20 Healthy Pumpkin Spice Recipes (Without Coffee!)

Article posted in: Diet & Nutrition
Pumpkin Spice Cream Cheese Muffins

When autumn arrives and there is a chill to the air, the pleasant aromas of pumpkin pie seem to come right along with it. Maybe that’s because every coffee shop is promoting its pumpkin spice drinks and pastries. But did you know that you can enjoy the tastes and scents of the season without all the excess calories and sugar that load down those holiday specials? Here is a treat bag full of fresh and healthy pumpkin spice recipes so you can indulge in fall’s favorite flavor.

1. Pumpkin Spice Cookies >

Pumpkin Spice Cookies

Servings: 12 (1 serving = 1 cookie)

Calories per Serving: 76

On Nutrisystem, Count As: 2 Extras

These sweet little treats let you enjoy the taste of pumpkin spice without the coffee. Or you can have it right along with your morning or afternoon cup of joe. The Pumpkin Spice Cookies are sparked with the seasonal flavors of maple syrup and cinnamon along with real pumpkin puree. Best of all, they’re easy to bake yourself and they come out of the oven warm and fragrant.

2. Pumpkin Spice Latte Protein Shake >

Pumpkin Spice Latte Protein Shake

Servings: 1

Calories per Serving: 134

On Nutrisystem, Count As: 1 PowerFuel

You can energize your day with the fun flavor of pumpkin spice without loading up on caffeine. Instead, make yourself one of these cool and filling Pumpkin Spice Latte Protein Shakes. It’s loaded with the nutritious punch of protein, the real fuel your body needs to stay strong and active. Whipping up one of these satisfying shakes is simple because it starts with Nutrisystem Sweet Vanilla Shake Mix. And you can take it with you when you need to hustle out the door.

3. Pumpkin Spice Smoothie Bowl >

Pumpkin Spice Smoothie Bowl

Servings: 2

Calories per Serving: 254

On Nutrisystem, Count As: 2 SmartCarbs, ½ PowerFuel and 1 Extra

Smoothie bowls bring together the creamy sweetness of a shake with your choice of toppings that have a satisfying crunch. The base of this Pumpkin Spice Smoothie Bowl features frozen bananas, non-fat milk, and real pumpkin puree, for that seasonal taste you crave. Vanilla extract and pumpkin pie spice bump up the flavor, while granola, chopped pecans, pumpkin seeds and dried cranberries provide the contrasting texture and a hint of salty and tart tastes.

4. Chocolate Pumpkin Truffle Balls >

Chocolate Pumpkin Truffle Balls

Servings: 14 (1 serving = 1 pumpkin ball)

Calories per Serving: 131

On Nutrisystem, Count As: ½ PowerFuel and 2 Extras

Pass on the high-calorie little candy bars this season and instead treat yourself to these soft and sweet morsels with the flavors of chocolate and pumpkin. There’s no trick to making them because they have just seven ingredients and you don’t have to stand over the stove to prepare them. The recipe makes 14 bite-sized truffles that you can bring to a party to share. Or store these Chocolate Pumpkin Truffle Balls in the fridge or freezer and enjoy them yourself when you have the urge to reach for the candy bowl.

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5. Pumpkin Spice Mug Cake >

Pumpkin Spice Mug Cake

Servings: 1

Calories per Serving: 130

On Nutrisystem, Count As: 1 SmartCarb and 1 Extra

You can warm up any cool day with a warm and fragrant Pumpkin Spice Mug Cake. This one is sparked by the zingy flavors of cinnamon, nutmeg, and allspice. You make it in an ordinary mug, it’s ready to eat in minutes, and there’s no baking needed. It just might be the perfect partner to a steaming cup of coffee or tea.

6. Air Fryer Pumpkin Pecan Clusters >

Air Fryer Pumpkin Pecan Clusters

Servings: 8

Calories per Serving: 159

On Nutrisystem, Count As: 1 SmartCarb and 2 Extras

Nuts and seeds are full of the healthy fats that our bodies need, so they’re a good choice for a snack when you’re trying to lose weight. These crunchy Air Fryer Pumpkin Pecan Clusters include chopped pecans, pumpkin seeds, oats, dried cranberries and real brown sugar. Add pumpkin puree and spices and you’ve got a taste of autumn in every bite. Enjoy them alone or crumble them into nonfat plain Greek yogurt for a balanced Flex breakfast.

