Fall is the perfect season to indulge in the warm and cozy flavors of pumpkin spice. But did you know that the ingredients in your favorite pumpkin spice treats can also provide health benefits beyond just tasting delicious? These three healthy pumpkin spice recipes are packed with nutritious ingredients that not only satisfy cravings but also support pain relief and overall well-being.
HEALTHY PUMPKIN OAT MINI MUFFINS
Pumpkin is rich in vitamins A and C, which are essential for reducing inflammation—a key factor in managing chronic pain. Meanwhile, ingredients like oats, found in our Pumpkin Oat Mini Muffins, offer fiber to improve digestion and heart health, while being naturally gluten-free, low-calorie, and low- carb. This makes them a guilt-free treat for those with dietary restrictions, such as diabetes, nut-allergies, and gluten sensitivities.
This heart-healthy recipe is especially easy since it can be completely prepared in your blender, allowing for easy mixing as well as quick cleanup!
Ingredients
- 1 ½ cups rolled oats
- 1 teaspoon baking powder
- 1 teaspoon pumpkin pie spice
- ¼ teaspoon baking soda
- ¼ teaspoon salt
- 2 large eggs
- 1 cup unseasoned pumpkin puree
- ¾ cup packed dark brown sugar
- 3 tablespoons grapeseed or canola oil
- 1 teaspoon vanilla extract
- ⅓ cup mini chocolate chips or chopped dried cranberries
Directions
- Preheat oven to 350 degrees F. Coat a 24-cup mini muffin tin with cooking spray.
- Pulse oats in a blender until finely ground.
- Add baking powder, pumpkin pie spice, baking soda and salt; pulse once or twice to blend.
- Add eggs, pumpkin, brown sugar, oil and vanilla; puree until smooth.
- Stir in chocolate chips (or cranberries).
- Fill the prepared muffin cups two-thirds full.
- Bake the muffins until a toothpick inserted in the center comes out clean, 15 to 17 minutes. Cool in the pan on a wire rack for 5 minutes, then turn out to cool completely.
Tip: People with celiac disease or gluten sensitivity should use oats that are labeled “gluten-free,” as oats could be cross-contaminated with wheat and barley.
Source: https://www.eatingwell.com/recipe/267653/pumpkin-oat-mini-muffins/
HEALTHY PUMPKIN SPICE LATTE
The main issue with our favorite chain’s pumpkin spice lattes is their high sugar content. It's no shock that many popular coffee chain versions contain over 50 grams of sugar, which is double the daily amount recommended for women by the American Heart Association! So, we searched the internet for a healthier, yet equally delicious, alternative.
For a caffeine boost, try this Healthy Pumpkin Spice Latte recipe, as it swaps out the sugar-laden versions from your favorite café for a protein-packed, sugar-free alternative. Not only does it help curb cravings, but the added collagen and protein powder can also support joint health — an essential for anyone dealing with pain-related conditions.
Ingredients
- 10oz of strong brewed coffee
- 1 tablespoon of pumpkin puree
- 1 teaspoon vanilla extract
- ½ teaspoon pumpkin extract
- 2 dunks of THM pure stevia (or stevia substitute)
- ¼ teaspoon mineral salt
- 3 tablespoon heavy whipping cream
- 1 teaspoon of Collagen
- 1 teaspoon Whey Isolate Protein Powder
Directions
- Brew 10 oz of strong coffee.
- Combine all the ingredients except the heavy whipping cream in a large mug and use a milk frother to blend well.
- Whip the whipping cream to the desired texture. Dollop on top of the latte.
Source: https://healinghomerecipes.co/healthy-pumpkin-spice/
HEALTHY PUMPKIN BREAD
Finally, the comforting Healthy Pumpkin Bread brings the richness of pumpkin and natural sweetness from ingredients like maple syrup and banana. Packed with healthy fats and anti-inflammatory spices like cinnamon, this bread helps reduce inflammation and offers a filling, nutritious snack.
Ingredients
FOR THE BREAD:
- 5 Tbsp. Grass-fred Butter, Melted And Cooled
- 1 Ripe Banana, Mashed
- 6 Large Eggs
- 1 c. Pumpkin Puree
- 2 tsp. Pure Vanilla Extract
- 3 Tbsp. Pure Maple Syrup
- 2 Tbsp. Whole Milk
- 1/2 c. Coconut Flour
- 1/4 c. Arrowroot Powder/Flour
- 1 Tbsp. Pumpkin Pie Spice
- 1/2 tsp. Unrefined Salt
- 1 tsp. Aluminum Free Baking Powder
- 1/2 tsp. Baking Soda
FOR THE FROSTING:
- 6 oz. weight Cream Cheese, Softened
- 3 Tbsp. Butter, Softened
- 2 Tbsp. Pure Maple Syrup
- 1/4 tsp. Pure Vanilla Extract
- 1/4 tsp. Ground Cinnamon
Directions
FOR THE BREAD:
- Preheat oven to 350ºF. Grease and line with parchment paper a loaf pan (mine was 4 ¼ x 7 ¼ inches).
- In a large bowl, whisk butter, banana, eggs, pumpkin, vanilla, maple syrup, and milk.
- Sift coconut flour, arrowroot, pumpkin pie spice, salt, baking powder, and baking soda over the wet ingredients. Whisk until smooth. Wait for 2 minutes, then whisk again.
- Scrape batter into prepared pan. Bake in 350ºF preheated oven for 45–70 minutes, or until a toothpick inserted near the center comes out clean.
- Remove from oven and allow to sit in the pan, on a cooling rack, for 10 minutes. Remove from pan onto the rack and allow to cool completely.
- Store any leftovers, well-wrapped, in the refrigerator.
FOR THE FROSTING:
- Place all ingredients in a small bowl.
- Using hand mixer, beat until completely smooth.
- Spread on top of loaf of bread or use as a spread for each slice.
Source: https://www.thepioneerwoman.com/food-cooking/recipes/a100367/healthier-pumpkin-bread/
By incorporating these nutrient-rich recipes into your diet, you’re not only indulging in fall flavors but also taking steps toward a healthier, pain-free lifestyle. Ready to bake your way to better health? Give these recipes a shot!
