Warm Spiced Pumpkin Protein Muffin
A moist, golden almond and coconut flour muffin baked with rich pumpkin puree and vanilla whey protein. Gently sweetened with coconut sugar and infused with warm autumn spices.
Prep
10 min
Cook
20 min
Total
35 min
Makes
1 serving
Created together. Shared with you.
Made by Katie + Lila
Katie created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
A steadier afternoon
Give your day a solid food foundation
Being properly fed cannot solve a hard day, but a substantial meal can remove hunger and an energy dip from the list of things you are juggling.
Notice: mood + energy later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
20 min
Total
35 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Whisk · Mixing bowl
Time saver
Storage: Store completely cooled muffins in an airtight container lined with a paper towel at room temperature for up to 2 days, or freeze for up to 3 months.
Do these three things first
- 1Preheat your oven to 350°F (175°C).
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 7 steps complete
Next: Preheat your oven to 350°F (175°C)
- 01
Preheat your oven to 350°F (175°C)
Preheat your oven to 350°F (175°C). Line a standard muffin tin with a paper liner or lightly grease with a drop of coconut oil.
Tap card to mark done - 02
Whisk together the almond flour
In a medium mixing bowl, whisk together the almond flour, coconut flour, vanilla whey protein powder, coconut sugar, ground cinnamon, pumpkin pie spice, and baking powder until free of lumps.
Look for: free of lumps
Tap card to mark done - 03
Vigorously whisk the egg
In a separate small bowl, vigorously whisk the egg, pumpkin puree, coconut oil, and 2% milk until smooth and fully emulsified.
Look for: smooth and fully emulsified
Tap card to mark done - 04
Pour the wet ingredients into the dry…
Pour the wet ingredients into the dry ingredients. Stir gently using a spatula until just combined and a thick batter forms. Do not overmix.
Look for: just combined and a thick batter forms
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Spoon the batter into the prepared muffin…
Spoon the batter into the prepared muffin cup, smoothing the top with the back of a spoon.
Ready when: everything is assembled and ready to enjoy
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Bake for 18 to 22 minutes
Bake for 18 to 22 minutes. You will know it is done when the top feels springy to the touch and a toothpick inserted into the center comes out clean.
Allow: 18 to 22 minutes
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Let the muffin cool in the tin…
Let the muffin cool in the tin for 5 minutes before transferring it to a wire rack. Serve warm, or let cool completely to allow the structure to set fully before storing.
Allow: 5 minutes
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