Pumpkin puree (87g)
3 Tbsp Peanut butter, natural (48g)
1 Tbsp Honey (21g)
1 tsp vanilla extract
1.25 cups Old fashioned rolled oats (100g)
2/3 cup Whey protein, vanilla (62g)
1 tsp Cinnamon
1/4 tsp Nutmeg
1/4 tsp Cloves, ground
1/4 tsp Ginger, ground
4 packets sweetener (stevia, etc)
2 Tbsp Pumpkin seeds (optional)

1. Add all the ingredients to a large mixing bowl.
2. Mix all the ingredients together thoroughly.
3. Mash the ingredients together by pressing down with a large spoon or spatula until it congeals into a cookie-4. dough-like consistency.
5. If the ingredients remain too dry or powdery, add a tablespoon at a time of wet ingredients (pumpkin, milk, or just water) to get the desired consistency. If too sticky or wet, you can add a little more dry ingredients (oats and protein powder).
6. Once the ingredients have become semi-solid, form them into balls with your hands.
7. Eat right away, or store in refrigerator to cool and solidify more (in a sealed container or ziplock bag).

Makes 8 servings (1 pumpkin ball = 1 serving)

Calories: 125
Protein: 9g
Carbs: 14 g
Fat: 4.3

High Protein Pumpkin Bread

15 oz Pumpkin puree
1/4 cup Maple syrup, sugar-free
1/3 cup Non fat Greek yogurt, plain (113g)
1 large Whole eggs
1.5 cups Oat flour (135g)
1 cup Whey protein, vanilla (93g)
1.5 tsp Cinnamon
1/4 tsp Nutmeg
1/4 tsp Cloves, ground
1/4 tsp Ginger, ground
1/4 tsp Allspice
2-3 Tbsp Truvia naturally sweet (to taste)
1/2 tsp Salt
1 tsp Baking soda

1. Pre-heat oven to 350
2. Add all dry ingredients to a large mixing bowl (oat flour, whey protein, spices, sweetener, salt, baking soda. Mix thoroughly
3. In a second bowl, mix all liquid ingredients (pumpkin, eggs, yogurt, maple syrup) until combined
4. Pour the wet ingredients into the dry and stir to create the batter
5. Pour batter into 9 X 5 baking pan (aka meatloaf pan), coated with nonstick spray
6. Bake at 350 for 45 minutes on the middle rack. Make a note that baking time may vary based on your oven and cookware. If in doubt, leave it in slightly longer. Insert a toothpick in center and if it comes out mostly clean, it’s done (it’s usually close to done when edges are browning).
7. Let it sit to cool to room temperature (on cooling rack ideally), before cutting and serving
8. Refrigerate if it won’t be eaten within a day or two. Also freezable (cut, wrap individual slices, then freeze)

1 loaf / 10 slices (1 serving = 1 slice of pumpkin bread)

Calories: 144 cal
Carbohydrates: 20.2g
Protein: 11.8g
Fat: 2.1g

Pumpkin Protein Oat Cookies

2 cups old fashioned rolled oats (160g)
1 cup pumpkin puree (260g)
1 cup vanilla or pumpkin flavor protein powder (93g)
3 Tbsp calorie free brown sugar (Truvia, Swerve, etc) (or to taste)
2 tsp pumpkin spice (or to taste)

1. Add all ingredients to a large mixing bowl
2. Stir all ingredients with large spoon or fork until fully combined
3. With your hands, form batter into golf ball sized balls, then flatten into cookie shape
4. Place cookies on a baking sheet, preferably lined with parchment paper
5. Bake for 12 to 14 minutes at 350

Makes 9 Cookies, about 2.5″ dia X 1/2″ thick

Calories: 116k
Carbs: 15.6g
Protein: 10.5g
Fat: 1.7g

pumpkin protein cookies

That’s all of our protein pumpkin recipes! (For now… I’ll add more next October).

But wait, before you go start cooking, I have a bonus recipe for you (recipe #11)…

Pumpkin spice!

Of course, the easy way is to simply go to your local grocery store and buy the premade pumpkin spice. (Or order online).

The popular spice company McCormick makes a pumpkin spice blend with cinnamon, ginger, nutmeg and allspice. Trader Joe’s blend contains cinnamon, ginger, lemon peel, nutmeg, cloves and cardamom.

If you prefer, you can make your own pumpkin spice at home to get the exact taste you want. There are many different pumpkin spice seasoning recipes, but this is mine:

Home made pumpkin spice seasoning:
2 tsp cinnamon
1/2 tsp nutmeg
1/2 tsp ginger
1/2 tsp cloves
1/2 tsp allspice (optional but recommended)

This makes exactly four teaspoons. If you like this home made spice, then you can make it in larger amounts and store it in an airtight spice jar for future use. Then you won’t have to make a small batch from scratch every time.

Also, here is a stripped down bare-bones version of home made pumpkin spice if you don’t have pumpkin spice or the individual spice ingredients to make the recipe above:

Simple 2-ingredient home made pumpkin spice seasoning:
2 to 2.5 tsp cinnamon
.5 to 1 tsp nutmeg

Two more tips before I go:

If a recipe calls for vanilla protein powder, and you want more intense pumpkin flavor, try a pumpkin flavored protein powder. Almost every company makes one.

Also, if a recipe calls for flour,  and if you want even more intense pumpkin flavor, consider trying a pumpkin flavored pancake mix as a flour replacement. Yes such an animal exists! One brand is Kodiak Cakes Pumpkin Flax Protein Flapjack & Waffle Mix.

Got a favorite high protein pumpkin recipe of your own? Got any variations or ingredient substitutions on the recipes posted above? Please share in the comments below.

Train hard and expect success,

-Tom Venuto, Author of, Burn the Fat, Feed the Muscle (BFFM)
Author of, The BFFM Guide To Flexible Meal Planning For Fat Loss
Founder of, Burn the Fat Inner Circle
Follow Burn The Fat / Tom Venuto On Instagram

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PPS. If you would like to burn fat, get lean and stay lean, while eating delicious food you love, then be sure to check out The Burn The Fat Feed The Muscle Guide To Flexible Meal Planning For Fat Loss

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