Satisfy Your Sweet Tooth with These Low-Sugar Fall Treats

As the weather cools down and fall flavors start calling, many of us find ourselves craving comforting, seasonal treats. But if you’re trying to keep your sugar intake in check, finding options that feel indulgent without the sugar overload can be a challenge. That’s why I’ve rounded up a few of my favorite low-sugar fall treats that are both delicious and family-approved. These recipes bring all the cozy flavors of autumn without the added sugar spike, making them perfect for anyone focused on balanced eating - especially during a season known for sugary temptations.

Here are a few treats that taste indulgent but keep the sugar to a minimum. These recipes are simple, wholesome, and packed with ingredients that nourish, so you can feel good sharing them with your family (or saving a few for yourself!).

Pumpkin Oat Cookies

If you’re a pumpkin lover, these cookies are a must-try! Made with pumpkin puree and oats, they’re full of fiber and nutrients while still tasting like a treat. You can sweeten them with a bit of honey or maple syrup for that hint of sweetness without overdoing it. They’re perfect for lunchbox treats or a quick afternoon snack, especially when you want something that feels like a classic fall dessert.

Apple Nachos

This one is so easy, yet so satisfying! Slice up some crisp apples and drizzle them with nut butter (almond and peanut butter work well here). Sprinkle a little cinnamon on top, add some crushed nuts for a bit of crunch, and you have yourself a delicious, nutritious snack that feels like a treat. It’s a fun way to make fruit feel special and flavorful, and it’s a hit with kids and adults alike.

Sweet Potato Brownies

Yes, you read that right - brownies made with sweet potatoes! Mashed sweet potatoes add a natural sweetness and creamy texture to these brownies, making them rich and fudgy without a lot of sugar. They’re the perfect answer to a chocolate craving, with the added benefit of extra fiber, vitamins, and minerals from the sweet potatoes. This is one recipe you’ll want to keep around when you need a healthier chocolate fix.

These recipes are great for anyone looking to enjoy the flavors of fall without the sugar crash, and they’re proof that you don’t have to sacrifice taste for health. 

So, if want more low sugar treat ideas, click here for these and more tasty recipes that your family will love delivered to your inbox!

Fall Veggies That Boost Your Mood, Muscles & Metabolism

Fall Veggies to Boost Your Mood, Hormones, and Fat Loss!

Fall brings some incredible seasonal veggies that aren’t just tasty - they also pack a powerful punch for your mood, metabolism, and muscle health. Adding these to your diet can help keep you balanced and energized as the days get shorter. 

Pumpkin muffins

Here are three must-have veggies to enjoy this season:

🎃 Pumpkins: For a Boost in Mood and Energy

Pumpkins aren’t just for carving! Packed with Vitamin A, they help support both your immune system and your mood - just in time for the cooler months. Pumpkins are also high in fiber and low in calories, which promotes fullness without spiking blood sugar. The Vitamin A in pumpkins supports thyroid health, which is essential for maintaining energy and a healthy metabolism, both key to feeling your best. Try roasted pumpkin cubes as a cozy side or add pureed pumpkin to smoothies for a creamy, nutrient-packed treat.

🍠 Sweet Potatoes: Nutrient-Dense and Great for Fat Loss

Sweet potatoes are another fall staple that’s rich in fiber and Vitamin C, helping to manage cravings and steady blood sugar while boosting your immunity. With natural carbs and antioxidants, they provide sustained energy and can even assist in fat metabolism, as Vitamin C helps produce carnitine, a compound that aids in fat burning. Enjoy them baked, mashed, or in a warming fall soup for a satisfying, energy-supporting dish.

🥗 Leafy Greens: Relax and Recharge

Fall greens like spinach and kale are ideal for relaxation and muscle health. Rich in magnesium and calcium, they support muscle relaxation, improve sleep quality, and help manage cortisol levels (the stress hormone), which is vital for keeping mood and energy stable. These greens also support muscle function and bone health, crucial for staying active and strong. Add them to soups, stews, or sauté with garlic for a quick, nutrient-rich side.

Take advantage of fall’s bounty to fuel your body and lift your spirits 🍂

Want More Ideas?

From roasting to blending, fall veggies are versatile and nutrient-dense. If you're looking for simple, delicious recipes to include these seasonal superfoods in your meals, check out my Free Fall Dinners Guide, sign up for my weekly newsletter and follow me on Instagram!

Spiced Apple Protein Baked Oats

Fall mornings call for something warm and nutritious! My Spiced Apple Protein Baked Oats are perfect for fueling your day while keeping you cozy. Quick, easy, and packed with protein!

Here’s the recipe:

1️⃣ Mix 1/2 cup rolled oats, 1/2 diced apple, 1 scoop vanilla protein powder, 1 tsp cinnamon, 1/4 tsp nutmeg, 1/4 tsp baking soda, pinch of salt and 1/3 cup almond milk in a baking dish.
2️⃣ Bake at 350°F (175°C) for 18-20 minutes until golden and set.
3️⃣ Top with maple syrup, nuts, or seeds if you like!

✨ For an extra protein boost, stir in one egg before baking!

