20 High-Protein Pumpkin Breakfast Recipes

1. 36g Protein Pumpkin Pie Overnight Oats

These creamy overnight oats combine pumpkin puree, Greek yogurt, oats, and warm spices for an easy make-ahead breakfast packed with protein.

Prep Time: 10 minutes
Cook Time: 0 minutes
Servings: 2

Ingredients

• 1 cup rolled oats
• 1 cup plain nonfat Greek yogurt
• ½ cup pumpkin puree
• ½ cup milk
• 1 tbsp chia seeds
• 1 tsp pumpkin pie spice
• 1 tsp vanilla extract

Instructions

1. Mix the oats, Greek yogurt, pumpkin puree, milk, chia seeds, pumpkin pie spice, and vanilla together.
2. Divide into two jars.
3. Refrigerate overnight.
4. Stir before serving and enjoy chilled.

Nutrition (Approx.)

• Calories: 390
• Protein: 36g
• Carbs: 35g
• Fat: 8g

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2. 37g Protein Pumpkin Cottage Cheese Pancakes

Blended cottage cheese makes these pumpkin pancakes fluffy while adding plenty of protein for a filling breakfast.

Prep Time: 10 minutes
Cook Time: 15 minutes
Servings: 2

Ingredients

• 1 cup low-fat cottage cheese
• 3 eggs
• ½ cup oat flour
• ½ cup pumpkin puree
• 1 tsp pumpkin pie spice
• 1 tsp vanilla extract

Instructions

1. Blend the cottage cheese, eggs, oat flour, pumpkin puree, vanilla, and pumpkin pie spice until smooth.
2. Cook pancakes on a lightly greased skillet until golden on both sides.
3. Serve warm.

Nutrition (Approx.)

• Calories: 415
• Protein: 37g
• Carbs: 27g
• Fat: 15g

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3. 35g Protein Pumpkin Greek Yogurt Bowl

Creamy Greek yogurt, pumpkin puree, crunchy pecans, and pumpkin spice create a breakfast that tastes like pumpkin pie.

Prep Time: 5 minutes
Cook Time: 0 minutes
Servings: 2

Ingredients

• 2 cups plain nonfat Greek yogurt
• ½ cup pumpkin puree
• 1 tbsp chopped pecans
• 1 tbsp chia seeds
• 1 tsp pumpkin pie spice
• 1 tsp honey (optional)

Instructions

1. Stir the pumpkin puree and pumpkin pie spice into the Greek yogurt.
2. Divide into bowls.
3. Top with pecans and chia seeds.
4. Drizzle with honey if desired.

Nutrition (Approx.)

• Calories: 385
• Protein: 35g
• Carbs: 22g
• Fat: 12g

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4. 38g Protein Pumpkin Chicken Breakfast Hash

This savory breakfast combines grilled chicken, roasted sweet potatoes, pumpkin puree, and eggs for a comforting fall meal.

Prep Time: 15 minutes
Cook Time: 20 minutes
Servings: 2

Ingredients

• 6 oz grilled chicken breast, diced
• 2 eggs
• ½ cup pumpkin puree
• 1 cup diced sweet potatoes
• 1 tsp olive oil
• Fresh thyme
• Salt and pepper

Instructions

1. Roast the sweet potatoes until tender.
2. Warm the pumpkin puree in a skillet.
3. Add the chicken and sweet potatoes.
4. Top with cooked eggs.
5. Garnish with thyme before serving.

Nutrition (Approx.)

• Calories: 460
• Protein: 38g
• Carbs: 29g
• Fat: 17g

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5. 36g Protein Pumpkin Peanut Butter Smoothie

Pumpkin puree, peanut butter, Greek yogurt, and oats create a creamy smoothie that’s rich, filling, and perfect for busy mornings.

Prep Time: 5 minutes
Cook Time: 0 minutes
Servings: 2

Ingredients

• ½ cup pumpkin puree
• 1½ cups plain Greek yogurt
• 2 tbsp natural peanut butter
• ¼ cup rolled oats
• ½ cup milk
• 1 tsp pumpkin pie spice
• Ice cubes

Instructions

1. Blend all ingredients until smooth.
2. Pour into glasses.
3. Serve immediately.

Nutrition (Approx.)

• Calories: 435
• Protein: 36g
• Carbs: 28g
• Fat: 18g

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6. 34g Protein Pumpkin Egg Muffins

These portable egg muffins combine pumpkin puree, turkey sausage, eggs, and cheddar into a savory breakfast packed with protein.

