Pumpkin Spice Latte Protein Cheesecake: No-Bake Treat for Fall

Posted on September 20, 2024 by Jennifer FIsher

Fall is officially here, which means it’s time to indulge in all things pumpkin spice! But what if you could enjoy that iconic fall flavor in a healthy, protein-packed treat? Well, say hello to my Pumpkin Spice Latte Protein Cheesecakes—a no-bake dessert that you can whip up in minutes and is perfectly portioned in single servings! Makes two; each with 284 cal, 15g fat, 17g net carb, 26g protein

Pumpkin Spice Latte Protein Cheesecakes—a fall-flavored no-bake dessert that you can whip up in minutes and is perfectly portioned in single servings! Makes two; each with 284 cal, 15g fat, 17g net carb, 26g protein

These cheesecakes are perfect for when you’re craving something sweet but want to keep it light and nourishing. Made with smooth blended cottage cheese and a whey-protein coffee mix, each cheesecake offers a serious protein boost while keeping things creamy and delicious. Plus, you’ll get a little caffeine kick, about the same as half a cup of coffee, to keep you energized throughout the day.

BENEFITS OF PUMPKIN SPICE LATTE PROTEIN CHEESECAKES

Healthy Ingredients: Cottage cheese and whey protein coffee mix create a nutrient-dense base that’s high in protein and low in sugar.

Energy and Focus Boost: Thanks to the whey protein coffee mix, you get a modest kick of caffeine in each serving (equivalent of about ½ cup coffee) to help you smash goals through they day.

Fall Flavors: With canned pumpkin and pumpkin pie spice, you’ll get that cozy autumn vibe in every bite.

Easy to Make: These cheesecakes are no-bake, single-serving, and can be prepped in just a few minutes. They’re ideal for busy mornings, a post-workout snack, or a guilt-free dessert.

Chocolate Shell Topping: Sugar-free chocolate chips melted with a touch of coconut oil create a rich, crunchy shell that hardens in the fridge. It’s the perfect contrast to the creamy filling!

WHEN TO ENJOY PUMPKIN SPICE CHEESECAKE WITH PROTEIN

Post-Workout: High in protein, these cheesecakes will help refuel, support muscle management, and satisfy hunger after a workout.

Dessert: Indulge in a sweet treat and satisfy cravings that won’t derail your health goals.

Breakfast: Yes, these pumpkin coffee cheesecakes are healthy enough to start your day with! No sugar crash, just lots of sustained energy here! Plus, the caffeine from the coffee mix adds a nice little morning boost.

TIPS FOR MAKING PSL PROTEIN CHEESECAKES

Blending: This recipe calls for blending cottage cheese for a smooth and creamy texture. For the small amount required, I find that using a personal-sized blender works best – or blending the entire container and using what you need, and saving the rest for another use.

Leftover Pumpkin: You will have leftover canned pumpkin from this recipe. If you don’t have another use for it in the next couple days, freeze in portions (I like ¼ cup in muffin tins) to thaw out and use later in smoothies, oatmeal, baked pumpkin protein recipes and more!

No-Caffeine Version: Swap out the protein coffee mix for an equal amount of vanilla, cake batter, or pumpkin-flavored whey protein. Continue with the rest of the recipe as directed.

Containers: I like to use 6-8 oz. container with air-tight lid, like a canning jar — like these wreck jars in photos.

Pumpkin Spice Latte Protein Cheesecakes

Prep Time

5 mins

chill

5 mins

Total Time

10 mins

Pumpkin Spice Latte Protein Cheesecakes—a fall-flavored no-bake dessert that you can whip up in minutes and is perfectly portioned in single servings! Makes two. each with 284 cal, 15g fat, 17g net carb, 26g protein

Course: Breakfast, Dessert, Snack

Keyword: coffee, cottage cheese, latte, protein powder, pumpkin

Servings: 2 servings

Calories: 284 kcal

Ingredients

1 cup 2% cottage cheese, blended
0.33 cup mashed, pumpkin puree
0.25 tsp ground cinnamon
.25 tsp pumpkin pie spice
2 scoops coffee whey protein (equals 32 grams) (I used Chike)
optional a few drops of liquid stevia or monk fruit if not sweet enough for you.
3 Tbsp sugar-free chocolate chips
1 tsp coconut oil
1 tsp pumpkin seeds

Instructions

Add blended cottage cheese, pumpkin, spices, and coffee whey protein mix
together and stir until smooth.
Taste, and if not sweet enough for your liking, add 5-10 drops of liquid stevia or monk fruit.
Divide mixture among two small bowls, approx. 6-8 oz.
In small microwave safe dish, melt chocolate chips and coconut oil together for 45 to 90 seconds (stirring up every 20 seconds or so, until smooth and glossy). Pour evenly in a layer between the two cheesecakes.
Sprinkle with a few pumpkin seeds, let set in the fridge 15 minutes to s

Recipe Notes

This post contains Amazon affiliate links.