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Why You Should Be Adding Pumpkin to Your Meals (Hint: It’s Not Just for Fall!)

Pumpkin isn’t just for spicing up your fall decor - it’s a nutrient powerhouse you can enjoy all year round. Whether you're trying to add more fiber to your diet, boost your vitamin intake, or simply switch up your meals, pumpkin has got you covered. It’s packed with vitamins A and C, fiber, and antioxidants, which help boost your immune system, support healthy skin, and keep you feeling full longer. Plus, it adds a natural sweetness to recipes without the extra sugar.

Here are three simple ways to incorporate pumpkin into your meals:

1. Pumpkin Protein Pancakes (or Waffles!)
   Pumpkin adds a great texture and flavor to pancakes, making them the perfect fall breakfast. If you're like me and find flipping pancakes a little tricky, use a mini waffle maker instead! These Pumpkin Protein Pancakes are packed with nutrients and will keep you feeling full and energized throughout the day. Check out my recipe below!

2. Add Pumpkin to Smoothies
   If you’re looking to switch up your usual smoothie, add a scoop of pumpkin puree for extra fiber and creaminess. It blends perfectly with vanilla protein powder, cinnamon, and almond milk for a tasty and filling post-workout treat.

3. Pumpkin in Soups
   Pumpkin’s smooth texture and natural sweetness make it a great base for hearty fall soups. Add some pumpkin puree to your favorite soup recipe to thicken it up while sneaking in extra vitamins and antioxidants.

How do you like to add pumpkin into your meals? Let me know in the comments!

Pumpkin Protein Pancakes Recipe

Here’s my go-to pumpkin pancake (or waffle) recipe:

Ingredients:

• 1/3 cup All-Purpose Gluten-Free Flour
• 1/2 tsp Baking Powder
• 1/3 tsp Pumpkin Pie Spice
• 1/3 cup Unsweetened Almond Milk
• 2 2/3 tbsps Pureed Pumpkin
• 1/2 Egg
• 2 tsps Maple Syrup
• 1/8 tsp Ghee (melted, divided)
• 1/2 scoop FASTer Way Vanilla Protein Powder

Instructions:

1. Mix flour, baking powder, pumpkin pie spice, and protein powder in a bowl.
2. In a separate bowl, whisk almond milk, pumpkin purée, egg, maple syrup, and 2/3 of the melted ghee.
3. Combine wet and dry ingredients until smooth.
4. Heat a pan over medium-low, brushing with ghee. Scoop 1/4 cup batter per pancake and cook for 2-3 minutes, then flip and cook another 1-2 minutes.
5. Repeat and enjoy! (Or, use a mini waffle maker like I do for an easy twist!)

My Favorite Fall Activities on the Seacoast

Until yesterday, we were having a little heatwave here in New England, but not so much now. I really love the fall and jeans, sweaters and boots. Plus there are just so many fun things to do!

As we get ready to wrap up another fall season, here are some of my favorite fall activities that we've done since moving back to the seacoast last year.

Pumpkin Fest - Applecrest Farm Orchards, Hampton Falls, NH

They have a pumpkin field with pumpkins ready to go, animals, apple cider donuts, flowers, food and a store filled with yummy homemade products. Plus, it is pet friendly!

Leaf Peeping - Kancamgus Highway, NH

We've done this two times now. I highly recommend stopping to grab a map and plotting out places to stop for pics, hikes, attractions. This year we rode the gondola at Loon Mountain -> totally worth it!

Pumpkin Scarecrows - Portsmouth, NH

About a week or two before Halloween, the scarecrows go up around downtown Portsmouth. Last year we lived on State Street and saw them all the time. This year, we went over to Portsmouth for a long walk and counted how many we saw just for fun. We found 12 that day.

Apple Picking - Applecrest Farm Orchards, Hampton Falls, NH

I was 51 years old the first time I went apple picking!!! Applecrest Farm has the oldest apple orchard in New Hampshire, so we went back to raid their trees. We picked a peck of Golden Delicious, and Jonagold. In addition to pick your own, they had other fun activities like a corn maze and corn hole games.

Halloween Parade - Portsmouth, NH

Living downtown last year made it super easy to step out and watch the Halloween fun march and dance through the streets. This is definitely an activity that you should do at least once.

York Harbor Cliff Walk - York, Maine

Any coastal trail walk in the fall is fun. You'll get sunshine, crisp air and pops of color against the beautiful ocean blue. We loved the cliff walk in York because it reminded us of Newport's Cliff Walk.

What are your favorite things to do in the fall?

Dairy Free & Gluten Free Pumpkin Protein Donuts

 

So, a couple weeks ago, I shared an easy Pumpkin Protein Balls recipe and then I found this donut recipe. I've never made my own donuts, but watching the video gave me confidence that if I was ever going to try, this was the recipe to go for it. It was much easier to make these donuts than I thought it would be.

It did require buying a donut baking pan. I picked mine up at Target, but this is the same one on Amazon.

Donuts are one of my favorite treats on leg days, but it can be hard to find some that are gluten free, dairy free and good. I am lucky to live near a shop that makes really, really good GF and DF donuts, but making my own lets me know EXACTLY what is going into them and figure out the macros.

