By: Tayler Glenn
As soon as October 1st was in sight, we whipped out pumpkin everything with absolutely no shame! While the weather may suggest that summer is still in the air, our taste buds are saying something different – Fall vibes are here to stay! There’s something just so comforting about the thick, chewy taste of pumpkin bites, bars, and breads – but the sugar and unhealthy fats? Not so much.
Enjoy a lighter take on your soul-warming favorites with these 7 essential high-protein pumpkin recipes that are packed full of flavor without all the sugar!
Flourless Pumpkin Breakfast Brownies
These healthy flourless pumpkin breakfast brownies are moist, dense, and packed with protein goodness! Without the addition of flour, sugar, or oil, this recipe qualifies as a great start to the day and a pretty great way to end one, too! Perfect for a make-ahead breakfast or snack, these brownies are gluten-free, plant-based (if using TLS® Plant-Based Protein), dairy-free, and sugar-free. Plus, they even qualify as paleo!
Prep Time: 30 minutes
Serves: Makes 12 servings
Ingredients:
- 1 cup pumpkin puree
- 1/2 cup nut butter
- 2 T unsweetened cocoa powder
- 1-2 scoops of TLS® Protein Powder – Vanilla
Method:
- Preheat oven to 350 + spray a small loaf pan (6×6) with nonstick spray
- Mix all your ingredients until a thick batter is formed
- Pour the mixture into the greased pan and bake for 15-20 minutes, or until a toothpick comes out just clean from the center.
- Remove from the oven and allow to cool in the pan completely. For the best texture, refrigerate after it has cooled and keep refrigerated at all times.
Enjoy!
Pumpkin Spiced Power Pancakes
It’s easy for a healthy, whole grain pancake breakfast to turn into a “dessert before 9 a.m.” situation, even with the best intentions in mind. Overwhelmed with toppings and syrups that pack in empty calories and quick sugars, many of us simply stay away from this higher-carb meal. Worry no more! Low in sugar and high in, you’ll know you’ve done your body a favor with these pumpkin pancakes!
Prep Time: 20 minutes
Serves: Makes 1 serving
Ingredients:
- 2 Tbsp. gluten-free flour
- 1/2 tsp ginger
- 1/2 tsp baking powder
- 1 svg. TLS® Shake – Vanilla
- 1/2 tsp cinnamon
- 1/4 tsp sea salt
- 1 Tbsp. granulated sweetener
- 1/2 tsp nutmeg
- 2 egg whites
- 1/2 tsp vanilla extract
- 1/4 cup pumpkin puree
- 1 T almond milk
Method:
- In large bowl, mix flour, protein powder, spices, sweetener, salt, and baking powder.
- In a small bowl, whisk egg whites with the vanilla extract.
- Add to the dry mixture and stir until you’ve reached a dough-like consistency.
- Add pumpkin and slowly add the milk one tablespoon at a time until a thick batter is formed.
- Heat a frying pan on low heat and spray with cooking oil.
- Once pan is extremely hot, pour 1/4 cup servings of the batter and cover.
- Flip the pancakes once they begin to bubble and edges begin to brown then cover again for 1 minute.
- Repeat until all the batter is used
Top these with pumpkins seeds, spices, or sautéed apples for a delicious morning start!
Edible Pumpkin Cookie Dough
If you’re a fan of no-bake recipes (or just eating most of the cookie batter before it makes it to the oven) then this healthy cookie dough just became your new fall staple! You can thicken it up to create a super crumbly texture, add in pumpkin seeds or almonds for a healthy crunch, or add liquid + serve it up with apples as a great dip! However you like it, we love how easy this recipe is to adapt to paleo, gluten-free, vegan, or anything diet between. You can even keep it keto by opting for liquid stevia!
Prep Time: 20 minutes
Serves: Makes 1 serving
Ingredients:
- 1 cup pumpkin puree
- 1/2 cup nut butter
- 1/4 cup sticky sweetener of choice
- 1/4 cup coconut flour
- 1-2 tbsp almond milk
- 1-2 tbsp chocolate chips (optional)
Method:
- In a small mixing bowl, combine pumpkin nut butter, and sweetener.
- Add coconut flour one tablespoon at a time, adding more until desired consistency is reached.
- Stir through chocolate chips, if desired, and enjoy!
1-Minute Chocolate Pumpkin Mug Cake
Unlike the typical white flour, butter, oil, and sugar that fills traditional cakes, this one opts to combine the most texture of pumpkin + rich taste of chocolate protein powder to create a more healthful approach! This perfectly portioned treat is a no-mess recipe where the natural pumpkin taste complements the earthy, rich notes of dark cocoa, and it’s ready to eat after only a minute’s prep!
