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 in full swing!
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 pursuing 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!
Let's start it off with one of my favorites...
High-Protein Pumpkin Spice Smoothie
Servings: 1
Time: 5 Minutes
INGREDIENTS:
8 Oz. Unsweetened Almond Milk
1 1/2 Scoops 1st Phorm Level-1 Pumpkin Spice Latte Protein Powder
1/2 Tsp Vanilla Instant Pudding Mix
1/4 Tsp Pumpkin Pie Spice
1/4 Tsp Ground Cinnamon
1 1/2 Cups Ice
Optional Toppings:
• Whipped Cream
• Chocolate Chips
• Chocolate Syrup
• Caramel
Directions:
For this recipe, you'll need:
• Blender
• Cup/Glass
1. Put all of the ingredients in the blender.
2. Blend the ingredients on high for 30 seconds to a minute (or until you achieve the preferred consistency).
3. Pour the smoothie into a cup, add optional toppings if desired, and enjoy!
MACROS PER SERVING:
Calories: 270
Protein: 39g
Carbs: 13g
Fat: 7g
Fiber: 0g
Click the Recipe link below to save directly to the 1st Phorm App:
Pumpkin Spice High-Protein Mug Cake
Servings: 1
Time: 6 Minutes
INGREDIENTS:
1 Scoop 1st Phorm Level-1 Pumpkin Spice Latte Protein Powder
1/2 Tsp Pumpkin Spice
1/2 Tsp Baking Powder
1/2 Tsp Baking Soda
2 Tsp Sugar Substitute
1/4 Cup Water
1/2 1st Phorm Pumpkin Spice Crunch Protein Powder Level-1 Bar, Cut Up
Optional Toppings:
• Whipped Cream
• White Chocolate Chips
• Chocolate Syrup
Directions:
For this recipe, you'll need:
• Microwave-Safe Mug or Bowl
• Microwave
• Spoon
1. In a large microwave-safe mug, mix all the dry ingredients.
2. Add water and stir into a pudding consistency. Cut up the Level-1 Bar, and mix it in.
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 any other optional toppings on top and enjoy!
MACROS PER SERVING:
Calories: 286
Protein: 35g
Carbs: 19g
Fat: 10g
Fiber: 1g
Click the Recipe link below to save directly to the 1st Phorm App:
Pumpkin Spice Banana Nut Bread
Servings: 8 | (1 Serving = 1 Slice)
Time: 55 Minutes
INGREDIENTS:
1/3 Cup Honey
1 Tsp Vanilla Extract
2/3 Cup 100% Pumpkin Puree
2 Whole Eggs
2 Small Ripe Bananas
1/4 Cup Unsweetened Vanilla Almond Milk
1 Tsp Baking Soda
1/2 Tsp Salt
1 Tsp Ground Cinnamon
1 Tsp Pumpkin Pie Spice
4 Scoops 1st Phorm Level-1 Pumpkin Spice Latte Protein Powder
1-1/4 Cup Oat Flour
Non-Stick Cooking Spray
Optional Toppings:
• Walnuts
Directions:
For this recipe, you'll need:
• 9.5" x 5" Rectangular Bread Loaf Pan
• Conventional Oven
• Mixing Spoon
1. Preheat oven to 325°F. Spray a 9.5 x 5 in. rectangular bread loaf pan with non-stick cooking spray.
2. In a 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 (or preferred milk).
3. Add in baking soda, salt, pumpkin pie spice, and cinnamon. Pour in the protein powder and oat flour. If you'd like, you can also add nuts, chocolate chips, or dried fruit.
4. Bake for 35-45 minutes (or until a toothpick/knife inserted into the center comes out clean). Let it cool in the pan for 10-15 minutes.
5. Remove from pan and let cool for at least 20 more minutes before slicing into eighths.
6. Serve right away. Or add plastic wrap to the top of the bread pan. Store for 3 days on the countertop or refrigerate for up to 5 days.
