Diet & Nutrition

6 Healthy Ways to Get Your Pumpkin Spice Fix This Fall

Indulge in pumpkin spice treats—without the extra calories and guilt.

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By Rose Hayes


September 22 is the first day of fall, but for many, the season doesn’t officially start until their first warm sip of pumpkin spice latte. And the pumpkin love doesn’t stop there: from doughnuts to ice cream, fall has become the season of pumpkin spice.


Sadly, your most highly anticipated fall foods can pack some alarming calories. See Einstein Brothers’ pumpkin walnut bagel, which has 440 calories before you even add cream cheese—that’s more than an actual slice of pumpkin pie.


But fear not, here are 6 deeply satisfying pumpkin spice recipes that won’t add to your waistline.

Dr. Oz’ no-guilt PSL

2 / 7 Dr. Oz’ no-guilt PSL

When fall winds make you shiver, there’s nothing like a pumpkin spice latte to warm you from the inside out. Plus, pumpkin contains beta-cryptoxanthin, a plant chemical that helps give the fall vegetable its bright orange color. The chemical also may help ward off arthritis—so adding pumpkin to your diet may protect your joints when they’re most prone to cold weather stiffness. 


But to get this powerful nutrient, you need to pick recipes that use real pumpkin. The next time you’re craving your favorite latte, try Dr. Oz’ no-guilt PSL. It includes wholesome pumpkin puree, low-calorie almond milk and, of course, plenty of pumpkin spice.

Savory pumpkin soup

3 / 7 Savory pumpkin soup

Real pumpkin is an excellent source of fiber, which both supports a healthy gut and helps to satisfy hunger. This hearty cold-weather soup is loaded with 9 grams of fiber, plus 8 grams of protein per serving thanks to rich pumpkin puree and creamy cannellini beans.


Since it takes just 20 minutes to cook, this simple dinner is the perfect, fill-you-up meal for the end of a cold day.

Creamy pumpkin-spice custard

4 / 7 Creamy pumpkin-spice custard

The earthy flavors of cinnamon and nutmeg blend with pumpkin and maple syrup in this incredibly satisfying—but surprisingly low-carb—dessert. Your guests will never guess that it’s diabetes-friendly with just:

  • 125 calories
  • 6.7 g of sugar
  • 13.5 g of carbs per serving

This custard offers the taste of pumpkin pie without all the fat, sugar and guilt. Plus it’s served in individual cups that can be decorated or personalized according to your holiday theme.

Hearty autumn oatmeal

5 / 7 Hearty autumn oatmeal

You can get your pumpkin spice fix even when sticking to a heart healthy diet. A growing number of studies show that oatmeal supports a healthy heart by:

  • Lowering total cholesterol and LDL or “bad cholesterol”
  • Helping to control blood pressure
  • Keeping your blood sugar stable

Since pumpkin also offers heart-healthy antioxidants like beta-carotene, pumpkin oatmeal might be just what the cardiologist ordered. Here’s a basic pumpkin oatmeal recipe from Dr. Oz. Make it your own with ingredients like pumpkin spice, walnuts and cinnamon-sugar apple slices.

Dr. Oz’ pumpkin pie smoothie

6 / 7 Dr. Oz’ pumpkin pie smoothie

This mouth-watering smoothie from Dr. Oz is loaded with fiber and potassium from pumpkin puree and fresh banana. It also offers omega-3 fatty acids thanks to a tbsp of flaxseeds. Blend in savory vanilla extract and pumpkin pie spice, and this nutrition powerhouse will be the most decadent healthy treat you’ve ever tasted.

Happy harvest muffins

7 / 7 Happy harvest muffins

These muffins are so moist thanks to their applesauce and pumpkin puree base. Since they’re made with natural sweetener (like Stevia) and whole-wheat flour as well, you get to enjoy the taste of a breakfast pastry, without the refined sugars. With only 82 calories per serving, you can’t go wrong with these melt-in-your-mouth pumpkin muffins.


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