Disclosure: Homestead Gardener is a participant in the Amazon Services LLC Associates Program. I earn from qualifying purchases. This means that if you click on a link and make a purchase, I may earn a small commission at no extra cost to you. Thank you for supporting Homestead Gardener!
Pumpkin Spice Season Without the Sugar Crash
Every fall it happens like clockwork. The first cool morning hits and suddenly there’s pumpkin spice in everything, from coffee to cereal to candles, and somehow even dog treats. I’m not above it; I love the flavour as much as anyone. What I don’t love is that most pumpkin spice treats are basically sugar with a pinch of cinnamon, and you’re hungry again an hour later. So I wanted something that actually tastes like a slice of pumpkin pie but works as a real snack.
High Protein, Low Sugar Pumpkin Pie Protein Bars
These bars have about 14 grams of protein and 220 calories each. Only 2 tablespoons of maple syrup sweeten the whole pan, which works out to under 3 grams of added sugar per bar. They’re made with almond flour, so they’re grain free and naturally gluten free (just double-check that your protein powder and baking powder are labelled gluten free). If you’re working on weight loss or just trying to eat better, protein is what keeps you full. One of these with your morning coffee goes a lot further than a muffin.
How to Make Them Lactose Free, Plus an Allergy Note
They’re easy to make lactose free too. Use lactose-free cottage cheese and cream cheese, and pick a whey isolate or plant-based protein powder. Allergy note: these contain almonds, plus egg and dairy. If you have a tree nut allergy in the house, swap the almond flour for sunflower seed flour at the same amount. Don’t panic if the bars turn a little green after baking. That’s a harmless reaction between the sunflower seeds and the baking powder, and a squeeze of lemon juice in the batter helps prevent it.
Pumpkin Protein Bars
Ingredients
Bars
- 1/2 Cup Cottage Cheese low-fat 1%
- 2/3 Cup Pumpkin Puree
- 2 Cups Almond Flour
- 2.5 Scoops Vanilla Protein Powder
- 1 Large Egg
- 2 Tbsp Maple Syrup
- 1 Tsp Vanilla Extract
- 1 Tsp Baking Powder
- 1.5 Tsp Pumpkin Pie Spice
- Pinch Salt
Icing
- 1/4 Cup Cottage Cheese low-fat 1%
- 1/4 Cup Cream Cheese softened
- 1/2 Scoop Vanilla Protein Powder
- 1/2 Tsp Vanilla Extract
Instructions
- Directions 1. Preheat oven to 350F and line a 20 cm (8-inch) square pan with parchment. Blend the ½ cup cottage cheese until smooth, then mix in the pumpkin, egg, 2 tbsp maple syrup, and 1 tsp vanilla. 2. Stir in the almond flour, 2½ scoops protein powder, baking powder, pumpkin pie spice, and salt. The mixture should be thick and hold together when squeezed. Press firmly and evenly into the pan. Bake for 25 minutes. Let cool completely before moving onto the next step.3. Blend the remaining ¼ cup cottage cheese until smooth. Mix in the softened cream cheese, ½ scoop protein powder, and ½ tsp vanilla. Taste before adding any optional maple syrup. 4. Spread a thin layer over the cold bars, dust with pumpkin pie spice, and chill again until the topping holds its shape. 5. Lift from the pan and cut into 10 bars (2 rows × 5 columns). Enjoy!
Notes
Did You Make This Recipe?
If so, leave a comment and tell me what you thought of it or how you changed it to your liking, I want to know!
The Only Garden Journal You'll Ever Need!
Embark on a journey through the seasons with ‘Blooms and Reflections‘ your companion in cultivating the garden of your dreams. This beautifully crafted gardening journal unfolds over 91 pages, offering a comprehensive space for all your gardening aspirations and practical needs.