Garlicky Roasted Pumpkin Seeds in Air Fryer or Oven (Easy & Economical)

Posted on November 6, 2023 by Jennifer FIsher

Life has been busy, and I’m a little late on sharing my recipe for Garlic Pumpkin Seeds in Air Fryer (or Oven). Halloween has come and gone, and you’ve probably already carved a pumpkin which is the perfect time to roast pumpkin seeds)!

Garlicky Roasted Pumpkin Seeds can be made in the air-fryer or oven and are a quick, easy and economical snack you and your family will love this fall season.

BUT, if you still have a whole pumpkin sitting around or are getting one to process the flesh for Thanksgiving recipes, remember to SAVE THE SEEDS! You can keep the white pumpkin seeds raw in the fridge (in an air tight container) for a few days, if you don’t have a few minutes to spare to roast up in the air-fryer.

Roasted garlicky pumpkin seeds are a smart and healthy snack . .. and economical too if you already have the pumpkin on hand! You can basically make roasted pumpkin seeds for “free” . . . while they are big bucks in the bulk bin at the grocery store ($10.48/lb at my market).

Pumpkin seeds in white shell sold in bulk bin at market — *Pumpkin seeds roasted in their shell are SO ridiculously expensive in the store — so I make my own!*

A question I hear frequently – CAN I EAT THE WHITE OUTER SHELL? Yes, yes you can -it’s loaded with fiber and satisfyingly crunch after roasting. The shell and kernel are also a good source of minerals like iron and magnesium. The actual seed kernel is inside the white outer shell, you may recognize them as the little green pepitas that are so popular right now.

*Raw pumpkin seeds before removed from the pulp*.

Making DIY roasted pumpkin seeds in the air fryer is so simple the kids can do it. Just pull out the seeds from the center of the pumpkin and as best you can, extract from the pulpy strands attached. Throw the seeds in a bowl to wash off the remainder of pumpkin pulp and then spread out on a paper towel to dry for 30 minutes or so. Then, for every on cup of pumpkin seeds in their shells, it’s just a matter mixing them up with 2 tsp olive oil and ½ tsp garlic salt (plus a pinch of chili pepper if you’d like), before spreading in a thin layer and air frying (in UNpreheated air fryer) at 360F for 12 minutes, shaking pan halfway through. You can roast in the traditional oven PREheated to 360, for about 12 – 14 total minutes.

This is not a sponsored post, but I feel compelled to tell you about the very best air fryer I’ve used. It’s the Omni Plus 19L/18Q Multi-Function Air-Fryer and honestly love it more than any appliance in my kitchen – we use this mini oven style air fryer numerous times a day. I can’t imagine life without it, lol.

I like to eat roasted pumpkin seeds them as-is, or toss in a trail mix or on my salad. If you don’t care for garlic roasted pumpkin seeds, just use regular salt. A ¼ cup serving has 81 calories, 8.5g carb, 4.2g fat and 3g protein.

As an Amazon Influencer, I earn from qualifying purchases.

5 from 5 votes

Garlicky Roasted Pumpkin Seeds

Prep Time

10 mins

Cook Time

12 mins

Total Time

22 mins

Garlicky Roasted Pumpkin Seeds can be made in the air-fryeror oven and are a quick, easy and economical snack you and your family willlove this fall season.

Course: Snack

Keyword: air fryer, chia seeds, garlic, pumpkin seeds

Servings: 4 servings

Calories: 81 kcal

Ingredients

1 cup raw pumpkin seeds in white shell
2 tsp olive oil
1/2 tsp garlic salt or seasoned salt

Instructions

Rise pumpkin seeds to remove pulp.
Pour out onto a clean dish cloth or paper towels at pat dry – let air dry for another 15-30 minutes.
Add seeds to bowl and stir in olive and garlic salt or seasoned salt.
Add to air-fryer (not preheated) set to 360 and "roast" for 12 minutes, shaking pan at the halfway point.
To make in oven, PREHEAT oven to 360 and roast for about 12 to 14 minutes.
Enjoy! Store cooled leftovers in an air-tight container.