Prep Time: 10 minutes
Cook Time: 22 minutes
Servings: 6 muffins (3 muffins per serving)

Ingredients

• 8 eggs
• 4 oz turkey sausage, cooked
• ½ cup pumpkin puree
• ½ cup shredded reduced-fat cheddar cheese
• ½ tsp pumpkin pie spice
• Black pepper

Instructions

1. Preheat the oven to 375°F (190°C).
2. Whisk together the eggs, pumpkin puree, and spices.
3. Stir in the turkey sausage and cheese.
4. Divide into a greased muffin pan.
5. Bake for 20–22 minutes until set.

Nutrition (Approx.)

• Calories: 370
• Protein: 34g
• Carbs: 12g
• Fat: 20g

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7. 35g Protein Pumpkin Spice Protein Oatmeal

Warm oatmeal with pumpkin puree, Greek yogurt, and pumpkin spice creates the ultimate cozy breakfast for cool mornings.

Prep Time: 10 minutes
Cook Time: 10 minutes
Servings: 2

Ingredients

• 1 cup rolled oats
• 1½ cups milk
• 1 cup plain Greek yogurt
• ½ cup pumpkin puree
• 1 tbsp chia seeds
• 1 tsp pumpkin pie spice
• 1 tsp vanilla extract

Instructions

1. Cook the oats with the milk.
2. Stir in the pumpkin puree, pumpkin pie spice, and vanilla.
3. Top with Greek yogurt.
4. Sprinkle with chia seeds before serving.

Nutrition (Approx.)

• Calories: 405
• Protein: 35g
• Carbs: 36g
• Fat: 9g

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8. 36g Protein Pumpkin Cottage Cheese Breakfast Bowls

These creamy breakfast bowls combine cottage cheese, pumpkin puree, crunchy pecans, and warm spices for a quick, protein-packed fall breakfast.

Prep Time: 10 minutes
Cook Time: 0 minutes
Servings: 2

Ingredients

• 2 cups low-fat cottage cheese
• ½ cup pumpkin puree
• 2 tbsp chopped pecans
• 1 tbsp chia seeds
• 1 tsp pumpkin pie spice
• 1 tsp maple syrup (optional)

Instructions

1. Divide the cottage cheese between two bowls.
2. Stir pumpkin puree into each bowl.
3. Sprinkle with pecans, chia seeds, and pumpkin pie spice.
4. Drizzle with maple syrup if desired.
5. Serve immediately.

Nutrition (Approx.)

• Calories: 400
• Protein: 36g
• Carbs: 20g
• Fat: 16g

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9. 35g Protein Pumpkin Turkey Breakfast Wrap

Lean turkey, scrambled eggs, spinach, pumpkin puree, and cheddar create a hearty breakfast wrap that’s perfect for meal prep.

Prep Time: 10 minutes
Cook Time: 10 minutes
Servings: 2

Ingredients

• 2 whole wheat tortillas
• 6 oz sliced turkey breast
• 3 large eggs
• ¼ cup pumpkin puree
• 1 cup baby spinach
• ¼ cup shredded reduced-fat cheddar cheese

Instructions

1. Scramble the eggs.
2. Warm the tortillas.
3. Spread a thin layer of pumpkin puree over each tortilla.
4. Add turkey, eggs, spinach, and cheddar.
5. Roll tightly and serve warm.

Nutrition (Approx.)

• Calories: 445
• Protein: 35g
• Carbs: 31g
• Fat: 15g

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10. 34g Protein Pumpkin Chia Pudding

Creamy chia pudding blended with pumpkin puree and Greek yogurt makes a refreshing breakfast that’s packed with protein and fiber.

Prep Time: 10 minutes
Cook Time: 0 minutes
Servings: 2

Ingredients

• 1 cup plain nonfat Greek yogurt
• ¼ cup chia seeds
• 1 cup milk
• ½ cup pumpkin puree
• 1 tsp pumpkin pie spice
• 1 tsp vanilla extract

Instructions

1. Mix the chia seeds, milk, pumpkin puree, vanilla, and pumpkin pie spice.
2. Refrigerate overnight until thickened.
3. Layer with Greek yogurt before serving.
4. Sprinkle with extra pumpkin pie spice if desired.

Nutrition (Approx.)

• Calories: 395
• Protein: 34g
• Carbs: 24g
• Fat: 14g

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11. 37g Protein Pumpkin Chicken Breakfast Sandwich

Juicy grilled chicken, eggs, pumpkin puree, spinach, and cheddar come together for a satisfying, protein-rich breakfast sandwich.

