Tag Archives: pumpkin

Pumpkin Spice Peanut Butter: High-Protein, Low-Fat Spread for Fall Snacking

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If you love pumpkin spice season but don’t necessarily want every pumpkin recipe to involve loads of sugar and fat, this one is for you. This easy Pumpkin Spice Peanut Butter combines creamy pumpkin, Greek yogurt, vanilla protein powder, peanut butter powder and cozy pumpkin pie spice for a thick, spreadable treat that tastes like fall.

Why You’ll Love This Pumpkin Spice Peanut Butter

Each 2-tablespoon serving is just 75 calories, which is about 60% fewer calories than a 188-calorie serving of traditional peanut butter. It’s also a simple way to add protein to your favorite fall snacks with no added sugar, thanks to a combination of plain Greek yogurt and protein powder.

I love recipes that require almost no effort, and this one checks that box. No cooking, no blender and no complicated ingredients—just stir everything together and you have a pumpkin-spiced spread ready for the fridge. Use it on toast, rice cakes, waffles, pancakes or apple slices, swirl it into oatmeal or yogurt, or grab a spoon and call it a snack. (I won’t tell.)

Ingredients in this Low-Fat Homemade Peanut Butter

Non-Fat Greek Yogurt: Greek yogurt gives this pumpkin spice peanut butter a creamy, thick texture while adding protein. Non-fat yogurt keeps the spread lighter without sacrificing that creamy consistency.  If you want a more indulgent option, feel free to use 2% or full fat Greek yogurt.

Pumpkin Puree: Pumpkin brings the seasonal flavor and natural creaminess. Be sure to use 100% pumpkin puree, not pumpkin pie filling, which contains added sugar and spices. I’m using canned pumpkin for convenience, but if you are DIY kind of person, feel free to use your own homemade pumpkin mash.

Vanilla Protein Powder: Vanilla protein powder adds sweetness, flavor and an extra protein boost. I used Previnex Nourify vanilla protein powder (a plant-based option with extra micronutrients), but you can use your favorite vanilla protein powder. Also a cake batter flavor would work great too.

Save 15% at Previnex with code THEFITFORK

Peanut Butter Powder: Peanut butter powder (like PB Fit) delivers that classic peanut butter flavor while keeping the spread substantially lower fat and lower cal than traditional peanut butter. It also mixes easily into the yogurt and pumpkin base.

Pumpkin Pie Spice: A little pumpkin pie spice brings the whole thing together with classic fall flavors of cinnamon, ginger, nutmeg and other warming spices. I used a pre-packaged pumpkin pie spice blend for convenience, but feel free to whip up your own with cinnamon, nutmeg, ginger, and a pinch of cloves.

How to Enjoy & Store Leftovers:

This pumpkin spice spread is ridiculously versatile. Store the finished spread in an airtight container in the refrigerator for up to one week. Here are some serving ideas:

  • With apple slices for dipping
  • Spread on whole-grain toast
  • Swirled into oatmeal
  • Dolloped onto Greek yogurt
  • Spread over pancakes or waffles
  • On rice cakes
  • As a topping for overnight oats
  • Straight off the spoon—because we’re adults and make our own rules
Homemade high-protein pumpkin spice peanut butter ready to spread or dip
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Pumpkin Spice Peanut Butter (Low-fat, High-protein)
Prep Time
5 mins
Total Time
5 mins
 
This easy Pumpkin Spice Peanut Butter is creamy, high-protein and low-fat with only 75 calories per serving. A simple, delicious fall snack!
Servings: 6 2-Tbsp. servings
Calories: 375 kcal
Ingredients
  • ½ cup non-fat Greek Yogurt
  • ½ cup pumpkin puree
  • ½ cup vanilla protein powder I used @Previnex Nourify
  • ½ cup peanut butter powder
  • 1 tsp pumpkin pie spice
Instructions
  1. Add all ingredients to a bowl and stir until a thick spread is formed. Store in an air-tight container in fridge for up to 1 week.
Recipe Notes

Easy Pumpkin Protein Waffles (Starting with a Boxed Mix!)

