What you need (Protein) + What you want (Muffins)!
These sourdough protein pumpkin spice muffins hit both what you need and what you crave. They’re cozy, warmly spiced, and lightly sweetened with maple syrup, while also getting a little boost from the Greek yogurt and protein powder. The result is soft, moist pumpkin muffins that taste like a treat but keep you satisfied. It’s a great way to use up sourdough discard and turn it into something the whole family will love—whether that’s a quick fall breakfast, a healthier snack, or even meal prep for the week!
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Step-by-Step: Sourdough Protein Pumpkin Spice Muffins
1) Mix the batter
Whisk together 200g (¾ cup) pumpkin purée, 120g (½ cup) sourdough discard, 140g (½ cup) Greek yogurt (0% or 2%), 2 large eggs, 75 g (¼ cup) maple syrup, 42g (3 tbsp) melted butter, and 2 tsp vanilla until smooth.
Mix in 120g (1 cup) all-purpose flour, 60g (½ cup) whole wheat flour, 40g (1 heaping scoop) good tasting whey protein powder (I use this Ghost Cinnabon flavor or you can use vanilla), 1 tsp baking soda, ½ tsp baking powder, ½ tsp salt, and 2 tsp pumpkin pie spice (or about 1½ tsp cinnamon, ¼ tsp nutmeg, ¼ tsp ginger).
Combine:
Mix dry ingredients into wet ingredients until just combined (no dry pockets).
Stir in 90g (½ cup) chocolate chips, white chocolate chips, or chopped pecans (optional).
2) Add to muffin tins
Line a 12-cup muffin tin; lightly spray liners.
Divide batter evenly, filling each cup about ¾ full (a heaping ¼-cup scoop).
Sprinkle a few extra chips or nuts on top.
3) Bake & cool
Bake at 400°F (200°C) for 5 minutes, then reduce the oven temperature to 350°F (175°C) and bake for an additional 13–16 minutes, until a toothpick inserted in the center comes out clean or with a few moist crumbs.
Cool 5 minutes in the pan, then move muffins to a cooling rack to finish.
Enjoy warm or let cool completely for meal prep and freezing.
Quick tips:
- Don’t overmix; stop as soon as the dry bits disappear.
- Using plant-based protein? You may need to add 2–3 tbsp milk for extra moisture.
If You Liked These, Try These Next
If these sourdough protein pumpkin spice muffins hit the spot, here are a few more recipes you’ll love:
- Protein Sourdough Banana Muffins – naturally sweet from ripe bananas, uses same protein powder for extra protein.
- Protein Sourdough Waffles – crisp on the outside, fluffy inside, and freezer-friendly.
- Protein Sourdough Bagels – chewy, hearty, and packed with extra protein.
Protein Sourdough Pumpkin Spice Muffins
Equipment
- 1 Medium Mixing Bowl
- 1 Cooling rack
- 1 set of measuring spoons
Ingredients
- 200 g pumpkin purée not pumpkin pie filling
- 120 g sourdough discard unfed
- 140 g Greek yogurt 0% or 2% – I like Fage brand
- 2 large eggs
- 75 g pure maple syrup
- 42 g melted butter 3 tbsp
- 2 tsp vanilla extract
- 120 g all-purpose flour
- 60 g whole wheat flour
- 40 g whey protein powder vanilla or cinnamon flavor – I used Ghost Cinnabon whey
- 1 tsp baking soda
- ½ tsp baking powder
- ½ tsp salt
- 2 tsp pumpkin pie spice or 1½ tsp cinnamon, ¼ tsp nutmeg, ¼ tsp ginger
- 90 g mix-ins chocolate chips, white chocolate chips, or pecans – optional
Instructions
- Preheat oven to 400°F (200°C). Line a 12-cup muffin tin with liners and lightly grease them.
- Mix wet ingredients: In a large bowl, whisk 200g pumpkin puree, 120g sourdough discard, 140g Greek yogurt, 2 eggs, 75g maple syrup, 42g (3 tbsp) melted butter, and 2 tsp vanilla until smooth.
- Mix dry ingredients: Mix in 120g all-purpose flour, 60g whole wheat flour, 40g protein powder, 1tsp baking soda, 1/2 tsp baking powder, 1/2 tsp salt, and 2 tsp pumpkin pie spice. Stir in 90g chocolate chips, white chocolate chips, or pecans if using.
- Fill tins: Divide batter evenly among the 12 muffin cups (about ¾ full). Sprinkle a few extra chips or nuts on top
- Bake at 400°F (200°C) for 5 minutes, then reduce the oven temperature to 350°F (175°C) and bake for an additional 13–16 minutes, until a toothpick inserted in the center comes out clean or with a few moist crumbs.
- Cool: Let muffins cool in the pan for 5 minutes, then transfer to a wire rack.
Video
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