Pumpkin Spice Recipes: 6 Healthy Options to Get Your Fall Fix
No matter where I go these days, I always seem to run into an advertisement for pumpkin spice something. From lattes to muffins to pancakes, and everything in between, our culture is obsessed (and with good reason)! Fall is peak season for pumpkin and other squash, so I plan on taking full advantage of these delicious flavors while I can. I’ve been bookmarking the most mouthwatering pumpkin spice recipes, so I have plenty of treats to enjoy all season long.
Now, I realize it’s hard to enjoy the pumpkin craze when it’s rooted in sugar, gluten and dairy-filled options. But you don’t have to miss out on all the fun. The recipes I’ve found are still perfect for cozying up in the front of the fireplace or enjoying after a crisp walk. They just happen to be free of common allergens, processed sugar and chemicals, while embodying all the warm qualities we crave this time of year.
What is this Pumpkin Spice Craze all About?
I’ve loved the taste and smell of pumpkin every year around Thanksgiving, but when did it become the yearly flavor bomb that shows up in everything from latte’s to crackers? It’s probably mostly about marketing. If a little pumpkin spice is good, then more will be better, right?
Why do we like pumpkin spice so much:
It signals the change to Fall
It tastes like home or our childhood, brings good memories
Pumpkin and cinnamon are warming flavors
Cinnamon alone is a nice smell, combine it with nutmeg, cloves and we get happy endorphins
Its also full of sugar!!!
Pumpkin spice is one of the defining smells and tastes of fall. Before the “pumpkin spice in everything” craze, we just smelled it at the local coffee shop and in our houses when someone was baking a pie. So these smells came to signify Fall, and the change of seasons, family gatherings, and the eventual sugar binge of the holidays. I think this smell just equals happiness and coziness now.
How to Make your own Lower Sugar Pumpkin Spice Treats
Here’s a collection of recipes with pumpkin and spices that are lower in sugar and have better ingredients.
Pumpkin Pie Chia Seed Pudding
Combine your favorite pumpkin pie flavor with this high fiber trendy pudding. Made with pumpkin puree and all the standard spices, this recipe is like diving into a freshly-baked pumpkin pie (minus the crust).
Dairy-Free Pumpkin Spice Latte
Everyone’s favorite fall beverage has a brand-new look. Coconut and almond milk replace traditional dairy, and maple syrup adds a hint of sweetness. The best part? No artificially flavored syrups, and you are getting real pumpkin in here. Make it yourself here.
Baked Pumpkin Spice Donuts
These wonderful treats come from Against All Grain and have bacon “sprinkles”, yes please!!!! These donuts contain no grains, yeast, or refined sugar and are baked instead of fried. You will need a donut pan like this for the recipe.
Spiced Pumpkin Pancakes
These pancakes also come from Against All Grain and are made with coconut flour. This is a great alternative to regular flours as it is less processed and contains more protein. Combine that with non-dairy milks, a little honey and lots of pumpkin-y spices, you have an allergy-free, protein packed and delicious breakfast for the Fall.
Savory Pumpkin Rigatoni
This pasta recipe from Chris Loves Julia would make a great side dish for Thanksgiving or to take to a friend’s house or a potluck. The author suggests using Rummo Rigatoni, which I agree with to get the best texture. I’ve also made baked pasta dishes with red lentil penne with great results.
Here’s another way to enjoy pumpkin spice. This incredible cacao drink from Conquer You Cacao has a pumpkin spice flavor during the Fall months. This is a gourmet mushroom hot chocolate experience and contains powerful, organic mushrooms like Lions Mane, Cordyceps, Reishi, and Turkey Tail mushrooms. I’ve used their powders in my chia pudding recipe, and my chocolate and pumpkin panna cotta recipes. It is absolutely delicious!
Need more recipes for your Thanksgiving meal? I’ve put together my best recipes from drinks to desserts, side dishes and breakfast for the morning after. Everything is in this book but the turkey.
Go get the book and it will be sent to your email. My pumpkin pie and crust, a purple sweet potato pie, the best gluten free gravy you’ve ever made. All perfect if you are hosting, or need some dishes to make ahead and bring to someone else house.
Now you have some pumpkin inspiration for how to make your own Fall recipes that fit into your diet. Give one of these a try and let me know how it came out.