Prep Time: 15 minutes
Cook Time: 10 minutes
Servings: 2

Ingredients

• 2 whole wheat English muffins
• 6 oz grilled chicken breast
• 2 large eggs
• ¼ cup pumpkin puree
• 2 slices reduced-fat cheddar cheese
• Baby spinach

Instructions

1. Toast the English muffins.
2. Cook the eggs.
3. Spread pumpkin puree over each muffin half.
4. Layer with chicken, eggs, spinach, and cheddar.
5. Serve warm.

Nutrition (Approx.)

• Calories: 475
• Protein: 37g
• Carbs: 32g
• Fat: 17g

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12. 33g Protein Pumpkin Cottage Cheese Toast

Whole grain toast topped with creamy cottage cheese, pumpkin puree, cinnamon, and chopped pecans creates a simple but filling breakfast.

Prep Time: 10 minutes
Cook Time: 3 minutes
Servings: 2

Ingredients

• 2 slices whole grain bread
• 1½ cups low-fat cottage cheese
• ¼ cup pumpkin puree
• 1 tbsp chopped pecans
• 1 tsp pumpkin pie spice
• 1 tsp maple syrup (optional)

Instructions

1. Toast the bread.
2. Spread cottage cheese over each slice.
3. Top with pumpkin puree.
4. Sprinkle with pecans and pumpkin pie spice.
5. Drizzle with maple syrup if desired.

Nutrition (Approx.)

• Calories: 390
• Protein: 33g
• Carbs: 27g
• Fat: 12g

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13. 32g Protein Pumpkin Almond Overnight Oats

Pumpkin puree, sliced almonds, oats, and Greek yogurt create a creamy overnight breakfast that’s easy to prepare ahead of time.

Prep Time: 10 minutes
Cook Time: 0 minutes
Servings: 2

Ingredients

• 1 cup rolled oats
• 1 cup plain Greek yogurt
• ½ cup milk
• ½ cup pumpkin puree
• 2 tbsp sliced almonds
• 1 tsp pumpkin pie spice
• 1 tsp vanilla extract

Instructions

1. Mix the oats, yogurt, milk, pumpkin puree, vanilla, and pumpkin pie spice together.
2. Divide into jars.
3. Top with sliced almonds.
4. Refrigerate overnight before serving.

Nutrition (Approx.)

• Calories: 405
• Protein: 32g
• Carbs: 34g
• Fat: 13g

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14. 38g Protein Pumpkin Turkey Sausage Breakfast Skillet

This one-pan breakfast combines turkey sausage, pumpkin puree, sweet potatoes, and eggs into a cozy, protein-packed fall meal.

Prep Time: 15 minutes
Cook Time: 20 minutes
Servings: 2

Ingredients

• 8 oz turkey sausage, sliced
• 4 large eggs
• ½ cup pumpkin puree
• 1 cup diced sweet potatoes
• 1 tsp olive oil
• 1 tsp pumpkin pie spice
• Fresh parsley

Instructions

1. Heat the olive oil in a skillet and cook the sweet potatoes until tender.
2. Add the turkey sausage and cook until browned.
3. Stir in the pumpkin puree and pumpkin pie spice.
4. Scramble the eggs into the skillet.
5. Garnish with parsley and serve warm.

Nutrition (Approx.)

• Calories: 485
• Protein: 38g
• Carbs: 29g
• Fat: 22g

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15. 36g Protein Pumpkin Protein French Toast

Whole grain bread, eggs, Greek yogurt, pumpkin puree, and pumpkin pie spice create a cozy breakfast loaded with protein.

Prep Time: 10 minutes
Cook Time: 12 minutes
Servings: 2

Ingredients

• 4 slices whole grain bread
• 3 large eggs
• 1 cup plain nonfat Greek yogurt
• ½ cup pumpkin puree
• 1 tsp pumpkin pie spice
• 1 tsp vanilla extract

Instructions

1. Whisk together the eggs, pumpkin puree, vanilla, and pumpkin pie spice.
2. Dip each bread slice into the mixture.
3. Cook until golden brown on both sides.
4. Top with Greek yogurt before serving.
5. Sprinkle with additional pumpkin pie spice if desired.

Nutrition (Approx.)

• Calories: 430
• Protein: 36g
• Carbs: 34g
• Fat: 12g

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16. 35g Protein Pumpkin Smoothie Bowl

This thick smoothie bowl combines pumpkin puree, Greek yogurt, oats, almond butter, and warm spices into a filling fall breakfast.

