Spiced Pumpkin Yogurt Muffins
Nourishing baked muffins packed with pumpkin puree, Greek yogurt, and almond flour. Naturally rich in fiber and protein to promote steady energy throughout the morning.
Prep
10 min
Cook
25 min
Total
35 min
Makes
6 servings
Created together. Shared with you.
Made by Janny + Lila
Janny 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 HealthSteadier 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
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
Comfortably 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
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
25 min
Total
35 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Whisk · Mixing bowl
Time saver
Bake a double batch and freeze individual muffins wrapped tightly for a rapid, grab-and-go morning option.
Do these three things first
- 1Preheat your oven to 350°F (175°C) and line a 6-cup standard muffin tin with pa…
- 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 6 steps complete
Next: Preheat your oven to 350°F (175°C) and…
- 01
Preheat your oven to 350°F (175°C) and…
Preheat your oven to 350°F (175°C) and line a 6-cup standard muffin tin with paper liners.
Tap card to mark done - 02
Whisk together the egg
In a large mixing bowl, whisk together the egg, plain Greek yogurt, canned pumpkin puree, honey, and vanilla extract until smooth and well combined.
Look for: smooth and well combined
Tap card to mark done - 03
Add the almond flour
Add the almond flour, chia seed, ground cinnamon, ground nutmeg, and baking powder to the wet mixture, stirring with a spatula until just combined into a uniform batter.
Look for: just combined into a uniform batter
Tap card to mark done - 04
Divide the batter evenly among the 6…
Divide the batter evenly among the 6 prepared muffin cups, filling each about three-quarters full.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 05
Place the muffin tin on the center…
Place the muffin tin on the center rack of your preheated oven and bake for 22 to 25 minutes, or until the tops are golden-brown and a toothpick inserted into the center of a muffin comes out clean.
Look for: the tops are golden-brown and a toothpick inserted into the center of a muffin comes out clean
Tap card to mark done - 06
Remove the tin from the oven and…
Remove the tin from the oven and let the muffins rest in the pan for 5 minutes, then transfer them to a wire rack to cool completely before serving or storing in an airtight container for up to 5 days.
Allow: 5 minutes
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Your symptoms change. Your plan should too.
One good meal is a start. Your whole week is better.
Tell Lila what you like, what you avoid and which symptoms are loud today. She’ll turn that context into meals, targets and small adjustments that fit real life.