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  • Writer's pictureRaya Singh

Pumpkin Cream Cheese Muffins- High Protein Pre-Training Snack

The perfect fall pre-workout snack!!

I want to share with you, a recipe of a delicious and nutritious pre-training snack that will fuel your workouts and that you will really enjoy! These High-Protein Pumpkin Cream Cheese Muffins have a great flavor and are packed with protein. These muffins are the perfect choice to energize your body before hitting the gym or any other sport you practice.

In this blog, I’ll not only share a versatile recipe but also explore why these muffins are an excellent source of high protein for our pre-training needs.

The Protein Powerhouse: Pumpkin

Before we dive into the recipe, let's talk about the star ingredient: pumpkin. Pumpkin is a great source of nutrition. One cup of cooked, mashed pumpkin contains around 2.7 grams of protein. While it may not be the highest protein source on its own, it adds moisture, flavor, and essential vitamins and minerals to these muffins.

The Protein Boost: Cream Cheese

To make our muffins even more protein-packed, I incorporate cream cheese into the recipe. Cream cheese provides a creamy texture and rich flavor while contributing about 2 grams of protein per ounce. It pairs perfectly with the earthy tones of pumpkin, creating a delightful balance of flavors.

The Recipe


  • 1 cup pumpkin puree

  • 1/2 cup Greek yogurt (plain or flavored)

  • 1/4 cup cream cheese

  • 1/4 cup honey or maple syrup

  • 1 large egg

  • 1 tsp vanilla extract

  • 1 1/2 cups whole wheat flour

  • 1/2 cup protein powder (whey or plant-based)

  • 1 tsp baking powder

  • 1/2 tsp baking soda

  • 1/2 tsp salt

  • 1 tsp pumpkin spice (or a blend of cinnamon, nutmeg, and cloves)

  • Optional mix-ins: chocolate chips, chopped nuts, or dried cranberries


  • Preheat your oven to 350°F (175°C) and line a muffin tin with paper liners.

  • In a mixing bowl, combine the pumpkin puree, Greek yogurt, cream cheese, honey or maple syrup, egg, and vanilla extract. Mix until well combined.

  • In another bowl, whisk together the whole wheat flour, protein powder, baking powder, baking soda, salt, and pumpkin spice.

  • Gradually add the dry mixture to the wet mixture, stirring until just combined. Be careful not to overmix; a few lumps are okay.

  • If desired, fold in your choice of mix-ins for extra flavor and texture.

  • Scoop the batter evenly into the muffin cups, filling each about two-thirds full.

  • Bake for 18-20 minutes or until a toothpick inserted into the center comes out clean.

  • Allow the muffins to cool in the pan for a few minutes before transferring them to a wire rack to cool completely.

Flavor Variations:

  • Chocolate Chips: Add dark chocolate chips to the batter for a sweet, indulgent twist.

  • Nuts: Mix in chopped walnuts or pecans for a crunchy protein boost.

  • Berries: Fold in dried cranberries or blueberries for a burst of fruity flavor.

Why High-Protein Pumpkin Cream Cheese Muffins Are Ideal for Pre-Training:

These muffins provide sustained energy, thanks to the combination of complex carbohydrates, protein, and natural sugars. They support muscle recovery, making them an ideal pre-training snack. Plus, they're convenient, portable, and delicious!

A great way to fuel your pre-training sessions. In any flavor you prefer, chocolate chips, nuts, or berries, these muffins will help you to power up your workouts and support muscle growth and recovery.

Let me know how yours turn out and send me a comment!

Check my TikTok on how mine turned out!

With Love,


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