Fall is upon us, and with it comes the seasonally signaled appearance of pumpkin-flavored everything, everywhere, all at once. Pumpkin spice lattes, muffins and donuts can be tempting, but beware: Some of these seasonal pumpkin products can pack in several days' worth of added sugar.
Beyond its seasonal stardom, pumpkin's vitamin, potassium and fiber content might inspire you to incorporate it into your diet year-round. The key to making the most of the nutritional benefits of this beloved gourd is learning how to indulge your pumpkin spice cravings without consuming loads of sugar.
Pumpkin's nutritional profile
There are only 15 calories in a half-cup of fresh pumpkin, and 40 calories per half-cup canned. While low in calories, it's high in fiber, with three grams per half-cup serving. Pumpkin is also rich in potassium and vitamin C, as well as beta-carotene, which our bodies convert into vitamin A - essential for vision, skin health and immune function.
Pumpkin can pull double duty as a fat replacer, adding body and texture to recipes. You can substitute pumpkin puree for equal amounts of fat, for up to two-thirds of the fat called for in a recipe. (Tip: canned pumpkin tends to work best for this. If you're using fresh pumpkin pulp, strain it first).
Don't forget about the seeds! Toasted pumpkin seeds, also called pepitas, can add a delicious crunch to salads, hot or cold cereal, cottage cheese or Greek yogurt, providing a nutrient-rich burst of flavor and texture. They're an excellent source of magnesium, which plays a role in nerve function and muscle relaxation. A one-ounce serving (approximately two tablespoons) has nine grams of protein - more than that of a large egg - along with a good dose of heart-smart plant-based fats.
Getting your pumpkin spice fix, nutritiously
Unfortunately, there's not an easy solution for a zero-sugar barista-made pumpkin spice latte (PSL), in part because you'll rarely find sugar-free pumpkin syrup behind the counter at a coffee shop.
A lower-sugar PSL is possible. There are two options here: You can ask for less pumpkin syrup (e.g., half a pump instead of two or three) to trim added sugar. Or you can make a DIY PSL, whipping up your own pumpkin spice frozen latte at home with our recipe at the end of this week's column.
Pumpkin spice tea can help to scratch that pumpkin spice itch. Many of the brands of tea on store shelves offer some type of pumpkin-spiced tea, giving us the option of hot or iced, with zero calories or sugar. Some are available year-round, others only seasonally.
A pumpkin spice seasoning blend is also good to keep on hand. The fall medley of warming spices like cinnamon, nutmeg, ginger, allspice and cardamom gives us the flavor we're craving and the versatility to do anything we want with it. You can add an effortless sprinkling of pumpkin spice goodness to quite literally anything. Some of our favorites: Sprinkle pumpkin spice over an avocado drizzled with olive oil or an almond butter-smeared slice of sourdough toast. Add a pinch to cottage cheese, Greek yogurt or a protein smoothie.
Curbing the craving: PSL without all the sugar
A Starbucks venti pumpkin spice latte packs nearly 500 calories and 63 grams of (mostly added) sugar - that's the sugar equivalent of 16 sugar packs. You can make a low-sugar DIY version of a PSL using pumpkin spice, unsweetened pumpkin puree and a plant-based sweetener like Swerve or Truvia.
For a low-sugar, high protein option, try this recipe for a PSL frappe with 19 grams of protein.
Protein Pumpkin Spice Frozen Latte
Makes 1 serving
2 tablespoons pumpkin puree (canned, unsweetened)2 tablespoons cold brewed coffee concentrate (e.g., Cool Brew)1 scoop vanilla protein powder (whey or plant-based)1 cup unsweetened vanilla coconut or almond milk1 tablespoon Swerve sweetener1/8 teaspoon xanthan gum (optional, but latte will separate without it)½ teaspoon pumpkin spice blendIce
Add all ingredients into a blender and blend until well-combined. Enjoy immediately.
Per serving: 160 calories, 6 grams fat, 2 grams saturated fat, 200 milligrams sodium, 20 grams carbohydrate (5 grams net carbs), 3 grams dietary fiber, 3 grams sugar, 19 grams protein
Molly Kimball, RD, CSSD, is a registered dietitian with Ochsner Health and founder of Ochsner's Eat Fit nonprofit initiative. For more wellness content, tune in to Molly's podcast, FUELED Wellness + Nutrition, and follow @MollykimballRD and @EatFitOchsner on social media.