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11 Healthy Pumpkin Foods You Can Buy Right Now

September 18, 2023
Clean Plates

Pumpkin season is upon us and if you’re looking for healthy pumpkin foods (that aren’t a PSL from Starbucks) to buy right now, we’ve got you covered! We spoke to dietitians to give you their expert take on their favorite healthy pumpkin foods this season.

What to look for when shopping for healthy pumpkin options:

  • Pumpkin: This might sound obvious, but many pumpkin-flavored food products are not made with real pumpkin! Pumpkin contains fiber, starchy carbs, and vitamin A — all qualities making it a healthy ingredient this fall!
  • Low sugar: Added sugar can really add up throughout the day. The recommended intake is 25 g of added sugar or less per day, and focusing on low sugar, healthy pumpkin foods can help you include your favorite fall flavors without the sugar rush.
  • Nutritionally balanced: In addition to looking for products with low added sugar, you’ll also want to scope out the nutrition label for its fiber and protein content. Choosing options that have fiber and protein can help increase feelings of fullness after eating. We tried to choose products that are healthy pumpkin food alternatives or have an added balance of protein and fiber when crafting this list.

Read on to learn exactly what the experts recommend when it comes to your favorite seasonal pumpkin flavors.

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1. Kodiak Cakes Energy Cakes Pumpkin Flax

Kodiak Cakes has done it again with a high-fiber, high-protein alternative to a traditionally high-sugar, low-protein option. This high-protein packed mix is perfect for the upcoming fall season, says Joanna Ayalloore, MS, RD.

“One serving of four flapjacks has 180 calories, 13 grams of protein, and 4 grams of fiber. The combination of wheat and oat flavor with a tinge of pumpkin is a healthy breakfast alternative that the whole family can enjoy,” she adds.

Buy now: Kodiak Cakes Energy Cakes Pumpkin Flax

2. Two Good Pumpkin

Amanda Blechman, RD and Director of Health and Scientific Affairs at Danone North America offers her recommendation for the healthiest pumpkin foods you can find at the grocery store right now.

“Two Good Pumpkin is made with real pumpkin puree from rescued pumpkins and has two grams of total sugar and zero grams of added sugar per container. Its lightly sweet pumpkin flavor is super versatile, and I love that Two Good also donates to food rescue organizations for every unit sold.”

Rescued pumpkins are perfectly good pumpkins that would have otherwise gone to waste if they weren’t incorporated into products like this!

More info: Two Good Pumpkin

3. Happy Baby Apple, Pumpkin & Carrots Pouch

“Happy Baby Apple, Pumpkin and Carrots Pouch is made with pumpkins sourced from trusted organic farms, contains no added sugar, two grams of fiber, and 100% of the daily value for vitamin A,” says Blechman. “It’s a great on-the-go option and is a fun way for little ones to get in on the festive flavors of the season!”

Buy now: Happy Baby Apple, Pumpkin & Carrots Pouch

4. Diamond Pumpkin Pie Spice Snack Walnuts

Diamond of California’s new seasonal Pumpkin Pie Spice Snack Walnuts are the perfect fall snack to satisfy your pumpkin spice craving. They are a perfect blend of pumpkin and warm spices including cinnamon, nutmeg, ginger, allspice, and clove, paired with freshly shelled and roasted walnuts making for a festive and satisfying superfood snack. This product is available only for a limited time this season, and it’s a great way to get your pumpkin fix with a healthy dose of heart-smart omega-3 fatty acids, fiber, and protein.

More info: Pumpkin Pie Spice Snack Walnuts

5. Perfect Bar Pumpkin Pie

“I love these bars because it’s an easy snack or emergency meal I can keep in my bag,” says Meggie Connelly MS, RD, LDN. “I find keeping healthy snacks with me is key to preventing sugar cravings, and I love that it provides 14 grams of protein per bar to help keep my blood sugar stable.”

