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Pumpkin Recipes

Whole Wheat Pumpkin Muffins with a White Chocolate Drizzle

Whole wheat pumpkin muffins with a white chocolate drizzle are perfect for fall! Made with whole wheat flour, fall spices, and pumpkin puree. Topped with a drizzle of melted white chocolate or pumpkin seeds for a crunch.

whole wheat pumpkin muffins with white chocolate drizzle

Nothing screams fall quite like a batch of fluffy pumpkin muffins! Filled with fall spices and that quintessential fall taste of pumpkin puree that we all know and love, I know this pumpkin muffin recipe will be one you make again and again for the season and beyond!

I love having a batch of pumpkin muffins on hand to enjoy with coffee or tea in the fall and this recipe is one I’ve already made multiple times and it’s only the beginning of October! Simply made with whole wheat pastry flour, Libby’s 100% PURE PUMPKIN and fall spices like cinnamon, and pumpkin spice

Top these muffins with a white chocolate drizzle (white chocolate complements pumpkin SO well) or top with pumpkin seeds before baking for a crunch on top. You really can’t go wrong! 🙂

healthy whole wheat pumpkin muffins


This pumpkin muffin recipes uses  Libby’s 100% Pure Pumpkin. It’s what I use in all of my pumpkin recipes! I trust Libby’s when it comes to pumpkin puree because they’ve been the leading producer of canned pumpkin for generations.

Their factory in Morton, IL is 100% landfill-free. They are able to achieve this by recycling pumpkin by-products and incinerating the remaining waste for energy recovery. Pumpkin waste, like rind and skin, finds new life as land applied fertilizer—except for the seeds—those are sold for wild squirrel food.

It’s nice knowing that the process of harvesting a vegetable that can be used in so many different ways is also finding many different ways to ensure as little waste from that process as possible. Pumpkin puree is incredibly versatile and I’m happy to see that the whole process is one that aims to be sustainable.


Ingredients for Whole Wheat Pumpkin Muffins

  • whole-wheat pastry flourwhole wheat pastry flour is lighter than whole wheat flour giving these muffins more of a soft fluffiness that makes them absolutely delicious!
  • pumpkin pie spice
  • cinnamon 
  • baking soda
  • baking powder
  • non-dairy milk I like using oat or almond milk because that’s what I have on hand most of the time.
  • butter or coconut oil 
  • light brown sugarfeel free to use coconut sugar instead if you prefer.
  • egg
  • vanilla extract 
  • pumpkin seeds (optional) green pumpkin seeds are called pepitas and they’re a great source of plant-based protein, fiber and magnesium.
  • white chocolate chips (optional)

equipment / utensils:

  • one medium mixing bowl
  • one small mixing bowl
  • muffin liners
  • muffin tin
easy whole wheat fluffy pumpkin muffins

Making Pumpkin Muffins Lighter and Fluffy

Pumpkin puree itself helps to make these muffins super light and fluffy! It adds a lot of moisture which ends up giving these muffins that bounciness in the texture.

Another tip for lighter and fluffier muffins? Don’t over mix the batter. That causes muffins to be more dense and chewy vs. light and fluffy! Mix the batter until just combined. If there’s a few streaks of flour that you can still see that’s totally ok.

Ways to Use Leftover Pumpkin Puree

For this pumpkin recipe you will use almost a cup of pumpkin, but that will leave you with a good amount leftover. This is a good thing because there are so many delicious ways you can use it! Here are a few of my favorites:

Storing Leftover Pumpkin Puree

Any time you have a little pumpkin puree leftover and want to save it, transfer the rest out of the can (don’t store in the can in the fridge!) into a container with a lid and store in the fridge for up to a week. This will ensure maximum freshness and usability.

If you’re simply not going to get to the rest of the pumpkin leftover in a can, you can definitely save it for later. I recommend freezing it in an ice cube tray for up to 3 months. You can use the frozen cubes in future soups, smoothies and more.

whole wheat pumpkin muffins with white chocolate drizzle

Whole Wheat Pumpkin Muffins with a White Chocolate Drizzle

Maggie Michalczyk, RDN
Moist, fluffy and spiced to perfect with pumpkin puree and fall spices, these whole wheat pumpkin muffins make for an amazing treat for fall! Sip on pumpkin coffee while you enjoy each bite!
Prep Time 10 mins
Cook Time 8 hrs 11 mins
Servings 12 muffins


  • 1 cup whole-wheat pastry flour
  • 2 tsp. pumpkin pie spice
  • 1 tsp. cinnamon
  • 1 tsp. baking soda
  • ¾ tsp. baking powder
  • ½ cup non-dairy milk
  • ¾ cup LIBBY’S 100% PURE PUMPKIN
  • 3 tbsp. melted butter or coconut oil
  • ½ cup light brown sugar
  • 1 egg
  • 1 tsp. vanilla extract
  • 1/4 cup white chocolate chips
  • ¼ cup pumpkin seeds for sprinkling on top


  • Preheat the oven to 350 degrees F and line a muffin tin with liners. Spray the inside with cooking spray to prevent muffins from sticking. 
  • In a medium bowl whisk together the whole-wheat pastry flour, pumpkin pie spice, cinnamon, baking soda, baking powder, and salt.
  • In a separate larger bowl, whisk together pumpkin puree, melted butter or coconut oil, non-dairy milk, light brown sugar, egg and vanilla extract until smooth.
  • Pour the dry ingredients into the wet and use a wooden spoon to gently mix together until just combined. Don’t over mix!  Muffin batter should be slightly clumpy not totally smooth. 
  • Portion the batter into each muffin well. Sprinkle with pumpkin seeds or leave plain to drizzle with melted white chocolate when baked.* 
  • Bake for approximately 22-25 minutes, let cool and enjoy!


* if drizzling with melted white chocolate chips, melt white chocolate chips in the microwave in increments of 10 seconds, stirring with a spoon in between each time. Use a fork to drizzle over each muffin once cooled.
Keyword pumpkin muffins; whole wheat pumpkin muffins

This recipe was proudly created in partnership with Libby’s. I hope you love it!

