Protein Packed Pumpkin Spice Recipes
While it doesn’t feel like it in the Florida Keys, fall is fast approaching. That means crisp air, bonfires, apple orchards, changing leaves, and of course pumpkin spice everything. From candles and room sprays to coffees and desserts, it’s the scent and flavor that keeps giving this time of year.
But as you may have noticed, a lot of those pumpkin spice treats pack a lot of empty calories. And while it’s great to indulge every once in a while, if you have the option of enjoying something tasty and healthy, why wouldn’t you take it? In fact, pumpkin itself contains a lot of great nutrients, including vitamins A C, E and K along with essential minerals like zinc, magnesium, potassium, and copper. The trouble comes when you start adding in lots of highly processed ingredients and saturated fats, which lowers the nutrition quality.
By using nutritious ingredients and high-quality protein you can keep your fitness going into the winter months by building lean muscle mass, enhancing immunity, and maintaining a healthy metabolism. Check out these amazing fall recipes that pack in delicious taste and high-quality protein.
Pumpkin Spice Latte
The darling of fall always seems to be Starbuck’s pumpkin spice latte. But why not save your waistline and some cash by mixing up this pumpkin spice latte recipe at home. For a 12-ounce drink you’ll save 150 calories, 9 grams of fat, and 32 grams of sugar, while adding 14 grams of protein compared to the Starbuck’s 12-ounce drink!
Ingredients:
12 ounces hot or iced coffee
Directions
Prepare your favorite coffee. Add iced cubes if you prefer the iced variety.
Add a 1/2 scoop of 1st Phorm Pumpkin Spice Latte Level-1 Protein
Use a milk frother to blend or shake in a shaker cup if you don’t have a frother.
Enjoy! Since you are saving calories, you can even doll it up with a little light whipped cream!
Nutrition Facts: Calories: 151, Protein: 25 grams, Carbohydrate: 6 grams, Fat: 3 grams, Fiber: 0 grams
Pumpkin Spice Cookies
Nothing is better than the smell and taste of warm gooey cookies fresh out of the oven. And that goes for these healthy, protein packed cookies too!
Ingredients:
2 1/2 cups rolled oats
1 tsp cinnamon
1/2 cup chocolate chips (your choice but dark chocolate will give you a little extra anti-oxidant punch)
1 cup pumpkin puree
1 egg white
2 tbsp maple syrup
Directions:
Line a baking sheet with parchment paper or spray with cooking spray. Preheat oven to 350 degrees F.
Mix pumpkin puree, egg white, and maple syrup together. Once combined, add in the rolled oats, protein powder, cinnamon, and chocolate chips.
Form the dough into cookie shapes and place on the baking sheet. This recipe should make 10 cookies.
Bake for 10-15 minutes or until the cookies are golden brown.
Nutrition Facts: Calories: 179, Protein: 9.3 grams, Carbohydrate: 22 grams, Fat: 6 grams, Fiber: 0 grams
Pumpkin Spice Protein Puppy Chow
I’ll admit that puppy chow is one of my guilty pleasures. Once I start eating it, I can’t stop! Unfortunately, the OG puppy chow doesn’t give you a whole lot of nutritional value. But by adding in some protein powder and a little pumpkin puree, you get the benefit of a healthier snack rich in Vitamin A, C, K and E along with potassium, magnesium, zinc, and copper.
Ingredients:
4 cups corn Chex
2 cups pumpkin spice Cheerios
1–12-ounce bag white chocolate chips (or you can do a mixture with pumpkin spice baking chips if you can find them!)
1/2 cup almond butter
1/2 cup pumpkin puree
1/2 tsp pumpkin spice
Directions:
Combine the corn Chex and Cheerios in a large bowl.
Melt the chocolate chips and almond butter in the microwave, stirring every 30 seconds to prevent burning. Continue melting at 30 second intervals until combined.
Mix in the pumpkin puree and pumpkin pie spice.
Pour this mixture over the cereal and stir until the cereal pieces are well coated.
Add the 1st Phorm Pumpkin Spice Latte Level-1 Protein and stir until coated. Divide into small Ziplock bags for an easy to grab treat later on!
Makes 16 servings
Nutrition Facts (per serving): Calories: 244, Protein: 8 grams, Carbohydrate: 27 grams, Fat: 11 grams, Fiber: 2 grams
Pumpkin Spice Protein Balls
These make great treat after dinner, or even post workout to get in a quick hit of protein.
Ingredients:
1 cup quick cooking oats
1/2 cup almond butter
1/4 cup honey
1/8 tsp cinnamon
Directions:
Mix all ingredients in a large bowel until combined. This should make a dough like consistency. If you like you can throw in some other healthy add-ins, like chopped almonds or dark chocolate chips. You can add that into the calorie and macro count provided below.
Roll into 1-inch balls and place on a baking sheet lined with parchment paper. This recipe should make about 20 protein balls.
Eat now or these can be stored in the fridge to grab later for a quick treat!
Nutrition Facts: Calories (per ball) 90, Protein: 4.5 grams, Carbohydrate: 9 grams, Fat: 4 grams, Fiber: 1 gram
Pumpkin Spice Protein Banana Bread
If you love banana bread and pumpkin spice, this is a match made in heaven.
Ingredients:
1 1/2 cups oat flour
1/3 cup honey
2 whole eggs
2 ripe bananas
2/3 cup pumpkin puree
1/4 cup unsweetened almond milk
1 tsp vanilla extract
1 tsp baking soda
1/2 tsp salt
1 tsp cinnamon
1 tsp pumpkin pie spice
Directions
Preheat oven to 325 degrees F.
Prepare a 9x5 inch pan with nonstick spray.
Smash the bananas in a small bowl and set aside.
Whisk together honey, vanilla, and pumpkin puree in a large bowl. Add the eggs one at a time and beat into the mixture. Then stir in the bananas and almond milk.
Add in the baking soda, cinnamon, and pumpkin pie spice.
Combine the 1st Phorm Pumpkin Spice Latte Level-1 Protein and oat flour in a separate bowl, then mix in with the rest of the ingredients.
Pour into the baking pan and bake for 35-45 minutes or until a knife entered into the center comes out clean.
Let cool for 10 minutes in the pan. Remove and cool another 20 minutes before slicing. Makes 8 servings.
Nutrition Facts: Calories: 208, Protein: 12 grams, Carbohydrates: 31 grams, Fat: 4 grams, Fiber: 3 grams
Delicious and Healthy Fall Treats
Enjoying tasty fall foods doesn’t have to mean sacrificing nutrition. You can still get that delicious pumpkin spice flavor without adding in tons of empty sugar and fat filled calories. Try some of these quick and easy healthy fall recipes today and let me know what you think!