If summer is symbolized by surf, sun, and sand, fall gets kicked off by sweater weather, the changing of leaves, and a plethora of pumpkin. From pumpkin-scented candles to pumpkin-spiced coffee, this gourd holds center stage once autumn rolls around. It’s the silver—or rather, orange—lining to darker days and cooler nights. Say goodbye to the lazy summer months the right way by indulging in these seasonal recipes that are sure to fuel your gains!
1 PUMPKIN PIE PEANUT BUTTER CUPS
Peanut butter cups: delicious. Pumpkin: equally tasty. What could be better than having both of these things in one day? Having them both in one meal, of course! Create the perfect treat with this recipe from IFBB Physique pro Alex Carneiro.
- Stir the cocoa powder, coconut oil, and sweetener together until they form a sauce. Fill the bottom of cupcake liners or candy molds with the sauce, and save the rest of the mixture. Freeze the liners for 10 minutes.
- While freezing, mix the remaining ingredients. Add water one tablespoon at a time until the mixture forms a paste. Take the liners out of the freezer, and top with one teaspoon of pumpkin mixture.
- Add one more layer of the chocolate mixture, and put liners back in freezer for 10 minutes.
- Remove, let sit for 3 minutes, and enjoy!
Nutrition Facts
Serving Size: 1 cup
Recipe Yields: 20
Amount per serving
Calories 53
Total Fat3.7g
Total Carbs2g
Protein3g
Pumpkin Pie Peanut Butter Cups PDF (69.9 KB)
2 CRUSTLESS PROTEIN PUMPKIN PIE
Who says you can’t have your pie and eat it, too? Cut carbs and fat—and keep the taste—with this healthy take on traditional protein pie from IFPA and NGA Bikini pro Ashley Leahy.
The best part? If you whip it up for Thanksgiving, you can help yourself to a guilt-free serving of seconds. Of course, Thanksgiving’s not until November, so feel free to run a test batch or two in the interim. It’s just that good!
- Preheat oven to 350 degrees F.
- Mix all ingredients together with a wire whisk, then pour batter into a greased pie pan.
- Bake for 50-55 minutes or until toothpick comes out clean.
Nutrition Facts
Serving Size: 1 slice
Recipe Yields: 8
Amount per serving
Calories 50
Total Fat0.8g
Total Carbs4.4g
Protein6.5g
Crustless Protein Pumpkin Pie PDF (69.2 KB)
3 PROTEIN PUMPKIN ROLLS WITH PROTEIN CREAM CHEESE
FROSTING
Don’t fall prey to the temptation of warm cinnamon buns. Instead, try this recipe by Optimum athlete Kate Osman. With pumpkin-flavored dough and a sweet, cream cheese glaze, these rolls are sure to taste like a full-on cheat meal without the hefty nutritional price tag. Coming in at under 200 calories and packed with 17 grams of protein, they’re fitness-pro approved!
- Preheat oven to 375 degrees F.
- In a bowl, mix all ingredients together. Spray a cupcake pan with nonstick cooking spray and spoon in batter to make 4 rolls.
- Place in oven and bake for about 10 minutes.
- Using a knife, loosen the rolls from the pan and flip them over. Continue baking for 2-5 minutes. Be careful not to overcook. Insert a toothpick and make sure it comes out clean to ensure rolls are baked through.
- Remove from oven to cool.
- Mix cream cheese and casein powder together in a bowl. Add sweetener and water if needed. Just try not to eat it all before you ice the rolls.
- Frost and dig in!
Nutrition Facts
Serving Size: 1 frosted roll
Recipe yields: 4
Amount per serving
Calories 155
Total Fat5g
Total Carbs6g
Protein17g
Protein Pumpkin Rolls with Protein Cream Cheese Frosting PDF (72.2 KB)
4 PUMPKIN CRANBERRY STREUSEL BARS
Who doesn’t love baked goods with crumbly topping? Throw in pumpkin and cranberries, and you’ve got athlete Maria DiNello‘s winning recipe that’s sure to top your list of seasonal favorites.
- Preheat oven to 350 degrees F.
- Cover an 8×8 glass dish with nonstick spray.
- Combine all ingredients except pumpkin, walnuts, and oat flour. Once mixed, add in pumpkin, walnuts, and flour.
- Spread half of the batter into the glass dish.
- Spread sugar-free jelly over batter, and pour remaining batter on top of jelly.
