Getting protein into my kids before they head off to school can pose quite a challenge at times.  They get sick of smoothies and only one of the three likes eggs.  So what better way to get some protein in than with pumpkin pie in a cup for breakfast?! (at least that is what I told them they were eating!)

These pumpkin souffle cups are super easy to whip up in a blender the night before.  I divided them into 6 well greased ramekins for easy eating throughout the week.  With 10 grams of protein and only about 140 calories each they make for a great quick sweet and savory breakfast or snack!


  • 5 large eggs (ideally free-range and organic)
  • 2 Tbsp real maple syrup (if you like it sweeter add in liquid stevia, 5 drops at a time to your taste)
  • 1 -15 ounce can organic pumpkin puree
  • 1 tsp real vanilla extract
  • 2 tsp ground cinnamon
  • 2 tsp pumpkin pie spice
  • 1/2 tsp sea salt
  • 1/2 cup plain yogurt (can be soy or coconut for dairy-free version)
  • 1/2 cup high-quality protein powder, vanilla or unflavored (no chemical additives… I used Zija’s plant protein, one packet)
  • Coconut oil to grease your baking cups


Preheat oven to 350 degrees. Put eggs and syrup in a blender or food processor and blend well. Add remaining ingredients & blend just until combined, scraping bowl sides at least once. Taste batter for sweetness and, if necessary, add in some stevia sweetener drops (your protein powder’s sweetness will determine how much you need to add so taste test!).

Pour into well-greased muffin pan or ramekins.  Bake until an inserted knife comes out clean, about 30 minutes. Allow to cool completely before removing or eat warm out of the dish.  Store extras in the fridge, covered.


2 Comments Add yours

  1. BeaFreitas says:

    Looks really really good!


  2. jenragazzo says:

    Thank you! I have made it twice already this week b/c I am loving it as a snack and it satisfies my pumpkin pie cravings 😉


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