The pumpkin-flavored food and drink craze is sweeping the nation – Pumpkin-flavored offerings are everywhere, but most pumpkin-flavored food and drink actually have little or no actual pumpkin. And unfortunately, many are loaded with sugar.
So for those of you who love pumpkin-flavored anything but don’t want to wreck your diet, here are 5 better-for-you pumpkin-flavored finds, plus recipes for DIY pumpkin favorites.
Pumpkin Chai Chocolate Truffles (available at www.nicobellaorganics. Through the end of November, enter NOLA at checkout for 20% discount).
Developed by RD Nichole Dandreas
Organic and vegan, & made with 70% dark chocolate
Ingredients: Organic pumpkin seed butter, organic and fair trade dark chocolate, organic oat milk top the list.
Per truffle: just 40 calories and 1 gram sugar
Pumpkin Spice VitaTops (available at www.vitalicious.com. Through the end of November, enter NOLA at checkout for 20% discount.)
Just 100 calories and eight grams of sugar per muffin top, plus 8 grams of fiber
No artificial preservatives, so keep frozen
No artificial sweeteners, yet still lower-cal and lower-sugar than most flavored Greek yogurts
130 calories, 1.5 grams saturated fat, 13 grams carbs, 11 grams sugar, 14 grams protein
One of the few pumpkin spice nuts that aren’t coated with sugar
1 oz (~ ¼ cup): 160 calories, 5 grams protein, 5 grams sugar
Vegan (made with pea protein and brown rice protein)
30 grams protein & just 5 grams sugar per serving
(Recipe & tips follow)
Tips for using No Whey! Pumpkin Pie Protein Powder:
- To avoid clumping, add the powder to liquids (not liquids to the powder.
- For pudding-like consistency: 8 – 12 ounces of liquid + 2 scoops of No Whey!
- For cookie-dough consistency: 2 scoops of No Whey! to oatmeal or other hot cereal
- Unlike most whey protein powders, No Whey! protein powder will rise when cooked / baked
- Pumpkin Pie Protein Bread:
Pumpkin Bread – recipe provided by AI Nutrition
Makes 4 mini loaves
3 scoops (156g) AI Nutrition Pumpkin No Whey
2.5 teaspoons Swerve Sugar Replacer
42 grams (approximately 1.5 ounces) coconut flour
1.5 teaspoons baking powder
1 teaspoon cinnamon
1 teaspoon ground ginger
1 can puréed pumpkin (NOT pumpkin pie filling)
9 tablespoons liquid egg whites
½ cup unsweetened applesauce
4 ounces fat free Greek yogurt
***2 cups water (only if needed; use one cup at a time for desired consistency)
Preheat oven to 275 degrees. Combine dry ingredients & stir together. Separately combine the wet ingredients and combine together before adding them to the dry.
Mix wet & dry ingredients together. Pour into lightly sprayed muffin tins or baking dish and bake for one hour. Top should be brown & middle will be slightly soft (like there’s pumpkin pie in the middle).
Per mini loaf (just under 9oz): 350 calories, 32 grams protein, 29 grams carbs, no added sugar