- In a separate bowl, mix the last four ingredients together. The mixture should be clumpy. Break it into pieces over batter for streusel topping.
- Bake for 20 minutes. Cut into 12 squares.
Nutrition Facts
Serving Size: 1 square
Recipe Yields: 12
Amount per serving
Calories 120
Total Fat6.2g
Total Carbs11.6g
Protein5.3g
Pumpkin Cranberry Streusel Bars PDF (71.7 KB)
5 PROTEIN PUMPKIN MOUSSE PIE
There are times when Jell-O just doesn’t hit the spot and pudding’s consistency doesn’t feel quite right. That’s when mousse is the perfect solution! There’s nothing quite like that creamy thickness that also carries an airy consistency. Get your fill of this flavorful treat with bodybuilder Amber Passini‘s pumpkin-filled dessert!
- In a large bowl, whisk together milk and spices. Add pumpkin and stir until combined.
- Add pudding mix and protein powder.
- Beat with wire whisk for 1-1/2 minutes. Stir in half of the whipped topping. Spread the mixture into the premade crust.
- Top with remaining whipped topping.
- Refrigerate at least 3 hours.
Nutrition Facts
Serving Size: 1 slice
Recipe Yields: 8
Amount per serving
Calories 121.5
Total Fat4.5g
Total Carbs13g
Protein7.8g
Protein Pumpkin Mousse Pie PDF (69.7 KB)
6 PUMPKIN PROTEIN BARS
Protein bars are great go-to snacks. They’re portable, easy, and give you something to reach for in lieu of that bag of chips. More often than not, you can also add delicious to the list. If you’re looking for a pumpkin bar recipe that doesn’t fall short, reach for this one from Optimum athlete Sean Royer.
- In a bowl, microwave the peanut butter and honey for about 60-90 seconds. Stir well.
- Mix the peanut butter and honey mixture with the remaining base ingredients until combined. Stir in the add-ins on low speed until the mixture is well combined. Mixture should be about the consistency of Play-Doh. If mixture is too thin, add more oatmeal. If it’s too thick, add more honey.
- Cut a length of wax paper long enough to line the bottom of an 8×12 pan with the sides extending slightly over the rim, which will help you remove the mixture from the pan for easy cutting.
- Spread the mixture into the prepared pan. Press the mixture flat in all corners with a piece of wax paper. Sprinkle some extra oatmeal and dried raisins or nuts on the top of the bars, and press lightly to set.
- Chill until firm. Pull on the wax paper to remove bars from the pan. Cut into 24 pieces and wrap individually in wax paper. If not used right away, wrapped bars can be frozen in a freezer bag.
Nutrition Facts
Serving Size: 1 bar
Recipe yields: 24
Amount per serving
Calories 236
Total Fat20g
Total Carbs9g
Protein13g
Pumpkin Protein Bars PDF (72 KB)
7 PUMPKIN MILLION DOLLAR PIE
Bikini competitor Dayna Tappan’s favorite fall flavor comes with a hefty price tag—a cool million, to be exact. With pecans, almonds, and a graham cracker crust—not to mention a generous serving of pumpkin—this pie is well worth its name.
- Mix all the ingredients together (except for the pie crusts) in a large mixing bowl.
- Add the Truvia or Stevia and the pumpkin spice to taste. Tailor this pie to your desired sweetness level—add more yogurt for tartness, or pumpkin to increase the sweetness.
- Spoon the mixture into the pie crusts.
- Let pies sit in refrigerator for 1 hour before serving.
Nutrition Facts
Serving Size: 1 slice
Recipe yields: 8
Amount per serving
Calories 317
Total Fat10g
Total Carbs20g
Protein36g
Pumpkin Million Dollar Pie PDF (70.2 KB)
8 PUMPKIN PIE ICE CREAM
Warm weather may be on its way out, but that doesn’t mean ice cream is off-limits. Put a seasonal spin on this delicious delicacy—and lighten things up with protein-rich yogurt—with Dayna Tappan’s recipe for a cool, refreshing treat.
- Mix all the ingredients together.
- Add the Truvia or Stevia and pumpkin spice to taste, then swirl in the caramel.
- Crumble nuts and graham crackers, and swirl into the mix.
- Freeze.
- Top with caramel and enjoy!
Nutrition Facts
Serving Size: 1 serving
Recipe yields: 8
Amount per serving
Calories 218
Total Fat2g
Total Carbs14g
Protein34g
Pumpkin Pie Ice Cream PDF (69.6 KB)
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