Gut strengthening pumpkin and peanut butter protein muffins


Hi everyone,

Today I wanted to share with you all my absolute go-to recipe that I make every week.

I enjoy these muffins as a bread alternative, ensuring I get a hefty dose of gut healthy resistant starch, and satisfying protein, all in one low glycemic load and veggie packed delicious food.

I don’t usually measure out all the ingredients to a T, so you may like to slightly modify the volumes based on your preference for a denser or lighter muffin, as well as based on your ingredients (for example, different protein powders will lead to slight variations in how heavy the mixture is, and may require additional fluid / kefir to be added).

green banana flour muffin

Gut strengthening pumpkin and peanut butter protein muffins


1.5 cups roasted pumpkin

1 cup natural Babushka kefir

2 eggs

2 heaped tbsp. natural peanut butter

½ cup Natural Evolution Foods ultimate gluten free baking flour

½ cup natural vanilla protein powder

½ tsp baking powder

½ tsp baking soda

1 tbsp cinnamon

1 tsp vanilla essence

*2 tbsp natvia or sweetener of choice (optional – only if you want a sweeter muffin)

Mix everything together in a high speed blender, pour evenly into sprayed or non stick muffin tray, bake for approximately 10-12 minutes (until a skewer comes out clean) in a preheated 180 degrees oven.


I often put a high protein mousse on top made by mixing:

  1. 1/2 cup reduced fat cottage cheese
  2. 1 tbsp natvia icing mix (you can use whichever sweetener you prefer)
  3. 2 tbsp natural or vanilla whey protein powder


+ optional extras:

  • 1 tbsp desiccated coconut
  • 1 tsp vanilla essence
  • 1 tbsp nut butter of choice
  • 1 tsp cinnamon
  • 2 tbsp cacao
  • and/or anything else you would like to mix through!



About The Author

Kara Landau aka "Travelling Dietitian" is an Australian Accredited Practicing Dietitian based in NYC. She is a world explorer, healthy foodie, social butterfly, barre and HIIT class lover. When she isn't trying new cuisines, researching new product innovations in the health food space, or speaking to the media on behalf of her food industry clients, she can be found quietly conjuring up her next idea on how to make this world a healthier and better place.

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