Whether you’re hosting a Halloween bash or just planning to pass out treats, these last-minute Halloween recipes from TheFitFork.com are killer. Plus, they aren’t packed with sugar – in fact, you can flex your monster muscles even more because they are all a good source of protein thanks to ingredients like nuts, cottage cheese or protein powder. From spooky snacks to hearty mains, these tasty, fit Halloween party food recipes will sustain your energy through all the frightful festivities!
Turmeric Deviled Eggs that Look Like Pumpkins: So cute and clever, this protein-packed snack could bring a smile and new life to even the most dead of zombies. High-five for Halloween protein!
Hot Honey Snack Mix: This spicy-salty-sweet snack mix will be a hit with all the monsters who love to munch! You can sub in gluten-free pretzels and crackers, depending on your needs. It disappears quick, I’d make double batch for Halloween party food!
Beef Bone Broth Chili: Warm up your bones with this hearty beef chili that is PACKED with protein thanks to lean ground beef, beef bone broth and kidney beans.
Pumpkin Protein Peanut-Butter Cups: Put a seasonal, sugar-free spin on one of America’s favorite candies, with this easy-peasy recipe that celebrates pumpkin spice – the macros are so nice in this sugar-free Reese’s Cup makeover.
Garlic Roasted Pumpkin Seeds: Easy and economical – I mean, why throw the guts of your Jack o’ Lantern away! Make this tasty, addictive snack in the air-fryer or oven and use garlic salt – or the other seasonings of your choice!
Pumpkin Protein Snicker Doodle Cookies: Capture all the vibes of the fall with these simple snickerdoodle cookies rolled in cinnamon-sugar and baked with buttery-crisp edges and a soft, chewy center. Protein powder – choose your favorite variety – pumps them up with protein.
Low Carb Pumpkin Spice Latte Cookies: No protein powder in this sugar-free, gluten-free pumpkin protein cookie, but still boasts about 5.5g protein per pieces. Ahh, and that pumpkin spice latte drizzle is everything!
Fall mornings can be hectic, but that doesn’t mean a healthy breakfast needs to be an afterthought. Pumpkin season is in full swing, and there’s no better way to celebrate than with a cozy, nutrient-packed meal that can be prepped in advance. Enter the sheet pan pumpkin pancake—a convenient, flavorful, and protein-packed way to feed a crowd or make your mornings easier with quick breakfast meal prep. After the ease of prep and first yummy bit, this will be your favorite among pumpkin breakfast recipes.
Why Sheet Pan Pancakes?
Sheet pan pancakes are a game-changer for busy mornings. Instead of flipping pancakes one by one, you can bake everything at once in a standard “half” sized rimmed baking sheet (about 17” x 13”), saving time and effort. It’s a great option for large families, meal prep, or hosting a holiday brunch. Plus, you can freeze individual portions and pop them in the toaster or microwave on rushed days.
Power Up with Pumpkin, Cottage Cheese and Oats: First, we have to fist-pump the pumpkin! Canned pumpkin is a low-cal pantry powerhouse that is rich in vitamin A (in the form of beta-carotene), which supports eye health, skin, and immunity. It also provides vitamin C, potassium, and fiber, all important for overall wellness.
Also, yay for cottage cheese! Blending cottage cheese into the pancake batter not only adds richness but also boosts the protein content. If you’re looking to start your day with a solid, satiating breakfast, this ingredient does the trick, turning them into protein pumpkin pancakes! And, instead of traditional flour, we’re using ground oats to make gluten-free pumpkin pancakes. You can easily make your own oat flour by pulsing rolled oats in a blender. This gluten-free swap keeps the pancakes fiber-packed and light, helping to fuel you for whatever the day has in store. If you’d like it even easier, you can used packaged oat flour (the blending is already done for you).
Nutty Cinnamon Streusel Topping: Fall flavors wouldn’t be complete without a little warm spice. A cinnamon streusel topping made with walnuts or pecans adds a delicious layer of crunch to these pancakes. Coconut sugar adds light sweetness. The combination of warm spices and nutty richness of this pumpkin streusel topping creates the perfect balance to the cottage cheese sheet pan pancakes and makes every bite feel like a fall treat.
Meal Prep Friendly: One of the best parts about this sheet pan pancake recipe is that it’s meal-prep friendly. You can slice the finished sheet pan into squares (or rectangles as it may be) and then store individual servings in the freezer. When the morning rush hits, just grab a square and reheat it for a quick, wholesome breakfast. Thanks to a little coconut sugar in the batter and streusel topping, these pumpkin cottage cheese pancakes are lightly sweet enough to eat without syrup (if desired) – making them perfect for literally eating on the run.
Macros Per Serving (Serves 8): Each “square” of this pumpkin sheet pan pancake is packed with balanced nutrition: – 275 calories, 27g net carbs, 13g fat and 10g protein.
Embrace pumpkin season while minimizing morning stress with this easy sheet pan pancake recipe! Cottage cheese blended into the batter adds extra richness and protein while the ground up oats create a gluten-free, fiber-packed flour. Plus, that cinnamon, nutty streusel topping adds a pleasing sweetness and crunch to this convenient and yummy fall breakfast. Feed a crowd, or meal prep and store in single-portion servings in the freezer for busy mornings.
