25 Pumpkin Spice Recipes to Welcome Fall

Not everything pumpkin spice has to be a diet-breaker!

The Holiday season is fast approaching, and with it comes a hoard of pumpkin spice flavored treats. It all started with pumpkin spice lattes, a seasonal menu item that is so good it acquired a following. The trend has since spread to include pumpkin spice pastries, oatmeal, cocktails, and even candles.

Unfortunately, most pumpkin spice recipes are meant as indulgent treats, not taking into account nutritional content. That doesn’t have to be the case! We’ve put together a list of 25 healthy pumpkin spice recipes that won’t ruin your diet in the weeks leading up to the Holiday season. There’s plenty of vegan and gluten-free options to choose from, so that no matter what your diet is, you can enjoy the pumpkin spice trend.


1. Flourless Pumpkin Oat Blender Pancakes
If you’re looking for a vegan or gluten-free option, you’ll love these flourless pumpkin pancakes. On top of being free of dairy, eggs, and gluten-free, they’re made without oils and contain no refined sugar. It’s a health enthusiast’s dream come true!

2. Whole Wheat Pumpkin Pancakes
This recipe combines two all-time favorites: pumpkin spice and pancakes. It also delivers 11 grams of protein per serving!

3. Overnight Slow Cooker Pumpkin Oats
You can even enjoy pumpkin spice in your breakfast! This slow cooker recipe combines oats and pumpkin puree, and is flavored with pumpkin spice and vanilla. Just mix all the ingredients and leave overnight in the slow cooker. You’ll wake up to a hearty, healthy breakfast.

4. Pumpkin French Toast
This pumpkin spice french toast is perfect for a chilly fall morning. It’s made with whole wheat bread, protein-rich egg whites, and vitamin-packed pumpkin puree. Thanks to the egg whites, this recipe contains an impressive 16 grams of protein per serving, making this a satisfying breakfast that will keep you feeling full for hours.

5. Whole Grain Pumpkin Spice Waffles
These waffles achieve their signature crispy but fluffy texture using oat flour made with ground oats. Sweetened with only a little maple syrup, this recipe keeps the sugar content low. It’s also easy to make these waffles gluten-free by using certified gluten-free oats.

6. Pumpkin Spice Breakfast Quinoa
Although it might sound a little strange at first, quinoa is a great breakfast. It has a healthy balance of carbs and protein that is essential in a healthy breakfast. Carbohydrates provide you with quick energy you need to tackle your day, while protein helps keep you feeling fuller for longer. This pumpkin spice quinoa is not only healthy, it will also leave you excited for the fall season.

7. Healthy Spiced Pumpkin, Yogurt, and Granola Parfait
Everyone loves parfait! Why not incorporate the delicious taste of pumpkin spice! To make this parfait, simply layer pumpkin puree, spices, Greek yogurt, and granola. Sweeten with a bit of agave or your natural sweetened or choice, and your parfait is ready to enjoy.

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Sofia Lopez

Sofia received her BA from Cornell University and her MFA from San Francisco State University. She creates workouts and fitness challenges. Her hobbies include running, hiking, and listening to audiobooks from the exercise bike.

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