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I’m not sure where you’re at in the world, but where I am, fall is slowly starting to creep in, and I couldn’t be more excited! There’s something about this time of year that feels like pure magic—sweaters are being dusted off and hung in the closet, 3D bats are flying up by the chimney with care, and the scent of pumpkin spice is in the air everywhere!
I don’t know about you, but I absolutely live for those cozy, seasonal flavors, especially anything pumpkin spice! But as much as I love a good pumpkin spice latte, I’m not always thrilled about the idea of downing a 300+ calorie drink. So, if you’re in the same boat, craving that festive pumpkin spice kick without the extra sugar and calories, fear not! I've put together a list of gut-friendly, healthy recipes that will satisfy your pumpkin cravings and keep you feeling great. Whether you’re in the mood for a warm drink, a sweet snack, or a hearty breakfast, these recipes have got you covered for all your pumpkin spice needs this fall!
1. Pumpkin Spice Overnight Oats
Start your day with a creamy, pumpkin-infused breakfast that’s as easy to make as it is delicious.
Ingredients:
1/2 cup rolled oats
1/2 cup unsweetened almond milk
1/4 cup pumpkin puree
1 tsp pumpkin spice
1 tsp maple syrup (optional)
Toppings: nuts, seeds, or dried fruit
Instructions:
In a mason jar or bowl, combine the oats, almond milk, pumpkin puree, pumpkin spice, and maple syrup.
Stir well, cover, and refrigerate overnight.
In the morning, give it a stir, add your favorite toppings, and enjoy!
2. Whole30 Pumpkin Spice Smoothie
This dairy-free smoothie is packed with nutrients and bursting with fall flavors, making it a perfect quick breakfast or post-workout treat.
Ingredients:
1/2 cup pumpkin puree
1 frozen banana
1/2 cup coconut milk
1 tsp pumpkin spice
1/2 tsp vanilla extract
Ice cubes (optional)
Instructions:
Place all ingredients in a blender.
Blend until smooth and creamy.
Pour into a glass and enjoy immediately.
3. Pumpkin Spice Energy Balls
These no-bake energy balls are a delicious and healthy snack option, combining the goodness of nuts, dates, and pumpkin spice.
Ingredients:
1 cup dates (pitted)
1/2 cup nuts (almonds or cashews work well)
1/4 cup pumpkin puree
1 tsp pumpkin spice
1/4 cup shredded coconut (optional)
Instructions:
In a food processor, blend the dates and nuts until finely chopped.
Add the pumpkin puree and pumpkin spice, blending until the mixture comes together.
Roll the mixture into small balls and, if desired, roll them in shredded coconut.
Store in the refrigerator for up to a week.
4. Gluten-Free Pumpkin Spice Pancakes
These fluffy pancakes are made with almond flour and packed with the warm flavors of fall. Perfect for a weekend breakfast!
Ingredients:
1 cup almond flour
1/2 cup pumpkin puree
2 eggs
1 tsp pumpkin spice
1/2 tsp baking powder
1 tsp vanilla extract
1 tbsp coconut oil (for cooking)
Instructions:
In a mixing bowl, combine the almond flour, pumpkin puree, eggs, pumpkin spice, baking powder, and vanilla extract.
Heat coconut oil in a non-stick skillet over medium heat.
Pour batter onto the skillet, forming small pancakes.
Cook until bubbles form on the surface, then flip and cook the other side until golden brown.
Serve with pure maple syrup or your favorite toppings.
5. Pumpkin Spice Chia Pudding
This chia pudding is creamy, delicious, and packed with the flavors of fall. Perfect for a make-ahead breakfast or dessert.
Ingredients:
1/4 cup chia seeds
1 cup unsweetened coconut milk
1/4 cup pumpkin puree
1 tsp pumpkin spice
1 tsp maple syrup (optional)
Toppings: nuts, seeds, or fruit
Instructions:
In a bowl, whisk together the chia seeds, coconut milk, pumpkin puree, pumpkin spice, and maple syrup.
Cover and refrigerate for at least 4 hours or overnight.
Stir well before serving and top with your favorite toppings.
6. Healthy Pumpkin Spice Muffins
These moist, flavorful muffins are made with whole wheat flour and natural sweeteners, making them a perfect fall treat.
