Flourless Protein Pumpkin Muffins

jamie1888
jamie1888 Posts: 1,704 Member
edited October 3 in Recipes
Experimented yesterday and found out you can make a muffin without using any flour...

Ingredients
122g (1/2c) Libby's Pure Pumpkin (pumpkin puree)
28g (1 scoop)Scivation Vanilla Whey Protein (Scivation is a very fine powder and mixes well in recipes)
1 egg white
5g Nutiva Extra Virgin Coconut Oil (use whatever kind of oil you like)
1/4 tsp of baking soda
dash of salt
1/2tsp vanilla
a few shakes of pumpkin pie spice (nutmeg would work fine too)
sweeten with Splenda to taste

- add all ingredients to bowl and stir
- line 4 muffin cups with paper or spray pan well with non-stick spray (i like the papers because when you bake with little fat, it will stick a lot)
- back @ 375 for 16 - 18 minutes


Calories: 53 (this will vary depending on your protein powder & oil)
carbs: 3 (net 2)
fat: 2g
protein: 7g
sugar: 1g
fiber: 1g

If you want to make more, just double or triple the recipe.
If you like a topping/frosting, you could stir some pumpkin with cool whip free or with some light cream cheese & splenda.

I also made another batch where I added unsweetened coconut, a handful of raisins (used the whole egg and a bit less coconut oil)... adds a few more calories, but very yummy!
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Replies

  • lisanxd
    lisanxd Posts: 93
    Wow thanks, I have a few cans left from when I got into making fage pumpkin yogurt... am going to have to try this one out!!
  • anastasiaBH
    anastasiaBH Posts: 268 Member
    Excellent, will give this a try.
    Thanks
  • squishysangel
    squishysangel Posts: 149 Member
    sounds yummy...gonna have to try this one
  • Monica_has_a_goal
    Monica_has_a_goal Posts: 694 Member
    Sounds D-lish .. especially for this pumpkin addict :blushing:
  • healthybabs
    healthybabs Posts: 600 Member
    Curious about the consistency of the end result . Can you share about that? Are you trying to avoid all flours or just white flour? or is it a gluten avoidance you are concerned about, or just a carb reduction. There are all sorts of other things that can be used depending on what you are trying to avoid.
  • healthybabs
    healthybabs Posts: 600 Member
    Wow thanks, I have a few cans left from when I got into making fage pumpkin yogurt... am going to have to try this one out!!

    Another suggestion for us pumpkin lovers out there. I had not thought about this combo. May add a little vanilla protein powder to it as well!
  • lisanxd
    lisanxd Posts: 93
    Wow thanks, I have a few cans left from when I got into making fage pumpkin yogurt... am going to have to try this one out!!

    Another suggestion for us pumpkin lovers out there. I had not thought about this combo. May add a little vanilla protein powder to it as well!