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Pumpkin Recipes

Pumpkin Spice Dessert Hummus

This pumpkin spice dessert hummus tastes like pumpkin pie in dip form and is made with just 6 ingredients and sweetened naturally. It’s the perfect dip for sliced apples all fall long!


I’m sure you’ve had savory hummus before made with chickpeas, tahini, and lots of salt, garlic and olive oil, but have you tried a dessert hummus that has a sweet twist?! This pumpkin spice dessert hummus tastes like pumpkin pie in dip form and is super easy to make in a food processor.

Chickpeas are part of the pulse family and are packed plant-based protein as well as fiber, and folate. They’re super versatile, (just like pumpkin puree is!) and can be used to make things like falafel, savory hummus, roasted as a crunchy snack or salad topper and you can even use the liquid which is called aquafaba as an egg replacer in certain recipes.

Pumpkin adds nutrition and fiber to this pumpkin pie dip and if you love that quintessential taste of fall I just know that this will be your new favorite snack! It’s lightly sweetened with maple syrup, gluten free and vegan too.

Perfect as a dip for fresh fall apples, it would also be great as a Thanksgiving appetizer.

Ingredients for pumpkin spice dessert hummus

  • pumpkin puree
  • chickpeas aka garbanzo beans
  • peanut butter
  • maple syrup
  • vanilla extract
  • pumpkin pie spice
  • salt

equipment / utensils:

best pumpkin spice dessert hummus

How Do You Store Leftover Pumpkin Puree?

This pumpkin spice dessert hummus recipe won’t use up a whole can of pumpkin puree, so what to do with the rest? Store it in a container (not in the can!) in the fridge for up to a week for maximum freshness. Here are a few fun ways to use up a can of pumpkin

Another way to save leftover pumpkin is to freeze it. Add the puree to an ice cube tray and save for future smoothies, soups and more!


Pumpkin Spice Dessert Hummus

Maggie Michalczyk, RDN
Pumpkin spice dessert hummus is fun twist on typical hummus that is made with simple ingredients and sweetened naturally for a dip that goes perfectly with apple slices, crackers and more! 
Prep Time 2 mins
Cook Time 5 mins
Servings 1 1/2 cup


  • 1 can garbanzo beans drained and rinsed
  • 1/2 cup creamy unsweetened peanut butter*
  • 1/3 cup maple syrup
  • 1/3 cup pumpkin puree
  • 1 tsp. vanilla extract
  • 2 tsp. pumpkin pie spice
  • pinch of salt
  • 1/2 cup mini or regular dark chocolate chips optional


  • 1. Combine all of the ingredients except for the chocolate chips in the bowl of a food processor. 
  • 2. Pulse until smooth and blended then, transfer to a bowl and fold in chocolate chips. 
  • 4. Serve with apple slices or crackers and enjoy! 


Store this dip covered in the fridge for up to a week. 
Keyword pumpkin pie hummus; pumpkin dessert hummus

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how to make pumpkin pie hummus
Pumpkin Recipes

Frozen Pumpkin Pie Protein Smoothie (Gluten & Dairy-Free)

Sip on the smooth & creamy taste of pumpkin with this frozen pumpkin pie smoothie! Made dairy-free with canned pumpkin, frozen banana, creamy oat milk, collagen protein, & pumpkin spice, it’s a refreshing way to enjoy the taste of fall in smoothie form!

frozen pumpkin smoothie

Did someone say frozen PUMPKIN PIE smoothie?! How delicious does that sound on a hot August day when you’re starting to get excited about all things pumpkin?!

Smoothies are such a delicious and simple way to add more nutrition to your diet whether that be for breakfast, as a snack or after a workout. The beauty of smoothies is that you can pack a lot of nutrition by way of different fruits vegetables, sources of protein and fat that you may not typically get into one delicious and refreshing drink.

Seasonal Smoothie Appreciation

I love matching my smoothie to the season we’re in and if you follow me on Instagram, then you know I’m MOST excited about healthy pumpkin smoothies in the fall! Next to my pumpkin cream cold brew recipe, it’s my favorite way to enjoy pumpkin in drink form.

Benefit of Adding Pumpkin to a Smoothie

Canned pumpkin is incredibly easy to add to a smoothie and is packed with vitamin A, C, E, potassium and fiber. The bold orange hue of pumpkin is thanks to the fact that it’s an excellent source of beta-carotene, a plant compound that gets converted to vitamin A in our bodies. Vitamin A is great for immunity and eye health — one of the many nutritional benefits of adding more pumpkin to your diet in the fall!

And be sure to check out this post for 9 pumpkin recipes for warm weather to make when it’s still hot out but your heart says pumpkin!

ingredients for frozen pumpkin spice smoothie

  • pumpkin puree — I personally always use Libby’s 100% Pure Pumpkin!
  • frozen banana — when your bananas on the counter are looking very spotty, take the peel off and freeze them to use in smoothies like this.
  • unsweetened oat milk — Oat milk is thicker than most other plant-based milks which is why I like to use it in smoothies, and smoothie bowls. I like the varieties from Oatly and Califia Farms.
  • collagen (optional)
  • pumpkin pie spice or cinnamon
  • hemp seeds/ ground flax seed / chia seeds – each of these seeds is a good source of healthy fat, fiber and plant-based protein. This helps the smoothie be more blood-sugar friendly and helps you stay fuller for longer!
  • creamy unsweetened almond butter — I love the Target brand creamy unsweetened almond butter.
  • ice
  • granola — I love something crunchy on top of this frozen pumpkin smoothie! My favorite granola is Purely Elizabeth pumpkin cinnamon granola (it’s available year-round!).
  • pumpkin seeds — Pumpkin seeds would be another great addition on top of this smoothie! Pumpkin seeds are a good source of plant-based protein, fiber and magnesium.

equipment/ utensils:

  • high-speed blender
  • glasses
  • straw

What enhances the pumpkin flavor

I’ve found that keeping the other fruit and vegetables in the smoothie to a minimum can help the pumpkin shine, but adding things like frozen banana can add a touch of sweetness. Out of all fruit I’d say this mixes best with pumpkin so the flavors don’t compete. Frozen cauliflower is another good option for a boost of nutrients without added flavor.

tips for making a thick & creamy pumpkin protein smoothie

  • Use frozen banana. If you don’t have any frozen bananas on hand but still want to make this smoothie, simply add a little more ice. I have no tried it, but you could also use frozen riced cauliflower in place of the bananas.
  • Don’t add too much liquid. I like my smoothies thick enough to eat with a spoon (I think they’re more satisfying that way!).
  • Freeze leftover pumpkin puree. When you have a little pumpkin puree leftover in a can, don’t throw it out! Freeze it in an ice cube tray and then use those “pumpkin cubes” anytime you’re making a smoothie. They’re even great to throw in a soup this fall.

