My Top 3 Fall Pumpkin Recipes – Cozy, Healthy & Full of Flavor
It is fall, and this is what we want right now! 🎃
Pumpkin season is my absolute favorite time of year. But you know me: I want all the cozy fall flavors without all the sugar and junk that usually comes with them. So I’ve rounded up my top 3 healthy pumpkin recipes in one place. They taste so indulgent, you would never know they were good for you!
Here’s what’s on the menu:
- #3 – Low Sugar Pumpkin Spice Latte (with my homemade Low Sugar Pumpkin Spice Simple Syrup)
- #2 – High Protein Pumpkin Chai Pancakes
- #1 – Vegan Pumpkin Bread with Cream Cheese Frosting
Did you find me through my video? Thanks so much for commenting! Scroll down for all three full recipes, and you’ll be cozied up with something pumpkin in no time.
#3 – Low Sugar Pumpkin Spice Latte

Who’s ready for a reduced-sugar pumpkin spice latte? I know I am!
Coffee shop pumpkin lattes can be loaded with sugar. My version gets its cozy pumpkin flavor from my homemade Low Sugar Pumpkin Spice Simple Syrup, made with real pumpkin purée and naturally sweetened with coconut palm sugar. I add a little maca powder and coconut oil for an extra boost, then top it all off with frothy plant-based milk and a sprinkle of cinnamon.
Why I love it:
- Much lower in sugar than a coffee shop latte, at about 7 g per cup
- Made with real pumpkin, not artificial flavoring
- Just 140 calories and ready in 7 minutes
- The syrup keeps in the fridge for up to 2 weeks, so you can have a latte any morning
First, make the syrup. Then it’s latte time!

Low Sugar Pumpkin Spice Simple Syrup
Rate This Recipe:
Equipment
- medium-sized saucepan
- whisk or spatula
- fine-meshed strainer
- Airtight Container
Ingredients
- 8 oz pumpkin purée
- 1 cup water
- ½ cup coconut palm sugar
- 1 tsp pumpkin spice
Instructions
- In a medium-sized saucepan, combine the pumpkin purée, water, coconut palm sugar, and pumpkin spice over medium heat. Stir continuously for about 5 to 10 minutes until the sugar dissolves and the mixture is well combined.8 oz pumpkin purée, 1 cup water, ½ cup coconut palm sugar, 1 tsp pumpkin spice
- Remove from heat and allow the syrup to cool, letting the flavors develop. For a stronger pumpkin flavor, let the syrup sit longer before straining. Strain through a mesh strainer into an airtight container, then strain again to remove any remaining pumpkin purée.
- Store the syrup in the refrigerator for up to 2 weeks. Use it for lattes, mocktails, or cocktails.
Video
More About This Recipe
Cooking Tips
1. Simmer, Don’t Boil: When you’re heating up the mixture, be sure to keep it at a simmer. Boiling can cause the sugars to caramelize too quickly and affect the flavor. 2. Strain for Smoothness: Use a fine mesh strainer to get that silky, smooth syrup texture. If you have one, a double strain really helps eliminate any leftover pumpkin pulp for a more professional feel. 3. Storage is Key: Store your syrup in an airtight container in the fridge for up to two weeks. This is the perfect make-ahead recipe to have on hand for all your fall drink needs.Kitchen Tools You’ll Want to Have
- Fine Mesh Strainer: To get that perfectly smooth syrup, you’ll want to strain out the pumpkin purée, leaving you with just the pumpkin-spiced goodness.
- Airtight Jar: For storage, I recommend using a mason jar or any airtight glass container to keep your syrup fresh. Plus, it looks cute on the counter or in the fridge!
- Small Whisk or Spatula: You’ll need something to stir with as the syrup heats, and a whisk can help break up any clumps from the pumpkin spice.

Low Sugar Pumpkin Spice Latte
Rate This Recipe:
Equipment
- milk frother
- espresso machine
Ingredients
- 2 tbsp low-sugar pumpkin spice syrup click ingredient for recipe
- 1 shot espresso
- 1 tbsp coconut oil
- 1 tsp maca powder
- ½ cup plant-based milk frothed
- hot water
- cinnamon
- edible flower petals for garnish
Instructions
- Brew one shot of espresso. Froth ½ cup of plant-based milk. Blend the espresso with pumpkin spice syrup, maca powder, and coconut oil until smooth. Add hot water and stir. Pour the frothed milk over the mixture, topping with foam. Sprinkle cinnamon and garnish with edible flower petals.
Video
More About This Recipe
A Few Simple Cooking Tips:
1. Invest in a Milk Frother: I love using a handheld milk frother to get that perfect foam for my lattes. It’s quick, easy, and makes a huge difference in texture. Plus, it’s great for frothing both plant-based and regular milk! 2. Use a High-Quality Espresso Machine: If you love your lattes as much as I do, it’s worth investing in a good espresso machine or stovetop espresso maker. The flavor of freshly brewed espresso just can’t be beat. 3. Garnish for the Vibes: I like to top mine off with a sprinkle of cinnamon and some edible flower petals for that perfect Instagram-worthy look. It’s the little things that make it extra special! Let’s Get Brewing!Nutrition
#2 – High Protein Pumpkin Chai Pancakes

