Perfect Pumpkin Recipes For Fall

Perfect Pumpkin Recipes For Fall

Fall is right around the corner and you know what that means – pumpkin everything. Before you buy your favorite pumpkin dessert, give these recipes a try. These tasty pumpkin recipes will be the perfect snack to help you lose weight while hitting your macros.

Optimum Pumpkin Protein Bars

optimum 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. At just 212 calories with 14g of protein, these bars are the perfect snack.


smooth peanut butter – 2 cup

honey – ½ cup

Optimum Nutrition Gold Standard 100% Whey, Pumpkin Pie – 2¼ cup

raw oats – 3 cup

cinnamon – 2 tsp


1. In a bowl, microwave the peanut butter and honey for about 60-90 seconds. Stir well.

2. 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.

3. 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.

4. 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.

5. 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.

Protein Pumpkin Rolls With Protein Cream Cheese

protein pumpkin rolls

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!


pumpkin, canned – ¼ cup

coconut flour – 2 tbsp

egg whites – ⅓ cup

baking powder – ¼ tbsp

Optimum Nutrition Gold Standard 100% Whey, Pumpkin Pie – 1½ scoop

fat-free cream cheese – ⅓ cup

Optimum Gold Standard 100% Casein, Vanilla – ½ scoop


1. Preheat oven to 375 degrees F.

2. In a bowl, mix all ingredients together. Spray a cupcake pan with nonstick cooking spray and spoon in batter to make 4 rolls.

3. Place in oven and bake for about 10 minutes.

4. 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.

5. Remove from oven to cool.

6. Directions for protein cream cheese frosting: 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.

7. Frost and dig in!

Pumpkin Spice Protein Cookies

pumpkin spice protein cookies

It’s not fall until you’ve had your first taste of pumpkin spice bliss. Skip the latte and whip up a batch of these cookies to indulge in the feeling of the season. Each serving is just 78 calories while providing 7g of protein.


white kidney beans – 1 cup

pumpkin puree – ½ cup

liquid egg whites – ¼ cup

freeze-dried strawberries – 37 g

FitMiss Delight, Vanilla Chai Protein Powder – 1 scoop(s)

vanilla extract – 1 tsp

pumpkin pie spice – 1 tsp


1. Preheat oven to 350 F.

2. In a food processor, blend beans until smooth.

3. Add remaining ingredients and blend until smooth and well combined.

4. Divide batter into 10 circles on a baking sheet lined with parchment paper.

5. Bake for 10-12 minutes.

6. Remove from the oven, and cool on a wire rack.

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