Prep Time: 1 minute
Serves: Makes 1 serving
Ingredients:
- 1 Tbsp. pumpkin puree
- 1 svg. TLS® Whey Protein
- 1 Tbsp. coconut flour
- 1/2 tsp baking powder
- 1 Tbsp. granulated sweetener of choice*
- 2 Tbsp. coconut milk
- 1 Tbsp. cocoa powder
- 1 large egg
Method:
- Grease a microwave safe bowl with cooking spray and add the protein powder, baking powder, coconut flour, sweetener of choice, cocoa powder and mix well.
- Add the egg, pumpkin puree, and add to the dry mixture.
- Add the milk of choice, continuing to add milk until a very thick batter is formed.
- Top with chocolate chips and microwave for 60 seconds, or until just cooked.
Enjoy!
Pumpkin Spice Protein Bars
Pumpkin Spice deserves its own season, in our humble opinion. Until that day comes, we’re taking in all things #PSL with these flavorful, healthy protein bars! They’re thick, chewy, and perfect for those days when you need to grab a quick snack or something to tide you over as you’re running out the door. No matter what, these are always a healthier option than any Pumpkin Spice Latte calling to you from that local coffee shop. You’ve just got to love having a healthier, tastier option, right?
Prep Time: 45 minutes
Serves: Makes 6 servings
Ingredients:
- 1 1/2 cups rolled oats
- 1/4 cup coconut flour
- 1 scoop TLS® Shake – Vanilla
- 2 Tbsp. granulated sweetener of choice
- 1 tsp pumpkin pie spice
- 1 tsp espresso powder or instant coffee
- 1/2 cup pumpkin puree
- 1 tsp vanilla extract
- 1/2 cup but butter
- 1/2 cup maple syrup
- 1 Tbsp. almond milk
- Cinnamon and granulated sweetener of choice, to coat bites in (optional)
Method:
- Line a small 6 x 6 pan with parchment paper
- In a large mixing bowl, combine flours, TLS® protein powder, sweetener, espresso powder, + pumpkin pie spice.
- In microwave or stovetop, heat nut butter with sweetener until combined.
- Mix in vanilla extract.
- Pour wet mixture and pumpkin into the dry mixture and mix well, adding either more milk or flour to reach desired consistency.
- Transfer to pre-lined tray and refrigerate for at least 30 minutes. Once firm, cut into bars and coat in cinnamon/sweetener mixture.
Enjoy!
Healthy Pumpkin Protein Cookies
This recipe checks all our boxes for the Fall season: easy, fast, healthy, and budget-friendly! Without using butter, sugar, or oil, we’re pretty impressed with this new staple! Whether you pair it with a cup of coffee, grab one for post-workout refuel, or sneak these healthier options into the cupboard for the little ones in the house, you can’t go wrong!
Prep Time: 20 minutes
Serves: Makes 16 servings
Ingredients:
- 1 1/2 cups old-fashioned rolled oats
- 1/4 cup TLS® Shake
- 1/3 cup ripe banana, mashed
- 1/2 teaspoon cinnamon
- 1/2 teaspoon pumpkin pie spice
- 1/4 teaspoon salt
- 1/2 teaspoon baking powder
- 1/2 teaspoon baking soda
- 1/4 cup unsweetened applesauce
- 1/2 cup canned pumpkin
- 1 large egg white
- 1 tablespoon mini chocolate chips for topping
Method:
- Preheat oven to 350 degrees + spray baking sheet with cooking spray
- In a medium mixing bowl, mix together dry ingredients.
- Create a well in the center of the dry ingredients, then wet ingredients. Combine wet ingredients first, then stir the entire mixture together
- Scoop 2 tablespoons of dough onto baking sheet for each cookie and flatten slightly as they don’t spread when they bake
- Top with chocolate chips if desired, then bake for 8-10 minutes, or until set.
Enjoy!
Pumpkin Cheesecake Mousse
This high-protein pumpkin recipe for a rich mousse is a creamy take on our favorite pumpkin cheesecake, just better! Packed with protein and fiber while remaining low in sugar and calories, this recipe is one that will leave both you and your sweet tooth satisfied without undoing a hard week’s worth of healthy choices. Add a handful of low-sugar granola or some graham cracker crumbles, and you’ve got a crowd pleaser for the 2018 holiday season!
Prep Time: 10 minutes
Serves: Makes 2-4 servings
Ingredients:
- 1 cup plain greek yogurt
- 1/2 cup pumpkin
- 1/4 cup almond milk
- 1/2 tsp pumpkin pie spice
- 1/2 tsp cinnamon
- 1 svg. TLS® Shake – Vanilla (optional)
- Graham crackers, to serve (optional)
Method:
- Add all ingredients to blender except for graham crackers
- Blend until smooth then place in freezer to set
- When ready to serve, top with graham crackers and cinnamon
Enjoy!
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