Prep Time: 10 minutes
Cook Time: 0 minutes
Servings: 2

Ingredients

• 1½ cups plain Greek yogurt
• ½ cup pumpkin puree
• ¼ cup rolled oats
• 1 tbsp almond butter
• 1 tsp pumpkin pie spice
• Ice cubes
• Chopped pecans for topping

Instructions

1. Blend the Greek yogurt, pumpkin puree, oats, almond butter, pumpkin pie spice, and ice until thick.
2. Divide into bowls.
3. Top with chopped pecans.
4. Serve immediately.

Nutrition (Approx.)

• Calories: 415
• Protein: 35g
• Carbs: 30g
• Fat: 14g

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17. 34g Protein Pumpkin Chicken Breakfast Burritos

These meal-prep-friendly breakfast burritos combine chicken, eggs, spinach, pumpkin puree, and cheddar into a satisfying morning meal.

Prep Time: 15 minutes
Cook Time: 15 minutes
Servings: 2

Ingredients

• 2 whole wheat tortillas
• 6 oz grilled chicken breast, diced
• 3 large eggs
• ¼ cup pumpkin puree
• 1 cup baby spinach
• ¼ cup shredded cheddar cheese

Instructions

1. Scramble the eggs.
2. Warm the tortillas.
3. Spread a thin layer of pumpkin puree on each tortilla.
4. Fill with chicken, eggs, spinach, and cheddar.
5. Roll tightly and serve warm.

Nutrition (Approx.)

• Calories: 470
• Protein: 34g
• Carbs: 33g
• Fat: 17g

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18. 33g Protein Pumpkin Greek Yogurt Parfaits

Creamy Greek yogurt layered with pumpkin puree, granola, and pecans creates a delicious make-ahead breakfast full of fall flavor.

Prep Time: 10 minutes
Cook Time: 0 minutes
Servings: 2

Ingredients

• 2 cups plain nonfat Greek yogurt
• ½ cup pumpkin puree
• ½ cup high-protein granola
• 2 tbsp chopped pecans
• 1 tsp pumpkin pie spice

Instructions

1. Mix the pumpkin puree with half of the Greek yogurt.
2. Layer plain yogurt, pumpkin yogurt, and granola into glasses.
3. Top with chopped pecans.
4. Sprinkle with pumpkin pie spice before serving.

Nutrition (Approx.)

• Calories: 395
• Protein: 33g
• Carbs: 29g
• Fat: 12g

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19. 37g Protein Pumpkin Cottage Cheese Muffins

These soft breakfast muffins combine cottage cheese, pumpkin puree, oats, and eggs into a portable breakfast that’s perfect for busy mornings.

Prep Time: 15 minutes
Cook Time: 22 minutes
Servings: 12 muffins (3 muffins per serving)

Ingredients

• 1½ cups low-fat cottage cheese
• 3 large eggs
• 1½ cups oat flour
• ½ cup pumpkin puree
• 1 tsp pumpkin pie spice
• 1 tsp baking powder
• 1 tsp vanilla extract

Instructions

1. Preheat the oven to 375°F (190°C).
2. Mix all ingredients until well combined.
3. Divide into a greased muffin pan.
4. Bake for 20–22 minutes until lightly golden.
5. Cool before serving.

Nutrition (Approx.)

• Calories: 365
• Protein: 37g
• Carbs: 26g
• Fat: 10g

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20. 32g Protein Pumpkin Spinach Breakfast Scramble

Finish your morning with this savory scramble featuring chicken, eggs, pumpkin puree, spinach, and feta cheese for a delicious balance of flavors.

Prep Time: 10 minutes
Cook Time: 10 minutes
Servings: 2

Ingredients

• 6 oz grilled chicken breast, diced
• 3 large eggs
• ¼ cup pumpkin puree
• 2 cups baby spinach
• ¼ cup crumbled feta cheese
• 1 tsp olive oil
• Black pepper

Instructions

1. Sauté the spinach until wilted.
2. Add the chicken and pumpkin puree.
3. Scramble the eggs into the skillet.
4. Sprinkle with feta cheese.
5. Serve immediately.

Nutrition (Approx.)

• Calories: 420
• Protein: 32g
• Carbs: 17g
• Fat: 18g

Conclusion

These high-protein pumpkin breakfast recipes make it easy to enjoy the comforting flavors of fall while meeting your protein goals. Whether you’re craving overnight oats, pancakes, smoothie bowls, breakfast burritos, French toast, or savory egg skillets, there’s a recipe for every morning. Prepare a few favorites ahead of time, customize them with your favorite toppings, and enjoy warm, satisfying breakfasts throughout pumpkin season.