---
title: "High-Protein Pumpkin Oat Muffins for Easy Meal Prep"
description: "Try this high protein pumpkin oat muffins recipe for a filling make-ahead breakfast. Easy to freeze and ready in under 40 minutes."
url: https://dailyrecipesworld.com/breakfast-recipes/high-protein-pumpkin-oat-muffins-recipe/
type: recipe
category: "Breakfast Recipes"
published: 2026-09-19
updated: 2026-09-19
author: Amelia
image: https://dailyrecipesworld.com/uploads/2026/09/high-protein-pumpkin-oat-muffins-for-easy-meal-prep-1420.webp
---

# High-Protein Pumpkin Oat Muffins for Easy Meal Prep

These high-protein pumpkin oat muffins are a proper meal prep breakfast that actually keeps you full all morning. They freeze perfectly and take under 40 minutes to make from start to finish.

- **Prep time:** 15 mins
- **Cook time:** 22 mins
- **Serves:** 12 servings

## Ingredients

- 1 cup rolled oats
- 1/2 cup oat flour (or blended rolled oats)
- 1 scoop vanilla protein powder (about 30g)
- 1 teaspoon baking powder
- 1/2 teaspoon baking soda
- 1 1/2 teaspoons pumpkin spice blend
- 1/4 teaspoon fine sea salt
- 1 cup canned pumpkin puree
- 3/4 cup plain Greek yogurt (full fat or 2%)
- 2 large eggs
- 3 tablespoons pure maple syrup
- 1 teaspoon vanilla extract
- 2 tablespoons melted coconut oil or light olive oil

## Method

1. **Preheat and Prep.** Preheat your oven to 350 degrees F (175 degrees C). Line a standard 12-cup muffin tin with paper liners or lightly grease each cup with cooking spray.
2. **Mix the Dry Ingredients.** In a large bowl, combine the rolled oats, oat flour, protein powder, baking powder, baking soda, pumpkin spice, and salt. Stir everything together until evenly mixed.
3. **Mix the Wet Ingredients.** In a separate medium bowl, whisk together the pumpkin puree, Greek yogurt, eggs, maple syrup, vanilla extract, and melted coconut oil until smooth and well combined.
4. **Combine Wet and Dry.** Pour the wet ingredients into the bowl of dry ingredients. Stir gently until just combined. Do not overmix. A few small lumps in the batter are perfectly fine and actually desirable.
5. **Fill the Muffin Tin.** Divide the batter evenly among the 12 muffin cups, filling each about three quarters of the way full. You can use a large ice cream scoop to keep the portions even.
6. **Bake.** Bake for 20 to 22 minutes, until the tops are set and spring back when gently pressed. A toothpick inserted in the center of a muffin should come out clean or with just a dry crumb.
7. **Cool and Store.** Let the muffins cool in the tin for 5 minutes, then transfer them to a wire rack to cool completely before storing. This prevents soggy bottoms.