Move Over PSL: 8 Healthier Ways to Enjoy Pumpkin this Fall

From chocolaty pumpkin protein pancakes to pumpkin spice hummus, these better-for-you recipes are packed with plant-based protein and PSL goodness. 

By: Tanya Flink


Here is to all who root for team pumpkin. While the infamous Starbucks Pumpkin Spice Latte turned most of us on to the official pumpkin season, there are plenty of ways to enjoy this nutritious squash that don’t involve mystery syrups. Beyond the warm fuzzies pumpkin-flavored things bring, pumpkin also does a body good. Packed with gut-friendly fiber, vitamin A, and potassium, pumpkin is a low-fat, nutrient-dense food that deserves to be celebrated. The eight recipes below incorporate big pumpkin flavor into some of our favorite foods. Grab a few cans of pure pumpkin purée and a jar of pumpkin pie spice, because you’ll want to make these recipes all year round. 


  1. Homemade Iced Pumpkin Spice Latte

It may be pumpkin season, but it’s still hot in many places around the country. As much as fall beckons feelings of warm and cozy, sometimes you really just want something iced. This easy homemade version of the iconic PSL will not only cool you down and perk you up, it’ll provide you with some healthy plant-based protein. Made with 22 Days Nutrition Vanilla organic protein powder, this chilly beverage is the healthiest (and tastiest) pumpkin spice latte we’ve ever had. 

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  1. Pumpkin Pancakes

Any pancakes can turn into protein pancakes when you add a scoop of plant-based protein powder. While we typically reach for our vanilla flavor for basic pancake recipes, these fluffy, chocolaty pumpkin pancakes are anything but basic. This recipe calls for chocolate protein powder, and it plays delightfully well with the earthy notes of pumpkin. Quick and nutritious enough to enjoy on a weekday, we highly advise making a big batch and freezing leftovers for rushed mornings or afternoon snacks. Pro tip: swap the maple syrup for a swipe of almond butter to cut down on sugar and amp up the satiating power of protein and fiber.
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  1. Chocolate Chip Pumpkin Muffins

Forget cream cheese pumpkin muffins, these chocolate chip-studded, super moist muffins are where it’s at. Fortified with a scoop of plant-based protein powder, these breakfast treats are far better for your body than anything you’ll find in the glass bakery case. As for the taste? Pumpkin and chocolate are meant to be.
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  1. Pumpkin Protein Drink

Want to add instant pumpkin spice to your post-workout protein? All you need is one ingredient. Mix up a scoop of 22 Days Nutrition Vanilla protein powder with non-dairy milk or water in a shaker bottle and add a few dashes of pumpkin pie spice. Shake until the drink is speckled with spice and you don’t see any lumps. Boom. Instant fall flavor and 20 grams of plant-based protein! 


  1. Pumpkin Smoothie

Between the months of September to November, at least half of our morning smoothies become pumpkin smoothies. It starts with the basics: a frozen banana for sweetness, a big handful of spinach, and a generous scoop of 22 Days Nutrition vanilla protein powder. To bring on the pumpkin flavor, add up to a half cup of pumpkin purée and a tablespoon of almond butter. Thin out to your preferred consistency with non-dairy milk (walnut or pecan milk work great here), and give the blender a whirl. Not only does this smoothie taste like a warm hug, it also contains 22-plus grams of protein, over a third of the RDA for iron, and six grams of fiber. Drink up. 


  1. Pumpkin Shake

What’s the difference between a smoothie and a shake? A shake has ice cream! Start with non-dairy vanilla ice cream, add a few scoops of pumpkin purée, a scoop of 22 Days Nutrition vanilla protein powder, a generous dash of pumpkin pie spice, and just enough dairy-free milk to get the blender moving (we like thick shakes here). Blend until thoroughly mixed, pour into a fall, frosted glass, and top with another shake of pumpkin pie spice. Perfection. 


  1. Pumpkin Spice Hummus

Oh yes, this is a thing. While we’ve seen this fall-flavored chickpea spread before, it’s officially a part of Trader Joe’s new pumpkin-everything lineup. Classified as a dessert hummus, the brand swaps in tahini with pumpkin purée and garlic for warming spices like cinnamon, nutmeg, and vanilla. It’s a better-for-you treat that’s fabulous schmeared on freshly picked apples. Alternatively, you can make your own! 

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  1. Pumpkin Pie Oatmeal

Here’s the beauty of oatmeal: its preparations are infinite. Stovetop, baked, or overnight, this humble grain goes with just about every flavor combination. For a steamy bowl of oats that remind you of the pumpkin pie you’ll have for dessert later, make the recipe below and add a scoop of vanilla protein powder. You’ll amp up the nutrition and add a pleasantly sweet vanilla note to a cozy bowl of oats. 

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