Refuel Recipes: Pumpkin and Butternut Chocolate Chip Protein Muffins

Share on facebook
Share on twitter
Share on linkedin
Share on email

Refuel Recipes: Pumpkin and Butternut Chocolate Chip Protein Muffins

Now that the temperature has dropped below 100 degrees, it must mean it’s fall in Texas! And besides allergies, we all know what Fall brings: all things pumpkin. Whether your pumpkin affinities are kept secret or not, these pumpkin chocolate chip protein muffins are the real deal. These seasonal snackers are not only packed with protein and low in sugar, but also are super easy to make and are great for meal prep. Throw everything into a blender or food processor, bake, and enjoy! 

Pumpkin and Butternut Squash Chocolate Chip Protein Muffins

(Adapted from Eat the Grains)

Serving size: 1 Muffin  | Number of servings: 12

Nutrition facts per serving: Calories – 128 | Fat – 6.4g | Carbs – 14.3g | Protein – 7.1g

Prep time: 5m | Cook time: 25 minutes


  • 1 cup old fashioned oats or ¾ cup oat flour
  • ½ cup pumpkin puree
  • ½ cup butternut squash puree
  • 1 cup 0% fat plain Greek yogurt 
  • 1 egg & 1 egg white
  • ½ cup packed natural or vanilla flavored protein powder
  • 1 ½ teaspoon pumpkin pie spice
  • 1 tsp maple extract
  • 1 teaspoon cinnamon 
  • 1 teaspoon baking powder
  • ½ teaspoon baking soda
  • ½ cup dark chocolate chips
  • ⅓ cup walnuts (optional)


  1. Preheat the oven to 350 degrees F
  2. Add the oats to a blender or food processor and blend until a powder forms, or about 20 seconds (you can omit this step if using oat flour)
  3. Combine the oat flour with the remainder of the dry ingredients (except the chocolate chips and nuts) in a large mixing bowl.
  4. Add the pumpkin, squash, Greek yogurt, egg, egg white, pumpkin pie spice, and maple extract to the mixing bowl and whisk until well combined and smooth. 
  5. Fold in the chocolate chips and walnuts
  6. Distribute into 12 lightly greased muffin liners, or silicone muffin liners
  7. Bake for 25-30 minutes or until a toothpick comes out clean. If you’d like more moist muffins, aim for 25 minutes.

Who wrote this post...

Lauren Bratcher

Lauren Bratcher

Lauren has been an athlete at Renew since 2018, and has been spearheading Refuel, Renew’s Nutrition Program, since 2019. When she’s not testing biometrics, meal prepping or sending enthusiastic, emoji-packed text messages to her nutrition clients -- you can find her at a coffee shop sipping on an oat milk latte or running around Town Lake with her Australian Shepherd. As a former die-hard bootcamper, Lauren’s sweet spots in the gym include any bodyweight-centric movements: box jumps, running, double-unders -- which explains why her all-time favorite benchmark workout is Angie.

Want More?

Coaches Corner
Becky Wickes

The Why behind Becky Wickes, General Manager, Head Coach, CF-L2, and now: Nutrition Coach Why I became a nutrition coach is two-fold. The obvious answer

Read More »
Member Spotlight
Crossfit Renew

Member Spotlight: The Aimones Ahh Drew and Gracie. Some of the sunshinest members around, and inarguably  some of the most hard working. Though they’ve been

Read More »
Coaches Corner
Crossfit Renew

A Bit About Mental Toughness, Guest Post by Ryder Williams, CF-L2 and Army Medic Mental toughness is a term that gets thrown around a lot

Read More »

Let's Do This!

Fill out my online form.

Register for BAFF!

Book Now!

Book a Free Intro Session!

Enter your information below and find a time that works for you to come in for a free session.