Recipe Notes

Pumpkin Spice Peanut Butter Roasted Chickpeas – Easy, Inexpensive, Satisfying Snack

Posted on October 1, 2023 by Jennifer FIsher

If looking to add a little pumpkin spice magic to your day yet stick to your best healthy snacking intentions, Pumpkin Spice Peanut Butter Roasted Chickpeas deliver big taste in a wholesome little package. It’s also super inexpensive (about $1.50 per batch using convenience canned chickpeas) compared to the $5-$10 dollars I see for other bagged “healthy” snacks.

Pumpkin Spice Peanut Butter Roasted Chickpeas – a yummy treat that isn’t so scary for the season. 10g of protein per serving (perfect for a healthy snack), 4g fiber and 198 calories. Easy-peasy to make, using canned chickpeas and I even baked mine in the toaster oven!

Made with simple, good-for-you ingredients including chickpeas, peanut butter powder, olive oil, and pumpkin pie spice blend. These are pantry items I typically always have on hand, meaning that a better-for-me snack filled with protein, fiber and a satisfying crunch can be whipped up whenever the mood strikes.

Roasted chickpeas are great snack choice to take on the go as they don’t need refrigeration, utensils or leave greasy or grainy residue on your hands. Plus, they give you that sustaining energy boost thanks to a nicely balanced profile of 10g protein, 28g carb (4g of fiber), and 6g of fat.

TIPS: PUMPKIN SPICE PEANUT BUTTER ROASTED CHICKPEAS

2-step Roasting: The chickpeas roast in two segments – first, about 20-25 minutes plain and unoiled or seasoned and second, another 5 minutes after being coated with the spice mixture. The spice coating isn’t added at the front end (like many savory recipes) because the natural sugars in the maple syrup (or any other sweet flavor) would burn and become bitter if they had to endure too much time in the oven.

Ingredient Substitutions: You can replace 15-oz can of canned chickpeas with 1 ½ cups homemade (just don’t season them). The peanut butter powder can be replaced with almond butter powder in the same amount. Also, you can swap the olive oil for coconut oil or avocado oil. You can swap the maple syrup for honey. If you don’t have pumpkin pie spice blend, you can substitute an equal amount of ground cinnamon and pinch of nutmeg.

Skinning Chickpeas: Once you rinse and drain canned chickpeas, pour them out onto a clean dishcloth or paper towels and gently rub while rolling around to remove the outer seed coat (skin) – while it is definitely edible, rich in fiber and nutrients (so don’t worry if you miss a few), it has a tendency to fall off and burn during roasting.

Scaling Up & Pans: It’s easy to double or triple or go higher on this peanut butter chickpea recipe by simply increasing all the ingredients in the same ratio. However, note that your pan size will increase as the chickpeas need to roast in a single layer (don’t pile them up). One batch can be done in a 9”x6” toaster oven pan (I like this non-stick toaster oven pan), a 9”x9” brownie pan or a standard cake layer pan. Two to three batches can be accommodated on a standard rimmed baking sheet. Anything higher, you’ll have to go to two pans or more.

Storing Leftovers: Keep leftover pumpkin spice chickpeas in an airtight container or plastic zip-top bag (I like reusable zip storage bags). They can stay on the counter for about a week (if they even last that long!). I’ve not tried freezing them, so I can’t recommend.

5 from 5 votes

Pumpkin Spice Peanut Butter Roasted Chickpeas

Prep Time

5 mins

Cook Time

25 mins

Total Time

30 mins

Pumpkin Spice Peanut ButterRoasted Chickpeas – a yummy treat that isn’t so scary for the season. 10g ofprotein per serving (perfect for a healthy snack), 4g fiber and 198 calories. Easy-peasyto make, using canned chickpeas and I even baked mine in the toaster oven!

Course: Snack

Keyword: chickpeas, peanut butter, pumpkin spice

Servings: 3 servings

Ingredients

1 15- oz can chickpeas drained and rinsed
2 teaspoons olive oil or melted coconut oil
4 teaspoons maple syrup
2 tablespoons peanut butter powder or almond butter powder
1/2 teaspoon ground pumpkin pie spice
1/8 teaspoon fine sea salt

Instructions

Drain and rinse can of chickpeas. Pour out on a dry dishcloth or paper towels and gently rub any “skins” off, discarding. Let dry while oven preheats to 400F degrees.
Line small rimmed baking sheet in parchment paper or a silicone baking sheet.
Bake for 20 minutes, stopping to shake or stir up the pan once or twice to encourage even roasting. Remove from oven and temporarily set aside, but keep oven on.
In smallish bowl, mix together oil, nut butter powder, pumpkin pie spice and salt until it forms a thin paste.
Pour in pan the pan of baked chickpeas and stir until evenly coated. Return to baking sheet, spreading out in a single layer. Cook again at 400F for 5- 6 minutes, stirring halfway through.
Let cool, enjoy! Store leftovers in an air-tight container for up to a week.