How to make this a vegan pumpkin smoothie

Even though this frozen smoothie has collagen added, you can find a vegan collagen option. Or, if you have a protein powder you already like that doesn’t have a strong flavor, feel free to sub it in!

healthy pumpkin smoothie with oat milk, collagen and pumpkin spice
frozen pumpkin smoothie

Frozen Pumpkin Pie Protein Smoothie

Maggie Michalczyk, RDN
Creamy and oh so *dreamy*, you'll fall in love with this frozen pumpkin pie smoothie that tastes like everything we love about the season! 
Prep Time 5 mins
Cook Time 2 mins
Servings 1 serving


  • 1 frozen banana
  • 1/4 cup pumpkin puree
  • 1 cup unsweetened oat milk
  • 2 tbsp. chia ground flax or hemp seeds (optional)
  • 1 tbsp. creamy unsweetened almond butter
  • 1 tsp. pumpkin pie spice or cinnamon
  • 3-4 ice cubes
  • 1 serving collagen optional; can also sub for vanilla or unflavored protein powder

optional toppings:

  • pumpkin granola
  • pumpkin seeds


  • Combine all ingredients in a high-speed blender and blend on high until smooth and combined.
  • Pour into a glass and top with pumpkin granola, pumpkin seeds and extra pumpkin pie spice! Enjoy! 
Keyword pumpkin smoothie; pumpkin spice smoothie; frozen pumpkin smoothie

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dairy free pumpkin smoothie
Pumpkin Recipes

Pumpkin White Chocolate Macadamia Nut Cookies

Pumpkin white chocolate macadamia nut cookies are chewy pumpkin cookies with crispy edges that are filled with pumpkin, white chocolate chips and macadamia nuts in every bite! Made simply with just a handful of ingredients, you’ll fall in love with these delicious cookies!

pumpkin white chocolate macadamia nut cookies

Pumpkin cookies are hands down one of my favorite treats to enjoy during pumpkin season and this white chocolate macadamia nut twist is a no brainer! White chocolate chips complement pumpkin SO well (if you haven’t tried adding white chips to pumpkin pancakes, I highly recommend it!)

I know fall is still a little ways away when I’m writing this post, but in my opinion there’s no wrong time to start getting in the mood. I already saw this pumpkin candle at the store two weeks ago, and yes I totally bought it. 🙂

soft pumpkin cookies with crispy edges

Oat flour gives these cookies a chewy, soft texture on the inside with crispy edges on the outside so if you love cookies with soft middles, these are for you.

Your kitchen will smell like the warm, cozy scents of fall while these bake and I promise this will be a pumpkin cookie recipe you’ll want to make again, and again! Just like in all of my pumpkin recipes, I used Libby’s 100% Pure Pumpkin because it’s simply the best when it comes to canned pumpkin.

thin and crispy pumpkin cookies with white chocolate chips and macadamia nuts


No matter the time of year you’ll always find Libbys 100% Pure Pumpkin in my pantry. Truly iconic when it comes to baking, Libby’s has been the leading producer of canned pumpkin for generations. I’m sure your mom or grandma always used Libby’s to make pumpkin pie at Thanksgiving just like mine did.

It’s great to know that there are no additives, chemicals, or preservatives used in the production or canning process of Libby’s 100% Pure Pumpkin and that sustainability is a major part of their mission when it comes to growing and harvesting pumpkins.

Their factory in Morton, IL is 100% landfill-free. They are able to achieve this by recycling pumpkin by-products and incinerating remaining waste for energy recovery. Pumpkin waste, like rind and skin, finds new life as land applied fertilizer—except for the seeds—those are sold for wild squirrel food. Super cool, right?

I think it’s important for everyone to consider more sustainable practices in their everyday lives and I applaud companies like Libby’s that are making it their mission to do the same.

ingredients for pumpkin white chocolate macadamia nut cookies

equipment / utensils

gluten free pumpkin white chocolate chip macadamia nut cookies with oat flour

Pumpkin White Chocolate Macadamia Nut Cookies

Maggie Michalczyk, RDN
Prep Time 10 mins
Cook Time 8 hrs 10 mins
Servings 18 cookies


  • 1/2 cup unsalted butter softened
  • ¾ cup light brown sugar
  • 1 tsp. vanilla extract
  • ¼ cup Libby’s 100% Pure Pumpkin
  • 1 ¾ oat flour gluten free if desired
  • 1 tsp. pumpkin pie spice or cinnamon
  • ½ tsp. baking soda
  • ¼ tsp. salt
  • ¾ cup white chocolate chips
  • ½ cup macadamia nuts roughly chopped


  • Using a hand mixer, cream the softened butter and sugar. Next, add vanilla extract and pumpkin until all combined.
  • Whisk together the oat flour, pumpkin pie spice, baking soda, and salt. Add to the wet ingredients and mix to combine.
  • Fold in the white chocolate chips and chopped macadamia nuts.
  • Use a cookie scoop to portion out the dough and place on a baking sheet. Gently flatten them just a little bit with the palm of your hand.
  • Bake for approximately 11-13 minutes. Cool on a wire rack and enjoy.
  • Store in a sealed container on the counter or in the fridge for up to a week.

