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Healthier Pumpkin Recipes to Spice up your Fall

PSL season is officially back! But before you run to your favorite coffee shop, here are some healthier pumpkin spice alternatives to satisfy your fall cravings—all while giving your body a boost. 

The Benefits of Pumpkin and Spices 

Pumpkin isn’t just delicious—it’s packed with nutrients that support your health, especially in the fall when it’s in season. Pumpkins are an excellent source of: 

  • Vitamins A & C (great for your immune system and skin) 

  • Beta carotene & carotenoids (antioxidants that help protect against disease) 

  • Iron & folate (important for energy and cell growth) 

  • Fiber (supports digestive health) 

Together, these nutrients may improve digestion, strengthen your immune system, promote healthy skin, and even help reduce your risk of certain cancers. 
(Source: UT Southwestern Medical Center) 

And don’t forget the pumpkin spice blend itself! Popular spices like cinnamon, ginger, nutmeg, and cloves also carry health perks: 

  • Cinnamon – may reduce inflammation and cholesterol 

  • Ginger – supports digestion and gut health 

  • Nutmeg – rich in antioxidants and anti-inflammatory compounds 

Healthier Pumpkin Spice Latte from Ogden Clinic 

A Grande (16 oz) Pumpkin Spice Latte with 2% milk and whipped cream is 390 calories. While indulging in a treat every once in a while is great for moderation, it can impact your fitness and health goals if you’re having a high-calorie drink to start the day. Try this healthier pumpkin spice latte to spice up your fall mornings:  

- ¼ Cup of 2% Milk (30 Cal) 

- 1 tbsp of Pumpkin Puree (3 Cal) 

- 1 Tbsp of Maple Syrup or other Natural Sweetener (52 Cal) 

- ½ tsp Pumpkin Spice Blend (or more to taste) (3 Cal) 

- 1 cup strong black coffee or cold brew (0 Cal)  

Combine the milk, pumpkin, maple syrup, and spices in a saucepan. Gently heat the mixture over medium-low heat until steaming, making sure not to boil the mixture. Pull off the heat, lightly froth the mixture (optional), add to your coffee, and enjoy! 

Pumpkin Protein Muffins from Joy to the Food 

Another healthier PSL alternative, these Pumpkin Protein Muffins contain 7 grams of protein in each muffin, keeping you fuller for longer and helping you meet your daily protein goals.  

Fluffy Pumpkin Protein Pancakes from Healthful Blondie 

Made with rolled oats, pumpkin puree, eggs, and Greek yogurt, these pancakes can pack a punch in the morning with fiber, vitamins, and protein. They’re sure to make your fall weekends a little sweeter.  

High-Protein Pumpkin Overnight Oats from The Oregon Dietitian 

Need a fall fix on the go? Overnight Oats are a fantastic breakfast that you’re able to meal prep in advance. These are high-protein, high-fiber, cost-effective, and filling for your busy mornings, whether you’re on your way to school, headed to work, or just need something fast and tasty for your autumn mornings.  

Sweet Potato Pumpkin Soup from Our Nourishing Table 

Fall is soup season, and for our savory lovers, we thought we would include this warm, creamy sweet potato and pumpkin soup. Coming in at only 366 calories a serving, this low-calorie soup will keep you warm all autumn long.  

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