Healthy Pumpkin Pie Cups Recipe

healthy pumpkin pie cup recipe

I like a classic pumpkin pie just as much as the next person, so I’m not saying you should avoid eating it all together (especially on Thanksgiving!).

However, I also like the idea of being able to eat pumpkin pie any time of the day, 100% guilt-free—and that’s where these healthy pumpkin pie cups come in.

Full of actual healthy ingredients like pumpkin, protein, cottage cheese and yummy spices, with an oatmeal/almond flour/applesauce crust, you really can eat these pumpkin pie cups whenever you want. They’re great for pre-workout, post-workout, for breakfast, as a snack, for dessert… you get the idea.

Plus, they’re totally easy to make, and will last for up to a week in the fridge so you can make a bunch and snack on them all week long (including Thanksgiving, if you want).

Here’s your healthy pumpkin pie cup recipe:


Ingredients for the base:

1/4 cup of oats
1/4 cup unsweetened applesauce
1/2 cup almond flour
1-2 Tbsp honey (more if you like it sweeter)
1/2 tsp vanilla extract
1/8 tsp sea salt

Ingredients for the filling:

1 cup organic pumpkin (about 1/2 a can)
1/2 cup low fat cottage cheese
1/2 cup unsweetened coconut milk (regular milk will work too)
1 serving vanilla whey protein powder (I used Cellucor Whipped Vanilla)
1 egg
1/2 tsp cinnamon
1/2 tsp pumpkin pie spice
1/4-1/2 tsp toffee flavored stevia drops (again, more if you like it sweeter—feel free to substitute with a sweetener of your choice)
1/8 tsp salt


Heat your oven to 350 degrees Fahrenheit. While the oven is heating up, blend together the base ingredients so that you get a thick but smooth paste. Scoop the paste into 10 silicon baking cups (you could also use regular paper ones, but you should probably spray them with a non-stick oil first), then use a spatula to press it down so that it’s flat and even all the way across.

Put the baking cups in the oven and cook for 15 minutes.

While the base is cooking, blend together the ingredients for the filling (I threw everything together in my Vitamix at once).

When the base is ready, take the baking cups out of the oven and scoop the filling evenly in each one. Since these won’t end up rising at all, you want to make sure to fill them all the way to the top.

Cook for about 40 minutes, or until they’re slightly browned on top but still jiggly in the middle. Let them cool, then stick them in the fridge and cool for at least four hours (overnight is best).

Top with some greek yogurt, cinnamon, or whatever you want—and enjoy!

healthy pumpkin pie cup recipe

healthy pumpkin pie cup recipe

healthy pumpkin pie cup recipe

Macros (per 1/10 recipe)

Total calories: 98
Protein: 6.2g
Fat: 4.2g
Carbs: 8.5g
Fiber: 2g

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