by Will Grumke September 10, 2022 5 min read

Fall is finally here! I don't know about you, but fall is easily my favorite time of the year. The leaves start changing colors, the weather is beautiful, and best of all ... Pumpkin season is back!

That's right, it's that time of the year to break out the pumpkin pie, pumpkin spice coffee, and everything else pumpkin.

Now, let's be honest, most of the pumpkin flavored things that come out this time of year do not fit in well when you're pursing your health and fitness goals.

That's why some of us at 1st Phorm HQ wanted to put together a list of healthy and delicious pumpkin spice recipes that you can enjoy guilt-free this fall!

Let's start it off with one of my favorites...

Pumpkin Spice Smoothie

Pumpkin Spice Smoothie

Here's the perfect, healthy pumpkin smoothie for fall! It's low calorie, and low sugar.

Servings: 1



  • 1 tsp vanilla extract
  • 1 tbsp honey or your favorite sweetener

Topping Ideas (also optional):

  • Whipped cream
  • Sprinkles
  • Caramel


1. Add all ingredients to a blender and blend well (about 90 seconds).

2. Add your desired toppings.

Macros (Toppings excluded):

Calories: 375
Protein: 29g
Carbs: 49g
Fat: 7g
Fiber: 8g

Pumpkin Spice Latte


A delicious way to save time and calories in the morning! Plus, you can have it hot or cold ... all up to your personal preference!


  • 6-12oz of hot or iced coffee
  • 1/2 scoop of 1st Phorm Pumpkin Spice Latte Level-1 Protein


1. Brew your favorite coffee.

2. Pour desired amount into a cup (let hot coffee cool for 15-20 minutes or add ice cubes if you prefer an iced latte).

3. Add Pumpkin Spice Latte Level-1.

4. Use a milk frother to blend in protein powder (or shake together in a shaker cup).

5. Add ice cubes if you prefer an iced latte.

6. Enjoy your Pumpkin Spice Latte! 


Calories: 151
Protein: 25g
Carbs: 6g
Fat: 3g
Fiber: 0g

Pumpkin Spice Mug Cake


Servings: 1

Satisfy your nighttime cravings & feel good about it!


  • 1 scoop of 1st Phorm Pumpkin Spice Latte Level-1 Protein
  • 1/2 tsp of pumpkin spice
  • 1/2 tsp of baking powder
  • 1/2 tsp of baking soda
  • 1/4 cup of water or unsweetened almond milk
  • 1 pack of stevia


  • Whipped cream
  • White chocolate chips
  • Pumpkin Spice Crunch Level-1 Bar


1. In a large microwave-safe mug or bowl, mix all dry ingredients.

2. Add water and stir into pudding consistency.

3. Microwave for about 30-60 seconds. (Keep an eye on the mug to make sure it does not overflow)

4. Remove from microwave.

5. Add toppings and enjoy.

Macros (Toppings Excluded):

Calories: 159
Protein: 25g
Carbs: 8g
Fat: 3g
Fiber: 0g

Pumpkin Spice Banana Bread


A delicious snack to share with friend ... or not.

Servings: 8 (1 serving is 1/8 of the loaf).


  • 1 1/2 cup of oat flour
  • 2 scoops of 1st Phorm Pumpkin Spice Latte Level-1 Protein
  • 1/3 cup of honey or maple syrup
  • 2 whole eggs
  • 2 small ripe bananas
  • 2/3 cup of pumpkin puree
  • 1/4 cup of unsweetened vanilla almond milk (or preferred milk)
  • 1 tsp of vanilla extract
  • 1 tsp of baking soda
  • 1/2 tsp of salt
  • 1 tsp of cinnamon
  • 1 tsp of pumpkin pie spice


  • Walnuts
  • Pecans
  • White chocolate chips
  • Dried fruit


1. Pre-heat oven to 325℉. Spray 9" x 5" pan with non-stick spray.

2. In large bowl, whisk together honey, vanilla, and pumpkin puree. Add the eggs and beat them well. Once you're done, whisk in the bananas and almond milk.

3. Add in baking soda, salt, pumpkin pie spice, and cinnamon. Pour in the Level-1 Pumpkin Spice Latte protein and oat flour. If you'd like, you can also add in nuts, chocolate chips or dried fruit.

4. Bake for 35-45 minutes (or until toothpick/knife entered into the center comes out clean). Let cool in the pan for 10-15 minutes.

5. Remove from pan and let cool for at least 20 more minutes before slicing.

Macros Per Serving (Optional Ingredients Excluded):

Calories: 208
Protein: 12g
Carbs: 31g
Fat: 4g
Fiber: 3g

Pumpkin Spice Cookies


A sweet treat for fall that will keep you on track!

Servings: 10 (1 servings is 1 cookie).



