Pumpkin Spice Season: Healthy Recipes to Curb Cravings

 In Breakfast, Desserts, Fall Recipes, Healthy Foods, Recipes, Snacks

Fall is here and pumpkin spice season is in full swing! If you’re a fan of this seasonal addition to your diet, but you’re also dedicated to a healthy lifestyle, fear not: there are plenty of healthy alternative recipes to help curb your cravings.

Did you know? Pumpkin spice actually provides numerous health benefits – it’s rich in antioxidants and contains important minerals such as potassium, zinc, and iron. Only when combined with endless amounts of sugar and processed ingredients does pumpkin spice become detrimental for your waistline.

Instead of indulging in store-bought snacks and baked goods this fall, give into your pumpkin spice cravings the healthy way and try these 3 recipes instead.

1. Pumpkin Spice Pancakes

Imagine this; you wake up on a crisp October Sunday morning and you see leaves falling from the trees outside your window. What do you make for breakfast? Pumpkin Spice pancakes, of course! Try this healthier recipe shared from Kim’s Cravings.


  • 2 tbsp 38g pumpkin puree
  • 1 scoop vanilla protein powder
  • 4 tbsp 46g organic egg whites from a carton
  • 1-2 tbsp water or more as needed for a thinner consistency
  • 1/4 tsp pumpkin pie spice or cinnamon


  1. Stir to combine pumpkin, protein powder, egg whites and pumpkin pie spice in a small bowl; add 1-2 tablespoons water as needed for a thinner consistency.
  2. Heat a greased skillet or griddle to medium-low heat. Slowly and evenly pour the
    batter onto the pan to make several small pancakes. I use a 1/4 cup measuring cup per pancake. Cook for 3 to 5 minutes on one side. Once the underside of the pancake is golden brown, carefully flip and cook for another 3 minutes until both sides are golden brown and the pancake is cooked through.
  3. Remove from heat and top with a drizzle of real maple syrup, nut or seed butter and fruit if desired. Enjoy!

Nutritional Information Per Serving (3 pancakes):

  • Calories 137
  • Calories from Fat 5
  • Total Fat 0.6g
  • Saturated Fat 0.1g
  • Sodium 468.8mg
  • Total Carbohydrates 3.7g
  • Dietary Fiber 2.2g
  • Sugars 1.3g
  • Protein 28.4g

2. Pumpkin Spice Protein Latte

Why stand in line at Starbucks when you can enjoy this delicious, paleo-friendly pumpkin spice latte at home? Not only will you save on calories and sugar, but you’ll save money too!
Recipe shared from Dr. Axe


  • 1 cup coconut milk
  • ½ scoop Bone Broth Protein Pumpkin Spice
  • ¼ cup organic espresso


  1. Brew ¼ cup of organic espresso or coffee.
  2. Heat coconut milk in a saucepan over low heat until warmed.
  3. Add coffee, nut milk and protein powder to a blender and blend until well-mixed.
  4. Pour into a mug and sprinkle with cinnamon.

Nutritional Information Per Serving (1 latte):

  • Calories 90 
  • Protein 20g 
  • Fat 1g
  • Sodium 150mg

3. Pumpkin Spice Energy Balls

These low-carb energy balls will provide you with the fuel you need to get through the cooler season. With only four simple ingredients and no baking required, they’re an easy way to enjoy pumpkin spice this fall.
Recipe shared from The Big Man’s World:


  • 1 cup almond butter
  • 2-3 Tbsp Coconut Flour
  • 1 Tbsp Pumpkin Spice
  • 2 Tbsp pumpkin puree


  1. In a large mixing bowl, combine almond butter with pumpkin puree and mix well.
  2. Add coconut flour, Pumpkin Spice, and liquid sweetener and mix until fully incorporated, and a thick batter remains. If the batter is too thin, add a little extra coconut flour.
  3. Line a large plate with parchment paper. Using your hands, form 18 small balls and place in the plate.
  4. Refrigerate until firm.

Nutritional Information Per Serving (1 energy ball):

  • Calories 97
  • Calories from Fat 72
  • Total Fat 8g
  • Total Carbohydrates 3g
  • Dietary Fiber 2g
  • Protein 3g
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