Fall is here, and that means one thing: pumpkin season! Everywhere you look, there’s pumpkin spice something—from lattes to muffins to donuts. But here’s the thing: most of the pumpkin treats you’ll find at major coffee shops and chains are loaded with sugar, dairy, preservatives, and refined carbs.
If you love the flavor of pumpkin but want healthier, gluten-free, and dairy-free options for breakfast or snack time, I’ve got you covered! My free guide includes 13 delicious pumpkin recipes that are easy to make, naturally sweetened, and made with whole-food ingredients to fuel your body the healthy way.
Why Pumpkin is a Nutritional Powerhouse
Pumpkin isn’t just delicious—it’s also packed with nutrients your body loves:
- High in Vitamin A & Beta-Carotene → Supports vision, immune health, and glowing skin.
- Rich in Fiber → Helps keep you full longer and supports gut health.
- Low in Calories → Great for satisfying your sweet tooth without the guilt.
- Full of Antioxidants → Helps combat inflammation and oxidative stress.
- Potassium & Magnesium → Support muscle health, electrolyte balance, and energy production.
Adding pumpkin to your breakfast or snacks is an easy way to get a nutritional boost while enjoying traditional fall flavors.
Comparing Popular Fast-Food Pumpkin Favorites
Let’s be honest—Starbucks, Dunkin’, and other coffee shops make it very tempting with their seasonal pumpkin drinks and pastries. But here’s the truth about many of these items, many don’t offer gluten-free or dairy-free options and are loaded with calories and sugar. Let’s take a look!
Item Labeled by: Calories, Sugar (g), Dairy-Free Option? Gluten-Free Option?
Starbucks Pumpkin Spice Latte (Grande) 380 kcals, 50 g sugar, Yes (can sub milk), No
Dunkin’ Donuts Pumpkin Muffin 550 kcals, 49 g sugar, No, No (still available at certain locations)
Panera Pumpkin Muffin 520 kcals, 47 g sugar, No, No
Starbucks Pumpkin Cream Cold Brew 250 kcals, 31 g sugar, Yes (can sub milk), No
Given the high-calorie content and sugar, making your own pumpkin treats at home is a game-changer. This way, you control the ingredients and sweetness, and can enjoy fall flavors without the sugar crash.
13 Pumpkin Recipes You’ll Love (All Gluten-Free & Dairy-Free!)
Here’s a sneak peek inside the healthy pumpkin recipe guide—all easy to make, perfect for breakfast or snacks, and full of cozy fall flavors:
Pumpkin Muffins – Soft, spiced, and perfect with morning coffee
Pumpkin Energy Balls – A grab-and-go snack for busy days.
Pumpkin Spice Chia Pudding – Creamy, satisfying, and omega-3 rich.
No-Bake Pumpkin Protein Bars – Simple, high-protein, and meal-prep friendly.
Pumpkin Pie Tarts with Coconut Whipped Cream – A healthy twist on dessert.
Pumpkin Breakfast Donuts – Baked, not fried, and naturally sweetened.
Chocolate Pumpkin Energy Bars – Because chocolate + pumpkin = heaven.
5 additional tasty recipes inside the guide:
Pumpkin Pie Protein Smoothie – Like dessert in a glass but packed with nutrients.
Pumpkin Spice Latte – A homemade version with no refined sugar or syrups.
Pumpkin Breakfast Cookies – Yes, cookies for breakfast—because why not?
Pumpkin Pudding with Gelatin – Great for gut health and protein.
Pumpkin Spice Granola – Perfect crunchy topping for yogurt or smoothies.
Pumpkin Pie Baked Oatmeal – Warm, cozy, and meal-prep ready.
How to Get the Free Pumpkin Recipe Guide
I’ve put all these recipes together into a free guide so you can have healthier pumpkin treats at your fingertips all season long.
Your fall mornings (and snack times) just got a whole lot tastier—and way healthier.
Just click this link for the pumpkin recipes guide.