Ingredients:

2 bananas

1 egg

1/2 cup pumpkin purée 

1/2 tsp vanilla extract 

3/4 cup GF flour - I used buckwheat and held back enough for protein 

1 scoop protein - I used FASTer Way hydrobeef vanilla 

1/2 tsp baking soda

1/2 tsp baking powder 

1 tsp pumpkin spice

Steps:

Mix all wet ingredients together.

Mix all dry ingredients together.

Add dry ingredients to wet ingredients and stir. 

Add batter to nonstick donut pan -> I did the batter in a baggie hack…it was messy getting in, but worked. Don’t be afraid to cut a bigger opening!

Bake at 350 for 18 minutes!

These are tasty on their own, but I liked mine dribbled with some maple syrup 🙂

Pumpkin Protein Balls

 

I love getting into the season...whatever season it is!

When the days get cooler and the leaves start to change, I get in the mood for all the fall things. Even though I'm not a PSL fan like a lot of people are, I do love the smell of pumpkin. Plus pumpkin is a fiber rich carb making it great for your healthy gut. It's also loaded with vitamin A -> known as the anti-infection vitamin because it helps the body fight bacterial, parasitic, and viral infections.

These protein balls are such a great fall treat and super simple to make. They are great for any occasion, but perfect for those on the go days to throw in your bag.

Try them and let me know what you think!

Ingredients:

2 cups of rolled GF oats

1 scoop of protein powder - I used FASTer Way vanilla

2 tablespoons of chi seeds (optional for a boost of healthy fats)

1/2 cup pumpkin purée

1  1/2 tsp pumpkin spice seasoning

1/4 cup of nut butter - I used almond butter

1 tsp of vanilla extract

And some honey to taste

Makes 12 balls

Steps:

Mix the dry ingredients together first and then add the wet ingredients. The mixture will be sticky, but not too wet. 

If you're like me and hate messy food hands, wet your hands with water before rolling mixture into balls. This trick works like a charm!

Place in an air tight container and store in your refrigerator for about 30 minutes or until you are ready to serve. Enjoy!

Macros: 

Carbs 15g, Fat 6g, Protein 6g, Fiber 3g

Fitness Friday: Playing Tag

Jen from Running With The Girls tagged me with a Very Inspiring Blogger Award. Thanks Jen!

Here are the guidelines that go along with this award:
- display the award logo somewhere on your blog
- link back to the blog who nominated you
- state 7 things about yourself
- nominate 15 (or less) other bloggers for the award and provide links to their blogs
- notify those bloggers that they have been nominated and of the award's requirements 

Here are 7 things I am looking forward to:

1. Newport, RI - This weekend we are heading back to Rhode Island. Saturday we'll be getting in a long run along the Newport Half Marathon course before hanging out at the beach. Saturday evening we will be enjoying the tunes of Survivor at the Naval Station Salute to Summer Concert & Fireworks Show. Finally on Sunday we'll be getting in a day of sailing.

2. Reach the Beach - In a few weeks I will be running my very first relay race as part of Team One Track Minded. I was invited to the team by my running partner Daisy who has run both NH and MA RTB Relays. I'm both nervous and excited for this running adventure, but know that I am in good hands. I read some really great relay tips from Sarah at Once Upon a Lime. Now all I need is to get my hands on a reflective night vest and head lamp! 

3. ZOOMA Women's Half Marathon -  The weekend after RTB, I'll be traveling to Cape Cod for another weekend of running fun! It all starts on Friday night with a Mocktail Hour sponsored by HINT at the Reds Poolside bar where special guest The Fitnessista and all the CC ZOOMA Ambassadors will be hanging out! Want to join us? All Cape Cod runners are invited, just RSVP here. Not signed up for the race yet? Register here and don't forget to use my discount code CCAMB8!

4. Fall - I'm really looking forward to the cooler running temps. I love summer, but I am a cold weather runner. In NH we are already getting some glimpses of the cool fall weather in the mornings and some little teasers of the fall colors to come. And, all that summer training means faster running in the fall.

5. Giveaway - Coming soon I will be sharing an awesome giveaway with you featuring some of my favorite running gear. If you follow my blog, you might be able to guess what might be on my list, but stay tuned! Be sure to check back for more details.

6. Soccer Season - I grew up a soccer junkie and now I'm lucky enough to be the step parent of one. My step daughter is starting her second year of high school varsity soccer and I am really looking forward to watching her play. Did you know soccer players typically run 5-8 miles during the course of one game?

7. Running with my Husband - I love that my husband is my #1 fan. He drives me to races (sometimes super early), takes pictures, hangs out while I talk to friends, and cheers for me. What I love most of all though, is running WITH him. He has a crazy work schedule, but I'm really looking forward to adding many more miles to our running shoes together.

What are you looking forward to?

Tag. You're it:

Janine @ The Purple Giraffe
Samantha @ Running and Cupcakes
Dani @ Weight Off My Shoulders
Abby @ Back at Square Zero
Krysten @ The Misadventures of a Darwinian Fail
Angela @ Happy Fit Mama
Michelle @ Running with Attitude