Healthy Pumpkin Pie Alternatives

Share this on:

This post was last updated June 2, 2016

When you think of pumpkin, you probably start daydreaming of delicious, gooey muffins, pies, and other desserts.

While no one can deny the sinful sweetness of a pumpkin baked good, they’re full of calories, fat, and sugar that lead to the dreaded holiday weight gain.

Thankfully, you can still enjoy the irresistible flavor of pumpkin without the extra helping of regret. These delectable pumpkin pie alternatives help you get your pumpkin fix in a healthy way. .

Crustless Pumpkin Pie

If pumpkin pie is what you really want, then ditch the crust! The buttery crust, while tempting, adds a lot of unnecessary calories. Mix up your pumpkin pie filling and bake it in ramekins or small baking dishes for a lighter treat. Missing the texture that the crust brings? Top your baked filling with a bit of granola or chopped nuts.

array(2) {
  ["medical_post"]=>
  object(WP_Post)#9508 (24) {
    ["ID"]=>
    int(27591)
    ["post_author"]=>
    string(1) "1"
    ["post_date"]=>
    string(19) "2014-10-28 14:30:43"
    ["post_date_gmt"]=>
    string(19) "2014-10-28 18:30:43"
    ["post_content"]=>
    string(2016) "A fairly new fad in the health and wellness world has brought chia seeds to the forefront of many exciting meals. Because of the excellent health benefits they provide, these seeds have worked their way into a variety of recipes, both savory and sweet!

Chia seeds expand in liquid forming a pudding-like consistency. It sounds weird, and it may even look weird, but the pumpkin pie flavor packed in this treat will leave you with nothing but joy.

The nutrients in chia seeds help support your mind and body. They are loaded in antioxidants, are high in omega-3s, and are a good source of fiber and protein. It's not just a better alternative to the fall dessert staple, but it's also a healthy addition to your diet. Talk about a guilt-free dessert!
Ingredients

 	1 cup almond milk
 	3 tablespoons chia seeds
 	1 teaspoons pumpkin pie spice
 	1 tablespoons pure maple syrup
 	½ cup pumpkin puree
 	½ teaspoon vanilla extract

Instructions

 	Combine all ingredients in a jar and stir everything together.
 	Store in the refrigerator overnight.
 	Enjoy!

There you have it! A fairly simple recipe to help you satisfy those after-dinner sweet cravings! With the leaves changing colors and fall leading us into the colder months of winter, it's important to continue to provide your body with healthy vitamins and nutrients like chia seeds to battle seasonal sicknesses, allergies and colds. Our healthy pudding recipe is a great way to add a new flair to your upcoming holiday festivities with family and friends.
Nutritional Information
Servings: 2

Calories: 178; Carbs: 22g; Fat: 8g; Protein: 4g; Sodium: 86mg; Sugar: 12g; Fiber: 8g"
    ["post_title"]=>
    string(32) "Recipe: Pumpkin Pie Chia Pudding"
    ["post_excerpt"]=>
    string(155) "The pumpkin pie flavor packed in this chia pudding will treat you and give a nutritional boost to your diet. Check out this pumpkin pie chia pudding recipe"
    ["post_status"]=>
    string(7) "publish"
    ["comment_status"]=>
    string(6) "closed"
    ["ping_status"]=>
    string(6) "closed"
    ["post_password"]=>
    string(0) ""
    ["post_name"]=>
    string(31) "recipe-pumpkin-pie-chia-pudding"
    ["to_ping"]=>
    string(0) ""
    ["pinged"]=>
    string(0) ""
    ["post_modified"]=>
    string(19) "2021-07-28 14:27:19"
    ["post_modified_gmt"]=>
    string(19) "2021-07-28 18:27:19"
    ["post_content_filtered"]=>
    string(0) ""
    ["post_parent"]=>
    int(0)
    ["guid"]=>
    string(31) "https://share.upmc.com/?p=27591"
    ["menu_order"]=>
    int(992)
    ["post_type"]=>
    string(4) "post"
    ["post_mime_type"]=>
    string(0) ""
    ["comment_count"]=>
    string(1) "0"
    ["filter"]=>
    string(3) "raw"
  }
  ["medical_description"]=>
  string(283) "This pudding may look a little strange, but it's bound to leave you smiling! Chia seeds are loaded with protein, fiber, antioxidants, and omega-3s. Combine that with pumpkin and you've got a super powered pair that's delicious to boot! Check out this recipe for Pumpkin Chia Pudding."
}