These pancakes are high in protein, high in flavor and super good for you, and you would never know they were healthy!
They’re fluffy, golden and full of cozy pumpkin and chai spice. The secret is a little brewed chai tea and protein powder right in the batter, so every serving packs 20 grams of protein to keep you full and fueled all morning. They’re perfect for a slow weekend breakfast, and they make Thanksgiving and Christmas mornings extra special too.
Why I love them:
- 20 g of protein per serving
- Made with whole grain flour and real pumpkin
- Warm chai and pumpkin spices fill your whole kitchen
- They taste like a treat, but they’re good for you

High Protein Pumpkin Chai Pancakes
Rate This Recipe:
Equipment
- Large Mixing Bowl
- Whisk
- medium bowl
- non-stick griddle or large skillet
- ladle or ⅓ measuring cup to measure your batter
Ingredients
- 1 cup whole grain flour
- 2 tbsp brown sugar
- 1 tsp baking powder
- ½ tsp baking soda
- ½ tsp cinnamon
- ½ tsp ginger
- ¼ tsp salt
- 1 cup light vanilla soy milk
- ½ cup chai tea
- 2 scoops protein powder (any brand that yields 20 grams protein per scoop)
- ¾ cup canned pumpkin
- 2 extra-large egg whites
- coconut oil or cooking spray
Optional
- 2 tbsp butter slightly melted
- 4 tbsp maple syrup
Instructions
- In a large mixing bowl, combine the flour, brown sugar, baking powder, baking soda,cinnamon, ginger, and salt. Set aside.1 cup whole grain flour, 2 tbsp brown sugar, 1 tsp baking powder, ½ tsp baking soda, ½ tsp cinnamon, ½ tsp ginger, ¼ tsp salt
- In a separate medium bowl, whisk together the soy milk and protein powder until well blended.2 scoops protein powder, 1 cup light vanilla soy milk
- Add the chai tea, pumpkin, and egg whites to the protein mixture. Mix until fully combined.½ cup chai tea, ¾ cup canned pumpkin, 2 extra-large egg whites
- Pour the liquid mixture into the dry ingredients, stirring gently until just combined. Avoid over mixing to maintain a light, fluffy texture.
- Heat a griddle or large skillet over medium-low heat and lightly coat it with cooking spray or coconut oil.coconut oil or cooking spray
- Pour ⅓ cup of batter for each pancake onto the griddle. Cook each pancake for 2 to 3 minutes per side, or until golden brown.
- Serve warm with a pat of butter and a drizzle of maple syrup, if desired.2 tbsp butter, 4 tbsp maple syrup
Video
More About This Recipe
Cooking Tips for Perfect Pancakes
Here are a few simple tips I like to keep in mind to make sure these pancakes turn out just right every time:- Don’t Overmix the Batter
Once you combine the dry and wet ingredients, resist the urge to keep stirring. Overmixing can make your pancakes dense and chewy. Just stir until everything is barely combined—lumps are totally okay! - Use a Ladle for Even-Sized Pancakes
For consistently-sized pancakes, a small ladle or ice cream scoop is my go-to. It makes pouring the batter easy and helps your pancakes look uniform (plus, they cook more evenly this way!). - Keep the Heat Low and Steady
Pumpkin makes the batter a little denser, so these pancakes need a bit more time to cook through. I like to use medium-low heat and give each pancake about 2 to 3 minutes per side. This helps them get that beautiful golden-brown color without burning.
Kitchen Tools I Can’t Live Without
When it comes to pancakes, these are a few tools I always have on hand:- A Non-Stick Griddle or Large Skillet
A good-quality non-stick griddle makes a world of difference. I love having extra room to flip multiple pancakes at once! If you don’t have one, a large, non-stick skillet works perfectly too. - Silicone Spatula
I find that a flexible, silicone spatula makes flipping pancakes super easy. It’s less likely to catch on the edges, and it’s gentle on your non-stick surfaces. - A Small Whisk or Frother
I always use a small whisk or even a milk frother to blend my protein powder with the soy milk. It prevents those clumpy bits from sneaking into your pancakes.
Nutrition
#1 – Vegan Pumpkin Bread with Cream Cheese Frosting

And my number one fall pumpkin recipe is… my Vegan Pumpkin Bread with Cream Cheese Frosting!
This bread is pure fall happiness: extra moist, warmly spiced and topped with the creamiest vegan cream cheese frosting. I love finishing it with a sprinkle of pomegranate seeds for a pop of color. Instead of eggs, I use ground flaxseed, and that’s going to help increase the omega-3s and fiber in this pumpkin bread. It was even featured in the Thanksgiving episode of God’s Table Hollywood!
Why I love it:
- Made with a flax egg for omega-3s and fiber
- 100% plant-based, with a gluten-free option
- So moist and flavorful, nobody will guess it’s vegan
- The perfect make-ahead treat for Thanksgiving and the holidays