7. 100-Calorie Pumpkin Muffins >

100-Calorie Pumpkin Muffins

Servings: 12 (1 serving = 1 muffin)

Calories per Serving: 100

On Nutrisystem, Count As: 1 SmartCarb and 1 Extra

Made with the right ingredients, muffins can be a healthy way to start the day. These 100-Calorie Pumpkin Muffins start with old-fashioned rolled oats that are full of fiber to fill you up. You’ll savor their sweet flavor, which comes from pumpkin, vanilla and real honey. Each batch makes 12 muffins that you can store the extras in the freezer and pull out for a ready-to-go breakfast.

8. Pumpkin Cream Cheese Muffins >

Pumpkin Cream Cheese Muffins

Servings: 12 (1 serving = 1 muffin)

Calories per Serving: 154

On Nutrisystem, Count As: 1 SmartCarb and 3 Extras

The pumpkin cream cheese muffins you see in coffee shops are often as high in calories, fat and sugar as cupcakes. A better choice is to bake our version that also has a sweet flavor and creamy filling, but is half the calories of the most popular brand. We make it with whole wheat flour along with pumpkin puree, an egg and applesauce to ensure the cake stays moist. The cream cheese filling is flavored with vanilla extract and just a bit of sugar, so you get all the enjoyment of a Pumpkin Cream Cheese Muffin.

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9. Pumpkin Spice Smoothie >

Pumpkin Spice Smoothie

Servings: 1

Calories per Serving: 195

On Nutrisystem, Count As: 1 PowerFuel, 1 SmartCarb

If you like to kick off your day with the flavors of pumpkin spice but want to be sure you have all the energy you need to get through the morning, skip the drive-through coffee and take this Pumpkin Spice Smoothie with you instead. The combination of frozen banana, Greek yogurt and pumpkin puree give it the thick texture of a milkshake, so you feel full when you’re done. Add maple syrup, pumpkin pie spice and vanilla extract, and you’ve caught autumn in a cup.

10. Pumpkin Spice Bars >

Pumpkin Spice Bars

Servings: 16 (1 serving = 1 bar)

Calories per Serving: 52

On Nutrisystem, Count As: 2 Extras

We’ve brought together the great tastes of crispy rice treats and pumpkin to create these sweet and chewy Pumpkin Spice Bars. They have only five ingredients and after mixing them, you just pop the tray in the refrigerator to set. Then you can slice them into 16 bars that are sure to be a hit at parties or with your family. No one needs to know they fit perfectly into your weight loss diet.

11. Pumpkin Banana Bread >

Pumpkin Banana Bread

Servings: 12

Calories per Serving: 143

On Nutrisystem, Count As: 1 SmartCarb and 1 Extra

Banana bread is so popular because it’s moist and sweet like cake, but it can be a filling breakfast or snack with coffee or tea. This fall-inspired version takes banana bread to the next level with the season’s favorite flavors, including pumpkin, pie spices, maple syrup and cinnamon. Our Pumpkin Banana Bread recipe is still a good way to use bananas that are a little overripe. And it’s also made with whole wheat flour, so it has lots of fiber to keep you satisfied while you enjoy its delightful taste.

12. Cream Cheese Pumpkin Roll >

Cream Cheese Pumpkin Roll

Servings: 20

Calories per Serving: 101

On Nutrisystem, Count As: 3 Extras

Here’s the ideal dessert for you to bring to a holiday party, game-day tailgate or neighborhood get-together. The Cream Cheese Pumpkin Roll has the classic fall flavors of pumpkin and pumpkin spice, and it surrounds a sweet maple and vanilla cream cheese filling. When cut, it forms 20 beautiful spirals that are sure to have everyone reaching for a slice. And since it’s made with healthy ingredients, you can feel good about digging into it yourself.

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13. Skinny Pumpkin Biscuits with Honey Cinnamon Butter >

Skinny Pumpkin Biscuits with Honey Cinnamon Butter

Servings: 9 (1 serving = 1 biscuit)

Calories per Serving: 151

On Nutrisystem, Count As: 1 SmartCarb and 2 Extras

If you like the comforting pleasure of biting into warm, flaky biscuits topped with real butter, you will love this light but oh-so satisfying version. These Skinny Pumpkin Biscuits with Honey Cinnamon Butter are made with real buttermilk and whole wheat pastry flour, so they have the light and airy texture you expect in biscuits. The flavors of pumpkin, pumpkin spice and maple syrup give them a seasonal twist. And the homemade honey cinnamon butter adds a bit of sweetness and zing that will make them irresistible to you and everyone else at the table.