This recipe was proudly created in partnership with Libby’s. I hope you love it! If you make them be sure to tag me at Once Upon a Pumpkin on Instagram!

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healthy pumpkin white chocolate macadamia nut cookies

Pumpkin Recipes

25 Healthy Pumpkin Products You Need to Try This Fall

Celebrate pumpkin season with these best healthy pumpkin products you need to try this fall! There’s a pumpkin item for for every occasion (I’m talking breakfast, lunch, dinner and snacks!), diet and lifestyle.

Get your pumpkin fix on in a healthy way with these healthy pumpkin products you need to try this fall! As a dietitian and self proclaimed lover of all things pumpkin, I am always on the hunt for new pumpkin products that are made with real pumpkin, taste delicious and that don’t go overboard on sugar!

This best pumpkin product list are all things that I’ve tried and enjoyed and have my stamp of approval from a nutritional standpoint. As a dietitian I believe that you can still enjoy the foods you love and feel your best and that restriction and and constantly feeling guilty when it comes to food is not the answer!

Some of these healthy pumpkin products only come along once a year, so I say enjoy them! I think one of the reasons we love pumpkin and pumpkin spice so much is because it evokes a sense of nostalgia and all of those warm and cozy vibes of the season!

25 healthy pumpkin products for fall

Whether you follow a gluten free, grain free, dairy free, or paleo diet, there is a pumpkin product out there for you! Now more than ever, brands expanding their seasonal offering to include things like paleo pumpkin spice granola and dairy free pumpkin spice oat milks lattes and I’m totally here for it.

You can enjoy these 25 healthy pumpkin products all fall long (and well after if you stock up like me!) in a variety of different ways and in recipes too! If you end up trying one of the pumpkin foods on this list, I’d love to hear what you think!

  1. siggi’s Pumpkin & Spice Skyr {GF, low sugar}

Why You’ll Love It: Made with simple ingredients and not a lot of sugar, you won’t find another pumpkin yogurt that’s this healthy and delicious! It’s creamy and spiced just right! Dip honeycrisp apples slices into it with a sprinkle of pumpkin pie spice for the perfect fall snack!

2. Purely Elizabeth Pumpkin Cinnamon Granola {GF, DF, low sugar}

Why You’ll Love It: Truly one of the first pumpkin items that made me fall in love with pumpkin, this granola is lightly sweetened and made with simple, whole ingredients. It’s hard to find a low sugar granola these days, and I love the texture. It’s perfect on top of siggi’s pumpkin spice yogurt, pumpkin smoothies, pumpkin oatmeal and more!

3. Simple Mills Pumpkin Pancake & Waffle Mix {GF & DF}

Why You’ll Love It: Naturally gluten free and absolutely delicious, this mix is definitely one of my favorite pumpkin products for 2020! It’s made with real pumpkin and organic spices and like all of Simple Mills’ products, nothing artificial ever. Bonus points if you make them pumpkin shaped with this mini pumpkin pancake and waffle maker!

4. Simple Mills Pumpkin Bread & Muffin Mix {GF, paleo friendly}

simple mills pumpkin muffin & bread mix

Why You’ll Love It: When the craving for something pumpkin strikes but you’re not totally into baking something up from scratch, you need this pumpkin muffin & bread! It’s spiced to perfection and you can make muffins, bread, donuts and more out of it! I love that it’s low in sugar and made with real, whole ingredients (and real pumpkin). The best part is it’s sold year round — I always have a box or two in my pantry and these are one of my top picks on this list of healthy pumpkin products!

5. Pumpkin Pie Perfect Bar {GF}

pumpkin pie perfect bar

Why You’ll Love It: Take a bite out of fall with this limited edition Perfect Bar flavor — pumpkin pie! To me it tastes perfectly pumpkin-y (I also love peanut butter so I love the combo!) and something about it being cold gives it even more pumpkin pie vibes. Packed with superfoods and 14 grams of protein per bar, I like the after a work out or when I’m on the go. In the fall season you can find them at Whole Foods, Trader Joes and Sprouts.

6. RXBAR Pumpkin Spice Peanut Butter {GF & paleo friendly}

pumpkin spice peanut butter

Why You’ll Love It: New in 2019, RXBAR pumpkin spice peanut butter is what fall dreams are made of! Another great on-the-go snack, I love pairing a packet with apple slices, a banana, drizzling it on yogurt and more! They are so good it’s spooky!

7. RXBAR Pumpkin Spice Bar {GF & paleo friendly}

pumpkin spice RX bar

Why You’ll Love It: Made with simple ingredients, you can’t beat this pumpkin spice RXBAR flavor in the fall! I never leave home without one in my bag and I always stock up for the season at Trader Joes or Whole Foods. They’re perfect to bring to the apple orchard and pair with a freshly picked apple!

8. Nutpods Pumpkin Spice Almond & Coconut Creamer {GF & DF, whole30 approved}

dairy free pumpkin spice creamer

Why You’ll Love It: Unsweetened, dairy free and whole30 approved, this would have to be one of my top pumpkin products if you are following a certain diet but still want to enjoy the taste of the season in your coffee. Many flavored coffee creamers are packed with sugar and often artificial sweeteners, but thanks to Nutpods you can enjoy pumpkin spice without the added sugar! It would also be great in this pumpkin spice oat milk latte recipe.

9. KIND Carmel Almond Pumpkin Spice Bar {GF}

caramel almond pumpkin spice bar

Why You’ll Love It: Crunchy almonds, smooth caramel and a kick of pumpkin spice, this bar captures all of the fall flavors. I like that it’s a good source of fiber and it also low in sugar. Pair with a piece of produce for a well rounded and pumpkin packed snack!

10. Yasso Pumpkin Cheesecake Frozen Yogurt Bar

pumpkin cheesecake yasso bars

Why You’ll Love It: Made with real frozen greek yogurt and no high intensity sweeteners, each bar contains 5 grams of protein and gives you a little boost of probiotics from the greek yogurt. The perfect pumpkin treat when the weather feels like summer but your heart is screaming fall.