MACROS PER SERVING:
Calories: 235
Protein: 17g
Carbs: 33g
Fat: 4g
Fiber: 3g
Click the Recipe link below to save directly to the 1st Phorm App:
Pumpkin Spice High-Protein Cheesecake Bites
Servings: 2 | (1 Serving = 1 Cheesecake Bite)
Prep Time: 8 Minutes
Fridge Time: 1 Hour
INGREDIENTS:
3/4 Cup High-Protein Vanilla Yogurt
1 Scoop 1st Phorm Level-1 Pumpkin Spice Latte Protein Powder
1 Tsp Sugar-Free Cheesecake Pudding Mix
2 Tbsp Low-Fat Cream Cheese, Softened
1/2 Tsp Pumpkin Pie Spice
1/2 Tsp Ground Cinnamon
2 Mini Graham Cracker Crusts
Optional Toppings:
• Whipped Cream
• Graham Crackers
• Pecans
Directions:
For this recipe, you'll need:
• Fridge
• Small Mixing Bowl
• Mixing Spoon
1. In your small mixing bowl, combine the yogurt, protein powder, pudding mix, cream cheese, pumpkin pie spice, and cinnamon. Stir with a spatula until combined well.
2. Divide the mixture into two and split it between the 2 mini graham cracker crusts.
3. For the best cheesecake consistency and flavor, chill them in the fridge for at least 1 hour before serving.
4. Top each cheesecake bite with optional toppings, and enjoy! You can store them in the fridge for up to 4 days.
MACROS PER SERVING:
Calories: 295
Protein: 29g
Carbs: 23g
Fat: 9g
Fiber: 1g
Click the Recipe link below to save directly to the 1st Phorm App:
Pumpkin Spice Mini Waffles
Servings: 1 | (1 Serving = 4 Mini Waffles)
Time: 20 Minutes
INGREDIENTS:
1/2 Cup Water
1/2 Cup High-Protein Waffle/Pancake Mix
1/4 Cup Pumpkin Puree
1 Scoop 1st Phorm Level-1 Pumpkin Spice Latte Protein Powder
1 Tsp Ground Cinnamon
Cooking Spray
Optional Toppings:
• Peanut Butter
• Butter
• Chopped Walnuts
• Sugar-Free Maple Syrup
• Honey
Directions:
For this recipe, you'll need:
• Mini Waffle Iron
• Medium Mixing Bowl
• Mixing Spoon
1. Turn on your mini waffle iron and allow it to warm up.
2. In a medium bowl, mix all the ingredients until combined. The batter should match the consistency of normal waffle batter. Add water (or milk if desired) until the desired consistency. If your batter gets too runny, try adding more waffle/pancake mix.
3. Once the waffle iron is ready, lightly spray it with cooking spray. Add 1/4 of the batter and allow it to cook, no longer than a minute. Or follow the typical times for your waffle iron, or cook each side of the waffle until golden brown.
4. Add waffles to a plate, add your toppings, and enjoy!
MACROS PER SERVING:
Calories: 397
Protein: 41g
Carbs: 50g
Fat: 6g
Fiber: 8g
Click the Recipe link below to save directly to the 1st Phorm App:
Pumpkin Spice Protein Dip
Servings: 5 | (1 Serving = 1/2 Cup)
Prep Time: 5 Minutes
Chill Time: 1 Hour
INGREDIENTS:
1/2 Cup 100% Pumpkin Puree
2 Scoops 1st Phorm Level-1 Pumpkin Spice Latte Protein Powder
1 Tsp Pumpkin Pie Spice
1 (8 Oz) Container Whipped Topping
Serve With:
• Apples
• Graham Crackers
• Grapes
• Vanilla Wafers
• Pretzels
DIRECTIONS:
For this recipe, you'll need:
• Large Bowl
• Refrigerator
• Mixing Spoon
1. In a large bowl, mix the pumpkin, protein powder, and pumpkin pie spice together.
2. Then, fold in whipped topping.
3. Chill in the refrigerator for at least an hour or until ready to serve.
4. Serve with your choice of apples, graham crackers, grapes, vanilla wafers, pretzels, etc. Enjoy!
*Can be stored in the fridge for up to a week.
