Healthy Eating

Protein Meets Pumpkin: 5 High-Protein Pumpkin Recipes You Need This Fall

Oatmeal lattes, healthy cinnamon rolls, homemade pumpkin seed milk, and more!

By: Lexy Parsons

While we usually ease into the autumn season, this year, we’re not wasting any time — it’s pumpkin season! ICYMI, fall flavors are making an appearance earlier than ever, and we’re here for it. So, to celebrate, we’re sharing the best healthy pumpkin recipes for fall that you’ll want to make on repeat all season long. Except, unlike traditional pumpkin recipes, (which are often loaded with sugar and calories), we’re spicing things up with high-protein pumpkin recipes that are nutritious and delicious. From warming oatmeal lattes and homemade pumpkin seed milk to viral cinnamon tortillas and pumpkin protein balls, these pumpkin-infused recipes will have you wondering how healthy can be so delicious.

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5 Protein-Packed Pumpkin Recipes That Will Satisfy All Your Fall Cravings

#1 High-Protein Pumpkin Oatmeal Latte

If you’ve never had an oatmeal latte before, you’re in for a treat (literally, it tastes like dessert). It’s everything you love about a warming cup of oatmeal and a creamy oat milk latte combined into one delicious and healthy dish. Milkier than a traditional oat bowl and creamier than your average latte, this cozy fall recipe can be sipped or enjoyed by the spoonful (think: like a warm smoothie). Best of all, we’re making it with homemade pumpkin seed milk (recipe below), which contains nearly 7 grams of protein per cup! Customize it with any additional add-ins (like protein powder or Greek yogurt), and top it off with toppings of choice, such as granola or a dollop of coconut whip.

Serves: 2-3


  • 1 cup rolled oats
  • 2 ½ cups homemade pumpkin seed milk (or non-dairy milk of choice)
  • ½ cup pumpkin puree, unsweetened 
  • ½ tbsp pumpkin pie spice 
  • 2 shots of espresso or 1 cup of hot black coffee, optional 
  • 2 tbsp pure maple syrup (or sweetener of choice), optional
  • ½ tbsp vanilla extract
  • Pinch of sea salt
  • Coconut whipped cream for topping (optional)


Step #1: In a medium saucepan, combine 2 cups of pumpkin seed milk, pumpkin pie spice, pumpkin puree, salt, vanilla, and optional sweetener. Stir well and bring to a simmer, then stir in the oats. 

Step #2: Cook for 4-5 minutes, stirring every minute or so. Remove from heat and divide the oat mixture into two mugs. Add the remaining pumpkin seed milk and coffee to the saucepan and heat until warm. Pour warm latte mixture over each mug, dividing evenly. Option to top with coconut whip or granola. Enjoy!

RELATED: 8 Pumpkin Spice Latte Recipes You Probably Haven’t Tried Yet

#2 Pumpkin Protein Balls

These no-bake pumpkin protein balls are made with less than 10 ingredients and come together in minutes! Perfect for a post-workout refuel, mid-day energy boost, or healthy evening dessert. Add your favorite protein powder and prep a big batch to have on hand for busy days!


  • ½ cup pumpkin puree, unsweetened
  • ½ cup creamy almond butter, unsweetened (make sure it is a pourable/drippy brand)
  • ⅓ cup coconut flour
  • 1 scoop vanilla protein powder
  • 1 tbsp coconut oil, slightly melted 
  • 1 tbsp pure maple syrup
  • ½ tbsp pumpkin spice 
  • ½ tbsp vanilla extract
  • Pinch sea salt
  • ½ cup chocolate chips, optional 
  • Cinnamon or shredded coconut, to roll (optional)


Step #1: In a large bowl, combine the pumpkin puree, almond butter, coconut oil, maple syrup, vanilla, pumpkin spice, and sea salt. Cream together until well combined. 

Step #2: Add the coconut flour and protein powder and stir into a dough. Option to add chocolate chips or any add-ins of choice.

Step #3: Roll into balls. Option to roll each ball in cinnamon or shredded coconut. Place in the fridge to firm. Once firm, enjoy immediately or keep in an air-tight container in the fridge.

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#3 Whipped Pumpkin Cottage Cheese

We’re still in our cottage cheese era, and based on nutrition and versatility, why wouldn’t we be?! It’s jam-packed with protein, low in calories, full of nutrients like B vitamins, and great for your gut health (if you opt for a brand rich in probiotics). Plus, cottage cheese is easy to customize into various recipes, which is why it’s going viral as the latest trending superfood. So, we’re taking the currently trending whipped cottage cheese and giving it a pumpkin twist. Full of protein, healthy fats, and fall flavor, you’ll love this recipe for a snack or healthy dessert. 


