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Pumpkin Spice Protein Shake & 5 Other Healthy Ideas!

When the cold nights draw in, the same craving sweeps the nation. Pumpkin spice recipes smell and taste delicious – but often at a high calorific cost. But don’t worry, we’ve got our top ways you can get your hands on that classic fall flavor.

First things first: what is pumpkin spice?

Pumpkin spice is traditionally the mixture of spices found in Pumpkin Pie. Recipes vary, but a standard spice mix is made up of 3 tablespoons of cinnamon, 2 teaspoons of ground ginger, 2 teaspoons of ground nutmeg, 1 teaspoon of allspice and 1 teaspoon of ground cloves.

If you don’t feel like mixing it up yourself, pre-made pumpkin spice jars can easily be found online or in baking shops.

Protein Pumpkin Pancakes

Protein pancakes

Pimp your pancakes with your pumpkin spice mix. Simply add 2 tablespoons of the mix to your normal serving of protein pancake mix. Add a little extra water to make up for the extra dry mix. Add some stewed forest berries as a topping to add tons of vitamins to your dish and continue the winter theme.

Protein Shake

Make a luxurious shake with a 2 teaspoons of the spice mix to a complimenting shake flavor. We recommend blending it with vanilla or toasted marshmallows. To take it to the next level, mix it with skimmed milk or a teaspoon of powdered nut butter. You’ll never look at lattes again!

Energy balls

When you are making energy balls from peanut butter and oats, roll the balls in a coating of pumpkin spice mix and then reshape. You’ll get that cosy scent as soon as you get one to snack on. Adding in dried cranberries adds an extra layer of wintery flair, as well as vitamin C.

No Bake Pumpkin Protein Balls

Roasted Nuts

Take your favorite nut snack, be it pecans, almonds, peanuts etc, and give them the pumpkin spice treatment. Get 2 heaped fistfuls of nuts and lightly coat them with coconut oil. Then add a drizzle of maple syrup or some Flavdrops in a complimentary flavor. Finally, roll the sticky nuts into the pumpkin spice mix until they are coated. Roast them in the oven at 180 for 20 minutes and you will be left with a seriously luxurious snack. Store them in an airtime container for when hunger strikes – if you manage to avoid eating them all straight from the oven.

Porridge or overnight oats

Give your overnight oats or porridge that warm fuzzy feeling by adding a heaped teaspoon to each serving. If you like adding fruit to your oats, chopped banana goes well with the flavour, and they’ll give you a great source of potassium.


Pumpkin or butternut squash soup

A hearty soup is heavenly when nights get chilly. You can ramp up the coziness by adding a teaspoon of pumpkin spice to a bowl of fresh squash soup. The sweetness of the soup base mixes perfectly with the spicy notes of the flavor mixture. Make your supper gourmet in one easy spice step.

Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you’re concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.

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Faye Reid

Faye Reid

Writer and expert

Faye Reid has a Master of Science in Sport Physiology and Nutrition. She puts her passion into practice as goal attack for her netball team, and in competitive event riding. Find out more about Faye's experience here: https://www.linkedin.com/in/faye-reid-8b619b122/.

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