Pumpkin Custard Cups

A delicious way to get a higher protein yet sweet-tasting breakfast

Something to savor as we ease into autumn…  This is a delicious, high-protein, yet sweet-tasting breakfast or snack.  Make the recipe in individual custard cups for simple serving across the week.

  • 5 large eggs, ideally free-range and organic
  • 4 Tbsp real maple syrup (or use 2 Tbsp & 15 drops stevia – or skip it entirely if you want a more savory flavor)
  • 1 -15 ounce can organic pumpkin puree
  • 1 tsp real vanilla extract
  • 2 tsp ground cinnamon
  • 1.5 tsp ground ginger
  • 1/2 tsp sea salt (less if the pumpkin contains salt already for some reason)
  • 1/4 tsp nutmeg
  • 1/2 cup yogurt (can be soy or coconut if eating dairy-free)
  • 1/2 cup high-quality protein powder, vanilla or unflavored (no chemical additives! e.g. Jarrow, NutriBiotic)
  • Coconut oil to grease your baking cups

Preheat oven to 350 degrees. Put eggs and syrup in food processor (or bowl with hand mixer) 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 (try adding 5 at a time and taste again). Pour into well-greased muffin pan (don’t use any kind of  muffin cups) or ramekins.  Bake until an inserted knife comes out clean, likely near 30 minutes. Allow to cool completely before removing and storing extras in the fridge, covered.