Recipe Notes

Note: This post contains affiliate links. Commissions are used to offset operating expenses for The Fit Fork.

Fire Up Fall: Grilled Steaks with Autumn Spice Rub

Posted on September 18, 2023 by Jennifer FIsher

Grilled Steaks with Autumn Spice Rub . . . the most lit season of the year is here, and I’ve fired up my grill for it!

Thanks to this easy steak rub recipe featuring the flavors of fall, along with a tender cut of beef, you can make an amazing meal in just about 15 minutes – perfect for busy weeknights, yet will so impressive for guests!

The autumn steak rub is so easy, and each batch makes enough for about one pound of beef. So, if you are making more, just double or triple it. It should last for the season in an air-tight container, like a small spice bottle or canning jar.

The autumn spices for beef include ancho chile pepper, ground cinnamon, allspice and salt. Brown sugar also adds a nice balance to the warming and slightly spicy flavor, addling just a hint of sweetness. Instead of brown sugar, you can swap in coconut sugar or date sugar.

The autumn spices of these easy steak fall steak rub are a perfect pairing with some favorite side dishes of the season like sweet potatoes, pumpkin risotto, butternut squash and more.

How to use Autumn Spice Rub for Steak

Steak Choice: Pick a cut of beef that is tender, like tenderloin steaks (what I used today), strip steaks, ribeye, flat iron, or top sirloin steaks. Don’t use beef cuts like flank steak, skirt steak, chuck shoulder steaks and round steaks as they are not inherently as tender and need to be marinating for a couple hours for the best eating experience.

Other Proteins: This fall-inspired spice rub would also be great on lamb, chicken, pork and heartier seafoods, like halibut filets.

Applying the Rub: As mentioned, this recipe covers about one pound of steaks – it’s intended to be applied generously. It’s easy to double or half if you need more or less. Whether you apply oil to your steak before the rub is personal preference, in my opinion. Some say it helps the spices adhere to the meat better and keeps the meat from sticking to the grill. If you use an oil, make sure to pick one with a high smoke point – like grapeseed oil, avocado oil, or olive oil (but not EVOO). When oils are taken over their smoking point, they start to burn and leave a bitter taste on the meat. Yucko.

Basic Tips on Grilling Steak: 1) clean your grill grates; 2) oil your grill grates; 3) grill at 400F degrees avoiding flare ups; 4) resist urge to flip continuously – just once will do it; 5) for the perfect medium-rare, pull off with internal temp reaches 130F – let rest for 5 minutes or so on platter until temp has risen to 135F; 6) Exact grilling times listed in various recipes will vary on your grill temperature, the thickness of your cut, the crowding of your grill, etc.

This easy steak rub recipe is bursting with the flavors of fall and adds a seasonal sizzle to tender cuts of steak like tenderloin, flat iron, strip, ribeye and more.

5 from 6 votes

Grilled Steaks with Autumn Spice Rub

Prep Time

5 mins

Cook Time

12 mins

rest

5 mins

This easy steak rub recipe is bursting with the flavors of fall and adds a seasonal sizzle to tender cuts of steak like tenderloin, flat iron, strip, ribeye and more.

Course: dinner, dinner, entree

Cuisine: grill

Keyword: autumn, fall, grilling, spices, steak

Ingredients

1 tbsp brown sugar or coconut sugar or date sugar
1 tbsp ground ancho chili pepper
½ tbsp ground cinnamon
1 tsp allspice
1 teaspoon sea salt

Instructions

Add all spices to a small jar and shake up until combined.
Apply to steaks (oiled or un-oiled) generously on front, back and sides.
Cook steak on pre-heated 400F degree grill, to just a few degrees under your desired level of “doneness”.
Transfer to platter and let rest 5-10 minutes before cutting.

Pumpkin Protein Snickerdoodle Cookies | gluten-free option

Posted on September 15, 2023 by Jennifer FIsher

Pumpkin Protein Snickerdoodle cookies are a delightful treat that captures the very vibe of fall with every bite. Trust me, it was my pleasure to give seasonal and smart-ingredient updates to one of my favorite childhood cookies – a simple snickerdoodle rolled in cinnamon-sugar and baked with buttery-crisp edges and a soft, chewy center.

