How to Make the Best High-Protein Kodiak Pumpkin Muffins

When the first crisp breeze of fall arrives, so does the craving for everything pumpkin spice. But let’s be honest, most pumpkin muffins are basically cupcakes without the frosting—a sugar rush waiting to happen.

What if you could capture all that cozy autumn flavor in a muffin that actually fuels your day? That’s exactly what we’re doing with these Kodiak Pumpkin Muffins.

We’re taking a fan-favorite protein pancake mix and turning it into the most delicious, satisfying, and easy-to-make pumpkin muffins you’ll ever try. As a dietitian, my goal is to create food that you’ll love to eat and that will love you back.

These muffins are the perfect example—they’re packed with protein and fiber to keep you full, made with wholesome ingredients, and taste absolutely incredible. Get ready for your kitchen to smell like heaven.

Why a Protein-Packed Muffin is a Smarter Start to Your Day

We all love a good muffin, but the classic bakery version can often lead to a quick spike in blood sugar followed by a crash an hour later. That’s where protein comes in.

Starting your day with a protein-rich meal can significantly increase feelings of fullness and help stabilize energy levels. Research published in The American Journal of Clinical Nutrition highlights that protein is the most satiating macronutrient, meaning it keeps you feeling satisfied for longer compared to fats and carbohydrates.

By incorporating 7 grams of protein per muffin, this recipe helps curb mid-morning hunger pangs and provides sustained energy, making it a much smarter choice than a standard, carb-heavy pastry. According to Harvard’s School of Public Health, a higher-protein breakfast can also help reduce cravings later in the day, setting you up for healthier choices all day long.

Let’s Look at the All-Star Ingredients

The magic of these muffins lies in their simple, wholesome ingredients. Each one plays a critical role in creating the perfect balance of flavor, texture, and nutrition.

Kodiak Buttermilk Pancake Mix: This isn’t your average flour. Made with 100% whole grain wheat and oat flour, it’s fortified with whey protein isolate, giving these muffins their signature protein punch and a hearty, satisfying texture.

The American Heart Association champions whole grains for their fiber content, which is essential for heart health.

Pumpkin Puree: The star of the show! Make sure you use 100% pure pumpkin puree, not pumpkin pie filling which is loaded with added sugars. Pumpkin is a nutritional powerhouse. According to the USDA, a single cup contains over 200% of the recommended daily intake of Vitamin A in the form of beta-carotene, a powerful antioxidant. It also adds incredible moisture and natural sweetness.

Plain Greek Yogurt: This is my secret weapon for moist, tender baked goods. As noted by Johns Hopkins Medicine, Greek yogurt is packed with protein and probiotics, which support gut health. It adds a subtle tang that balances the sweetness and provides a creamy texture without adding a lot of fat.

Eggs & Avocado Oil: Eggs bind the ingredients together and add extra protein, while avocado oil provides heart-healthy monounsaturated fats, making the muffins rich and satisfying. If you love using avocado for its healthy fats, you have to try this 5-minute avocado lime crema.

Your Step-by-Step Guide to Baking Perfect Muffins

This recipe is designed to be as simple as possible. We’ll use two bowls to ensure we don’t overmix the batter, which is the key to a fluffy, tender muffin.

1. Preheat & Prep: Start by preheating your oven to 350°F (175°C). Line a 12-cup muffin tin with paper liners or lightly grease it with non-stick spray. This prevents sticking and makes cleanup a breeze.
2. Mix the Dry Ingredients: In a large bowl, whisk together the Kodiak mix, cinnamon, pumpkin pie spice, baking powder, and salt. Whisking helps distribute the spices and leavening agents evenly, so you get a perfect muffin every time.
3. Combine the Wet Ingredients: In a separate medium bowl, mash the banana until it’s mostly smooth. Then, add the pumpkin puree, Greek yogurt, eggs, honey, vanilla extract, and oil. Whisk everything together until it’s smooth and well-combined.
4. Gently Fold Together: Pour the wet ingredients into the bowl with the dry ingredients. Using a spatula, gently fold the batter until it’s just combined. A few lumps are perfectly okay! Overmixing develops gluten and will make your muffins tough and dense.
5. Fill & Bake: Divide the batter evenly among the 12 muffin cups. They should be about three-quarters full. For a little extra crunch and sweetness, sprinkle a pinch of coarse sugar or a simple streusel on top. Bake for 18-22 minutes, or until a toothpick inserted into the center comes out clean.
6. Cool Completely: Let the muffins cool in the pan for a few minutes before transferring them to a wire rack to cool completely. This is an important step—if you leave them in the hot pan, they will continue to cook and can become dry.