Recipe: Pumpkin Pie Chia Pudding

This pudding may look a little strange, but it’s bound to leave you smiling! Chia seeds are loaded with protein, fiber, antioxidants, and omega-3s. Combine that with pumpkin and you’ve got a super powered pair that’s delicious to boot! Check out this recipe for Pumpkin Chia Pudding.View Recipe

array(2) {
  ["medical_post"]=>
  object(WP_Post)#8314 (24) {
    ["ID"]=>
    int(27761)
    ["post_author"]=>
    string(1) "1"
    ["post_date"]=>
    string(19) "2014-10-22 09:54:04"
    ["post_date_gmt"]=>
    string(19) "2014-10-22 13:54:04"
    ["post_content"]=>
    string(1310) "As the weather gets colder, there's nothing like waking up with a bowl of warm oatmeal for breakfast. It comforts your soul and provides you with a hearty dose of fiber and the energy you need to tackle your busy day. In the spirit of fall, add some pumpkin puree to the breakfast staple for an extra yummy treat! The pumpkin adds a delightfully sweet flavor and a healthy dose of Vitamin A, which is key for good vision and a healthy immune system.
Ingredients

 	1 cup quick-cooking oats
 	¾ cup 2% milk
 	½ cup canned pumpkin puree
 	¼ tsp. pumpkin spice
 	Optional: Honey or maple syrup to taste

Instructions
Mix all ingredients together in a small saucepan and cook over medium-low heat until the oats are cooked through. Stir in honey or maple syrup to taste.

Microwave directions: combine oats with the milk, microwave 1-2 minutes until desired consistency is reached, then stir in the pumpkin, spices and sweetener.
Nutritional Information
Servings: 2

Calories: 222; Carbs: 37g; Fat: 6g; Protein: 9g; Sodium: 40mg; Sugar: 8g; Fiber: 6g

"
    ["post_title"]=>
    string(33) "Recipe: Quick Pumpkin Pie Oatmeal"
    ["post_excerpt"]=>
    string(142) "Comfort your soul and get a hearty dose of fiber and the energy you need to tackle your busy day with this quick and easy pumpkin pie oatmeal."
    ["post_status"]=>
    string(7) "publish"
    ["comment_status"]=>
    string(6) "closed"
    ["ping_status"]=>
    string(6) "closed"
    ["post_password"]=>
    string(0) ""
    ["post_name"]=>
    string(32) "recipe-quick-pumpkin-pie-oatmeal"
    ["to_ping"]=>
    string(0) ""
    ["pinged"]=>
    string(0) ""
    ["post_modified"]=>
    string(19) "2018-08-29 13:50:07"
    ["post_modified_gmt"]=>
    string(19) "2018-08-29 13:50:07"
    ["post_content_filtered"]=>
    string(0) ""
    ["post_parent"]=>
    int(0)
    ["guid"]=>
    string(31) "https://share.upmc.com/?p=27761"
    ["menu_order"]=>
    int(1004)
    ["post_type"]=>
    string(4) "post"
    ["post_mime_type"]=>
    string(0) ""
    ["comment_count"]=>
    string(1) "0"
    ["filter"]=>
    string(3) "raw"
  }
  ["medical_description"]=>
  string(184) "Embrace the flavors of fall and jazz up this staple by adding some pumpkin puree to the mix. Whip up a quick breakfast in a matter of minutes with our Quick Pumpkin Pie Oatmeal recipe!"
}

Recipe: Quick Pumpkin Pie Oatmeal

Embrace the flavors of fall and jazz up this staple by adding some pumpkin puree to the mix. Whip up a quick breakfast in a matter of minutes with our Quick Pumpkin Pie Oatmeal recipe!View Recipe

array(2) {
  ["medical_post"]=>
  object(WP_Post)#9507 (24) {
    ["ID"]=>
    int(27961)
    ["post_author"]=>
    string(1) "1"
    ["post_date"]=>
    string(19) "2014-10-23 15:39:41"
    ["post_date_gmt"]=>
    string(19) "2014-10-23 19:39:41"
    ["post_content"]=>
    string(1719) "Having a hard time getting out of bed on these chilly mornings? Try whipping up some of this delicious oatmeal the night before, and wake up to the irresistible smell of pumpkin! Steel cut oats are a good source of B vitamins and iron, and also provide a good amount of protein, making this a fantastic way to start your morning. Adding even more nutritional oomph to your morning meal, one serving of pumpkin contains a heaping helping of vitamin A, which is essential to good vision and a healthy immune system. Even better? You can make a big batch of it to keep on hand for a few days. Just heat it up and top with your favorite toppings!
Ingredients

 	1 cup steel cut oats
 	3 cups water
 	1 cup canned pumpkin puree
 	1 tsp. vanilla extract
 	¼ tsp. salt
 	2 tsp. pumpkin spice
 	Optional toppings: Maple syrup, honey, walnuts, pumpkin seeds, dried cranberries, a splash of milk

Instructions
Combine all ingredients in your slow cooker and cook on low for 8 hours. Wake up, add whatever toppings you wish, and enjoy!
Nutritional Information
Servings: 3

Calories: 241; Carbs: 44g; Fat: 4g; Protein: 7g; Sodium: 194mg; Sugar: 4g; Fiber: 13g

This overnight pumpkin oatmeal recipe is a tasty way to begin your day and provides a good deal of your daily nutritional requirements in one serving. To add even more fiber to this recipe, sprinkle some ground flax seed meal on your oatmeal. Or add a tangy touch with dried cranberries.

