Diet & Nutrition

6 Healthy Ways to Get Your Pumpkin Spice Fix This Fall

Enjoy your favorite fall treats—minus 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 a 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 favorite fall foods can pack some serious calories. For example, Einstein Brothers’ pumpkin walnut bagel contains 440 calories before you even add cream cheese—that’s more than an actual slice of pumpkin pie!

But fear not, here are six 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 a plant chemical called beta-cryptoxanthin that gives the fall vegetable its bright orange color. The chemical might also offer some protection against arthritis, so adding it to your diet may support healthy joints when they’re especially prone to cold weather stiffness. 

But to get this 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 nine grams of fiber, plus eight 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 after 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—custard. 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

It 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. Get the recipe.


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 suggest oatmeal supports a healthy heart by:

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

Since pumpkin also offers heart-healthy antioxidants, 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 from flaxseeds. Blend in savory vanilla extract and pumpkin pie spice to make a decadent treat that’s also a nutrition powerhouse.

Happy harvest muffins

7 / 7 Happy harvest muffins

These pumpkin muffins are extra-moist thanks to an applesauce and pumpkin puree base. Since they’re made with a natural sweetener like Stevia, as well as whole-wheat flour, they offer the taste of a breakfast pastry, minus the refined sugar. With only 82 calories per serving, you can’t go wrong with these melt-in-your-mouth muffins.

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