11. Kodiak Cakes Pumpkin Flax Flapjack Mix

pumpkin flax pancake mix

Why You’ll Love It: Made with 100% whole grains and packed with 10 grams of protein per serving, you’ll love waking up to a stack of these on a chilly fall morning. The flax seeds give this mix even more fiber, which is great for digestive health and keeping us fuller for longer. Top with a little bit of maple syrup or drizzle almond butter and berries or bananas for the perfect autumn brunch!

12. Kodiak Cakes Pumpkin Dark Chocolate Muffin

pumpkin spice mufffin

Why You’ll Love It: When you need a little post dinner pumpkin treat, look no further than this pumpkin dark chocolate muffin! It’s a great portion size for one, and with 8 grams of protein per cup it’s a sensible pumpkin treat you can have all season long!

13. Califia Farms Better Pumpkin Spice Creamer {GF & DF}

pumpkin spice better half creamer

Why You’ll Love It: This 0 gram of sugar and dairy free pumpkin spice coffee creamer will still make your cup of joe taste pumpkin-y without many of the ingredients that are in traditional coffee creamers. Made with real pumpkin, this one is always in my fridge this time of year!

14. Califia Farms Pumpkin Spice Latte Cold Brew {DF}

pumpkin spice cold brew coffee

Why You’ll Love It: Smooth, creamy, and not too sweet, Califia Farms definitely knows what they’re doing when it comes to pumpkin! Made with almond milk, this is a dairy free pumpkin spice latte you can enjoy from the comfort of your own home! Yes, there are added sugars, however still less than what’s in a traditional pumpkin spice latte.

15. Lesser Evil Organic Pumpkin Spice Popcorn {GF & Vegan}

Why You’ll Love It: New for 2020, I wasn’t expecting to love this popcorn as much as I do! There are popcorn pieces that are pumpkin spiced plus kettle corn pieces that are also pumpkin spice flavored. I also like that The perfect scary movie watching snack!

16. Steve’s PaleoKrunch Pumpkin Bar {DF & GF; Paleo}

paleo pumpkin bar

Why You’ll Love It: The paleo pumpkin bar tastes like a delicious baked good with way less sugar! It’s the perfect snack if you’re trying to satisfy that pumpkin craving in a healthy way, with no refined sugars and 7 grams of protein per bar.

17. Nature’s Path Organic Pumpkin Spice Waffles {GF}

pumpkin spice waffles

Why You’ll Love It: As they toast these pumpkin spice waffles will fill your home with the scent of fall! They have a great texture and taste. I top them with peanut butter or almond butter for extra protein and banana or apple slices!

18. MUSH Pumpkin Pie Overnight Oats {DF}

Why You’ll Love It: Made with just 8 ingredients: oats, almonds, water, pumpkin, dates, cinnamon, nutmeg and sea salt, you can’t go wrong with these overnight oats for breakfast! Each container also comes with a spoon, so they’re great if you’re on the go too. Grab them at Whole Foods during the fall and if you want to make your own at home, here is my recipe for pumpkin overnight oats!

19. Bobo’s Pumpkin Spice Oat Bar {GF, DF; Vegan}

healthy pumpkin bar

Why You’ll Love It: These bars from Bobo’s taste like a delicious pumpkin baked good that your grandmother made for you! They are oat filled with a chewy texture with hints of cinnamon and nutmeg. When I don’t feel like baking anything, but I’m craving something pumpkin spice, I’ll reach for one of these with pumpkin coffee or tea.

20. Pumpkin Puffins {GF}

pumpkin puffins

Why You’ll Love It: I like that this seasonal spiced cereal is made with real pumpkin and whole grains. It’s on the lower end for sugar content when it comes to cereals with 5 grams cup, and 3 gram of fiber. It would also be great used in a fall trail mix!

21. Base Culture Paleo Pumpkin Bread {GF & DF; paleo friendly}

paleo pumpkin bread

Why You’ll Love It: Made with whole food ingredients, the first of which being pumpkin, this bread is a great option for those following a paleo diet or avoiding gluten and dairy who still want to get their pumpkin fix on! It tastes exactly like you just baked it yourself and has protein and fiber to help fill you up too!

22. Trader Joe’s Pumpkin Pie Spice {GF & DF}

Why You’ll Love It: Perfect to sprinkle on literally everything in the fall – I highly recommend stocking up on Trader Joe’s pumpkin pie spice before it flies off the shelves for the season!

23. Trader Joe’s Spicy Pumpkin Curry Sauce

trader joes spicy pumpkin curry sauce

Why You’ll Love It: Perfect for a cozy meal on a chilly fall night, I was very impressed with the flavor of the spicy pumpkin curry simmer sauce from Trader Joe’s that is new for fall 2020! In terms of ingredients, pumpkin puree is second, and there are only 2 grams of added sugar. It’s not spicy, but I found in very flavorful! So far, I’ve made a veggie curry with squash, cauliflower, and peppers, but would also be delicious with chicken or tofu, I recommend picking up a jar before they’re gone for the season!

24. Emmy’s Pumpkin Spice Coconut Cookies {GF, Vegan}

healthy pumpkin products

Why You’ll Love It: Soft and perfectly spiced, if you’re a coconut fan you are sure to love these cookies! They are made with simple ingredients like almond flour, coconut and fall spices, plus they crumble really well which would make them great for a crumble topping on top of pumpkin bars like these!

25. Beanfields Pumpkin Pie Cracklins {GF, Vegan}

Beanfields pumpkin pie vegan cracklins

Why You’ll Love It: Made from beans, yes you read that right, Beanfields pumpkin pie vegan cracklins are a really fun puffed pumpkin snack! I like that as a snack they contain only 2 grams of added sugar, 4 grams of protein (thanks to the beans they’re made from) and 3 grams of fiber.

26. Silk Almond Milk Pumpkin Spice Creamer {DF & GF}

Why You’ll Love It: Super smooth with a good pumpkin taste that’s not overly sweet, you’ll love putting a splash of this in your coffee all fall long. Gluten and dairy free and free from artificial sweeteners, it’s great for lower sugar PSL’s at home!

