Try these easy, healthy pumpkin recipes in your kitchen

By: Grace Bruening – Health Columnist

It’s the (second) most wonderful time of the year… pumpkin season! As soon as the temperature outside dips even the slightest degree below 60, I run to Kroger and grab about 10 cans of canned pumpkin puree and start baking. I love all things pumpkin. Pure pumpkin is a healthy ingredient that adds a moist consistency to desserts. And even better, it’s only 50 calories and four grams of sugar per serving!

Here I share with you a few of my favorite pumpkin recipes for the fall that are quick, simple and delish:

Pumpkin Spice Latte (reformed)

Behold, the PSL. Not just any 380 calorie drink loaded with eight grams saturated fat , 13 grams of fat and 50 grams of sugar (yes, these are straight from the Starbucks website), but I have finally perfected the recipe that yields only 30 calories. Yes, you read that right.


1 cup black coffee

1/2 cup unsweetened almond milk

3 Tbsp. canned pumpkin (not pumpkin pie filling)

1 Tbsp. sugar free syrup

2 Tsp. stevia (or more to taste)

1/8 Tsp. pumpkin pie spice

1/8 Tsp. vanilla

Whipped cream

Cinnamon to sprinkle


  1. Brew coffee and set aside. Place milk in microwave for one minute, then stir in pumpkin with a fork until milk turns orange and the pumpkin is completely blended. Add remaining ingredients (besides whipped cream and cinnamon), and blend milk mixture for one to two minutes.
  2. Add milk mixture to the coffee, taste to see if you need to add a little more stevia, top with whipped cream and cinnamon, and enjoy!

Pumpkin Cheesecake Mousse


1 cup low-fat or fat-free cottage cheese

1/2 cup canned pumpkin

1/4 cup milk of choice

1 Tbsp. sugar-free instant butterscotch (or vanilla) dry pudding mix – I was not a fan of the Kroger brand, go for Jell-O brand

1/2 Tsp. pumpkin pie spice

1/2 Tsp. cinnamon

3 Tsp. Splenda


  1. Blend all ingredients in a blender until cottage cheese curds are no longer visible and it has a smooth, running consistency.
  2. Place in the refrigerator for 30 minutes to an hour, or however long it takes to set. Scoop half of the mousse into a bowl, top with whipped cream (always), cinnamon, and crumble some cereal, graham crackers, gingersnaps, or whatever you wish on top and enjoy!

Oh, and guess how many calories per serving? Only 120! That means 250 calories for the entire recipe as it makes two servings.

Visit the recipe section of my health and fitness blog,, for more of the pumpkin treats I’ve tested and loved.

Photo by Grace Bruening.

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