14. 3-Step Pumpkin Mousse >

3-Step Pumpkin Mousse

Servings: 1

Calories per Serving: 203

On Nutrisystem, Count As: 1 PowerFuel, 1 SmartCarb and 1 Extra

Rich and creamy mousse is an elegant dessert that’s surprisingly easy to make with this recipe. And it’s ready to eat in less than a half-hour! Cottage cheese and pumpkin puree give it a smooth texture, while pie spices and real sugar fill it with warm, sweet flavor. You can even top it with light whipped topping and a sprinkling of crunchy nuts. Now here’s the part no one needs to know but you: this 3-Step Pumpkin Mousse is a healthy source of protein and it’s low in calories and fats.

15. Air Fryer Cinnamon Sugar Roasted Pumpkin Seeds >

Air Fryer Cinnamon Sugar Roasted Pumpkin Seeds

Servings: 8 (1 serving = 2 Tbsp.)

Calories per Serving: 102

On Nutrisystem, Count As: 1 PowerFuel and 1 Extra

Pumpkin seeds are potent little packets of essential nutrients, including potassium and zinc, and they have healthy fats that fuel you up. You can turn them into a crunchy and tasty snack with this Air Fryer Cinnamon Sugar Roasted Pumpkin Seeds recipe. Heat them in an air fryer (or your oven) to infuse them with flavor and crisp them up, then get ready to munch them alone or sprinkle them into plain Greek yogurt, oatmeal, or an autumn salad.

16. Pumpkin Spice Freezer Fudge >

Pumpkin Spice Freezer Fudge

Servings: 14 (1 serving = 1 piece)

Calories per Serving: 82

On Nutrisystem, Count As: 3 Extras

Yes, you can eat fudge and stay on track to your weight loss goal. With the combination of pumpkin puree, almond butter and coconut oil, this Pumpkin Spice Freezer Fudge has the creamy texture you expect, but without all the calories that come with ordinary fudge. You still get plenty of sweet flavor, thanks to the maple syrup, vanilla extract and pumpkin spice. It’s the ideal solution when you’re feeling tempted to dig into the kids’ candy bags.

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17. Pumpkin Blondies >

Pumpkin Blondies

Servings: 16 (1 serving = 1 blondie)

Calories per Serving: 97

On Nutrisystem, Count As: 1 SmartCarb and 1 Extra

We’ve reimagined classic blondies to give them tempting seasonal flavors and a lot less calories, sugar and fat than the standard version. These Pumpkin Blondies still have plenty of brown sugar along with pie spices and vanilla extract, so your sweet tooth is satisfied. But you also feel full after eating one because you get lots of fiber from the rolled oats and pumpkin puree. You can even turn them into brownies with chocolaty flavor by adding real cacao powder.

18. Pumpkin Icebox Cake >

Pumpkin Icebox Cake

Servings: 16 (1 serving = 1 piece)

Calories per Serving: 127

On Nutrisystem, Count As: 1 SmartCarb and 1 Extra

This no-bake cake is so simple to make but it is sure to become one of your favorite seasonal treats at home or at parties. It includes two kinds of creamy mousse: pumpkin and maple. Graham crackers provide the crispy layers in between each level of mousse. Give it a few hours or more in the freezer and your Pumpkin Icebox Cake is ready to serve.

19. Pumpkin Parfait >

Pumpkin Parfait

Servings: 2

Calories per Serving: 264

On Nutrisystem, Count As: 1 PowerFuel, 1 SmartCarb and 1 Extra

A parfait sounds like a dessert. But when made with the right ingredients it can be a healthy breakfast that is still full of delightful flavors. This Pumpkin Parfait starts with a creamy layer of plain Greek yogurt, which fuels you up with powerful protein. High-fiber, low-fat granola you make yourself is the crunchy middle layer. Then there’s a layer with pumpkin puree blended with more yogurt, so you get lots of potent nutrients to start your day. A topping of granola, which includes pumpkin seeds and pumpkin spice, caps off your parfait, giving you that seasonal taste you’re hungering for in every bite.

20. Healthy Pumpkin Scones with Maple Vanilla Frosting >

Healthy Pumpkin Scones with Maple Vanilla Frosting

Servings: 6

Calories per Serving: 210

On Nutrisystem, Count As: 1 SmartCarb and 3 Extras

Scones are one of those treats that always feel special, but they’re actually super simple to make at home. This recipe for Healthy Pumpkin Scones with Maple Vanilla Frosting makes for the perfect fall breakfast, brunch or snack. The scones are fluffy, lightly spiced and packed with fiber and vitamin A from the pumpkin puree. The creamy, homemade frosting is sweetened with only maple syrup. So go ahead and indulge in these delicious scones!