Sourdough Protein Pumpkin Spice Muffins

Fall flavors meet smart nutrition in these Sourdough Protein Pumpkin Spice Muffins — a cozy, high-protein snack or breakfast that’s moist, lightly tangy, and naturally spiced. Made with real pumpkin puree, warm spices, and sourdough discard, these muffins are packed with flavor and protein to keep you full and fueled.

Adding sourdough discard gives the muffins a soft texture and subtle depth of flavor, while the protein powder adds a functional boost without compromising taste. This recipe is perfect for sourdough bakers looking to use up discard in something sweet and healthy.

Whether you’re meal-prepping for the week or just craving a seasonal treat, these muffins come together quickly and can easily be made gluten-free or dairy-free. Let’s get into the delicious details!

⏱️ Cooking Time & Servings

• Prep Time: 10 minutes

• Cook Time: 20–22 minutes

• Total Time: ~30–35 minutes

• Yield: 12 standard muffins

• Servings: 12

🧁 Ingredients

Dry Ingredients

• 1 cup all-purpose flour (or oat flour for gluten-free)

• 1 scoop (30g) vanilla or unflavored protein powder

• 1 tsp baking powder

• 1/2 tsp baking soda

• 1/4 tsp salt

• 1 1/2 tsp pumpkin pie spice

• 1/2 tsp cinnamon

Wet Ingredients

• 1/2 cup sourdough discard (unfed)

• 3/4 cup pumpkin puree (not pumpkin pie filling)

• 2 large eggs

• 1/3 cup maple syrup or honey

• 1/4 cup plain Greek yogurt (or dairy-free yogurt)

• 1/4 cup milk of choice

• 1 tsp vanilla extract

• 2 tbsp oil (olive oil, avocado oil, or melted coconut oil)

👩‍🍳 How to Make Sourdough Protein Pumpkin Spice Muffins

1. Preheat oven to 350°F (175°C). Line a muffin tin with paper liners or lightly grease with oil spray.

2. Mix the dry ingredients: In a large bowl, whisk together flour, protein powder, baking powder, baking soda, salt, and spices.

3. Combine the wet ingredients: In another bowl, whisk together the sourdough discard, pumpkin puree, eggs, maple syrup, yogurt, milk, vanilla, and oil until smooth.

4. Combine wet and dry: Add the wet mixture to the dry ingredients and stir just until combined. Do not overmix. The batter will be thick.

5. Portion the batter: Divide the batter evenly into the prepared muffin tin — about 3/4 full per cup.

6. Bake: Bake for 20–22 minutes, or until a toothpick inserted in the center comes out clean.

7. Cool: Let the muffins cool in the pan for 5 minutes, then transfer to a wire rack to cool completely.

📝 Notes

• You can use any protein powder, but plant-based or whey vanilla blends work best flavor-wise.

• These muffins are not overly sweet — feel free to add chocolate chips, chopped nuts, or a streusel topping.

• For added texture, mix in 1/4 cup rolled oats or flaxseed meal.

• Muffins will keep for 3–4 days in an airtight container at room temp, or up to 3 months in the freezer.

❓ FAQs

Q: Can I use active sourdough starter instead of discard?
A: Yes! The taste may be slightly milder, but it works just as well.

Q: Can I make this gluten-free?
A: Yes, substitute the flour with oat flour or a 1:1 gluten-free blend. Be sure your protein powder is gluten-free too.

Q: Can I make this dairy-free?
A: Absolutely. Use dairy-free yogurt and milk alternatives like almond or oat milk.

Q: What type of protein powder should I use?
A: Use a clean, minimally sweetened vanilla or unflavored powder. Avoid powders with artificial sweeteners or strong flavors unless you like them.

Q: Are these muffins suitable for kids?
A: Yes! Just make sure to choose a mild-flavored protein powder and natural sweetener like honey or maple syrup.

🍽️ Nutrition Information

Nutrition estimates will vary depending on the brand of protein powder, flour, and milk used.

⚠️ Disclaimer

These muffins are a healthier snack option, but they should still be eaten in moderation. Always check ingredient labels if you or your guests have allergies to gluten, dairy, eggs, or nuts. This recipe contains common allergens and should be adapted accordingly for specific dietary needs.