"
    ["post_title"]=>
    string(47) "Recipe: Steel Cut Overnight Pumpkin Pie Oatmeal"
    ["post_excerpt"]=>
    string(115) "Wake up to the irresistible smell of pumpkin pie oatmeal! This recipe will help keep you warm on a chilly fall day."
    ["post_status"]=>
    string(7) "publish"
    ["comment_status"]=>
    string(6) "closed"
    ["ping_status"]=>
    string(6) "closed"
    ["post_password"]=>
    string(0) ""
    ["post_name"]=>
    string(46) "recipe-steel-cut-overnight-pumpkin-pie-oatmeal"
    ["to_ping"]=>
    string(0) ""
    ["pinged"]=>
    string(0) ""
    ["post_modified"]=>
    string(19) "2018-08-29 13:50:07"
    ["post_modified_gmt"]=>
    string(19) "2018-08-29 13:50:07"
    ["post_content_filtered"]=>
    string(0) ""
    ["post_parent"]=>
    int(0)
    ["guid"]=>
    string(31) "https://share.upmc.com/?p=27961"
    ["menu_order"]=>
    int(1002)
    ["post_type"]=>
    string(4) "post"
    ["post_mime_type"]=>
    string(0) ""
    ["comment_count"]=>
    string(1) "0"
    ["filter"]=>
    string(3) "raw"
  }
  ["medical_description"]=>
  string(144) "Bring out the slow cooker and wake up to the aromas of the Steel Cut Overnight Pumpkin Pie Oatmeal for a breakfast that's healthy and delicious!"
}

Recipe: Steel Cut Overnight Pumpkin Pie Oatmeal

Bring out the slow cooker and wake up to the aromas of the Steel Cut Overnight Pumpkin Pie Oatmeal for a breakfast that’s healthy and delicious!View Recipe

array(2) {
  ["medical_post"]=>
  object(WP_Post)#9504 (24) {
    ["ID"]=>
    int(28411)
    ["post_author"]=>
    string(1) "1"
    ["post_date"]=>
    string(19) "2014-10-18 09:47:18"
    ["post_date_gmt"]=>
    string(19) "2014-10-18 13:47:18"
    ["post_content"]=>
    string(1335) "Smoothies don't have to be just for breakfast – they also make a great post-workout treat. The next time you finish working up a sweat, blend up this pumpkin pie smoothie to help with your recovery. It's a great source of protein and carbohydrates, which are ideal after a workout to help repair muscles, replenish glycogen stores, and prevent muscle soreness. And the pumpkin pie flavor is so delicious, you could mistake it for the real thing!
Ingredients

 	½ cup canned pumpkin puree
 	½ banana, sliced and frozen
 	½ tsp. pumpkin spice
 	1 scoop vanilla protein powder
 	1 cup almond milk

Ingredients
Combine all ingredients in a blender and blend until smooth.

Optional: If you prefer a thicker smoothie, add some ice before you blend.
Nutritional Information
Servings: 1

Calories: 260; Carbs: 36g; Fat: 6g; Protein: 23g; Sodium: 226mg; Sugar: 20g; Fiber: 6g

What are some of your favorite smoothie recipes that incorporate fall flavors? Share them with us in the comments!"
    ["post_title"]=>
    string(28) "Recipe: Pumpkin Pie Smoothie"
    ["post_excerpt"]=>
    string(143) "The next time you finish working up a sweat, blend up this delicious pumpkin pie smoothie to help with your recovery. Check out the recipe now."
    ["post_status"]=>
    string(7) "publish"
    ["comment_status"]=>
    string(6) "closed"
    ["ping_status"]=>
    string(6) "closed"
    ["post_password"]=>
    string(0) ""
    ["post_name"]=>
    string(27) "recipe-pumpkin-pie-smoothie"
    ["to_ping"]=>
    string(0) ""
    ["pinged"]=>
    string(0) ""
    ["post_modified"]=>
    string(19) "2021-10-11 19:51:47"
    ["post_modified_gmt"]=>
    string(19) "2021-10-11 23:51:47"
    ["post_content_filtered"]=>
    string(0) ""
    ["post_parent"]=>
    int(0)
    ["guid"]=>
    string(31) "https://share.upmc.com/?p=28411"
    ["menu_order"]=>
    int(1008)
    ["post_type"]=>
    string(4) "post"
    ["post_mime_type"]=>
    string(0) ""
    ["comment_count"]=>
    string(1) "0"
    ["filter"]=>
    string(3) "raw"
  }
  ["medical_description"]=>
  string(246) "What better way to start the day than with a little pumpkin? Give your breakfast or post-workout smoothie an extra kick with some pumpkin puree. And the pumpkin pie flavor in this smoothie is so delicious, you could mistake it for the real thing!"
}