Course:
Breakfast, brunch
Cuisine:
gluten free
Keyword:
gluten free, pancakes, pumpkin, sheetpan
Servings: 8Servings
Ingredients
Batter:
2.5cupsold-fashioned rolled oats
1cuppumpkin puree
3/4cup2% cottage cheese
1 ¼cupmilk
2large eggs
2Tbsp.butter, melted
2Tbsp.coconut sugar
2tsp.baking powder
2tsp.pumpkin pie spice
1/4tsp.salt
Topping:
¼cuprolled oats
3Tbsp.finely chopped walnuts or pecans
3Tbsp.coconut sugar
2Tbsp.butter, melted
2Tbsp.almond meal
½tsp.ground cinnamon
⅛tspsalt
Instructions
Pre-heat oven to 375F.
Add rolled oats to high-speed blender or food processor and process, pulsing on and off for about 45 seconds, or until a “flour” is created.
Leave oat flour in blender and add remaining dry ingredients: coconut sugar, baking powder, salt and pumpkin pie spice. Pulse quickly to combine.
Add pumpkin, milk, melted butter, and eggs to dry mixture and blend for 30 seconds until incorporated, scraping down sides with spatula, as needed.
Pour into approximate 13” x 18” rimmed baking sheet, that has been coated with cooking spray.
In medium bowl, mix together melted butter, coconut sugar, almond flour, oats, and chopped walnuts until combined and crumbly. Sprinkle this over the top of the pancake batter.
Bake for 20 minutes, or until set and top is turning golden. Remove and let cool in pan for 5 minutes.
Slice into 8 rectangles and serve with syrup of choice and any extra toppings (or eat plain). Can be meal-prepped by freezing in single portions and thawed and reheating when ready.
Recipe Notes
Macros: 275 cal, 27g net carb, 13g fat, 10g protein per “square”
Protein Pumpkin Peanut Butter Cups are proof that Halloween candy DOES NOT have to be full of sugar to satisfy your sweet tooth? Rich and delicious, you can enjoy a seasonal treat that not only tastes indulgent but also fuels your body with quality ingredients. These homemade peanut butter cups cups have everything you love about traditional peanut butter cups like Reese’s Cups —with a fall-inspired twist—and none of the tricks that can derail your healthy eating habits.
The filling combines your favorite protein powder, pumpkin puree, and a creamy nut butter (peanut, almond, or whatever you love), providing a perfect balance of flavor and nutrition. And the best part? Each bite is wrapped in a layer of rich, melted sugar-free chocolate that hardens in the freezer for an easy, no-fuss treat. They’re the perfect combination of creamy and crunchy, sweet and salty, and they deliver all the seasonal goodness of pumpkin without any added sugar.
Whether you’re looking for a healthier way to enjoy your favorite candy (Reese’s Peanut Butter Cups are one of America’s most beloved candies) or just need a high-protein snack to keep your cravings at bay, these cups have got you covered. Plus, at 139 calories, 12 grams of fat, 10 grams of net carbs, and 6 grams of protein per piece, you can feel good about indulging. Of course, those numbers might vary a little depending on which protein powder you use, but the end result is always a crave-worthy treat you won’t regret.
These nearly sugar free peanut butter cups are the ultimate Halloween treat or smart snack any time of the year, and the best part is, you can make them right at home—no need to wait for trick-or-treating season. Keep a stash in the freezer for when the cravings hit, and you’ll be ready with a healthier, protein-packed snack that tastes like a festive indulgence. It’s a healthy Halloween candy idea.
Q & A FOR PROTEIN PEANUT BUTTER CUPS
What if I’m allergic to peanut butter? It is easy to swap the peanut butter for your favorite nut butter (almond butter works well), a seed butter, or even a nut-free spread like granola butter.
Do I have to use pumpkin? No, if you don’t care for pumpkin, you can just swap out for the same measurement of nut butter. However, note that this will add more calories and change the other macros.
Are there other options for the sugar-free chocolate chips? While I love sugar-free chocolate chips, and find they are very versatile for my protein treats, there are other options. So, yes, you can use traditional chocolate chips, dairy-free chocolate chips or carob chips. Note that the macros will change.
What are my protein powder options? You can use whey, plant-based, or whatever type of protein powder you love – really in any flavor (I have used both vanilla and pumpkin flavors in whey). Or, you can substitute ¼ cup coconut flour for the 1/3 cup of protein powder. If you use an unflavored protein powder or coconut flour you will need to use a bit of sugar-free sweetener (to taste) in the filling mixture.
How do get cups out of muffin tins? If you don’t use liners, this is hard. You’ll need to freeze the cups almost completely, and then set out on counter for 5 minutes, and then shimmy out with a knife at the edges. The easiest way to prepare these chocolate peanut butter cups is to make this protein candy in reusable silicone cupcake liners or a silicone muffin pan for a no-fuss, no-mess outcome.
