All Pumpkin Everything

It’s that time of year again. There’s a nip to the air, leaves crunch beneath your feet and puffer vests are suddenly, inexplicably, back in style. Another hallmark of the autumnal season? All pumpkin everything. From the infamous Pumpkin Spice Latte to your morning muffin and your mom’s candle selection, you just can’t quash this squash.

But all that seasonal sugar and spice can be not-so-nice if you’re trying to maintain a balanced diet. That Starbucks PSL has a whopping 50 grams of sugar, for example. So we’ve rounded up a few tips for enjoying pumpkin this fall without letting your health goals fall to the wayside:

Pumpkin Spice on Ice

Trade the typical Pumpkin Spice Latte for a lighter take AND enjoy the last of those warm days with this skinny pumpkin frappuccino. Blend baby, blend!

• 1.25 cups unsweetened vanilla almond milk = 37.5 cals
• 1.5 cups coffee = 0 cals
• 1/4 cup pumpkin puree = 20 cals
• 3 tablespoons pure maple syrup = 150 cals
• spices = 0 cals
• 2 servings light whipped cream = 10 cals

Morning, Pumpkin!

Kick your mornings off right with these healthy (well, healthier) pumpkin banana muffins, garnished with a macadamia nut crunch. Scope out the ingredients below and follow the link for baking instructions.

• 2 medium bananas, mashed
• 3/4 cup pumpkin puree
• 1 egg
• 1/2 tablespoon vanilla extract
• 1/4 cup maple syrup
• 1 1/2 tablespoons olive oil
• 1/4 cup unsweetened almond milk
• 1 1/2 cups whole wheat pastry flour
• 1 teaspoon baking soda
• 1/4 teaspoon salt
• 1 teaspoon cinnamon
• 1/2 teaspoon nutmeg
• 1/4 teaspoon ginger
• pinch of cloves

For the crumb topping:

• 3 tablespoons coconut sugar
• 2 tablespoons whole wheat pastry flour
• 1 tablespoon melted coconut oil
• 1/4 cup finely chopped macadamia nuts

Pumpkin Pie, To-Go

Pumpkin pie only lacks one thing: mobility. It’s just not the kind of snack you can eat in the car without getting some strange looks at the stoplight. Enter these paleo pumpkin pie bars, complete with a pie-worthy almond flour sugar cookie crust.

For the filling:

• 1 (15 ounce) can pumpkin puree
• 2 eggs
• 1/4 cup unsweetened almond milk (or coconut milk)
• 1/4 cup pure maple syrup
• 1/4 cup coconut sugar
• 1 teaspoon vanilla
• 1 tablespoon pumpkin pie spice (or 1 1/2 teaspoons cinnamon, 1/2 teaspoon nutmeg, 1/2 teaspoon ground ginger, 1/4 teaspoon allspice or cloves)

Optional toppings:

• Powdered sugar
• Whipped cream or coconut whipped cream, if desired

For the sugar crust:

• 1/4 cup melted and cooled coconut oil
• 1/3 cup coconut sugar
• 1 egg, at room temperature
• 1 teaspoon vanilla extract
• 1 cup packed fine almond flour (do not use almond meal)
• 2 tablespoons coconut flour
• 1/4 teaspoon baking soda
• 1/4 teaspoon salt

Pumpkin Overnight Oats

You can’t eat pumpkin all day if you don’t start in the morning. These pumpkin pie overnight oats will hit the spot with ginger, nutmeg and cinnamon, plus a touch of pure maple syrup. Just dump everything in a mason jar at night, stir, chill, eat, repeat.

• 1/4 cup plain nonfat greek yogurt (or use vanilla!)
• 1/2 cup unsweetened vanilla almond milk
• 1/4 cup pumpkin puree
• 2 tablespoons pure maple syrup
• 1/2 teaspoon vanilla extract
• 1/2 cup old-fashioned rolled oats
• 2 teaspoons chia seeds
• 1/4 teaspoon cinnamon
• 1/8 teaspoon nutmeg
• 1/8 teaspoon ground ginger

This Pumpkin Goes Down Smoothie

It may be green, but this smoothie tastes like pure pumpkin bliss. And with just six ingredients, the prep time is sure to put a pep in your step.

• 1 small frozen ripe banana
• 1/4 cup pumpkin puree (not pumpkin pie mix)
• 1 1/4 cups organic spinach (best if frozen)
• 1/4 cup light coconut milk
• 1/3 cup plain unsweetened almond milk (more to thin)
• 1/2 teaspoon pumpkin pie spice
• 1 teaspoon green superfood powder (optional)
• 2 tablespoons plain or vanilla protein powder (optional)

One-Pot Pumpkin Curry

It’s usually known as a sweet treat, but pumpkin can be savory too. This one-pot curry heats things up with a touch of chili — perfect for a crisp autumn night.

• 1 1/2 tablespoons coconut oil (or avocado or grapeseed oil, sub water if avoiding oil)
• 1 medium shallot (minced)
• 2 tablespoons minced fresh ginger
• 2 tablespoons minced garlic
• 1 small red chili or serrano pepper (stem + seeds removed, thinly sliced)
• 1 large red bell pepper (thinly sliced lengthwise)
• 3 tablespoons yellow (or red) Thai curry paste
• 3 1/2 cups peeled and cubed pumpkin or butternut squash
• 2 14-ounce cans light coconut milk (sub full fat for extra creamy texture or 1/2 of the coconut milk or vegetable broth for thinner curry)
• 2 tablespoons maple syrup or coconut sugar (plus more to taste, or sub stevia to taste)
• 1 teaspoon ground turmeric
• 1 healthy pinch sea salt (~1/4 tsp)
• 1 tablespoon coconut aminos (or sub tamari or soy sauce if not gluten-free)
• 1 cup chopped broccoli
• 2 tablespoons lemon juice
• 2/3 cup roasted cashews (optional), although lightly salted or unsalted are best

Pumpkin and Creme

Give your baking game the appropriate fall kick. Upgrade your creme pies with this soft, chewy, oatmeal-pumpkin take on a classic. It may be pumpkin, but it’s anything but basic. And while this is definitely the most indulgent pumpkin treat on our list, it’s worth the effort and caloric investment. Go ahead, treat yo’ self.

Oatmeal sandwich cookies

• 1/2 cup (1 stick) unsalted butter, softened to room temperature
• 3/4 cup packed dark brown sugar
• 1/2 cup granulated sugar
• 1 large egg, at room temperature
• 2 teaspoons vanilla extract
• 1/2 teaspoon baking soda
• 1/2 teaspoon ground cinnamon
• 1 2/3 cups old-fashioned rolled oats
• 1 cup all-purpose flour

Pumpkin cream cheese frosting

• 4 ounces cream cheese, softened to room temperature
• 2 tablespoons unsalted butter, softened to room temperature
• 1/4 cup pumpkin puree
• 1 teaspoon ground cinnamon
• 3/4 teaspoon pumpkin pie spice (or 1/4 teaspoon ground ginger, 1/4 teaspoon ground cloves, 1/4 teaspoon nutmeg)
• 2 to 2 1/2 cups confectioners' sugar, sifted
• 1/4 cup all-purpose flour (to thicken, as needed)
• Salt, to taste