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5 Power-Packed Pumpkin Recipes
SHAREIt's fall. You know what that means—pumpkin-flavored everything! If you're carving off fat or just trying to stay lean, a pumpkin-spice latté probably isn't on your diet plan. Don't be scared: You can still add that great fall flavor in your healthy, clean food choices. It just takes a little jack-o'-lantern magic.
Not only does pumpkin go perfectly with crisp air and crunchy leaves, it's also very nutritious. One hundred grams of pumpkin only yields about 25 calories and 7 grams of carbs. It's also a great source of vitamin A. There are no tricks with this veggie treat. These recipes will satisfy your pumpkin fetish and help you maintain that summer six-pack.
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Pumpkin Omelet with Peanut Sauce
This Thai-inspired dish combines the sweetness of pumpkin with the savory spice of a peanut sauce. Best of all, it is packed with protein to kickstart your day!
Ingredients for Omelet
- 5 Egg Whites
- 1/4 cup julienned Green Peppers
- 1/4 cup julienned Red Peppers
- 1/4 cup Mushrooms
- 1/4 cup cubed Yellow Pumpkin
- 1/2 tbsp Chili Powder
- 1 tsp Paprika
Ingredients for Peanut Sauce
- 1 tbsp Peanut Butter
- 2 tbsp plain, Fat Free Greek Yogurt
Directions
- Boil pumpkin in a medium-sized pot for approximately 10 minutes, or until pumpkin is tender.
- Meanwhile, sauté the other vegetables.
- Cook egg whites in a separate pan over medium heat.
- Once cooked, combine pumpkin with the sautéed vegetables and stir in chili powder and paprika.
- In a separate, small bowl, mix together the peanut butter with yogurt.
- Scoop the vegetable mixture over egg whites and pour the peanut sauce on top.
Nutrition Facts
Serving Size 1 Serving
Serving Size 1 Serving
Amount per serving
Calories 284
Total Fat8g
Total Carbs16g
Protein27g
Pumpkin Omelet PDF (14.1 KB) 2/
Pumpkin Waffles
These low-carb pumpkin waffles are a breakfast favorite. They're easy to make and full of delectable autumn flavors!
Ingredients
- 3 Egg Whites
- 1 scoop Protein Powder (chocolate or vanilla)
- 1/4 cup Canned Pumpkin
- 2 tbsp Flaxseed Meal
- 1 tbsp Almond Milk
- 1/2 tsp Baking Powder
- 1/2 tbsp Cinnamon
- Sugar Free Syrup
Directions
- In a large bowl, mix all ingredients until smooth.
- Cook batches in pre-sprayed waffle maker on medium high temperature until bubbles form on the surface, then turn over and cook until dark golden brown.
- Serve with cinnamon and sugar-free syrup.
Nutrition Facts
Serving Size 1 Serving
Serving Size 1 Serving
Amount per serving
Calories 221
Total Fat6g
Total Carbs10g
Protein35g
Pumpkin Waffles PDF (13.1 KB) 3/
Pumpkin Banana Smoothie
Enjoy this fruity smoothie as a post-workout treat or as a breakfast on-the-go!
Ingredients
- 1/2 frozen Banana
- 1/4 cup Canned Pumpkin
- 1/2 cup plain, Fat Free Greek Yogurt
- 1/4 cup Almond Milk
- 1 tbsp Sugar-Free Pudding Mix (I like banana crème for extra banana flavor)
- 1/2 tbsp Cinnamon
Directions
- Combine the first five ingredients with a handful of ice in blender until smooth.
- Top with cinnamon and enjoy!
Nutrition Facts
Serving Size 1 Serving
Serving Size 1 Serving
Amount per serving
Calories 129
Total Fat1g
Total Carbs20g
Protein10g
Pumpkin Banana Smoothie PDF (13 KB) 4/
Pumpkin Roll
Enjoy this classic fall dessert without sacrificing your skinny jeans. It's tasty, seasonal, and low-carb!
Ingredients for Pumpkin Roll
- 2 Eggs
- 2 Egg Whites
- 1/2 cup Canned Pumpkin
- 1/4 cup Oat Bran
- 1/2 cup Sugar Substitute
- 1/2 tsp Baking Soda
- 1/2 tsp Cinnamon
- 1/2 tsp Nutmeg
Ingredients for Filling
- 1/2 cup vanilla Fat-Free Greek Yogurt
- 2 oz Reduced-Fat Cream Cheese
- 1/4 cup slivered Almonds
Directions
- Preheat oven to 350 F.