These easy protein pumpkin peanut butter cups are the perfect sugar-free swap for Reece’s Cups, one of America’s favorite candies. Rich chocolate envelops a creamy center filled with protein and seasonal flavors.
Course:
Dessert, party, Snack, workout
Keyword:
candy, chocolate, peanut butter, protein powder, sugar-free
Servings: 12servings
Calories: 139kcal
Ingredients
1/4cupnatural peanut butter
1/3cuppumpkin puree
1/3cupvanilla pumpkin or cake batter protein powdercan use whey, plant-based, etc
2cupssugar free chocolate chips
2teaspoonscoconut oil
¼ – ½tspcoarse sea salt for topping
Instructions
In a large mixing bowl combine peanut butter, pumpkin and protein powder until combined and it is sticky. Set in fridge.
In microwave-safe bowl, melt chocolate chips and coconut oil together. Microwave on high for 30 second increments, stirring well in between. Repeat until chocolate is fully melted, smooth and glossy 2-2.5 minutes total, typically.
Place 1 tablespoon of melted chocolate into each cavity of a lined muffin tin. Use a spoon to gently press chocolate onto the sides of each liner, if it does not ooze over on its own. Place muffin tin in the freezer for 10 minutes to allow the chocolate to harden.
Once the chocolate has set, remove peanut butter pumpkin mixture from fridge and approximately divide into 12 pieces (I just kinda “score” mine on top with the spatula).
Add one section of the filling onto the top of the hardened chocolate, slightly pressing down with spatula to flatten some. Make that the filling does NOT reach the edges of the muffin cup, there should be a small bord.
Next, top the filling with an even portion of the remaining chocolate. If needed, reheat it in the microwave for 10-15 seconds. Sprinkle with sea salt and place in freezer to set for 10 more minutes.
Pumpkin season is here, and what better way to indulge than with a cozy, protein-packed treat that’s ready in minutes?
This single-serve pumpkin protein mug cake is the ultimate quick-fix for when you’re craving a sweet fall snack or a post-workout refuel. This pumpkin mug cake with simple, wholesome ingredients, this recipe comes together with just a mug and your microwave.
Why You’ll Love Pumpkin Protein Cake
Pumpkin Perfection: Canned pumpkin brings a rich, creamy texture and all the autumn vibes with a dose of fiber and vitamins.
Protein Powerhouse: Your favorite protein powder turns this pumpkin cake for one into a functional snack or even a breakfast on the go. Choose a flavor that complements pumpkin, like vanilla, cinnamon, or even pumpkin spice. . . . I used this plant-based protein powder.
Coconut Flour Magic: Coconut flour absorbs moisture beautifully, creating a soft, tender crumb without gluten. Plus, it adds a hint of natural sweetness and is a low-carb alternative to regular flour.
Microwave Convenience: No need to heat up the oven for this treat. In just a few minutes, you’ll have a warm, fluffy pumpkin protein dessert that satisfies your craving and keeps you on track with your fitness goals. Use a microwave-safe 8 to 12-ounce mug, bowl or ramekin – these ramekins are perfect.
Easy to Customize: Add in extras like a sprinkle of cinnamon, a dash of vanilla extract, or a handful of chocolate chips to make this treat truly your own. You could even top it with a dollop of Greek yogurt or whipped cream for extra indulgence.
So, next time you need a healthy pumpkin dessert, grab your mug, mix up a few ingredients, and dig into this warm, protein-packed pumpkin delight. It’s fall in a cup—quick, healthy, and oh-so-satisfying!
Whippedup a single serve Pumpkin Protein Cake with some canned pumpkin, vanilla protein powder, and few other simple, nourishing ingredients. This fall-season healthy desert will warm your heart and nourish your bod with macros so dialed in, you can even eat it for breakfast (I have). 259 cal, 11g fat, 18g net carb, 18gprotein per 1 cake
Course:
Breakfast, Dessert, workout
Keyword:
cooking for one, protein powder, pumpkin, single serve
Servings: 1serving
Ingredients
1large egg
2tbspmilk of choice
1/3cuppumpkin puree from canunsweetened
1/3cupvanilla protein powder
1tbspcoconut flour
¼tspbaking soda
¼tsppumpkin pie spice
Instructions
In small bowl, whisk together egg, milk and pumpkin. Next stir in protein powder, coconut flour, baking soda and pumpkin pie spice.
Next, spray 10-12oz microwave-safe mug or bowl with cooking spray. Add batter to mug and microwave, on high, for a total of approximately 2 minutes (in 30-second increments to keep the batter from going too crazy as it rises from the mug like a souffle – it will settle back down when cooling).
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
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—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: 2servings
Calories: 284kcal
Ingredients
1cup2% cottage cheese, blended
0.33cupmashed, pumpkin puree
0.25tsp ground cinnamon
.25tsppumpkin pie spice
2scoopscoffee whey protein (equals 32 grams) (I used Chike)
optionala few drops of liquid stevia or monk fruit if not sweet enough for you.
3Tbspsugar-free chocolate chips
1tspcoconut oil
1tsppumpkin 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