    I just took the pumpkin puree, pumpkin pie spice, and stevia. Surely you could add more protein if needed.. Fage has so much by itself I didn't worry about it though!
  • easfahl
    easfahl Posts: 567 Member
    Awesome! What a great indulgent snack with good protein and few calories! Thanks for posting.
  • cloneme_losehalf
    cloneme_losehalf Posts: 356 Member
    Curious if applesauce could still be used in place of the oil in these???
  • jamie1888
    jamie1888 Posts: 1,704 Member
    I have no issue with gluten or carbs for that matter. But, I like snacks that are low carb so that I can spend my carbs elsewhere in my day (lots of veggies & fruit!) . And I like adding protein to everything. I use wheat flour, oat flour, peanut flour,etc for baking. The texture when using protein powder can be a bit spongey/dry if you use too much. I don't see why applesauce couldn't be used. It will probably add a bit more to the sponge effect (which i don't have a problem with). But, when you bake with no sugar and no flour, in my experience, the end result is better if you do use some real fat. Coconut oil is really good for you!
  • jamie1888
    jamie1888 Posts: 1,704 Member
    And there's no science behind this creation; I just tossed ingredients in a bowl and wanted to see if it would work. So, feel free to experiment! I find this muffin a glorious creation because it's simply protein and a veggie!
  • jamie1888
    jamie1888 Posts: 1,704 Member
    Thinking about trying this with some chocolate protein powder (maybe adding a little cocoa) to make a chocolate pumpkin muffin.
  • runnergirl629
    runnergirl629 Posts: 9
    Those sound delicious- I tried something similar the other day but used oatmeal and peanut butter in the batter.
  • 623Hernandez
    623Hernandez Posts: 458
    bump!!!
  • joannashaw
    joannashaw Posts: 23
    Bump
  • jamie1888
    jamie1888 Posts: 1,704 Member
    Using oats is a good idea to bulk it up & make it more filling! I have peanut flour; that gives that taste of PB without all the fat & calories!
  • JNALTBK
    JNALTBK Posts: 136 Member
    Love the sounds of these ... thanks.
  • kmcrey87
    kmcrey87 Posts: 422 Member
    Can't wait to try these this weekend! Thanks for posting!
  • jamie1888
    jamie1888 Posts: 1,704 Member
    Great! Let me know what you think when you make them!
  • anastasiaBH
    anastasiaBH Posts: 268 Member
    Just made them today with GNC Amp Wheybolic 60 - Vanilla and canola oil. I doubled the recipe, maybe I need a little less protein powder (too spongey), or maybe bake them a little longer in my oven, but they taste ok and very easy.
    thanks!
  • lisanxd
    lisanxd Posts: 93
    Mine also turned out spongy. They still tasted good and the 4 people who tried them said they weren't bad, but did seem a little egg like in texture. I used the muscle milk vanilla powder from Costco and doubled the recipe.
  • dawnmichelea
    dawnmichelea Posts: 112 Member
    Gonna make these!
  • kp155
    kp155 Posts: 2
    I'm going to try these..the chocolate version sounds good to!!
  • jamie1888
    jamie1888 Posts: 1,704 Member
    I think the protein powder has a lot to do with it. Mine had only a slight sponginess to it. Not all powders taste good on their own or mix as easily. Maybe adding a little more fat to the mix will help with the texture.

    I discovered Scivation when I saw someone on MFP talk about "sludge". (it's a protein and almond butter mixture) You can google "sludge" and it will lead you to a video on how to make sludge with Scivation. Sludge is a yummy, chocolatey treat on it's own. I've also used sludge as a topping on my greek yogurt or desserts. (it's like having a chocolate, caramel topping) When you are using protein powder as the primary ingredient for something, you need to make sure you have a really good tasting protein powder!

    Edit to add:
    If your protein powder doesn't taste good enough to drink it if mixed with only water, I wouldn't use it for this recipe!
  • justforjoyce
    justforjoyce Posts: 1 Member
    Hi. I did something similar but added in 1/4 cup of ground almonds and 1/2 cup of whole wheat flour because I thought I needed that to hold it together. But I'm really interested in your version without the flour. Was it like a custard that you ate with a spoon or could you really treat it as a muffin? Thanks!
  • lisanxd
    lisanxd Posts: 93
    Hi. I did something similar but added in 1/4 cup of ground almonds and 1/2 cup of whole wheat flour because I thought I needed that to hold it together. But I'm really interested in your version without the flour. Was it like a custard that you ate with a spoon or could you really treat it as a muffin? Thanks!

    I'm not the person who made this, but I did make the recipe. It held into a muffin form.. no utensils required. I ate the last one today that I had made Monday night.
  • econn
    econn Posts: 157
    bump! sounds delicious!
  • jayb0ne
    jayb0ne Posts: 644 Member
    Sounds good. I'll give it a go. My protein powder is pretty tasty. Tastes like hot chocolate powder :)

    Jay
  • jamie1888
    jamie1888 Posts: 1,704 Member
    I just made a batch.. maybe I'm just used to baking with protein in everything, but it doesn't seem THAT spongey to me. I mean, it's not going to be the same as using flour. But, I don't miss the flour when eating these.

    This batch, I made 12. I did add some raisins and coconut. And on a couple of them, I sprinkled a few chocolate chips on top for my son.

    I used:

    1.5c pumpkin
    3 scoops vanilla scivation whey
    1/4c raisins
    10g coconut oil
    1 egg white
    2tsp baking soda
    3tbl splenda (but this turned out to be way too much!)
    15g unsweetened shredded coconut
    1.5tsp pumpkin pie spice
    approx 1 - 2 tsp vanilla
    a couple dashes of salt

    baked for 16 minutes @375

    12 muffins
    1 serving =
    61 calories
    5g carbs (3 net carbs)
    2g fat
    7g protein
    4g sugar
    2g fiber

    I'll try to post a pic in just a minute...
  • jamie1888
    jamie1888 Posts: 1,704 Member
    6238950477_9f27627b56.jpg
    pumpkin muffins by jamie1888, on Flickr
This discussion has been closed.

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