Please note that I work with some of the brands featured on this list of the best healthy pumpkin products, however I only work with brands whose values align with my own as a dietitian and would not feature them on my Instagram or in this list if I didn’t eat them myself and enjoy them!

This post also contains affiliate links, which means I may make a small commission if you make a purchase through these links. As always all opinions are my own and I appreciate your support!

pumpkin recipes you’re sure to fall in love with

And if you’re looking for some pumpkin decor and beauty products to decorate your home with, be sure to check out this post with my picks for the season!


Love everything and anything pumpkin like I do?! Keep up with all things pumpkin this fall with me on Instagram and be sure to check out my new pumpkin cookbook, The Great Big Pumpkin Cookbook available now on Amazon and with over 50 pumpkin recipes, including gluten free, dairy free, and paleo friendly recipes!

Pumpkin Recipes

Pumpkin Spice Almond Butter

Pumpkin spice almond butter is a must have for fall! It’s spiced just right and easy to make in a food processor — perfect on top of everything from toast to apples slices this fall!

As a huge nut butter lover, nothing sounded better to me than to combine my two favorite things — pumpkin spice and almond butter into one delighted spread that is perfect and healthy for the season!

Almond butter is easy to make at home (and in some cases a lot cheaper!). My tip for getting inexpensive raw almonds is to pick them up in the bulk section of your grocery store. You can find a lot of different nuts, seeds, and flours (including almond flour!) for a lot cheaper in that section!

To make this pumpkin spice recipe you will process the almonds in a food processor until almond butter starts to form. It may seem like it’s taking a long time, but that’s normal. The almond butter will start forming a few minutes into processing.

When you get to a slightly creamy and drizzle-y consistency, the almond butter will be warm, throw it in the fridge for a few minutes and then eat it on one of the delicious and healthy ways I suggested below!

best pumpkin spice almond butter
how to make pumpkin spice almond butter

Ingredients for Pumpkin Spice Almond Butter

  • raw almonds
  • coconut oil
  • dates
  • pumpkin pie spice
  • cinnamon
  • vanilla
  • salt

How to Use Pumpkin Spice Almond Butter

The possibilities are truly endless, but here are some of my favorite ways to use this delicious spread!

  • on a pumpkin spice bagel
  • on a pumpkin spice english muffin
  • on pumpkin spice toast
  • on pumpkin bread — like this better than Starbucks healthy pumpkin bread!
  • Mixed into your coffee for a hint of fall
  • in a pumpkin spice smoothie
  • with honeycrisp apple slices
  • with a bananas or berries
  • drizzled on popcorn
  • drizzled on pancakes or waffles
  • on top of oatmeal like these pumpkin flax overnight oats
  • make and A&J sandwich (like a PB & J except with almond butter!)

Almond butter is a good source of healthy fat and protein, both are crucial for fullness and satiety. Pairing it with fruit or a source of whole grains makes it part of a well rounded snack and something you’ll want to reach for at 3pm on a crisp fall day (because it’s pumpkin spice!).

When it comes to snacking, my rule of thumb is something I call the “P & F’ power couple, aka protein and fiber! These two things will make your snack work harder for you and keep you fuller for longer.

pumpkin spice almond butter

Pumpkin Spice Almond Butter

Maggie Michalczyk, RDN
Pumpkin spice almond butter is perfect on top of literally anything in the fall! Almond butter is easy to make at home and this pumpkin version is perfect for the season! 
Prep Time 2 mins
Cook Time 7 hrs 59 mins
Servings 1 1/4 cup almond butter


  • 2 cups raw almonds
  • 1-2 dates soaked in warm water with the pits removed (omit if you prefer unsweetened)
  • 2 tbsp. coconut oil
  • 3 tsp. pumpkin pie spice + more for sprinkling on top
  • 2 tsp. cinnamon
  • splash of vanilla extract
  • pinch of salt


  • 1. Combine all of the ingredients except for the coconut oil, and dates in a food processor. Pulse on high. It will take a few minutes for the almonds to start to turn into a creamy consistency.
  • 2. Add the coconut oil in 1 tbsp at a time, and the dates and continue pulsing. ( I had the pulse setting going and did other things in my kitchen in the meantime!) It will roughly take about 5 minutes to get the right consistency, and for the dates to be incorporated.
  • 3. Once it look spreadable, transfer to an airtight container and store in the fridge or on your counter for up to a week. Sprinkle more pumpkin pie spice on top of it as you use it! 

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Pumpkin Recipes

Pumpkin Superfood Energy Bites {gluten free, dairy free, low sugar}

Pumpkin superfood energy bites are the perfect healthy snack for fall! They are gluten free, dairy free, low in sugar and easy to make!

Pumpkin is a true fall superfood that adds nutrition, texture and flavor to anything you add it to! Sure, I love a good sweet pumpkin treat, but when I’m looking for a snack that’s low in sugar and higher in powerful nutrition, I always turn to these bites no matter the season!

Perfect post-workout, in the morning with coffee, or any time the craving for something pumpkin strikes, you’ll love how delicious and simply these energy bites are to make.

pumpkin superfood energy bites with adaptogens

In the fall we’re all craving pumpkin, pumpkin spice and all the warming, fall spices. A lot of pumpkin treats are packed with added sugar and some are not even made with real pumpkin! I’ve got no time for those!

Pumpkin puree is packed with fiber, vitamin A, C, E and potassium, which gives these bites more staying power, and of course that perfect fall taste.

pumpkin spice superfood bites
how to make pumpkin superfood energy bites

Heard of mushrooms before? I’m not talking portabello, but rather mushrooms known as reishi, chaaga, and lion’s mane. These mushrooms are known as adaptogens, that help our body “adapt” to stressors.

Each of them have their own special properties, such as helping to reduce anxiety, boosting the immune system and lowering the risk of some diseases.

These bites have reishi in them, which is known to help boost the immune system, and fight fatigue and depression. I like this brand and often put the powder in smoothies and recipes like this one.

