Sunday, November 7, 2010

Pumpkin Invasion: Healthy Pumpkin Pie, Cookies, Bread, Muffins, and Oatmeal Recipes

With fall time comes the need to bake with pumpkin...or is that just me? I LOVE the way it smells, the flavor, and I think it is just so fitting for the season. But hearing healthy and pumpkin in the same sentence when baking doesn't usually happen. Until now that is. These awesome pumpkin recipes are sure to woo your audiences! 

Healthy Pumpkin Pie 
(From Hungry Girl)


For Crust

2 cups Fiber One Cereal (Original) 

1/4 cup light whipped butter or light buttery spread
3 tbsp. Splenda No Calorie Sweetener
1 tsp. cinnamon
For Filling

One 15-oz. can pureed pumpkin
One 12-oz. can evaporated fat-free milk
1/2 cup fat-free liquid egg substitute
3/4 cup Splenda No Calorie Sweetener
1/4 cup sugar-free maple syrup
1 tbsp. pumpkin pie spice
1/2 tsp. cinnamon
1/8 tsp. salt
Optional Topping: Fat Free Cool Whip


Preheat oven to 350 degrees. In a small microwave-safe bowl, combine butter with 2 tbsp. water. Microwave until just melted, and set aside. In a blender or food processor, grind Fiber One to a breadcrumb-like consistency. In a medium mixing bowl, combine butter mixture and crumbs with remaining ingredients for crust. Stir until mixed well. Spray an oven-safe 9-inch pie dish lightly with nonstick spray. Evenly distribute crust mixture, using your hands or a flat utensil to firmly press and form the crust. Press it into the edges and up along the sides of the dish. Set aside. In a large mixing bowl, combine all ingredients for the filling. Mix well. Pour mixture into pie crust. The filling may be taller than the crust. Bake pie in the oven for 45 minutes. Allow pie to cool slightly. Refrigerate for several hours, overnight if possible. Keep refrigerated until ready to serve. Cut into 8 slices and, if you like, top with Reddi-wip or Cool Whip before serving! 
* I made this for my family last Thanksgiving and they LOVED it. It is really delicious! 

Serving Size: 1 slice  Calories: 133 Fat: 3g Sodium: 236mg Carbs: 28g Fiber: 9g Sugars: 8g Protein: 6g

Healthy Pumpkin Cookies 

1 1/2 TBS butter
1 1/2 TBS unsweetened applesauce
1/2 cup brown sugar
1/4 cup honey
2 egg whites
1 TBS water
1/2 cup whole wheat flour
1/2 tsp salt
1 tsp cinnamon
1/4 tsp baking soda
1/2 tsp nutmeg
1/2 tsp ginger
1/2 tsp ground cloves
2 cup old fashioned rolled oats
1 cup pureed pumpkin

1. Preheat your oven to 350
2. Mix together butter, applesauce, brown sugar, honey, egg whites, and water.
3. Add in your dry ingredients, and then your oatmeal and pumpkin.
4. Spoon onto cookie sheet (sprayed with Pam) and bake for 12 minutes.

Chocolate Chip Pumpkin Bread


  • 2 cups sugar
  • 2 cups canned pumpkin
  • 1/2 cup applesauce
  • 1/2 cup fat-free vanilla pudding
  • 4 large egg whites
  • 3 cups all-purpose flour (I'd maybe try using 1/2 whole wheat flour 1/2 white)
  • 2 teaspoons ground cinnamon
  • 1 1/4 teaspoons salt
  • 1 teaspoon baking soda
  • 1 cup semisweet chocolate chips
  • Cooking spray


Preheat oven to 350°.
Combine first 5 ingredients in a large bowl, stirring well with a whisk. Lightly spoon flour into dry measuring cups; level with a knife. Combine flour, cinnamon, salt, and baking soda in a medium bowl, stirring well with a whisk. Add flour mixture to pumpkin mixture, stirring just until moist. Stir in chocolate chips.
Spoon batter into 2 (8 x 4-inch) loaf pans coated with cooking spray. Bake at 350° for 1 hour and 15 minutes or until a wooden pick inserted in the center comes out clean. Cool 10 minutes in pans on a wire rack, and remove from pans. Cool completely on wire rack.

Nutritional Information

Calories: 152 (30% from fat) Fat: 5g (sat 1.2g,mono 2.5g,poly 1.1g) Protein: 2g Carbohydrate: 26.5g
Fiber: 1.1g Cholesterol: 0.0mg Iron: 1mg Sodium: 137mg Calcium: 10mg

Healthy Pumpkin Banana Muffins 


Yield: 30 muffins
  • 1 1/2 cups all purpose flour
  • 2 cups whole wheat flour 
  • 2/3 cup rolled oats 
  • 1/2 cup oat bran
  • 4 teaspoons baking powder 
  • 2 teaspoons baking soda 
  • 1/2 teaspoon salt 
  • 4 teaspoons cinnamon 
  • 2 teaspoons ground ginger 
  • 1 teaspoon nutmeg 
  • 1 teaspoon pumpkin pie spice 
  • 3 ripe bananas, mashed
  • 1 cup applesauce 
  • 15 ounces canned pumpkin 
  • 4 eggs, lightly beaten
  • 1 cup granulated sugar 
  • 1 cup packed brown sugar  

Preheat oven to 350 degrees F. Grease or line muffin tins with paper liners. Combine flours, bran, oats, baking powder, spices, baking soda and salt in a medium bowl. Using whisk or spoon, stir until well mixed. Combine remaining ingredients (except nuts) in a large mixing bowl; beat until smooth. Gradually beat in flour mixture. Beat just until combined. Spoon into prepared pans or tins (fill cups until just about full). Bake for 25 to 30 minutes, until toothpick inserted in the middle of the muffin comes out clean. Remove muffins from pan and cool on wire rack as soon as they come out of the oven. 

Pumpkin Pancakes 



  • 1 cup whole wheat flour
  • 1/4 cup packed brown sugar
  • 1 1/2 tsp baking powder
  • 1/4 tsp salt
  • 1 tsp cinnamon
  • 1/2 tsp ground ginger
  • 1/4 tsp nutmeg
  • 2 egg whites, lightly beaten
  • 1 cup nonfat milk
  • 1/3 cup pure pumpkin 
Whisk flour, sugar, baking powder, salt, cinnamon, ginger and nutmeg together in a medium bowl. Combine egg, oil, milk and pumpkin in a small bowl. Stir pumpkin mixture into dry ingredients. Leave to stand for five minutes. For each pancake, scoop 1/4 cup of batter on to a hot griddle or nonstick skillet sprayed with cooking spray. Turn pancakes when bubbles appear and edges are cooked, after about 2 minutes. Cook for 1 1/2 minutes on second side. Makes 8-10 pancakes. Add in chopped apples, craisins, or mini chocolate chips for a touch of sweetness. Serve with maple syrup. 

Pumpkin Oatmeal
  • 1/2 cup old fashioned oats 
  • 1 cup water 
  • 1/8 cup pumpkin 
  • 1 teaspoon pumpkin pie spice 
  • 1 tablespoon brown sugar  
  • 1 (1 g) packet Splenda or Stevia 
  • 1/4 tsp vanilla
In a bowl, combine all ingredients. Add some chopped nuts, if desired. Microwave oatmeal for 2-3 minutes depending on your microwave. Be careful of the oatmeal boiling over. This could also be done on a stove top, campfire, or in a slow cooker. Stir your oatmeal and enjoy!


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