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It’s the official flavor of fall! 3 healthy pumpkin recipes to try out this season

These healthy pumpkin recipes pack in the nutrients.

At this point, it’s pretty safe to say that pumpkin is the favorite fall flavor across the board. You may not realize that it is actually a super healthy ingredient, too! Put it in waffles, bagels, even mug cakes for a healthy – and tasty – boost.

Amy Roskelley shares three fall recipes using pumpkin that are delicious and healthy. Ever had a pumpkin bagel? Now you can make your own. It just takes one more step to create the perfect crust. And, serve up individual pumpkin cakes for dessert!

Find more recipes from Amy on Instagram, @healthbeet.


Protein Pumpkin Mug Cake



  • Spray a microwave safe mug with cooking spray
  • Whisk all ingredients straight into the mug.
  • Microwave on high for 1 minute.
  • Remove from microwave. Touch the top with your finger. If cake springs back, it should be done. If cake looks wet and leaves a finger print, microwave for 30 more seconds.


Pumpkin Bagels


  • 1/2 cup warm water
  • 2 teaspoons rapid rise yeast
  • 1 tablespoon brown sugar
  • 1/4 cup canned pumpkin
  • 1 1/2 cup all purpose flour
  • 1 teaspoon course salt
  • 2 teaspoons pumpkin pie spice

  • 1 tablespoon baking soda
  • 1 tablespoon egg whites


  • Whisk together warm water with yeast and brown sugar. Let sit for 5 minutes
  • Add pumpkin to water mixture and whisk.
  • In a medium bowl, combine flour with salt and pumpkin pie spice. If you don’t have pumpkin pie spice, use 1 teaspoon cinnamon, 1/4 teaspoon ginger, 1/4 teaspoon allspice, 1/4 teaspoon ground cloves, and 1/4 teaspoon nutmeg.
  • Pour water into flour mixture, and knead with hands for about 5 minutes.
  • Put dough in a greased bowl and cover with a towel. Let dough rise till double in size. 1 1/2-2 hours.
  • After dough has risen, pinch dough off into 1 tablespoon chunks and form into rings. You can also make a ball, and push a hole through the center. You should get 16 mini bagels from this amount of dough. Arrange on parchment paper on a baking sheet. Set aside, covered for 5 minutes while you ready a pot.
  • Preheat oven to 425 degrees. In a pot, filled with water, add baking soda. Put on a burner on high until water begins to boil.
  • Drop the bagel dough into the boiling, baking soda water. Allow to cook and turn to both sides for 2 1/2 -3 minutes. Remove with a slotted spoon and place on a silpat lined baking sheet. Brush tops of bagel with egg whites.
  • Bake for 10 minutes in the oven, or till outside feels dry to the touch. Take out of the oven.
  • Allow to cool and dry completely, then enjoy with cream cheese or plain!


Protein Pumpkin Waffles


  • Waffle Iron


  • 1/3 cup oats
  • 1/3 cup liquid egg whites
  • 2 tablespoons fat free cottage cheese
  • 2 tablespoons canned pumpkin
  • 1/4 teaspoon pumpkin pie spice


  • Blend all ingredients in a high powered blender, until oats are smooth. I will blend the oats to make oat flour first, and then add the rest of the ingredients and reblend.
  • Spray a mini waffle iron with cooking spray (or normal size if you are just making 1 waffle)
  • Using 1/4 cup measuring cup, pour half of the batter onto the waffle iron and cook till done. Then, the remaining batter.
  • Remove from waffle iron and top with sugar free syrup or whipped topping.

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