4 Healthier Pumpkin Recipes with Whey Protein

By: Thomas Baker

Grab all your ingredients for some healthier pumpkin recipes with whey protein! From fluffy pancakes to a TLS® Shake, we can’t think of a better way to enjoy Fall than whipping up one of these incredible pumpkin recipes.

Easy Made Pumpkin Protein Pancakes

Breakfast is the most important meal of the day and, if you have enough time, some pumpkin flavored pancakes make for a cozy meal. These easy-to-make pancakes are a favorite out of the pumpkin recipes with whey we’ve got on-hand. It’s a delicious breakfast idea, and they’re freezer-friendly so you can pop them in the toaster for a hot breakfast every morning!

Prep Time: 10 minutes
Cook Time: 20 minutes
Serves: 8 pancakes

  • 2-3 tbsp butter or high-temp oil, for frying
  • 4 egg whites
  • 1 cup pumpkin puree
  • 2 cups Whey Protein – Vanilla (we used the TLS® Whey Protein!)
  • 1 tsp pumpkin spice (or a mix of cinnamon, nutmeg, and ginger)
  • 1 tsp baking powder


  • In a large bowl, mix all ingredients besides butter until just combined.
  • Heat butter in a large frying pan over medium heat.
  • Add a small spoonful of pancake mixture to test, making sure skillet is hot enough to add pancake batter. Once the bottom of tester pancake starts to form, flip and then remove from heat.
  • Add pancake batter by large ladle scoop, cooking four pancakes at a time and flipping once a bottom starts to form, about 5 minutes.
  • Freeze pancakes up to 2 months, reheating in a microwave on high for 1 1/2 to 2 minutes or reheating in the toaster.
  • Top with optional toppings and serve!


Pumpkin Spice Protein Shake

As great as pancakes sound, when you’re running late a grab-and-go shake is just what you need. So, skip your yearly pumpkin latte and replace it with one of the easiest pumpkin recipes with whey you can find: a Pumpkin Spice Protein Shake!

Prep Time: 5 minutes
Serves: 1 shake

  • 1 packet TLS® Whey Protein – Vanilla
  • 10 oz unsweetened almond milk
  • 1/4 cup pumpkin purée  (not pumpkin pie filling!)
  • 1 tsp pumpkin pie spice
  • 1/2 tsp vanilla extract
  • 1 cup ice


  • Blend all ingredients together in a blender until smooth
  • Serve and enjoy immediately


Pumpkin Protein Muffins

Who doesn’t love muffins? While store-bought muffins are often packed with sugar and refined carbs, these protein muffins are delicious and better for you! It’s one of the many reasons we love coming up with pumpkin recipes with whey. With a winning combination of flavor and nutrition, the recipe for these pumpkin muffins has a few healthy twists to keep them gluten and dairy-free.


  • 1 3/4cup old fashioned oats (use gluten-free, as needed)
  • 1 tsp baking soda
  • 2 tsp baking powder
  • 1/4 tsp salt
  • 1 1/2 tsp cinnamon
  • 1/2 tsp pumpkin pie spice
  • 1/2 cup sweetener of choice (1-1 ratio to sugar)
  • 1/4 cup TLS® Whey Protein – Vanilla
  • 1 cup canned pumpkin (not pumpkin pie filling!)
  • 1/2 cup unsweetened applesauce
  • 1/2 cup yogurt – no sugar added
  • 3 egg whites
  • Optional: 1/4 cup chopped nuts or cacao nibs


  • Preheat oven to 350F.
  • Line a 12-cup muffin pan with foil cupcake liners, or spray with non-stick cooking spray. Set aside.
  • In a blender, blend dry ingredients until oats are ground.
  • Add all other ingredients, except add-ins, and mix until smooth.
  • Divide mixture among muffins tins, and place into the preheated oven.
  • Bake for 15-20 minutes, or until tops are lightly golden brown. (don’t wait for the toothpick to come out clean or you’ll overbake!)
  • Cool muffins before removing from pan.


Pumpkin Cookies

I don’t recommend cheat days but when you have them, you don’t want to waste time sifting through hundreds of pumpkin recipes with whey protein. These tasty pumpkin cookies make you want dessert for dinner but, if you can’t hold out until the end of the day, give yourself something to look forward to at the end of the day! Just make sure you pack some up to share because, of all the pumpkin recipes with whey, this recipe whips up the most at 4 dozen cookies!

Prep Time: 30 minutes
Bake: 10 minutes


  • ¼ cup coconut flour
  • 2 scoops TLS® Whey Protein
  • 1 tsp pumpkin pie spice
  • ¾ tsp baking powder
  • ½ tsp xanthan gum
  • ¼ tsp salt
  • 1 ½ tbsp coconut oil, melted and cooled slightly
  • 1 tsp vanilla extract
  • ¾ cup pumpkin purée
  • ¼ cup sticky sweetener of choice
  • 4 T granulated sweetener of choice


  • In a small bowl, whisk together the coconut flour, whey protein, pumpkin pie spice, baking powder, xanthan gum, and salt.
  • In a separate bowl, whisk together the coconut oil and vanilla.
  • Stir in the pumpkin purée and sweeteners until dissolved
  • Stir in the coconut flour mixture until completely incorporated, then let the dough rest for 10 minutes.
  • While the cookie dough rests, preheat the oven to 325°F, and line a baking sheet
  • Drop the cookie dough into 12 rounded scoops onto the prepared baking sheet, and flatten to ½” with a spoon or spatula
  • Bake for 11-13 minutes, then allow to cool the cookies on the baking sheet 10 minutes before removing to a wire rack. 







5-Ingredient Pumpkin Protein Pancakes


Pumpkin Pie Protein Cookies