  • 1 cup cottage cheese
  • ½ cup pumpkin puree, unsweetened 
  • 1-2 tsp pumpkin pie spice 
  • 1-2 tbsp pure maple syrup (or sweetener of choice)
  • 1 tsp vanilla extract
  • Pinch of sea salt 


Step #1: Using a handheld mixer or food processor, blend all the ingredients together until you achieve a stiff and creamy whipped texture. Note: a high-speed blender might thin out the cottage cheese too much. 

Step #2: Transfer to a bowl, then place in the fridge to chill. Serve chilled, and enjoy!

RELATED: Cottage Cheese Recipes are Trending: 9 Ways to Use This High-Protein Ingredient

#4 Homemade Pumpkin Seed Milk

Step aside, chia and hemp seeds — it’s pumpkin seeds’ time to shine! Based on recent trend reports, the pumpkin seed market is expected to grow by more than a million dollars in the next 3-4 years! Increasing in popularity by more than 50% in the past year, pumpkin seeds are dominating as a protein-packed plant food full of nutrients and flavor. They’re rich in minerals like manganese, magnesium, copper, zinc, and phosphorus, full of antioxidants and fiber, and may benefit heart health and aid in weight management. Easily made at home, this dairy-free seed milk is full of protein and a great alternative to dairy or nut milk.


  • 4 cups filtered water
  • 1 cup raw pumpkin seeds
  • Pinch of sea salt
  • 1 tsp pure vanilla extract, optional
  • 1 tsp pumpkin pie spice, optional
  • ½ tbsp pure maple syrup or raw honey, optional


Step #1: In a high-speed blender, combine the water, pumpkin seeds, and sea salt. Blend until smooth and creamy, about 1-2 minutes.

Step #2: Using a cheesecloth, nut milk bag, or fine mesh strainer, strain the pumpkin seed milk into a large bowl or jar. Squeeze well to ensure all of the pumpkin seed milk is removed from the pulp.

Step #3: Option to pour back into the blender, adding in optional pumpkin pie spice and sweetener of choice. Blend until creamy. Taste test, adjusting ingredients as desired. Once desired taste is achieved, pour into a sealable jar and store in the fridge. Use within 4-5 days.

RELATED: A Dairy-Free Milk Comparison: The 7 Best Milk Alternatives

#5 Pumpkin Protein Tortilla Cinnamon Rolls 

The viral tortilla cinnamon roll recipe that’s currently trending on TikTok is genius. It’s made healthier (and easier!) using tortillas brushed with coconut oil and cinnamon spice. While this is already a healthier alternative to traditional cinnamon rolls, we’re taking it to the next level with added protein and a pumpkin twist.


  • Grain-free tortillas (such as Siete brand
  • Coconut oil, to fry
  • Coconut sugar, to sprinkle (optional) on top

Pumpkin Protein Filling 

  • ½ cup pumpkin puree, unsweetened
  • ½ cup Greek yogurt, unsweetened (or dairy-free alternative)
  • ½ cup mashed banana, ripe and spotty (or 1-2 tbsp coconut sugar)
  • 1 tbsp creamy almond butter
  • 1 tsp pumpkin pie spice
  • 1 tsp vanilla extract
  • Almond milk, as needed to thin 

Greek yogurt icing 

  • ½ cup Greek yogurt, unsweetened 
  • ½ – 1 tsp vanilla extract
  • 1-3 tsp maple syrup, optional 


Step #1: In a bowl, combine the pumpkin puree, mashed banana, vanilla extract, almond butter, Greek yogurt, and pumpkin pie spice. Cream together until a spreadable paste forms. If mixture is too thick, add 1 tbsp of almond milk at a time to thin.

Step #2: Meanwhile, prepare the Greek yogurt icing. Combine all the ingredients in a small bowl and mix until well combined. Taste test, adjusting ingredients as desired. Set aside.

Step #3: Next, evenly spread the pumpkin filling on top of the tortilla. Option to sprinkle additional pumpkin pie spice on top. 

Step #4: Roll the tortilla tightly, then cut into 2-3-inch thick slices. 

Step #5: Heat a pan with coconut oil, then add the cinnamon rolls to the pan. Cook for 1-2 minutes per side, until lightly golden and heated through.

Step #6: Remove from heat and serve with a drizzle of Greek yogurt icing. Option to add any additional toppings such as chopped nuts. Enjoy!

RELATED: 12 Secretly Healthy Pumpkin Recipes (Using 10 Ingredients or Less!)

Embrace Fall With These Protein-Packed Pumpkin Recipes

As we head into the cozy and comforting season of fall, enjoy all your favorite pumpkin recipes with a healthy, protein-packed twist. From warming oatmeal lattes made with homemade pumpkin seed milk to whipped pumpkin cottage cheese and pumpkin spice cinnamon rolls made with tortillas and Greek yogurt, enjoy all of the indulgent flavors of the season while staying on track with your health and fitness goals. Use these recipes to help guide your cooking, and feel free to get creative with your own healthy swaps or add-ins!