1. Preheat the oven to 350℉. Mix wet ingredients, then combine the dry ingredients.

2. Combine the wet and dry ingredients to form a thick dough. Line the baking tray with parchment paper. Now, form cookie shapes exactly how you want them because they won’t change when being baked.

3. Bake in the oven for 10-15 minutes until the cookies turn golden brown. Let the cookies cool down before serving.

Macros Per Serving:

Calories: 179.2
Protein: 9.3g
Carbs: 22g
Fat: 6g

Pumpkin Spice Waffles/Pancakes


Great macros and great flavor to switch up your breakfast!

Servings: 4 mini waffles/pancakes


  • Cooking oil spray
  • 1/2 cup of water
  • 1/2 cup of your favorite waffle/pancake mix
  • 1 tbsp of pumpkin puree
  • 1 scoop of 1st Phorm Pumpkin Spice Latte Level-1 Protein
  • 1 tsp of cinnamon

Toppings (Optional):

  • Peanut butter
  • Shredded coconut
  • Chopped walnuts
  • Sugar-free maple syrup
  • Honey


1. Turn on your waffle iron or place a pan on the stove and allow it to warm up while you complete the following steps. In a large bowl, mix all ingredients together until combined.

2. Once the waffle iron/pan is ready, lightly spray with cooking oil. Add the batter and allow it to cook. Follow the typical times for your waffle iron or cook each side of the pancake until golden brown.

3. Add toppings and enjoy!

Note: Nutrition information depends on how big the waffle iron is. Make sure to include toppings when calculating macros.

Macros Per Serving:

Calories: 91.7
Protein: 10g
Carbs: 10g
Fat: 1.3g
Fiber: 1.8g

Pumpkin Protein Muffins


Servings: 18 (1 serving is 1 muffin).


  • 1 cup of 1st Phorm Level-1 Pumpkin Spice Latte Protein
  • 1 1/2 cup of oats
  • 1 cup of almond flour
  • 3 whole eggs
  • 1/2 cup of pumpkin puree
  • 1 tsp baking soda or 2 tsp baking powder
  • 1 1/2 tsp of vanilla extract
  • 1/4 cup of honey
  • 1/2 cup of coconut oil or grass fed butter
  • Pinch of salt


  • 2 tbsp of flaxmeal
  • Handful of white chocolate chips


1. Preheat the oven to 300℉ degrees.

2. Mix all the ingredients in a bowl.

3. Add to a muffin pan. *You can use cupcake liners, but it's not necessary!

4. Bake for 14-15 minutes.

Macros Per Serving:

Calories: 179
Protein: 8g
Carbs: 12g
Fat: 11g
Fiber: 2g

Pumpkin Spice Overnight Oats


Servings: 1


  • 3/4 cup of quick cooking oats
  • 3/4 cup of unsweetened almond or cashew milk
  • 1/4 cup of vanilla greek yogurt
  • 1/2 scoop of 1st Phorm Pumpkin Spice Latte Level-1 Protein
  • 1 tbsp of pumpkin puree


  • Chia seeds
  • Cinnamon


Combine all the ingredients together in a mason jar or bowl. Place in the fridge for 5-8 hours.

Take out of the fridge and dive in!


Calories: 338
Protein: 26g
Carbs: 38g
Fat: 9g

Pumpkin Spice Protein Balls


Servings: 20 (1 servings is 1 ball).


  • 1 cup of quick oats
  • 1/2 cup of nut butter (peanut butter or almond butter is preferred)
  • 1/2 cup of 1st Phorm Pumpkin Spice Latte Level-1 Protein
  • 1/4 cup of honey
  • A dash of cinnamon


  • Handful of white chocolate chips


1. Mix all ingredients together in a bowl to form a dough consistency.

2. Roll into 1 inch balls and place on parchment paper-lined plate.

3. Enjoy right away or store in the fridge until you are ready to eat.

Macros Per Serving:

Calories: 90
Protein: 4.5g
Carbs: 9g
Fat: 4g
Fiber: 1g

Pumpkin Spice Crunch Level-1 Bar


Perfect to enjoy anywhere this fall!


1. Take a Pumpkin Spice Crunch Level-1 Bar out of the box.

2. Unwrap the bar.

3. ENJOY! (seriously ... take your time and enjoy! Don't be like me and eat the whole thing in 10 seconds).

Macros Per Serving:

Calories: 260
Protein: 20g
Carbs: 19g
Fat: 13g

Will Grumke
Will Grumke

NASM Certified Personal Trainer, NASM Certified Nutrition Coach, NASM Certified Fitness Nutrition Specialist, NASM Certified Weight Loss Specialist, NASM Certified Behavioral Change Specialist, NASM VCS Virtual Coaching Specialist, CrossFit Level 1 Trainer