Recipe: Pumpkin Pie Smoothie

What better way to start the day than with a little pumpkin? Give your breakfast or post-workout smoothie an extra kick with some pumpkin puree. And the pumpkin pie flavor in this smoothie is so delicious, you could mistake it for the real thing!View Recipe

array(2) {
  ["medical_post"]=>
  object(WP_Post)#9502 (24) {
    ["ID"]=>
    int(26241)
    ["post_author"]=>
    string(1) "1"
    ["post_date"]=>
    string(19) "2014-09-26 15:00:44"
    ["post_date_gmt"]=>
    string(19) "2014-09-26 19:00:44"
    ["post_content"]=>
    string(2272) "Fall is finally here and we are officially excited about everything pumpkin! Instead of buying the famous coffeehouse drink, skip out on the saturated fat, carbohydrates, and sugars by crafting your own version of the pumpkin spice latte in the kitchen. You may be used to waiting in a long line for this tasty treat, so you'll be pleasantly surprised to find you can whip up this recipe in half the time.

Better yet, this version uses real pumpkin, not syrup! Pumpkin is low in fat and calories, and also packs a healthy dose of antioxidants, vitamin A and vitamin C, as well as iron. Pumpkin is also a great dietary source of fiber.

So, save yourself some calories, money, and time spent in line by adopting this version of a fall favorite! What are you waiting for? Jump on the Pumpkin bandwagon with us!


Ingredients

 	2 cups skim milk
 	2 tablespoons canned pumpkin
 	2 tablespoons Stevia
 	2 tablespoons vanilla extract
 	1/2 teaspoon pumpkin pie spice
 	1/2 cup hot brewed coffee
 	Whipped cream, pumpkin pie spice and ground nutmeg, optional

Directions

 	Combine milk, sugar, and pumpkin in a small pan over medium heat until steaming.
 	Remove heat, stir in pumpkin pie spice and vanilla
 	Transfer the mixture to a blender. Process for 15 seconds or until foamy
 	Pour into two mugs, add ¼ cup coffee
 	Top with whipped cream and a pinch of pumpkin spice

Nutritional Facts
1-1/4 cups (calculated without whipped cream) equals 307 calories, 0 g fat (5 g saturated fat), 33 mg cholesterol, 346 mg sodium, 39 g carbohydrate, 1 g fiber, 22 g protein

"
    ["post_title"]=>
    string(36) "Recipe: Homemade Pumpkin Spice Latte"
    ["post_excerpt"]=>
    string(112) "Check out this easy recipe to whip up your own healthier version of the pumpkin spice latte in your own kitchen."
    ["post_status"]=>
    string(7) "publish"
    ["comment_status"]=>
    string(6) "closed"
    ["ping_status"]=>
    string(6) "closed"
    ["post_password"]=>
    string(0) ""
    ["post_name"]=>
    string(35) "recipe-homemade-pumpkin-spice-latte"
    ["to_ping"]=>
    string(0) ""
    ["pinged"]=>
    string(0) ""
    ["post_modified"]=>
    string(19) "2018-08-29 13:50:07"
    ["post_modified_gmt"]=>
    string(19) "2018-08-29 13:50:07"
    ["post_content_filtered"]=>
    string(0) ""
    ["post_parent"]=>
    int(0)
    ["guid"]=>
    string(31) "https://share.upmc.com/?p=26241"
    ["menu_order"]=>
    int(1032)
    ["post_type"]=>
    string(4) "post"
    ["post_mime_type"]=>
    string(0) ""
    ["comment_count"]=>
    string(1) "0"
    ["filter"]=>
    string(3) "raw"
  }
  ["medical_description"]=>
  string(299) "Skip out on the saturated fat, carbohydrates, and sugars in the famous coffeehouse drink by crafting your own version! You may be used to waiting in a long line for this tasty treat, so you'll be pleasantly surprised to find you can whip up this Homemade Pumpkin Spice Latte recipe in half the time."
}

Recipe: Homemade Pumpkin Spice Latte

Skip out on the saturated fat, carbohydrates, and sugars in the famous coffeehouse drink by crafting your own version! You may be used to waiting in a long line for this tasty treat, so you’ll be pleasantly surprised to find you can whip up this Homemade Pumpkin Spice Latte recipe in half the time.View Recipe