Healthy Recipes: 8 Delicious Protein Pumpkin Recipes!

Nothing says fall like the sweet taste of pumpkin. Add the seasonal treat to your meal plan with these dessert recipes that are sure to take any meal to the nines!

If summer is symbolized by surf, sun, and sand, fall gets kicked off by sweater weather, the changing of leaves, and a plethora of pumpkin. From pumpkin-scented candles to pumpkin-spiced coffee, this gourd holds center stage once autumn rolls around. It's the silver—or rather, orange—lining to darker days and cooler nights. Say goodbye to the lazy summer months the right way by indulging in these seasonal recipes that are sure to fuel your gains!

1

PUMPKIN PIE PEANUT BUTTER CUPS

PUMPKIN PIE PEANUT BUTTER CUPS

Peanut butter cups: delicious. Pumpkin: equally tasty. What could be better than having both of these things in one day? Having them both in one meal, of course! Create the perfect treat with this recipe from IFBB Physique pro Alex Carneiro.

Ingredients

cocoa powder 1/4 cup


coconut oil 1/4 cup


splenda 2 tbsp


pumpkin puree 2 tbsp


peanut butter 2 tbsp



pumpkin pie spice 1/8 tsp


water


Directions
  1. Stir the cocoa powder, coconut oil, and sweetener together until they form a sauce. Fill the bottom of cupcake liners or candy molds with the sauce, and save the rest of the mixture. Freeze the liners for 10 minutes.
  2. While freezing, mix the remaining ingredients. Add water one tablespoon at a time until the mixture forms a paste. Take the liners out of the freezer, and top with one teaspoon of pumpkin mixture.
  3. Add one more layer of the chocolate mixture, and put liners back in freezer for 10 minutes.
  4. Remove, let sit for 3 minutes, and enjoy!


Nutrition Facts
Serving Size: 1 cup
Recipe Yields: 20
Amount per serving
Calories 53
Total Fat 3.7g
Total Carbs 2g
Protein 3g
2

CRUSTLESS PROTEIN PUMPKIN PIE

CRUSTLESS PROTEIN PUMPKIN PIE

Who says you can't have your pie and eat it, too? Cut carbs and fat—and keep the taste—with this healthy take on traditional protein pie from IFPA and NGA Bikini pro Ashley Leahy.

The best part? If you whip it up for Thanksgiving, you can help yourself to a guilt-free serving of seconds. Of course, Thanksgiving's not until November, so feel free to run a test batch or two in the interim. It's just that good!

Ingredients

pumpkin canned 15 oz


Almond milk 12 oz


liquid eggs 3/4 cup


cinnamon 1 tsp



vanilla extract 1 tsp


splenda 40 drops


Directions
  1. Preheat oven to 350 degrees F.
  2. Mix all ingredients together with a wire whisk, then pour batter into a greased pie pan.
  3. Bake for 50-55 minutes or until toothpick comes out clean.


Nutrition Facts
Serving Size: 1 slice
Recipe Yields: 8
Amount per serving
Calories 50
Total Fat 0.8g
Total Carbs 4.4g
Protein 6.5g
3

PROTEIN PUMPKIN ROLLS WITH PROTEIN CREAM CHEESE

PROTEIN PUMPKIN ROLLS WITH PROTEIN CREAM CHEESE

Don't fall prey to the temptation of warm cinnamon buns. Instead, try this recipe by Optimum athlete Kate Osman. With pumpkin-flavored dough and a sweet, cream cheese glaze, these rolls are sure to taste like a full-on cheat meal without the hefty nutritional price tag. Coming in at under 200 calories and packed with 17 grams of protein, they're fitness-pro approved!

Ingredients for rolls

pumpkin canned 1/4 cup


Coconut flour 2 tbsp


eggs whites1/3 cup


baking powder 1/4 tbsp



Ingredients for Protein Cream Cheese Frosting

low-fat cream cheese 1/3 cup



water


splenda optional


Directions
Directions for rolls
  1. Preheat oven to 375 degrees F.
  2. In a bowl, mix all ingredients together. Spray a cupcake pan with nonstick cooking spray and spoon in batter to make 4 rolls.
  3. Place in oven and bake for about 10 minutes.
  4. Using a knife, loosen the rolls from the pan and flip them over. Continue baking for 2-5 minutes. Be careful not to overcook. Insert a toothpick and make sure it comes out clean to ensure rolls are baked through.
  5. Remove from oven to cool.
Directions for Protein Cream cheese Frosting
  1. Mix cream cheese and casein powder together in a bowl. Add sweetener and water if needed. Just try not to eat it all before you ice the rolls.
  2. Frost and dig in!


