here are the five hidden keys to permanent weight loss

ready to jumpstart your weight loss journey?

here are the five hidden keys to permanent weight loss you can get healthier and live a more energized life without dieting or restriction.

Discover the 5 Hidden Keys to Simple, Healthy, & Permanent Weight Loss

Pumpkin Protein Muffins: Your Tasty Fall Bites

When fall arrives, we all crave those cozy flavors, and pumpkin is the star of the show. But how about taking your love for pumpkin up a notch with some protein-packed muffins? These little treats are not only scrumptious but also provide a good punch of protein to keep you fueled. We’re about to show you how to make the best pumpkin protein muffins, so let’s get baking!

Why Choose Pumpkin Protein Muffins?

  • Fall Feels: Pumpkin is like a warm hug from fall. Incorporating it into muffins is like sipping on a pumpkin spice latte, but in a snack.
  • Protein Power: Need a snack that fills you up and keeps you going? These muffins have got you covered.
  • Healthy Treat: Muffins can be heavy on the calories, but with added protein, you can enjoy a tasty treat without the guilt.
  • Get Creative: You can personalize these muffins with your favorite extras – whether it’s nuts, chocolate chips, or a dash of spice.

How to Whip Up the Best Pumpkin Protein Muffins

Now, let’s get into the fun part – making these muffins!


  • 1 cup of pumpkin puree (canned or homemade)
  • 1/2 cup of your preferred protein powder (vanilla or plain)
  • 1/4 cup of honey or maple syrup
  • 1/4 cup of unsweetened applesauce
  • 2 eggs
  • 1 tsp of vanilla extract
  • 1 1/2 cups of whole wheat flour (or your go-to flour)
  • 1 tsp of baking powder
  • 1/2 tsp of baking soda
  • 1/2 tsp of salt
  • 1 1/2 tsp of pumpkin pie spice (or just some cinnamon, nutmeg, and cloves)
  • Optional extras: chopped nuts, dark chocolate chips, or dried cranberries


  • Heat Up and Prep: Warm up your oven to 350°F (175°C) and set up your muffin tin with liners or a little grease.
  • Mix Wet Stuff: Take a big bowl and whisk together the pumpkin puree, protein powder, honey or maple syrup, applesauce, eggs, and vanilla. Mix them up real nice.
  • The Dry Mix: In a different bowl, mix up the flour, baking powder, baking soda, salt, and your pumpkin pie spice (or those spices we mentioned).
  • Combine Wet and Dry: Now, gently fold the dry mix into the wet one until they’re friends. It’s okay if there are a few lumps, don’t stress it.
  • Add Your Extras: If you’re throwing in some extras like nuts, chocolate chips, or dried cranberries, fold them in gently.
  • Muffin Tin Time: Spoon or scoop your batter into your muffin tin, filling each cup about two-thirds full.
  • Baking Magic: Pop those muffins into the oven for 20-25 minutes, or until a toothpick comes out clean when poked into a muffin.
  • Cool and Chow Down: Let the muffins cool in the tin for a few minutes, then move them to a wire rack to cool all the way. Once they’re chill, grab one and enjoy the taste of fall!

With the flavors of fall and a boost of protein, these pumpkin protein muffins are a FUN way to snack. So, why not change up your usual snack routine and celebrate the season with these delicious bites? Bake a batch today and savor the cozy, comforting taste of autumn! For more recipes, nutrition tips, and resources, head to our IG at @samanthananderson!

Don’t know where to start?

Start here: Download “5 Keys to Simple and Permanent Weight Loss” and start transforming your life today!

After years of fad diets, I found myself in an unending cycle of failure. Trying to figure out a healthy lifestyle on my own left me feeling confused and alone. After discovering the science behind food and the behaviors that impact lasting change - I've never gone back. Now, my passion is to help women live energetic and confident lives without the yo-yo dieting.

your coach and biggest cheerleader

meet samantha