A Quick Look at the Nutrition Inside Each Muffin

So, what does the nutrition profile of one of these muffins look like? While this is an estimate, each muffin provides a balanced mix of macronutrients.

• Calories: ~189 kcal
• Protein: 7g – Crucial for muscle repair, satiety, and keeping you full.
• Carbohydrates: 29g – Provides energy. The whole grains ensure a slower release than refined flour.
• Fiber: 3g – An important nutrient for digestive health and blood sugar regulation.
• Fat: 6g – Sourced primarily from heart-healthy avocado oil.
• Sugar: 15g – This comes from natural sources like honey, banana, and pumpkin, which is preferable to refined white sugar.

As a dietitian, I’m thrilled with this balance. You’re getting a significant dose of protein and fiber, which work together to slow down digestion and prevent the energy crash associated with high-sugar snacks. The high Vitamin A content, thanks to the pumpkin, also supports immune function and vision health, a benefit discussed by health experts at the Cleveland Clinic.

Want to Get Creative? Try These Fun Variations

This recipe is a fantastic base for your creativity. Here are a few dietitian-approved ways to customize your muffins:

• Chocolate Chip Delight: Fold in 1/2 cup of dark chocolate chips (70% cacao or higher for more antioxidants) or semi-sweet chocolate chips for a classic pairing.
• Nutty Crunch: Add 1/2 cup of chopped walnuts or pecans to the batter for a boost of healthy fats, protein, and a wonderful crunchy texture.
• Cream Cheese Swirl: Mix 4 ounces of softened cream cheese with 1 tablespoon of maple syrup. Dollop a spoonful onto each muffin before baking and gently swirl it with a toothpick.
• Cranberry Orange Zest: Add the zest of one orange and 1/2 cup of dried cranberries for a bright, tangy flavor that cuts through the richness of the pumpkin.
• Streusel Topping: For a bakery-style finish, mix 3 tablespoons of Kodiak mix, 2 tablespoons of brown sugar, 1/2 teaspoon of cinnamon, and 2 tablespoons of melted butter. Sprinkle this over the muffins before baking.

How to Store Your Muffins for Lasting Freshness

To keep your muffins fresh and delicious, proper storage is key.

• At Room Temperature: If you plan to eat them within 2 days, you can store them in an airtight container at room temperature. To prevent them from getting soggy, place a paper towel on the bottom of the container and another on top of the muffins to absorb any excess moisture.
• In the Refrigerator: For longer storage, keep them in an airtight container in the fridge for up to a week. The muffins will be firmer when cold, so I recommend letting them sit at room temperature for 15 minutes or gently warming one in the microwave for 10-15 seconds before enjoying.
• Freezing for Later: These muffins freeze beautifully! Once they have cooled completely, place them in a single layer on a baking sheet and freeze for about an hour until solid. Then, transfer them to a freezer-safe zip-top bag or container. They’ll last for up to 3 months. To thaw, simply leave one out on the counter overnight or pop it in the microwave.

How to Make These Muffins a Balanced Meal

A muffin alone can be a great snack, but how do you turn it into a complete, balanced meal? The key is to add more protein and some healthy fats or fiber.

• Breakfast Power Bowl: Crumble a muffin over a bowl of plain Greek yogurt. Top with a sprinkle of chia seeds and a handful of fresh berries for extra fiber and antioxidants.
• The Savory & Sweet Plate: Pair one muffin with two scrambled or hard-boiled eggs. The protein from the eggs will make the meal incredibly satisfying and keep you full for hours.
• On-the-Go Combo: Grab a muffin and a handful of almonds or a cheese stick. This simple pairing provides a great balance of carbs, protein, and fat for steady energy during a busy day.
• Cozy Afternoon Snack: Enjoy a warm muffin with a smear of your favorite nut butter (almond, peanut, or cashew) and a cup of herbal tea or a latte.

Conclusion

These Kodiak Pumpkin Muffins are more than just a seasonal treat; they’re a smart, satisfying, and delicious way to fuel your body. By swapping traditional flour for a whole-grain, protein-fortified mix and enriching the batter with pumpkin and Greek yogurt, you get a muffin that works for you, not against you.

They’re proof that you don’t have to choose between food that tastes good and food that makes you feel good. Bake a batch, fill your home with the incredible aroma of fall, and enjoy a nutritious snack that you can feel great about sharing with your family. And if you’re looking for another high-protein pumpkin treat, this dip is the perfect way to use up any leftover puree.