These snickerdoodle protein cookies will become nostalgic in a new way. Make them a new fall baking tradition and savor the goodness of pumpkin and a delightful blend of warm seasonal spices.

One of the best advantages of pumpkin protein cookies is their nutritional profile. Each cookie has only 68 calories and 3g of protein – I like to use protein powder in lieu of some of the flour found in traditional recipes to provide a protein boost.

I like to use Clean Lean Protein from Nuzest, but most any type of vanilla, pumpkin or unflavored protein powder can be substituted (like a whey) in the same measurement.

This infusion of protein makes pumpkin protein snickerdoodles a fantastic cookie selectin for various occasions throughout the day. Whether you’re looking for a wholesome breakfast option, a post-workout replenishment, or a guilt-free bedtime snack that will help allay any feelings of hunger in the night, these cookies fit the bill.

To make these cookies even healthier, you can opt for your preferred sugar substitute to keep the carb content in check – make sure you are using a cup-for-cup substitute (today I used Xylitol, a natural substitute that has 1/3 fewer calories than sugar, no bad aftertaste, and is low on the GI index). This low-carb adaptability allows you to savor the sweet, rich flavors of fall without compromising your dietary goals or requirements. Additionally, if you don not want to use all-purpose flour, swap in a gluten-free baking flour.

Pumpkin spice makes me nice so I'm all about these pumpkin protein snickerdoodle cookies! Easy to make, nostalgic, yummy and only 67 cal, 6.5g carb with 3g protein per cookie!

5 from 5 votes

Pumpkin Protein Snickerdoodle Cookies

Prep Time

10 mins

Cook Time

12 mins

cooling

10 mins

Total Time

32 mins

Pumpkin spice makes me nice so I'm all about these pumpkin protein snickerdoodle cookies! Easy to make, nostalgic, yummy and only 67 cal, 6.5g carb with 3g protein per cookie!

Course: cookie, Dessert, Snack

Keyword: cookie, fall, protein powder, pumpkin, snickerdoodle

Servings: 24 cookies

Calories: 67 kcal

Ingredients

For Cookies:

1/2 cup butter, softened
2/3 cup granulated sweetener with a 1:1 measure equivalent with white sugar I used xylitol
1 tbsp molasses
½ cup unsweetened pumpkin from can
1 teaspoon vanilla extract
½ cup protein powder, vanilla OR can use pumpkin flavor or unflavored protein powder
1/2 teaspoon cream of tartar
1/2 teaspoon baking soda
1/4 teaspoon baking powder
1/4 teaspoon salt
½ tablespoon pumpkin pie spice
1 cup all-purpose flour gluten-free baking flour

For rolling:

1/4 cup granulated sweeter the same type used for your dough
1/2 teaspoon ground cinnamon

Instructions

Soften butter, whisk with granulated sweetener and molasses. Whisk in pumpkin and vanilla extract until smooth.
Next stir in cream of tartar, baking soda, baking powder, salt, and pumpkin pie spice. Next stir in protein powder until combine, and then flour. Chill for 30 minutes.
When ready to bake, preheat the oven to 350F degrees and line two baking sheets with parchment paper or silpat mats. In a shallow dish or bowl, stir together the 1/4 cup granulated sweetener and 1/2 teaspoon cinnamon for rolling.
With measuring spoon, portion the dough by 1 1/2 tablespoons and roll into balls. Roll the dough in the cinnamon-sweetener mixture to coat, then arrange on the prepared baking sheet. Flatten the balls slightly (the cookies only spread a little bit as they bake). Bake for 12 – 14 minutes, until the edges are slightly golden. Cool 10 minutes on pan, then remove the cookies to a wire rack and let cool completely.
Makes about 24 cookies. 67 cal, 6.5g carb, 4g fat, 3g protein per cookie

Recipe Notes

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Tag Archives: fall

Pumpkin Spice Latte Protein Cheesecake: No-Bake Treat for Fall

BENEFITS OF PUMPKIN SPICE LATTE PROTEIN CHEESECAKES

WHEN TO ENJOY PUMPKIN SPICE CHEESECAKE WITH PROTEIN

TIPS FOR MAKING PSL PROTEIN CHEESECAKES

Garlicky Roasted Pumpkin Seeds in Air Fryer or Oven (Easy & Economical)

Pumpkin Spice Peanut Butter Roasted Chickpeas – Easy, Inexpensive, Satisfying Snack

TIPS: PUMPKIN SPICE PEANUT BUTTER ROASTED CHICKPEAS

Fire Up Fall: Grilled Steaks with Autumn Spice Rub

How to use Autumn Spice Rub for Steak