I call these “superfood” bites because in addition to the reishi and pumpkin, they contain ingredients like cashews, pumpkin seeds, flax seeds, chia seeds, and hemp seeds, which are good sources of healthy fat, protein, fiber and vitamins and minerals such as magnesium, potassium and iron. Plus ginger is great for digestion!

Ingredients for Pumpkin Superfood Energy Bites:

  • pumpkin puree
  • almond flour
  • coconut oil
  • cashews
  • dates
  • pumpkin seeds (pepitas)
  • ground flax seeds
  • chia seeds
  • hemp seeds
  • fresh ginger
  • pumpkin pie spice
  • reishi mushroom powder

pumpkin superfood energy bites

Pumpkin Superfood Energy Bites {gluten free, dairy free, low sugar}

Maggie Michalczyk, RDN
Take a bite out of fall with these pumpkin superfood energy bites! Great as an on-the-go of post workout snack, they are gluten free, dairy free, and sweetened naturally! 
Prep Time 3 mins
Cook Time 7 mins
Servings 12 energy bites


  • 1/2 cup blanched almond flour
  • 1/2 cup pumpkin puree
  • 2 pitted medjool dates
  • 2 tbsp. coconut oil melted
  • 1/4 cup raw cashews whole or pieces will work
  • 1/4 cup pepitas green pumpkin seeds
  • 1 tbsp. ground flax seed
  • 1 tbsp. hemp seeds
  • 2 tsp. chia seeds
  • 2 tsp. reishi mushroom powder
  • 2 tsp. pumpkin pie spice
  • 1 tsp. freshly grated ginger*
  • pinch of pink Himalayan sea salt


  • 1. Place the dates in a small bowl with warm water. Let soak for a few minutes and remove the pits. 
  • 2. In the bowl of a food processor combine all of the ingredients (including the soaked dates) except for the melted coconut oil.
  • 3. Pulse together for a 30 seconds and then add the melted coconut oil. Continue to pulse until the mixture is chunky but smooth. You shouldn't see any big date pieces. 
  • 4. Use a mini cookie scoop or your hands to portion out the bites onto a plate. Enjoy right away or refrigerate first for 30 minutes. 
  • 5. Store in an airtight container in the fridge for up to a week. You can also store them in the freezer and pull them out when you want one as a snack! 


*You can use ground ginger if needed.

More Pumpkin Recipes You’re Sure to Fall in Love With

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Pumpkin chickpea blondies {gluten free, dairy free}

Better than Starbucks Pumpkin Bread {whole wheat, low sugar}

Pumpkin Chocolate Chip Muffins { gluten free, dairy free, low sugar}

Pumpkin Kitchen Decor & More I’m Loving for Fall 2019

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*This post contains affiliate links, which means I get a small commission if you purchase the products using these links. As always I appreciate your support and wouldn’t link to anything I don’t genuinely use myself!

Pumpkin Recipes

Pumpkin Flax Overnight Oats [gluten & dairy free]

Wake up with this delicious pumpkin flax overnight oats recipe. Made gluten and dairy free and packed with pumpkin, each bite is creamy and spiced to perfection! Overnight pumpkin oatmeal will be your new favorite breakfast in the fall!

When the weather is still warm, but you’re starting to crave the deliciousness of pumpkin, it’s time to make these pumpkin overnight oats! Overnight oats are cold, easy to make and easy to take on-the-go. They essentially “cook” in your fridge overnight.

Pumpkin spice overnight oats make for such a good breakfast in the fall! Packed with nutrition from pumpkin, the oats themselves, flax seeds, and pumpkin seeds. Fiber from each of these ingredients will get your morning off to a good start and fill you up for the day!

pumpkin spice overnight oats

Let’s talk about overnight oats!

What are overnight oats?

Overnight oats are regular oats (old fashioned) that have been soaked in liquid overnight, absorbing it, and getting nice and spongy in the refrigerator overnight. It’s looks a little like mush, but I promise they’re delicious!

When the oats soak up the liquid (any non dairy milk in this case) their texture becomes creamy and spongy. The added pumpkin puree also soaks into the oats, giving them a hearty texture and that pumpkin flavor that is is quintessential fall.

Pumpkin overnight oats are a great on-the-go breakfast that you can easily make in a jar or throw into a container and top with different fruit, nuts, seeds, and nut butters.

I like to get creative with different flavors and fruit that’s in season when I’m on an overnight oat kick to keep it fun. In the fall though, it’s all about pumpkin oats — hot, cold or baked! Fruit that would be really good on top of this overnight pumpkin oatmeal are:

  • banana slices
  • diced apples
  • blueberries
  • blackberries

I think you’ll also really like this pumpkin apple baked oatmeal recipe and these pumpkin cookie protein bites!

how to make pumpkin overnight oatmeal
pumpkin overnight oats recipe

Benefits of Adding Pumpkin Puree to Overnight Oats

Pumpkin puree enhances the texture and flavor of these overnight oats and adds nutrition to every bite! Pumpkin is a good source of vitamin A, C, E potassium and fiber. I recommend keeping a can or two in your pantry year round!

I mixed flax seeds in with the oats, pumpkin puree and almond milk because they add to the nice texture of these oats and are a good source of healthy fat, fiber and magnesium.

Sure it’s awesome in sweet treats and pumpkin spice lattes, but pumpkin puree can also be delicious in savory dishes like soups, chilis, and pastas. If you love everything pumpkin as much as I do be sure to check out my cookbook, The Great Big Pumpkin Cookbook too!

