NEW ORLEANS (WGNO) — It’s fall, y’all, which means that we can find Pumpkin Spice versions of pretty much everything these days. Here’s a rundown of our top low-sugar Pumpkin Spice finds that make it easy to indulge in the flavors of fall whenever a hankering hits.

Smoothie King has a variety of Eat Fit approved Pumpkin Spice Smoothies, find full nutrition facts in the links below, or on the Ochsner Eat Fit smartphone app | link here

  • Keto Champ Pumpkin. Made with almond butter and Califia Farms® Almond Milk, Smoothie King’s Keto Champ Pumpkin Smoothie has 23 grams protein and 0 added sugar.
  • Pumpkin Coffee High Protein or Pumpkin Espresso High Protein Smoothies are perfect for fueling up after your morning workout and starting your day on the right foot, this protein-rich, fitness-focused smoothie is made with organic pumpkin, espresso or cold brew coffee, dates, almonds, a spice blend, non-fat milk, a protein blend, and whey protein.
  • Pumpkin Slim-N-Trim™ has just 240 calories and 15 gram protein, making it a perfect snack (or small meal) to satisfy your PSL cravings.

Lily’s Pumpkin Spice Baking Chips| No Sugar, GF

  • Ingredients: sweetened with plant-based sweeteners stevia and erythritol, along with cocoa butter, milk, chicory root fiber; colored with beet and spirulina. 
  • Per 2 tablespoons (approx.. 33 chips): 60 calories, 6 grams net carbs, 0 added sugar

Birch Benders Pumpkin Spice Paleo Pancake Mix | Gluten Free, Grain Free, Dairy Free, No Added Sugar

  • Two 4” pancakes: 150 calories, 16 grams next carbs, 0 sugar, 5 grams protein
  • Ingredients include cassava starch, almond flour, eggs, dried pumpkin, coconut flour

Pumpkin Pie Nut Butter by Fix & Fogg | Vegan

Peanut, cashew and pecan butter with real pumpkin spices, sweetened with a bit of powdered sugar

Per two tablespoons: 170 calories, 6 grams net carbs, 2 added sugar, 7 grams protein

Pumpkin Spice Creamer – eg. Nutpods or Elmhurst Oat Creamer| Vegan, Dairy Free, Keto-Friendly

  • Add Pumpkin Spice Creamer into hot or iced coffee (or tea).
  • Per tablespoon: 10-15 calories, 0 saturated fat, 0-2 grams carbs, 0-1 gram sugar


FUELED Wellness + Nutrition is powered by Smoothie King. Learn about Eat Fit at Smoothie King; click here for the full list of Eat Fit options available at Smoothie King, proud sponsor of FUELED Wellness + Nutrition with Molly on WGNO. 


Molly Kimball, RD, CSSD is a registered dietitian + nutrition journalist in New Orleans, and founder of Ochsner Eat Fit nonprofit restaurant initiative. Tune in to her podcast, FUELED | Wellness + Nutrition and follow her on Facebook, Instagram and Twitter at @MollyKimballRD. See more of Molly’s articles + TV segments at, and sign up for Eat Fit Wellness Bites weekly newsletter, here.

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