Buy now: Perfect Bar Pumpkin Pie

6. Chosen Foods Pumpkin Spice Avocado Oil Spray

If you’re looking to cook with some healthy pumpkin foods this year, consider a healthy cooking spray alternative to SPAM. This pumpkin spice-flavored spray could be a great way to coat your muffin tins and roast some sweetpotatoes or spiced nuts.

Erica Baty, MS, RDN  agrees: “I absolutely love Chosen Foods pumpkin spice avocado oil spray. It is a baking spray made with 100% avocado oil and uses air pressure only as the propellant. The oil is infused with all the reminiscent pumpkin spice flavors of fall and will take any of your baked treats like muffins, scones, and bread to the next level. I also love spraying any type of nuts or seeds for deliciously spiced roasted nuts!”

Buy now: Chosen Foods Pumpkin Spice Avocado Oil Spray

7. Chobani Pumpkin Spice Blended Greek Yogurt

Nothing screams fall more than Chobani’s Pumpkin Spice blended Greek yogurt, offers Catherine Karnatz, MPH, RD, dietitian and owner of Nutrition Education RD. “This seasonal fan favorite gets swiped off of grocery store shelves fast, and for good reason. Pumpkin, cinnamon, and nutmeg are blended together perfectly to capture all of the delicious flavors of fall. Each 5.3-ounce cup provides 11 grams of protein and 10% of the daily value of calcium, making it a nutrient-dense addition to your smoothies, yogurt bowls, or overnight oats.”

More info: Chobani’s Pumpkin Spice Blended Greek Yogurt

8. Libby’s 100% Pure Pumpkin

Canned pumpkin, not to be confused with pumpkin pie filling that is also canned, can be used to beef up your favorite fall dishes. We love it in soups, dressings, sauces, and baked goods for a hearty pumpkin flavor that offers a ton of nutrition.

“Pumpkin Puree is an excellent source of fiber containing approximately 7 grams per cup,” says Michelle Rauch, MS, RDN for the Actors Fund. “Fiber helps promote bowel health, improves digestion, and increases satiety. Pumpkin puree is also an excellent source of Vitamin A, antioxidants like Beta-Carotene, vitamin C, potassium, and magnesium which all boast helpful benefits for a healthy immune system, bone and heart health.”

Buy now: Libby’s 100% Pure Pumpkin 

9. Boar’s Head Pumpkin Pie Hummus

“Dive into fall flavors with Boar’s Head Pumpkin Pie Hummus, the perfect sweet treat to elevate your snack game,” says Jessie Hulsey RD, LD. “This delicious hummus infuses the warmth of pumpkin pie spices into a creamy blend, making it an ideal pairing for apple slices, graham crackers, or pretzels. Hummus is a nutrient-rich dip, known for its balance of protein, fiber, and healthy fats, making it a wholesome addition to snack time.”

More info: Boar’s Head Pumpkin Pie Hummus

10. Bob’s Red Mill Unsalted and Roasted Pumpkin Seeds

“Pumpkin Seeds are a delicious and nutritional snack whether it is by itself or added to yogurt, salad, trail mixes, oatmeal, smoothies, or ground into a pesto,” says Raunch. “I choose the Bob’s Red Mill Unsalted and Roasted Pumpkin Seeds as they are rich in fiber which benefits good digestion, promotes bowel health, and helps to lower cholesterol levels. They contain all nine essential amino acids making them a rich source of plant-based protein.”

Buy now: Bob’s Red Mill Unsalted and Roasted Pumpkin Seeds

11. Simple Mills Pumpkin Mix 

Nothing says fall like a warm, pumpkin treat. Simple Mills makes their mixes with almond flour to provide a more balanced treat than traditional baking mixes.

“I love this simple mix from Simple Mills as it’s made with ingredients like almond flour and real pumpkin. Plus, they only have 6 grams of added sugar from coconut sugar,” says Marissa Meshulam, RD and founder of MPM Nutrition.

Buy now: Simple Mills Pumpkin Mix 

Read next: 8 Healthy Pumpkin Desserts to Make Right at Home

Disclaimer: We only recommend products we seriously love and want to share. We may receive a portion of sales from products purchased from this article, which includes affiliate links.

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