Nutrition

Macro Friendly Pumpkin Recipes

In the spirit of fall,  these six pumpkin recipes are macro friendly and high in protein. Enjoy seasonal foods while staying on track with your goals.  

Pumpkin Protein Pancakes

Dry Ingredients

20g Whey Protein Isolate Vanilla
20g Coconut Flour
1/2 tsp baking powder
1/2 tsp Cinnamon

Wet Ingredients

113g Pumpkin Puree
20ml Almond Milk Vanilla
1 Egg
1 Egg White

Method 

1.Combine dry ingredients in a bowl 
2.Combine wet ingredients in a bowl then mix in dry ingredients
3.Heat skillet and cook like pancakes over medium heat
4.Drizzle with calorie free pancake syrup (optional)

Servings 1

Nutrition Facts

33g Protein
7g Carbs
7g Fat
15g Fiber
228 Calories

Pumpkin Protein Bread

Dry Ingredients

100g Whey Protein Isolate Vanilla
70g Coconut Flour
70g Oat Flour
1 tbsp Stevia
1tsp Cinnamon
1tsp baking powder

Wet Ingredients

250g Pumpkin Puree
113g Apple Puree
30g Butter
2 Eggs

Method

1.Preheat oven to 375F /180C
2.Combine all dry ingredients in a bowl
3.Combine all wet ingredients in a food processor and mix
4.Add dry ingredients to the food processor and mix well
5.Fill mix into a lined loaf pan
6.Place in preheated oven and bake for 30min

Servings 10

Nutrition Facts (per serving)

13g Protein
8g Carbs
5g Fat
5g Fiber
128 Calories

 

Pumpkin Green Shake

Ingredients

60g Pumpkin Puree
60g Banana
50g Apple
30g Baby Spinach
30g  Vanilla Plant Based Protein
10g Ginger Root
1 Cup Water
3-4 Ice Cubes

Method 

1.Place all ingredients in a blender and mix well

Servings 1

Nutrition Facts

32g Protein
33g Carbs
1g Fat
5g Fiber
258 Calories

   

Pumpkin Protein Oats

Ingredients

40g Rolled Oats
30g Whey Protein Isolate Vanilla
50g Pumpkin Puree
30g Apple
15g Flaxseed Meal
1/2 tsp Cinnamon
1/2 cup water

Method 

1.Place oats and water in a bowl and microwave for 1 minute
2.Mix in pumpkin puree and microwave or 1 minute
3.Allow to cool briefly before mixing in protein powder
4.Top with cinnamon, flaxseed meal and apple

Servings 1

Nutrition Facts

32g Protein
30g Carbs
7g Fat
6g Fiber
336 Calories

 

Winter Squash Bowl

Ingredients:

200g Butternut Squash
100g Lean Ground Beef 7% fat
50g Leafy Greens
28g Light Shredded Mozzarella
15g Cranberries
10g Pumpkin Seeds
Sea Salt
Black Pepper

Method:

1.Preheat oven to 400F
2.Cut squash into slices about 1 inch thick, place on lined baking sheet and bake for about 20min until done
3.Stir fry lean ground beef over medium heat about 10min until done
4.Remove squash from oven and cut into cubes 
5.Place leafy greens in a bowl then add ground beef and squash
6.Top with mozzarella, cranberries, pumpkin seeds
7.Season with salt and pepper

Servings: 1

Nutrition Facts

Protein   31
Carbs  32
Fat 16
Fiber  2

 

 

Pumpkin Protein Ice Blended Latte

Ingredients

250ml Almond Milk
30g Pumpkin Puree
15g Whey Protein Isolate Vanilla
1 Espresso
3-4 Ice Cubes

Method 

1.Place all ingredients except Espresso in a blender and mix well
2.Fill into a glass then add in Espresso

Servings 1

Nutrition Facts

15g Protein
10g Carbs
3g Fat
1g Fiber
127 Calories

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