Just like a trip to the farmer’s market, Starbucks and Dairy Queen have a way of reminding us what’s in season. And their ads are a bit more ubiquitous.
Have you seen the pumpkin lattes and blizzards in recent commercials?
They’re missing some important facts:
Starbucks Grande Pumpkin Spice Latte, 2% Milk, and Whipped Cream = 380 calories.
Dairy Queen Medium Pumpkin Pie Blizzard Treat = 740 calories.
These indulgences can tip your calorie and point intentions into the red zone. They also fall short on nutrition and satiation. But there’s a better way. Introducing my favorite pumpkin recipes!
My deep-rooted love of all things pumpkin is not without merit. Pumpkin adds volume, flavor, and minimal calories to dishes. Its orange color is a hint that it’s rich in beta-carotene.
This antioxidant converts into vitamin A in the body and has an important role in preventing cancer and disease.
There’s no reason to be shy about these facts:
1 cup cooked pumpkin = 49 calories.
Am I advising you to eat plain, cooked, boring pumpkin? Not quite. My recipes will incorporate the benefits of the ingredient and tickle your taste buds at the same time. Tis the season to fall for these pumpkin recipes.
Breakfast
Staples
Keep these staples on hand in your refrigerator for guilt-free dessert-like breakfast toppings.
Spice up plain old Philadelphia cream cheese. Pumpkin Spice Cream Cheese is excellent on whole grain bagels.
Stir this Pumpkin Butter into oatmeal or yogurt.
Pancakes
If you make any of these pumpkin recipes, choose this one. My favorite is Pumpkin Protein Pancakes. My tried and true recipe is below.
Servings: 1
Ingredients:
1/2 cup 1% fat cottage cheese
4 egg whites
1/2 cup pumpkin puree
1/2 cup rolled oats dry
1 tsp vanilla
1/2 tsp cinnamon
1/2 tsp baking powder
Instructions:
Place all of the ingredients in a food processor and pulse. Once smooth, pour into two hot no-stick frying pans. Your batter will take a little longer to cook than regular pancakes due to the thicker consistency. Watch for bubbles, as typical, to check for doneness.
Per Serving: 344 calories, 44 carbs, 4 gram fat, 36 gram protein, 7 gram fiber
If you’re in the mood for another variety of pumpkin pancakes try these:
Pumpkin Spice Protein Pancakes
Four Ingredient Pumpkin Protein Pancakes
Chocolate Chip Protein Pumpkin Pancakes
French Toast
For an alternative to the pancake, try one of these dense and flavorful French toast options. I like to cook mine until the edges are crusty. You’ll notice the pumpkin flavor most in the fluffier interior.
Oatmeal
Oats are hardy, full of fiber, and fill me up much better than cold cereal. Try one of these varieties of oatmeal.
Slow Cooker Pumpkin Pie Steel Cut Oats No Sugar Added
Overnight oats “cook” like magic while you sleep. Here are some recipes that incorporate our star ingredient.
Pumpkin Pie Overnight Protein Oatmeal
Turning on the oven is much less offensive (even a welcome source of heat) as it starts to get cool in the fall. Try these recipes for baked oatmeal.
Baked Pumpkin Chocolate Chip Oatmeal
Baked Oatmeal with Pumpkin and Bananas
Lunch / Dinner
Soups and Chili
The start of fall is perfect for steaming soups and chili. Try these warm and satisfying recipes pumped up with pumpkin.
Slow Cooker Pumpkin Black Bean Chili
Crockpot Turkey White Bean Pumpkin
Easy Healthy Low Calorie Pumpkin Soup
Pasta
Pumpkin has protein, fiber, and healthy carbs. So do these recipes blending pasta and pumpkin.
Guiltless Pumpkin Alfredo Sauce
Dessert/Snacks
Bread
Well-meaning neighbors might drop off mini pumpkin loaves at your house around the holidays. You’ll be ready to re-gift those calorie bombs after trying these pumpkin bread recipes.
Low Fat Pumpkin Bread with Pepitas
Cheesecake
If pumpkin and cheesecake both filled out a Match.com profile, they’d be 100% compatible. Here’s proof.
Pumpkin Swirl Cheesecake Yogurt
Sugar Free Low Carb Pumpkin Cheesecake
Muffins
Muffins are an excellent portion controlled pumpkin dessert. You’ll crave these recipes as a dessert after any meal.
Two Ingredient Skinny Healthy Chocolate Pumpkin Muffins
Healthy Pumpkin Muffins with Cream
Skinny Mini Pumpkin Chocolate Chip
Cookies
Pumpkin deserves the spotlight in these cookies as it adds flavor and moisture. They’re also healthy enough to budget for more than one.
No Bake Pumpkin Oatmeal Cookie
Pumpkin Oatmeal Chocolate Chip Cookies
Brownies and Bars
Cutting these bars into diamonds or squares will be just as fun as carving your pumpkin this Halloween. They taste great too!
Two Ingredient Pumpkin Brownies
Chocolate Pumpkin Pie Brownies
Pumpkin Chocolate Chip Granola Bars
Sugar Free Pumpkin Bars with Creamy Frosting
Pumpkin Bars with Vanilla Bean Cream Cheese Frosting
Pudding and Custard
These pumpkin desserts preserve the creamy texture of our star ingredient. Serve these puddings and custards for a crowd or in individual ramekins.
Skinny Pumpkin Pie Dip Is it a dip or pudding? You decide and dig in!
Paleo Maple Pumpkin Custard Cups
Pumpkin Pie Custard Gluten Free Low Carb
Crockpot Pumpkin Custard for Fall
Ice cream
Don’t fall for Dairy Queen commercials. These treats are as convenient as the drive-through, just as delicious, and healthier.
Protein Packed Pumpkin Cheesecake Ice Cream
Pumpkin Cookie Dough Ice Cream
5 Minute Pumpkin Pie Ice Cream
Cake
Fall birthday boys and girls rejoice. You have a pumpkin cake option.
Single Serving Pumpkin Buckwheat Microwave Cake
Easy Healthy Low Fat Pumpkin Cake
Pie
Pumpkin pie is the classic dessert for our star ingredient. Try these healthy spins on nostalgic pumpkin pie.
Drinks
Latte
You be the judge. Does Starbucks compete with these healthy pumpkin lattes?
Skinny Slow Cooker Pumpkin Spice Latte
Sugar Free Low Carb Pumpkin Spice Latte
Smoothies/ Shakes
Sip and slurp these innovative pumpkin smoothies and shakes. They deserve a patent.
Of course, fresh pumpkin has a season. It can be cooked (even in a slow cooker) and pureed. Or use canned pumpkin. It’s readily available, inexpensive, and convenient. Important tip: Beware of canned pumpkin versus pumpkin pie filling. The filling is loaded with extra sugar and calories these recipes don’t need.
Now bookmark this page and cook up a pumpkin treat. I’d love to see your pictures posted on the Half Size Me Facebook page.