- Blend all the pumpkin roll ingredients in a large bowl until smooth.
- Pour batter in a pre-sprayed 8x8 or 8x11 baking pan lined with parchment paper.
- Bake for 10 minutes or until golden brown.
- Remove from oven and place onto aluminum foil. Carefully roll up the cake and secure with aluminum foil.
- Place in the refrigerator for at least one hour.
- As cake is cooling, blend yogurt and cream cheese until smooth.
- Spoon the mixture into pumpkin roll.
- Top pumpkin roll with slivered almonds and cinnamon.
Nutrition Facts
Serving Size (Serves 3)
Serving Size (Serves 3)
Amount per serving
Calories 238
Total Fat14g
Total Carbs14g
Protein14g
Pumpkin Roll PDF (14.3 KB) 5/
Chicken Tacos with Pumpkin Sauce
Enjoy your Sunday night football with these chicken tacos. The pumpkin sauce adds fun fall flavor.
Ingredients for Chicken Tacos
- (4) 4 oz. Chicken Breasts
- 2 Tomatoes, diced
- 2 cups shredded Cabbage
- 1 tsp Ground Cumin
- 1 tsp Red Pepper
- 1 tsp Paprika
- 1 tsp Garlic Powder
- 4 Low-Carb Wraps
Ingredients for Pumpkin Sauce
- 1/2 cup Canned Pumpkin
- 6 oz Fat-Free Plain Greek Yogurt
- 2 tbsp Reduced Fat Mayonnaise
- 1/4 cup Red Onion, diced
- 2 tbsp chopped fresh Cilantro
- 2 cloves Garlic, minced
- Zest from 1 Lemon and 1 Lime
Directions
- Preheat oven to 375.
- Mix the cumin, red pepper, paprika and garlic powder together in a small bowl.
- Spread the spice blend on chicken and bake for 15 minutes or until chicken is done.
- While chicken is cooking, mix together all ingredients for pumpkin sauce and set aside.
- Cut one chicken breast into small cubes and place onto wrap.
- Top each wrap with diced tomatoes, shredded cabbage, and pumpkin sauce.
- Serve with lime wedge and enjoy!
Nutrition Facts
Serving Size (Serves 4)
Serving Size (Serves 4)
Amount per serving
Calories 322
Total Fat8g
Total Carbs24g
Protein39g
Chicken Tacos with Pumpkin Sauce PDF (14.9 KB) 
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- bf: 18.0%
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- bf: 15.0%
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- wt: 161 lbs
- bf: 9.0%
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- wt: 135 lbs
- bf: 18.0%
frmerritt
All of these recipes are awesome- great nutritional profile and they are so delicious! Thanks!!!
- Body Stats
- ht: 5'11"
- wt: 169 lbs
- bf: 12.0%
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- wt: 150 lbs
- bf: 25.0%
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- wt: 136.4 lbs
- bf: 10.0%
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- ht: 5'7"
- wt: 161 lbs
- bf: 9.0%
MNTiburon
The pumpkin omelet with peanut sauce sounds awesome. I'd definitely add a yolk or two for flavor.
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- wt: 179 lbs
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- ht: 5'1"
- wt: 137 lbs
- bf: 18.0%
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AusinLA
just brought a waffle iron! will definitely try the pumpkin waffles. thanks for the recipes! xx
- Body Stats
- ht: 5'11"
- wt: 170 lbs
- Body Stats
- ht: 5'11"
- wt: 180 lbs
- bf: 5.0%
- Body Stats
- ht: 5'10"
- wt: 167 lbs
- bf: 15.0%
- Body Stats
- ht: 6'2"
- wt: 205 lbs
- bf: 10.0%
- Body Stats
- ht: 5'8"
- wt: 202 lbs
- bf: 23.0%
Jersey7177
The Protein shake is amazing! Except being allergic to half the ingredients haha, so for you vegan's or those who are allergic to everything like me.. its still amazing with the substitutions below:
Rice milk or soy milk
Silk soy yogurt
Not adding the pudding..I didn't think the pudding really helped much anyway, and its healthier w/o =) Overall a great recipe though!
- Body Stats
- ht: 5'5"
- wt: 109 lbs
- bf: 9.5%
- Body Stats
- ht: 5'7"
- wt: 135 lbs
- bf: 18.0%
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