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There’s something about the cozy aroma of pumpkin spice that makes fall mornings feel extra special. These Easy Pumpkin Protein Waffles are the perfect way to celebrate the season — warm, fluffy, and packed with a little extra protein to keep you satisfied all morning long. The best part? They start with a simple boxed pancake or waffle mix, so you can whip them up in minutes!

Why You’ll Love This Recipe

Whether you’re hosting a festive weekend brunch, making breakfast for holiday guests, or just want something delicious to grab on busy weekday mornings, these waffles fit the bill. They’re easy, freezer-friendly, and can be made with your favorite traditional or gluten-free boxed mix.

💡 Note: This recipe hasn’t been tested with low-carb mixes (like those made with coconut or almond flour), as they behave differently and may not yield the same fluffy texture.

The Protein Boost Trick: Mix or Flour to Protein Powder Ratio

No need to splurge on pricey “protein waffle” mixes — you can make your own in seconds! For every 1 cup of boxed mix or flour, simply swap up to ¼ cup of it for your favorite protein powder. (That means ¾ cup mix + ¼ cup protein powder = 1 cup total.) This simple 3:1 ratio adds staying power to your waffles without changing the flavor or texture much at all. You can also use a peanut butter powder, like PBfit, as an alternative to the protein powder.

Make It Richer & More Flavorful

Instead of the standard water and oil usually listed on the box, try using milk and melted butter for a richer, more indulgent waffle. Then, for those cozy season vibes, stir in canned pumpkin puree and some pumpkin pie spice (or at least ground cinnamon) to bring out that classic fall flavor.

How to Cook Pumpkin Protein Waffles

Mix your batter according to your waffle iron’s size and cook per the manufacturer’s instructions. I love my Mini Dash Waffle Iron for single servings, but for big brunch batches, my four-square waffle maker gets the job done fast.

How to Serve Protein Pumpkin Waffles

Dress them up however you love:

  • Warm maple syrup (I like sugar-free maple syrup)
  • A dollop of whipped cream
  • A sprinkle of chopped pecans or walnuts
  • Or even a spread of almond butter and banana slices for a wholesome twist

Make Ahead & Freeze

These waffles freeze beautifully! Make a big batch, let them cool completely, and store them in an airtight container or freezer bag. On busy fall mornings, just pop one in the toaster or oven to reheat — instant cozy breakfast!

Easy Pumpkin Protein Waffles made from a boxed mix — quick, cozy, and protein-packed! Perfect for fall brunches, holidays, or make-ahead breakfasts to freeze and reheat.
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Pumpkin Protein Waffles Starting From Mix
Prep Time
5 mins
Cook Time
15 mins
Total Time
20 mins
 

EasyPumpkin Protein Waffles made from a boxed mix — quick, cozy, andprotein-packed! Perfect for fall brunches, holidays, or make-ahead breakfaststo freeze and reheat.

Course: Breakfast, brunch
Keyword: high protein, pumpkin, waffles
Servings: 8 servings
Ingredients
  • 2 cups pancake or waffle mix gluten-free, if needed
  • ½ cup + 2 tablespoons vanilla protein powder*
  • 1.5 tsp baking powder
  • 2 tsp pumpkin pie spice
  • 3 large eggs
  • 1 15 oz can pumpkin puree
  • 3 tbsp melted butter or oil of choice
  • 1.5 cups almond milk or milk of choice – or even water
  • Cooking spray or oil for your waffle iron
Instructions
  1. Preheat waffle iron and lightly grease it with cooking spray or oil.
  2. In large bowl, mix together waffle mix, protein powder, baking powder, and pie spices.
  3. In another bowl, whisk eggs and stir in pumpkin puree, melted butter, and approximately 1 1/4 cup of the milk (reserve remaining milk for final batter prep)
  4. Add pumpkin mixture to bowl and dry ingredients and stir together until just combined. If batter seems too thick (which it could, as boxed mixes vary), stir in remaining milk, a couple tablespoons at a time until a thick, but pourable consistency is achieved. If it still seems too thick, start adding a little water, a tablespoon at a time.
  5. Pour some batter into hot waffle iron, using the amount suggested by manufacturer’s instructions.
  6. Cook waffles until golden brown and crispy. Serve warm with your favorite toppings, such as maple syrup, whipped cream, chopped nuts and/or a dusting of cinnamon.
Recipe Notes

*You can also use peanut butter powder instead of protein powder. OR, if you don’t want either, just replace with the same amount of waffle mix.

