Healthy Pumpkin & Fall Recipes

Today is National Pumpkin Spice Day, pumpkin spice recipes are delicious this time of year, but what a lot of people don’t know is how much sugar is packed into these recipes. Certified Personal Trainer and Weight Loss Coach, Sara Gerbracht stopped by with healthier options.

Pumpkin Spice Fluff Dip

I always tell my clients “it’s not about the total number of fat or calories you’re consuming, it’s about where these are coming from.” All the recipes I’m sharing today are much different than traditional pumpkin spice recipes, packed with artificial sugar and sweeteners.


  • 1 can pumpkin pure
  • 8 oz. Light Cool Whip
  • 1 scoop of your favorite protein powder. Sweeter protein powders will work best for this recipe. I recommend using LadyBoss LEAN.
  • ½ box vanilla pudding mix
  • 1 t. cinnamon
  • 1 t. pumpkin pie spice
  • 1 c. unsweetened almond milk


  • Mix all ingredients together and serve with apple or pear slices.


No-Bake, Pumpkin Spice Cake Balls

Get the kids involved in making this quick and easy recipe that doesn’t require the oven!


  • 1 scoop of your favorite protein powder. Sweeter protein powders will work best for this recipe. I recommend using LadyBoss LEAN.
  • ¼ c. pumpkin pure
  • ¼ c. coconut butter
  • ½ t. vanilla
  • ½ t. Pumpkin Pie Spice
  • 5 drops liquid Stevia


  • Mix ingredients together and roll into 6 balls. Place in freezer.


  • 1 scoop of your favorite protein powder
  • 2 T. fat-free cream cheese
  • 2 T. coconut oil


  • Put all frosting ingredients in a small bowl and mix. Note: If your coconut oil is hard, place the jar in warm water to liquify.
  • Drizzle the frosting mixture cake balls and place in freezer again to harden frosting.


60-Second Apple Pie

We couldn’t forget about our other seasonal favorite, apple pie! Although, apples are good for you, when you coat them with sugar and put them in a buttery crust, this changes the overall nutrition value. This recipe tastes nearly identical to a traditional apple pie, but is much quicker to make, and more healthy.


  • 8 oz. unsweetened almond milk
  • 1 scoop of protein powder
  • 1 apple cut into pieces
  • 1 t. butter extract
  • 1 t. cinnamon
  • Handful of ice cubes
  • Optional: 1 piece of gluten-free graham cracker


  • Put all ingredients into a blender. Blend ingredients until it’s a shake-like consistency.


Caramel Apple Nachos

I’m sure you’re familiar with traditional nachos, but we’re taking this recipe a little out-of-the-box with a sweet, healthy, and seasonal version that I love eating for breakfast, or a late-night snack.


  • Apple slices
  • 1 T. Fat-free caramel sauce
  • 1 T. Fat-free chocolate sauce
  • 1 T. Fat-free vanilla sauce
  • ¼ T. dark chocolate chips
  • ¼ T. chopped pecans
  • ¼ T. gluten-free pretzels


  • Top the apple slices with all ingredients! It’s that easy!
Print Friendly, PDF & Email