( Healthline) – Given pumpkin’s slightly sweet, nutty taste, it’s no wonder it’s one of the most popular seasonal flavors.
While there’s no doubt that pumpkin-flavored treats are delicious, many are packed with added sugars and other unhealthy ingredients.
Fortunately, plenty of pumpkin-packed snacks are not only tasty but also nutritious.
Here are 10 healthy snacks that are brimming with pumpkin flavor.
1. Pumpkin spice chocolate chip energy balls
When craving a sweet pick-me-up to get you through a midday slump, these pumpkin spice energy balls are the perfect choice to perk you up.
Unlike energy bars, which can be packed with added sugars and artificial ingredients, these energy balls are naturally sweetened with dates and packed with filling fiber and protein from pumpkin seeds, oats, and ground flax.
The pumpkin purée provides an excellent source of vitamin C, potassium, and magnesium and pairs perfectly with the pumpkin pie spice and mini chocolate chips used to round out the flavor profile of this highly satisfying snack (1).
2. Pumpkin pie protein smoothie
Smoothies are one of the best ways to pack nutrient-dense ingredients into one on-the-go snack.
Adding protein sources to your smoothie will help keep you full and satisfied between meals, as protein helps slow digestion and suppresses certain hormones that drive feelings of hunger (2Trusted Source, 3Trusted Source).
This delicious smoothie recipe combines frozen banana, pumpkin purée, and warming spices like cinnamon and nutmeg to create a creamy combination sure to win over any pumpkin pie lover.
Plus, nut butter and protein powder add a boost of energy to power you through your day. If you’re craving some extra nutrition, toss in the handful of optional spinach to boost your intake of folate, vitamin C, and carotenoid antioxidants (4, 5Trusted Source).
3. Pumpkin pie chia pudding
If you’re looking for a pumpkin-flavored dessert that won’t give you sugar shock, try this pumpkin pie chia pudding recipe that’s packed with healthy ingredients.
Chia seeds — the star of this dish — not only provide an excellent source of fiber but also healthy fats, protein, vitamins, and minerals (6).
What’s more, some research suggests that eating chia seeds may help decrease inflammation and high blood pressure and blood sugar levels (7Trusted Source, 8Trusted Source).
Plus, this recipe couldn’t be simpler to prepare. All you need to make this sweet treat are the ingredients, a blender, and storage containers to keep your chia pudding fresh in the fridge until it’s ready to be enjoyed.
4. Paleo pumpkin spice muffins
Traditional pumpkin muffins are typically high in sugar and low in protein and fiber. However, you can make delicious and healthy pumpkin muffins by swapping out a few ingredients.
Increasing the fiber and protein content of your muffins makes them more satisfying and may help decrease your hunger levels throughout the day (9Trusted Source).
This pumpkin muffin recipe uses coconut flour to bump up the fiber content and whole eggs to pack protein and healthy fats into these tasty yet healthy baked goods.
These muffins make for a nourishing snack when you’re hankering for a slightly sweet pumpkin treat.
5. Creamy roasted pumpkin soup
A hearty pumpkin soup is an excellent choice to satisfy a craving for a savory snack.
Plus, choosing to snack on soup instead of high calorie foods like chips or cookies may be a smart choice to make you eat less at subsequent meals.
Some research has shown that eating soup prior to meals may help reduce calorie intake, which may aid those looking to consume fewer overall calories (10Trusted Source, 11Trusted Source).
This recipe combines nutritious ingredients like roasted pumpkin, garlic, onion, olive oil, spices, and full fat coconut milk to create a creamy, satisfying soup.
Store the soup in pre-portioned glass jars at home or work so you have a nourishing snack on hand when hunger strikes.
6. Vegan pumpkin hot chocolate
Although a cup of hot cocoa may be one of the most comforting beverages, most pre-made hot chocolate mixes are typically packed with unhealthy ingredients like high-fructose corn syrup.
Fortunately, making a healthy version of hot chocolate is quick and simple. Plus, making homemade hot chocolate allows you to add different flavors to the mix — like pumpkin.
This vegan hot chocolate recipe uses real pumpkin purée, almond milk, cocoa powder, cinnamon, nutmeg, cloves, and maple syrup to create a dreamy pumpkin-flavored hot chocolate that’s perfect for a sweet-tasting snack.
The pumpkin purée adds an extra boost of vitamins and minerals while the cocoa provides an excellent source of powerful flavonoid antioxidants, which may help improve mental function according to some studies (12Trusted Source).
7. Pumpkin pie spiced pumpkin seeds
Pumpkin seeds are nutrient-dense, versatile, and portable, making them a perfect choice for a healthy, on-the-go snack.
Pumpkin seeds are high in the mineral magnesium, which is needed for many important functions in the body, such as muscle contraction, blood sugar and blood pressure regulation, energy production, and skeletal health maintenance (13Trusted Source, 14Trusted Source).
Although pumpkin seeds are tasty when eaten plain, this recipe kicks up their flavor by adding a hint of sweetness from maple syrup and a warming taste from pumpkin pie spice.
Try these pumpkin seeds plain or combine them with dried apples, unsweetened coconut, and walnuts for a hearty trail mix.
8. Pumpkin pie overnight oats
Although overnight oats are typically consumed for breakfast, they also make a top-notch snack choice.
Overnight oats are perfect for people who get bored easily, as this dish can be made with just about any ingredient, including pumpkin.
This delicious overnight oats recipe is made with pumpkin purée, Greek yogurt, almond milk, rolled oats, chia seeds, and spices like ground ginger.
The addition of Greek yogurt increases the protein content of this hearty snack that’s sure to keep you satisfied for hours. If you’re craving an extra filling snack, top your overnight oats with chopped nuts, seeds, dried fruit, or unsweetened coconut (15).
Click here for the full recipe.
9. Roasted garlic and rosemary pumpkin hummus
Hummus is a highly satisfying, versatile dip that can be paired with both savory or sweet ingredients. The best part about making hummus is that you can add whichever ingredients your heart — or stomach — desires.
This hummus recipe marries the scrumptious flavors of roasted garlic, rosemary, and pumpkin and packs it into one tasty, nutrient-dense dip that can be enjoyed at any time of day.
Aside from being delicious, the ingredients in this recipe deliver some impressive health benefits. For example, garlic contains potent sulfur compounds that have immune-boosting, anticancer, and anti-inflammatory properties (16Trusted Source).
Plus, rosemary is a medicinal herb that also has anti-inflammatory and antioxidant properties, making this flavor combination particularly advantageous for your overall health (17Trusted Source).
Additionally, hummus is packed with fiber, protein, healthy fats, calcium, magnesium, and folate, making it a well-rounded snack choice (18Trusted Source).
10. Pumpkin spice almond butter
Although some nut butter brands have jumped on the pumpkin spice wagon and offer pumpkin-flavored products, making your own pumpkin spice nut butter at home is simple and can help save you money.
Almonds are highly nutritious and packed with protein and healthy fats. Many studies have shown that eating almonds may help you maintain a healthy body weight, improve heart health, and regulate blood sugar levels (19Trusted Source, 20Trusted Source).
This pumpkin spice almond butter pairs well with a variety of healthy snack foods, including sliced apples, baby carrots, or plantain chips. It can also be used as a tasty topping for oatmeal, yogurt, or a thick slice of homemade pumpkin bread.
What’s more, this recipe is easy as pie and only requires almonds, pumpkin purée, pumpkin pie spice, cinnamon, maple syrup, salt, and a food processor.