Ingredients for overnight pumpkin oatmeal

  • regular or gluten-free old fashioned oats
  • pumpkin puree
  • unsweetened non-dairy milk of your choice – I recommend unsweetened almond milk or oat milk
  • ground flax seeds
  • pumpkin pie spice
  • cinnamon
  • optional toppings: peanut butter, almond butter, pumpkin butter, pumpkin seeds, pecans, mini chocolate chips, cocoa nibs, hemp seeds, chia seeds, banana slices, fruit

equipment/ utensils:

  • mixing bowl
How to make pumpkin spice overnight oats

Pumpkin Flax Overnight Oats

Maggie Michalczyk, RDN
Wake up with these hearty and delicious pumpkin overnight oats! Creamy and spiced just right they "cook" overnight in your fridge just in time for you to wake up to a great breakfast.
Prep Time 5 mins
Cook Time 7 hrs 58 mins
Servings 2 servings


  • 1 cup gluten-free old fashioned oats
  • 1/2 cup unsweetened almond milk or any non-dairy milk of your choice
  • 1/4 cup 100% pumpkin puree
  • 1 tbsp. ground flax seed
  • 1 tsp. pumpkin pie spice
  • 1 tsp. cinnamon
  • optional toppings: banana slices blueberries, raspberries, blackberries, pumpkin seeds, pecans, walnuts, slivered almonds, hemp seeds, flax seeds, dried cranberries, mini chocolate chips, peanut butter, almond butter


  • 1. In a medium bowl, mix the oats, almond milk, pumpkin puree, pumpkin pie spice, cinnamon and flax seeds together until well combined.  (add a little more almond milk if you feel like the oats are not coated in enough milk at that point) 
  • 2. Separate into two jars or small bowls, cover and refrigerate overnight. 
  • 3. In the morning top with your choices of toppings–I highly recommend banana slices, pumpkin seeds, pecans and a little drizzle of peanut or almond butter! 

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overnight pumpkin oatmeal


I Tried All The Pumpkin Yogurts I Could Find And Here’s What You Need To Know

As if you didn’t already have enough choices when it comes to yogurts these days, bring on pumpkin season, and you’re head will be spinning as you go down the pumpkin rabbit hole for yogurt. Pumpkin pie, pumpkin spice, we’ve seen all the variations, but who is pump-KING of the dairy aisle? Let’s find out!
p.s. I am working with Wallaby to bring you a dreamy pumpkin recipe, but in the meantime all opinions of it are my own.
  1. Wallaby Spiced Pumpkin Whole Milk Yogurt—A new player in the pumpkin game for 2017, this whole-milk yogurt has a perfectly pumpkin tasting creamy texture. With every bite you will FALL more and more in love with its real pumpkin flavor. It pairs perfectly with granola on top! Bonus that studies show eating full-fat dairy actually helped people lose weight. Read fat does not make you fat—It keeps you full, which ultimately helps with hunger control. Definitely a great option to add to your daily fall routine!
  2. siggi’s Pumpkin & Spice Yogurt—This Icelandic-style skyr is as thick as pumpkin pie and a great option when you’re looking to scratch that pumpkin itch on a daily basis! The tart pumpkin taste is complemented nicely by the specs of vanilla bean swirled throughout. With more protein than sugar, you can’t go wrong having one for breakfast or after a chilly autumn run. I especially like this one because it’s not overly sweet and made with real pumpkin.
  3. Pumpkin NOOSA—There’s something about seeing the pumpkin swirl when you pick up a container of pumpkin NOOSA that makes you excited for all pumpkin everything. What didn’t excite me was the nearly 30 grams of sugar there are in per container. Mind you one container is 8 oz. versus your typical 5 oz. yogurt container, but that still is way too much sugar to eat in one sitting. Also making an appearance on the ingredient list is cream cheese, which should indicate that it’s more of a dessert than a snack.
  4. Simply Balanced Pumpkin Pie—Target’s grocery brand (including Archer Farms) definitely has a thing for pumpkin, and I’m not complaining! But the next time you’re on a Target run for pumpkin yogurt, you’re better off going with the other yogurt brands that they sell over this one. To me, the flavor to be very lack luster with somewhat of a slightly artificial pumpkin taste. Target sure wins when it comes to their selection of pumpkin foods, just not this one!
  5. Oikos Pumpkin Pie—If pumpkin pie is what you crave, I say hold out for the real thing, and don’t let this yogurt fool you into thinking that it is it! I wasn’t a fan of the pumpkin flavor, and found it overly rich with a forgettable pumpkin taste. It also has a hefty helping of sugar, which makes me feel like it’s not worth it even more–A major dairy don’t!
  6. Chobani Pumpkin Spice Blended—The creamy rich texture of this 2% milk fat yogurt is one you definitely don’t want to miss out on this fall. Chobani is known for always keeping us on our toes with their flavor combinations, and they sure do pumpkin season justice with this one. While it is a tad sweet, it comes in reasonably for nutrition compared to some of the others at 12 grams of protein and sugar for 120 calories. The smooth texture is not overly rich, which pairs well with just about any topping you’d like to add, and great in recipes too!
  7. Chobani Flip Pumpkin Harvest Crisp—I’m flipping out over this one, and here’s why. Chobani has done something amazing with this yogurt, and that is combine it with all the things we’d want in our pumpkin yogurt, but wouldn’t actually put in it unless it was already there for us. Case in point pie crust pieces, glazed pumpkin seeds and pecans. (For the record, I hate pecans, but I will eat them in this case because they go together so nicely in this yogurt!) Maybe it’s the fun of pouring the toppings into the yogurt, or how they suddenly turn your yogurt into parfait that’s as crispy as the leaves on the ground. Whatever it maybe, this yogurt gets pumpkin points for being a fun treat, that can double as dessert all fall long.
  8. Dannon Light & Fit Pumpkin Pie—By now you know I’m not a fan of a fake pumpkin taste, and this pumpkin yogurt variety unfortunately left a bad one in my mouth! The artificial sweeteners really masked any sort of real pumpkin taste that there could have been. I’d much rather choose a naturally sweetened variety. When your pursuing pumpkin yogurts, skip this one.
  9.  Trader Joe’s Pumpkin Greek Yogurt – An OG pumpkin product from Trader Joe’s, and perhaps one of the very first pumpkin yogurts out there ever, TJ’s rendition of pumpkin spice Greek yogurt comes up short on taste and nutrition. In fact, the pumpkin base is made up of cane sugar and corn starch too. You know how I feel about real pumpkin being messed with, and for that Trader Joe’s version is not my favorite. But hey, if you’re already there buying one of their 150 other pumpkin products, why not pick this one up too, and share it with a friend!



Pumpkin Girl