Vegan Pumpkin Bread with Cream Cheese Frosting
Rate This Recipe:
Equipment
- 9-inch loaf pan
- 1 Large Mixing Bowl
- 1 Medium Mixing Bowl
- Measuring cups and spoons
- Whisk
- rubber spatula or wooden spoon
- Hand Mixer
- Wire Cooling Rack
Ingredients
Pumpkin Bread
- 1 tbsp flax meal
- 2 tbsp water
- 1 14 oz can or 1¼ cups pumpkin purée
- ½ cup organic cane sugar
- ½ cup coconut palm sugar or brown sugar
- ⅔ cup avocado oil
- ¼ tsp kosher salt
- 1 tsp vanilla extract
- 2 tsp pumpkin spice
- 1 tsp cinnamon
- ¾ tsp baking soda
- 1½ tsp baking powder
- 2 cups all purpose flour or gluten free flour I use CUP4CUP brand
Vegan Cream Cheese Frosting
- ¼ cup vegan cream cheese Miyokos brand works best) at room temperature
- ¼ cup vegan butter at room temperature
- 1 cup powdered sugar
- 1 tsp vanilla extract
Instructions
Step 1: Prepare the Flax Egg
- In a small bowl, combine the flax meal and water. Stir well and set aside for 5 minutes to thicken.1 tbsp flax meal, 2 tbsp water
- This will act as your egg substitute and help bind the bread.
Step 2: Preheat the Oven and Prepare the Pan
- Preheat the oven to 350°F (175°C).
- Grease a 9-inch loaf pan with cooking spray, or line it with parchment paper for easy removal.
Step 3: Combine the Wet Ingredients
- In a large mixing bowl, whisk together the pumpkin purée, cane sugar, coconut sugar, avocado oil, flax egg, kosher salt, and vanilla extract until smooth and well combined.1 14 oz can or 1¼ cups pumpkin purée, ½ cup organic cane sugar, ½ cup coconut palm sugar or brown sugar, ⅔ cup avocado oil, ¼ tsp kosher salt, 1 tsp vanilla extract
Step 4: Add the Spices and Leavening Agents
- Stir in the pumpkin spice, cinnamon, baking soda, and baking powder until evenly incorporated.2 tsp pumpkin spice, 1 tsp cinnamon, ¾ tsp baking soda, 1½ tsp baking powder
Step 5: Add the Flour
- Gradually add the flour, folding gently with a spatula or wooden spoon until no dry streaks remain. Be careful not to overmix—the batter should be thick and smooth.2 cups all purpose flour or gluten free flour
Step 6: Bake the Pumpkin Bread
- Pour the batter into the prepared loaf pan and smooth the top.
- Bake for 55 minutes, or until a toothpick inserted into the center comes out clean.
- Check at about 45 minutes to ensure even baking, as every oven varies.
- Once done, remove from the oven and allow the loaf to cool completely on a wire rack—at least 1 hour before frosting.
Step 7: Make the Vegan Cream Cheese Frosting
- While the bread cools, prepare the frosting.
- In a medium bowl, use a hand mixer to beat together the vegan cream cheese and vegan butter until creamy. Slowly add the powdered sugar and vanilla extract, mixing until smooth and fluffy.¼ cup vegan cream cheese Miyokos brand works best), ¼ cup vegan butter, 1 cup powdered sugar, 1 tsp vanilla extract
- If making ahead, store the frosting in an airtight container in the refrigerator for up to 7 days. Before using, let it sit at room temperature for 30 minutes to soften.
Step 8: Frost and Serve
- Once the pumpkin bread has completely cooled, spread the frosting evenly over the top.
- Slice, serve, and enjoy!
- If you prefer to enjoy it warm, skip the frosting and serve straight from the oven.
Video
More About This Recipe
Kitchen Tools You’ll Need
- 9-inch loaf pan
- Mixing bowls (one large, one medium)
- Measuring cups + spoons
- Whisk
- Rubber spatula or wooden spoon
- Hand mixer (for that dreamy frosting)
- Wire cooling rack
Cooking Tips for the Perfect Pumpkin Loaf
Don’t use coconut flour.Trust me — it absorbs too much liquid and will give you a dense, dry loaf. Gluten-free? Use a cup-for-cup blend.
CUP4CUP is my go-to for consistent, bakery-style results. Let it cool completely before frosting.
I know… the hardest part. But the texture sets beautifully, and your frosting stays picture-perfect. Make the frosting ahead!
It stores for up to a week in the fridge — just soften it before using. Skip the frosting for a warm, cozy, straight-from-the-oven treat.
Pumpkin bread without frosting is like a warm blanket for your soul.
Nutrition
Final Thoughts
It is fall, and this is what we want right now! Whether you start your morning with a cozy pumpkin spice latte, treat your family to a stack of protein-packed pancakes, or bake a loaf of pumpkin bread for the holidays, these recipes prove that healthy can be every bit as delicious.
So you need to try these recipes out! If you make one (or all three!), I’d love to see it. Share your creations on Instagram and tag me @christine_avanti.
And make sure you follow me for new healthy recipes each week. Never forget: you are deeply loved by God. ❤️