Nutrition Facts
Serving Size: 1 frosted roll
Recipe yields: 4
Amount per serving
Calories 155
Total Fat 5g
Total Carbs 6g
Protein 17g

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4

PUMPKIN CRANBERRY STREUSEL BARS

PUMPKIN CRANBERRY STREUSEL BARS

Who doesn't love baked goods with crumbly topping? Throw in pumpkin and cranberries, and you've got athlete Maria DiNello's winning recipe that's sure to top your list of seasonal favorites.

Ingredients for filling

splenda 1/2 cup


pumpkin canned 8 oz


cinnamon 1 tsp


pumpkin pie spice 1 -1/2 tsp


baking soda 2 tsp


salt 1/4 tsp


egg whites 3 large


vanilla extract 1 1/2 tsp


flour 1 cup of oat



unsweetened almond milk 1/4 cup


chopped pecans 1/4 cup


sugar-free raspberry or cranberry jelly 1/3 cup


Ingredients for Streusel

splenda 3 tsp


coconut oil 3 tbsp


whole oats 1/2 cup


cinnamon 1 tsp


pumpkin spice 1 tsp


Directions
  1. Preheat oven to 350 degrees F.
  2. Cover an 8x8 glass dish with nonstick spray.
  3. Combine all ingredients except pumpkin, walnuts, and oat flour. Once mixed, add in pumpkin, walnuts, and flour.
  4. Spread half of the batter into the glass dish.
  5. Spread sugar-free jelly over batter, and pour remaining batter on top of jelly.
  6. In a separate bowl, mix the last four ingredients together. The mixture should be clumpy. Break it into pieces over batter for streusel topping.
  7. Bake for 20 minutes. Cut into 12 squares.


Nutrition Facts
Serving Size: 1 square
Recipe Yields: 12
Amount per serving
Calories 120
Total Fat 6.2g
Total Carbs 11.6g
Protein 5.3g
5

PROTEIN PUMPKIN MOUSSE PIE

PROTEIN PUMPKIN MOUSSE PIE

There are times when Jell-O just doesn't hit the spot and pudding's consistency doesn't feel quite right. That's when mousse is the perfect solution! There's nothing quite like that creamy thickness that also carries an airy consistency. Get your fill of this flavorful treat with bodybuilder Amber Passini's pumpkin-filled dessert!

Ingredients

fat-free milk 1/2 cup


pumpkin pie spice 1 tbsp


fat-free, sugar-free vanilla instant pudding mix 1 package


frozen, reduced-fat, nondairy whipped topping 1 tub


Keebler Ready Crust reduced-fat graham pie crust 1


Directions
  1. In a large bowl, whisk together milk and spices. Add pumpkin and stir until combined.
  2. Add pudding mix and protein powder.
  3. Beat with wire whisk for 1-1/2 minutes. Stir in half of the whipped topping. Spread the mixture into the premade crust.
  4. Top with remaining whipped topping.
  5. Refrigerate at least 3 hours.


Nutrition Facts
Serving Size: 1 slice
Recipe Yields: 8
Amount per serving
Calories 121.5
Total Fat 4.5g
Total Carbs 13g
Protein 7.8g
6

PUMPKIN PROTEIN BARS

PUMPKIN PROTEIN BARS

Protein bars are great go-to snacks. They're portable, easy, and give you something to reach for in lieu of that bag of chips. More often than not, you can also add delicious to the list. If you're looking for a pumpkin bar recipe that doesn't fall short, reach for this one from Optimum athlete Sean Royer.

Ingredients for add-ins

mixed nuts 1/3 cup


wheat bran 1/4 cup


raisins 1/4 cup


unsweetened coconut 1/4-1/2 cup shaved


flax seeds 2 tbsp


carob chips 1/8 cup



Nutrition Facts
Serving Size: 1 bar
Recipe yields: 24
Amount per serving
Calories 236
Total Fat 20g
Total Carbs 9g
Protein 13g
7

PUMPKIN MILLION DOLLAR PIE

PUMPKIN MILLION DOLLAR PIE

Bikini competitor Dayna Tappan's favorite fall flavor comes with a hefty price tag—a cool million, to be exact. With pecans, almonds, and a graham cracker crust—not to mention a generous serving of pumpkin—this pie is well worth its name.


Nutrition Facts
Serving Size: 1 slice
Recipe yields: 8
Amount per serving
Calories 317
Total Fat 10g
Total Carbs 20g
Protein 36g
8

PUMPKIN PIE ICE CREAM

PUMPKIN PIE ICE CREAM

Warm weather may be on its way out, but that doesn't mean ice cream is off-limits. Put a seasonal spin on this delicious delicacy—and lighten things up with protein-rich yogurt—with Dayna Tappan's recipe for a cool, refreshing treat.


Nutrition Facts
Serving Size: 1 serving
Recipe yields: 8
Amount per serving
Calories 218
Total Fat 2g
Total Carbs 14g
Protein 34g
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