MACROS PER SERVING:
Calories: 74
Protein: 10g
Carbs: 5g
Fat: 2g
Fiber: 1g
Click the Recipe link below to save directly to the 1st Phorm App:
Pumpkin Spice Muffins
Servings: 18 | (1 Serving = 1 Muffin)
Prep Time: 8 Minutes
Bake Time: 15 Minutes
INGREDIENTS:
1 1/2 Cup Old-Fashioned Rolled Oats
1 Cup 1st Phorm Level-1 Pumpkin Spice Latte Protein Powder
1 Cup Almond Flour
3 Whole Eggs
1/2 Cup 100% Pumpkin Puree
1 Tsp Baking Soda
1 1/2 Tsp Vanilla Extract
1/4 Cup Honey
1/2 Cup Coconut Oil
Pinch of Salt
Optional Add-Ins:
• 2 Tbsp Flax Meal
• 1 Cup White Chocolate Chips
DIRECTIONS:
For this recipe, you'll need:
• Large Bowl
• Oven
• Mixing Spoon
• Muffin Pan
• Muffin Tin Liners or Non-Stick Spray
1. Preheat the oven to 300°F.
2. In a large bowl, start by mixing all wet ingredients, then the dry ingredients, and mix well until combined.
3. Grab a muffin pan. Add muffin tin liners (if not, be sure to spray the muffin tin with non-stick spray). Then add the batter to the muffin pan.
4. Bake for 14-15 minutes. Take them out and let them cool for 5 minutes before serving.
MACROS PER SERVING:
Calories: 174
Protein: 8g
Carbs: 12g
Fat: 11g
Fiber: 2g
Click the Recipe link below to save directly to the 1st Phorm App:
Pumpkin Pie Energy Balls
Servings: 18 | (1 Serving = 1 Ball)
Prep Time: 15 Minutes
Chill Time: 15 Minutes
INGREDIENTS:
1 Cup High-Protein Nut Butter
5 Tbsp 100% Pumpkin Puree
4 Tbsp Sugar-Free Maple Syrup
1 Tsp Vanilla Extract
2 Scoops 1st Phorm Level-1 Pumpkin Spice Latte Protein Powder
2 Tsp Pumpkin Spice
1/2 Cup Sugar-Free White Chocolate Chips
Optional Toppings:
• Graham Crackers
• Ground Cinnamon
DIRECTIONS:
For this recipe, you'll need:
• Large Bowl
• Mixing Spoon
1. In a large bowl, mix together your nut butter, pumpkin puree, maple syrup, and vanilla extract until smooth.
2. Add in the protein, pumpkin spice, and white chocolate chips until the mixture is fully combined and there are no clumps. The dough will be a little wet, but if it's too sticky to work with, add an extra tbsp of protein powder until you reach the desired consistency.
3. Roll the dough into roughly tablespoon-sized balls for a total of 18.
4. Optional: If you'd like to, you may roll the balls in the crushed graham crackers.
5. Refrigerate the energy balls for 15-20 minutes before serving.
*Can be stored in the fridge for up to a week.
MACROS PER SERVING:
Calories: 115
Protein: 7g
Carbs: 6g
Fat: 7g
Fiber: 2g
Click the Recipe link below to save directly to the 1st Phorm App:
BONUS RECIPE: PUMPKIN SPICE CRUNCH BAR
Perfect to enjoy anywhere this fall!
Directions:
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 eat the whole thing in 10 seconds).
Macros Per Serving:
Calories: 260
Protein: 20g
Carbs: 19g
Fat: 13g
LOOKING FOR MORE HEALTHY RECIPES?
For more healthy recipes, you can download our FREE Pumpkin Spice Protein Recipe Book here. You'll get over 20 protein-packed recipes to fuel your health and fitness goals and satisfy your fall cravings!