Grab a Can of Pumpkin: My Favorite Protein-Packed Pumpkin Recipes for Fall

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There’s something about opening a can of pumpkin that makes it officially feel like fall — cozy mornings, crisp runs, and comfort food with a healthy twist. Over the years, I’ve created dozens of pumpkin-packed recipe (seriously, just type “pumpkin” in the search bar!) — and they all share one thing in common: balanced nutrition that fuels performance without sacrificing flavor.

Pumpkin isn’t just for pies and lattes — it’s a superfood for active lifestyles. It’s rich in vitamin A, potassium, and fiber, all while being naturally low in calories. Plus, it’s a versatile ingredient that pairs perfectly with protein for energy, recovery, and satisfaction that lasts.

Here are a few of my favorite protein-boosted pumpkin recipes from the last couple of years to inspire your next kitchen session:

Pumpkin Scrambled Oats: A comforting and nutritious way to jumpstart fall mornings! Wholesome ingredients, a quick 10-minute cook time, and 22g of protein make this skillet breakfast the ultimate cozy fuel-up.

Pumpkin Scrambled Oats are a comforting and nutritious way to jumpstart fall mornings. A quick breakfast, only 10 minutes max to make in a skillet -- simple, wholesome ingredients and 22g protein so you don't get hungry later!

Protein Pumpkin Bread with Granola Topping: Soft, spiced, and slightly sweet — this protein pumpkin bread is under 250 calories per slice, with nearly 20g of protein and zero added sugar. Perfect with coffee or post-workout!

Protein Pumpkin Peanut Butter Chocolate Cups: Move over, candy aisle! These chocolate-covered pumpkin PB cups are a sugar-free, high-protein treat that taste like dessert but power your day like a snack.

These easy protein pumpkin peanut butter cups are the perfect nearly sugar-free swap for Reese’s Cups, one of America’s favorite candies. Rich chocolate envelops a creamy center filled with protein and seasonal flavors. No bake, no guilt and a favorite homemade swap for Halloween candy.

Protein Pumpkin Krispie Treats: A nostalgic favorite made healthy! These no-marshmallow, no-added-sugar krispie treats are gluten-free, nut-free, and vegan-friendly — with a little extra protein to keep you satisfied.

Giant Pumpkin Protein Cookie for One: When you want something sweet but wholesome, this single-serve pumpkin cookie is your new go-to! Over 30g protein, gluten-free, dairy-free, and refined sugar-free.

Satisfy your fall cravings with this Giant Protein Pumpkin Breakfast Cookie for One! Gluten-free, dairy-free, egg-free, and refined sugar-free, this single-serve pumpkin cookie packs 30g+ of protein for a delicious, balanced breakfast or snack.

More Pumpkin, Please!

Can’t get enough? I’ve got dozens more pumpkin recipes waiting for you on, just type “pumpkin” in the search bar for breakfast, snack, and dessert ideas made with pumpkin.

Pumpkin season is here! Boost your fall menu with these high-protein pumpkin recipes from TheFitFork.com — quick, delicious, and perfect for active lifestyles.

Giant Protein Pumpkin Breakfast Cookie for One (Gluten-Free, Dairy-Free, Egg-Free)

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 Ever want just one cookie—but you don’t feel like making a whole batch? Well, I’ve got ya with my Giant Protein Pumpkin Breakfast Cookie for One — a single-serve pumpkin cookie that’s sweet, satisfying, and perfectly portioned.