Ingredients:
1 1/2 cups whole wheat flour
1/2 cup pumpkin puree
1/2 cup unsweetened applesauce
2 eggs
1/2 cup honey or maple syrup
1 tsp pumpkin spice
1 tsp baking soda
1/2 tsp salt
Instructions:
Preheat your oven to 350°F (175°C) and line a muffin tin with paper liners.
In a large bowl, whisk together the pumpkin puree, applesauce, eggs, and honey.
Add the flour, pumpkin spice, baking soda, and salt, and stir until just combined.
Divide the batter evenly among the muffin cups.
Bake for 20-25 minutes, or until a toothpick inserted into the center comes out clean.
Let cool before enjoying.
7. Pumpkin Spice Roasted Almonds
A simple and satisfying snack, these roasted almonds are coated in a light layer of pumpkin spice and maple syrup.
Ingredients:
2 cups raw almonds
1 tbsp coconut oil (melted)
1 tsp pumpkin spice
1 tbsp maple syrup
Pinch of sea salt
Instructions:
Preheat your oven to 325°F (165°C) and line a baking sheet with parchment paper.
In a bowl, mix together the melted coconut oil, pumpkin spice, maple syrup, and sea salt.
Add the almonds and toss to coat.
Spread the almonds in a single layer on the baking sheet.
Roast for 15-20 minutes, stirring halfway through, until golden and fragrant.
Let cool before enjoying.
8. Pumpkin Spice Baked Oatmeal
This warm and comforting baked oatmeal dish is perfect for a cozy fall breakfast.
Ingredients:
2 cups rolled oats
1/2 cup pumpkin puree
2 eggs
1 cup unsweetened almond milk
1 tsp pumpkin spice
1/4 cup maple syrup
1/4 cup chopped nuts or seeds
Instructions:
Preheat your oven to 350°F (175°C) and grease a baking dish.
In a large bowl, mix together the oats, pumpkin puree, eggs, almond milk, pumpkin spice, and maple syrup.
Pour the mixture into the prepared baking dish.
Sprinkle the chopped nuts or seeds on top.
Bake for 30-35 minutes, until set and golden brown.
Serve warm, topped with a drizzle of maple syrup or a dollop of yogurt.
9. Pumpkin Spice Granola
This crunchy granola is perfect for topping yogurt, adding to smoothies, or enjoying as a snack.
Ingredients:
3 cups rolled oats
1/2 cup chopped nuts (walnuts, pecans, or almonds)
1/4 cup pumpkin puree
1/4 cup maple syrup
2 tbsp coconut oil (melted)
1 tsp pumpkin spice
1/2 tsp vanilla extract
Instructions:
Preheat your oven to 300°F (150°C) and line a baking sheet with parchment paper.
In a large bowl, mix together the oats, nuts, pumpkin puree, maple syrup, coconut oil, pumpkin spice, and vanilla extract.
Spread the mixture evenly on the baking sheet.
Bake for 25-30 minutes, stirring halfway through, until golden and crisp.
Let cool completely before storing in an airtight container.
10. Pumpkin Spice Protein Bars
These homemade protein bars are packed with flavor and nutrients, making them a perfect post-workout snack or healthy dessert.
Ingredients:
1 1/2 cups rolled oats
1/2 cup protein powder (vanilla or unflavored)
1/4 cup pumpkin puree
1/4 cup almond butter
1/4 cup honey or maple syrup
1 tsp pumpkin spice
1/2 tsp vanilla extract
1/4 cup mini chocolate chips (optional)
Instructions:
In a large bowl, combine the oats, protein powder, and pumpkin spice.
In a separate bowl, mix together the pumpkin puree, almond butter, honey, and vanilla extract.
Add the wet ingredients to the dry ingredients and stir until well combined.
Fold in the mini chocolate chips, if using.
Press the mixture into a lined 8x8-inch baking dish.
Refrigerate for at least 2 hours before cutting into bars.
As the leaves begin to change and the air turns crisp, there's no better time to embrace the flavors of fall in a way that’s both satisfying and healthy. These gut-friendly pumpkin spice recipes are the perfect way to indulge in the season’s most beloved flavor without the guilt. Whether you’re cozying up with a warm drink, enjoying a sweet treat, or starting your day with a hearty breakfast, these recipes will keep you feeling nourished and energized. So go ahead, enjoy all that autumn has to offer while treating your body well—you deserve it!
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