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!)

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