This cozy fall-inspired treat is the ultimate mash-up of wholesome breakfast ingredients— plus its soft, chewy, and packed with over 30 grams of protein to keep you fueled for hours. It’s a smart way to enjoy a “cookie” for breakfast (or any time) while keeping nutrition goals on track.

Even better, it’s allergy-friendly — completely gluten-free, dairy-free, egg-free, nut-free, and refined sugar-free. I used sunflower seed butter (sun butter) to keep it nut-free, but you can swap in any nut butter if you prefer. The sugar-free maple syrup adds a little more sweetness while moderating the total carb count (of course, use regular maple syrup or honey if you prefer) , and the protein powder gives this cookie its muscle-fueling boost.

Nutrition Snapshot (approximate*):

  • 377 calories
  • 35g carbs
  • 14g fat
  • 30g+ protein
  • *macros can ultimately vary based on the ingredients you choose

It’s also a great way to use up that little smidge of canned pumpkin puree leftover from other fall recipes. Mix everything in one bowl, bake (or even air fry on “bake” setting or use toaster oven) for a few minutes, and boom—you’ve got a warm, freshly baked cookie that tastes like pumpkin pie met your favorite protein bar.

Whether you enjoy it as a high-protein breakfast, post-workout snack, or healthy dessert, this Giant Protein Pumpkin Breakfast Cookie delivers big fall flavor in a perfectly single-serving size. Grab that leftover pumpkin puree and whip one up—you’re just one cookie away from a deliciously fit fall morning.

If you love pumpkin cookies, here’s another healthy pumpkin recipe for cookies you will love: Low-Carb Pumpkin Spice Latte Cookies

Whip up a batch of these amazing autumn-inspired pumpkin spice cookies in under 30 minutes! Lower carb, gluten-free plus, soft, chew and amazing flavorful -- especially with the coffee glaze!

Note: This post contains affiliate links. I earn a small commission on products purchased through links – these proceeds help offset operating expenses for The Fit Fork. Thank you!

Satisfy your fall cravings with this Giant Protein Pumpkin Breakfast Cookie for One! Gluten-free, dairy-free, egg-free, and refined sugar-free, this single-serve pumpkin cookie packs 30g+ of protein for a delicious, balanced breakfast or snack.
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Giant Protein Pumpkin Breakfast Cookie for One (Gluten-Free, Dairy-Free, Egg-Free)
Prep Time
5 mins
Cook Time
12 mins
Total Time
17 mins
 
Satisfy your fall cravings with this Giant Protein Pumpkin Breakfast Cookie for One! Gluten-free, dairy-free, egg-free, and refined sugar-free, this single-serve pumpkin cookie packs 30g+ of protein for a delicious, balanced breakfast or snack.
Course: Breakfast, Snack, workout
Keyword: cookie, dairy-free, egg free, nut free, protein powder
Servings: 1 serving
Calories: 377 kcal
Ingredients
  • 1/4 cup rolled oats gluten-free if needed
  • 1 tbsp oat flour or gluten-free baking blend flour
  • 1 scoop protein powder about 30g, vanilla or pumpkin flavor
  • 1 tbsp ground flaxseed
  • 1/4 tsp pumpkin pie spice
  • tbsp sugar free maple syrup or can sub regular maple syrup or honey
  • 1 tbsp sunflower seed butter or seed or nut butter of choice
  • 3 tbsp pumpkin puree
  • •
Instructions
  1. Preheat the oven (or toaster oven/air fryer combo) to 350°F. Line a small cookie sheet or baking tray with parchment paper and set aside.
  2. In medium bowl, combine the oats, gluten-free flour, ground flaxseed, protein powder, and pie spice and mix well. Add the maple syrup, almond butter, pumpkin puree, mix well. If the batter is too thick or crumbly, add another 1 tbsp of pumpkin. If it is too wet (although it will be on sticky side), you can add a little more flour.
  3. Form a large ball, place on the lined tray. Press down with bottom of drinking glass to flatten into a cookie shape – about 4.5” in diameter.
  4. Bake for 12-14 minutes or until cookies is set.
  5. Remove from the oven and let cool completely.
Recipe Notes

High Protein Pumpkin Bread with Granola Topping

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Cozy fall flavor meets high-protein fuel.

