It's not even October and the rage for pumpkin spice has begun!
As a Registered Dietitian, I am a big fan of pumpkin, as well as spices, and I can think of very few things I love more than pumpkin spice. Not only does pumpkin bring in those cozy, fall flavors we all love, but it also packs a punch in terms of nutrition.
Rich in antioxidants and vitamins A, E, and C, pumpkin is the perfect seasonal ingredient to support your immune system as the weather gets cooler. Plus, it’s a fantastic source of fiber—just one cup of canned pumpkin provides about 7 grams! To celebrate this versatile superfood, I’m sharing some of my favorite pumpkin spice recipes that are both delicious and healthy.
Healthy Pumpkin Spice Coffee
Skip the $8 coffee shop latte and try this quick, easy, and delicious pumpkin spice coffee recipe inspired by Eating Bird Food. Here’s how to make it:
Ingredients:
8 oz brewed coffee (hot or cold)
1/2 cup unsweetened vanilla almond milk
3 tablespoons canned pumpkin puree
1/2 teaspoon pumpkin pie spice
1/2 teaspoon vanilla extract
2 teaspoons maple syrup
Sprinkle of cinnamon
Directions: Mix all the ingredients together, and voila! You have a homemade pumpkin spice coffee that’s only 83 calories, with 2 grams of fiber and 11 grams of sugar. For a lighter version, swap out the maple syrup for a sugar-free alternative or your favorite sweetener.
Pumpkin Spice Overnight Oats
If you’re like me, mornings can be a bit of a rush. That’s why overnight oats are one of my go-to breakfast options! They’re easy to prep the night before, and they’re ready to grab and go in the morning.
Ingredients:
1/3 cup plain Greek yogurt
1/2 cup rolled oats
2/3 cup unsweetened milk of your choice
1 tablespoon chia seeds
1/2 teaspoon vanilla extract
1/2 cup pumpkin puree
1/2 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
Directions: Mix all ingredients in a mason jar or airtight container, then refrigerate overnight. In the morning, you’ll have a delicious, nutrient-packed breakfast waiting for you. There is no better way to start your day with protein and fiber. For a little extra sweetness, add a tablespoon of honey or maple syrup. Need some crunch? Top with chopped walnuts, pistachios, or almonds for added protein and fiber.
Why Pumpkin is the Perfect Fall Food
Pumpkin isn’t just tasty; it’s incredibly good for you! It's packed with beta-carotene, an antioxidant which converts to vitamin A in your body, helping to maintain good vision, healthy skin, and a robust immune system. The fiber content aids digestion and can help keep you feeling fuller longer. So, whether you’re adding it to your coffee or whipping it into your oats, pumpkin is a fantastic ingredient to incorporate into your meals this fall.
Enjoy these recipes, and let pumpkin add a nutritious boost to your season!
xo,
Samantha
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