The latest trend in pumpkin spice is pumpkin protein powder.
Pumpkin spice-infused protein powder can be an awesome way to get your pumpkin fix while muscling up, squashing hunger and hitting your fitness goals, says New York City-based nutritionistJessica Cording, RD, CDN.
However, she also points out that if you aren’t careful, they can also be a great way to down a candy bar’s worth of sugar in 30 seconds flat. “A trend like pumpkin spice can make it easy for sugary, unhealthy treats to take over the season,” she says, recommending that people keep their pumpkin spice habit in check by opting for the cleanest, most natural protein powders possible, like PaleoPro. Take a look at the ingredient list, watching out for sugar, high-fructose corn syrup, sugar alcohols and artificial colors and sugars. As a general shopping rule, the shorter the ingredient list is, the better.
Don’t worry, when it comes to including pumpkin protein powder in recipes that will actually do your body good, we’ve got you covered. Here, Cording shares five easy, single-serving, pumpkin protein powder recipes that will help you hit your fall fitness goals:
1. PUMPKIN SPICE PROTEIN LATTE
Skip the syrupy coffee shop concoction and whisk some pumpkin spice protein powder with coffee and steamed milk. It’s a nourishing latte upgrade that doesn’t involve the crazy blood-sugar roller-coaster ride.
Ingredients
1 scoop pumpkin spice protein powder
1 cup brewed coffee
1/4 cup almond milk
1 tablespoon coconut butter
Directions
Add all of the ingredients to a high-speed blender in the order listed. Blend on high for at least 1 minute or until smooth and frothy.
Nutrition Information
Serves: 1
Per serving: Calories: 236; Total Fat: 11g; Saturated Fat: 8g; Carbohydrate: 6g; Dietary Fiber: 3g; Sugar: 3g; Protein: 30g
2. PUMPKIN PROTEIN WAFFLES
Lend a nice, fluffy texture to waffles or pancakes by choosing a protein powder that gets at least some of its protein from egg whites.
Ingredients
1 scoop pumpkin spice protein powder
1 egg
1 teaspoon ground flaxseed
1/2 tablespoon baking powder
1/2 tablespoon coconut flour
Directions
In a mixing bowl, use a fork to mix the protein powder with the egg. Mix together with the flaxseed, baking powder and coconut flour. Cook in lightly greased waffle iron. (Can also be made as pancakes on the stove.)
Nutrition Information
Serves: 1
Per serving: Calories: 228; Total Fat: 9g; Saturated Fat: 3g; Carbohydrate: 5g; Dietary Fiber: 2g; Sugar: 0g; Protein: 35g
3. PUMPKIN SPICE PROTEIN SHAKE
This shake takes advantage of pumpkin puree to deliver a heart-healthy dose of fiber along with antioxidants including vitamins A and C. The potassium in the pumpkin is also great for soothing sore muscles after a tough workout.
Ingredients
1/2 scoop pumpkin spice protein powder
1/4 cup non-fat milk
1/2 cup pumpkin puree
1 teaspoon maple syrup
1/4 banana
1/4 cup plain 0% Greek yogurt
1/2 cup water
Directions
Add all of the ingredients to the blender in the order listed. Blend on high for at least 3 minutes or until smooth. Adjust thickness by using more or less water.
Nutrition Information
Serves: 1
Per serving: Calories: 183; Total Fat: 1g; Saturated Fat: 0g; Carbohydrate: 23g; Dietary Fiber: 3g; Sugar: 15g; Protein: 23g
4. PUMPKIN PROTEIN CHIA PUDDING
Whisking protein powder into your chia pudding or overnight oats is a great way to make it more satisfying — key if you use almond, coconut or another low-protein non-dairy milk as your base.
Ingredients
3/4 cup light coconut milk
1 scoop pumpkin spice protein powder
2 tablespoons chia seeds
3/4 cup pumpkin puree
1/4 cup mashed sweet potato (microwaved)
1 teaspoon maple syrup
1/2 teaspoon cinnamon
Directions
Add ingredients to a high-speed blender. Blend until smooth and creamy. Allow to thicken by refrigerating overnight.
Nutrition Information
Serves: 1
Per serving: Calories: 469; Total Fat: 19g; Saturated Fat: 12g; Carbohydrate: 33g; Dietary Fiber: 17g; Sugar: 15g; Protein: 38.6g
5. PUMPKIN PROTEIN HOT COCOA
If you haven’t tried pumpkin spice-flavored hot chocolate, this cocoa recipe will rock your fall. It’s like a big hug — and complete meal — in a single, steaming mug.
Ingredients
1 scoop pumpkin spice protein powder
1 teaspoon unsweetened cocoa powder
1 cup almond coconut milk
1 teaspoon ghee
1/8 teaspoon cinnamon
Directions
Heat the coconut milk in a small saucepan on the stove over low heat. Stir in the rest of the ingredients one-by-one. Let simmer and serve.
Nutrition Information
Serves: 1
Per serving: Calories: 240; Total Fat: 10g; Saturated Fat: 8g; Carbohydrate: 9g; Dietary Fiber: 2g; Sugar: 6g; Protein: 29g
About the Author
Aleisha Fetters Aleisha is a health and fitness writer, contributing to online and print publications including Men’s Health, Women’s Health, Runner’s World, TIME, USNews.com, MensFitness.com and Shape.com. She earned both her bachelor’s and master’s degrees in journalism from the Medill School of Journalism at Northwestern University, where she concentrated on health and science reporting. She is a certified strength and conditioning specialist through the NSCA. You can read more from Aleisha at kaleishafetters.com, or follow her on Twitter@kafetters.