If pumpkin spice season makes your heart (and taste buds) happy, you’re going to love this Pumpkin Protein Bread with Granola Topping. It’s got all the warm, comforting vibes of a fall treat — but with a macro-friendly twist that keeps your nutrition goals on track.

This easy recipe delivers nearly 20 grams of protein per slice and stays under 250 calories, thanks to the powerhouse combo of cottage cheese and your favorite vanilla protein powder. The batter comes together right in your blender, so there’s no need for multiple bowls or complicated steps — just blend, pour, bake, and enjoy.

The texture? Soft, moist, and perfectly spiced with that unmistakable pumpkin pie flavor. It tastes like dessert but the macros make it perfect for breakfast, post-workout recovery, or a clean-eating snack.

To take things up a notch, I sprinkled the loaf with a handful of protein granola before baking — that golden, crunchy layer on top is the ultimate finishing touch. Of course, you can use any granola you like (or skip it if you prefer a classic loaf).

This is one of those recipes that makes your kitchen smell amazing, satisfies your sweet tooth, and fuels your body — total win-win!

Why You’ll Love It

  • 🎃 Cozy pumpkin spice flavor
  • 💪 Nearly 20g protein per slice
  • 🧀 Cottage cheese + protein powder for a nutritional boost
  • 🍞 Moist, fluffy texture
  • ⚡️ Quick blender batter = minimal cleanup
  • 🍯 No added sugar
  • 🥣 Crunchy granola topping for texture and staying power

Enjoy it:
Fresh out of the oven, warmed with a drizzle of almond butter, or packed in your gym bag for a quick grab-and-go snack. However you slice it, this Pumpkin Protein Bread is pure fall fuel!

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HIGH PROTIEN PUMPKIN BREAD
Prep Time
5 mins
Cook Time
50 mins
Total Time
55 mins
 
Cozy up with this Pumpkin Protein Bread with Granola Topping — nearly 20g protein, under 250 calories, no added sugar, and full of fall flavor!
Course: Breakfast, Snack, workout
Cuisine: high protein
Keyword: fall, high protein, pumpkin
Servings: 8 servings
Calories: 248 kcal
Ingredients
  • 1 cup 2% cottage cheese
  • 1 ¼ cup canned pumpkin
  • 2 large eggs
  • 1 teaspoon vanilla
  • ¼ cup extra virgin olive oil or oil of choice
  • ½ teaspoon salt
  • 1 teaspoon baking soda
  • 2 teaspoons ground cinnamon
  • 1 teaspoon pumpkin pie spice
  • 1 1/3 cup protein powder vanilla I used whey
  • 1 cup all-purpose flour or gluten-free baking blend
  • *10-20 s drops tevia or monk fruit drops depending on sweetness preference
  • Cooking spray
  • 1/3 cup favorite granola protein granola for the win!
Instructions
  1. Pre-heat oven to 350F.
  2. Add cottage cheese, pumpkin, eggs and oil to blender and blend for about 60 seconds until smooth and well combined.
  3. Add salt, baking soda, cinnamon, pumpkin pie spice and protein powder to blender, blending for about 30 seconds until incorporated. Next add flour, pulsing in and scraping down sides of blender with spatula, as needed. Do not over blend mixture.
  4. Depending on your sweetness preference and/or of the protein powder used, add 10-20 drops of liquid stevia or monk fruit.
  5. Pour mixture into a standard 4.5” x 8.5” loaf pan that has been liberally sprayed with cooking spray. Sprinkle top of batter with granola before baking.
  6. Bake for 45-50 minutes until center set and toothpick pulls clean. Let cool in pan for 15 minutes; cut in 8 thick slices.
  7. Store leftovers in fridge for up to 5 days. Reheat in microwave for 10 seconds.
Recipe Notes