The 32 Best Pumpkin Spice Foods to Try This Fall
Spice up your life with some of these healthy pumpkin-flavored products and snacks.
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The leaves are beginning to change into breathtaking fall colors and you know what that means: pumpkin spice season is here! Tons of pumpkin spice foods and food items line grocery store shelves starting in September, from PSL coffee syrup and pumpkin spice whipped cream to pumpkin-flavored cereal. But a lot the options you'll find won't help you reap any actual health benefits of pumpkin, and that's totally okay when you're looking for a treat. But if you're wanting a side of nutrition with your pumpkin spice, take a look at these healthy pumpkin spice foods that are filled with your favorite fall flavor.
The Good Housekeeping Institute Nutrition Lab tests hundreds of food items year-round to bring you the best of the best in terms of nutrition and taste. Not only do these pumpkin spice products deliver maximum flavor, but they have been vetted by our nutrition experts and our registered dietitian. We've got you covered from delectable desserts to breakfast options and beyond.
Here's a plentiful list of snacks to guarantee that you'll have a cornucopia of craveable treats to last you throughout the season.
Simply Organic Pumpkin Spice, Certified Organic
If you're known to rock a "blessed and pumpkin spice obsessed" tee, then stock up on your favorite for the season. We love this top quality aromatic blend from Simply Organic. Try adding this to your whole-grain waffle batter or sprinkled on your yogurt parfait for the perfect hint of warm fall spice.
This limited edition gluten-free KIND Bar serves big flavor for fall. Get ready for a taste of autumn with heart-healthy almonds (and not a ton of added sugar). The treat's great crunchy texture will have you savoring every morsel. Check out these healthy granola bars to add to your pantry for more snacking inspiration.
Per serving (1 bar): 200 calories, 15 g fat (3.5 g saturated), 15 mg sodium, 17 g carbohydrate, 7 g fiber, 5 g sugar, 4 g protein
Kite Hill is a top performer in the GH Test Kitchen and a favorite in the GH Nutrition Lab. This new addition to their dairy-free cream cheeses has an autumnal twist. The decadent flavor is great on a warm bagel or as a dip for fruit or pretzels.
Per Serving (2 Tbsp): 60 calories, 4 g total fat (0 g saturated), 160 mg sodium, 7 g carbohydrates, 1 g fiber, 5 g total sugars, 2 g protein
This portion-controlled crunchy fall snack hits all bases. A vegan, gluten-free and organic snack mix, our experts love the wholesome ingredient list. Try them on their own or added to yogurt, salad or your favorite fall soup.
Per serving (1 bag): 170 calories, 13 g fat (1.5 g saturated), 10 mg sodium, 8 g carbohydrate, 2 g fiber, 4 g sugar, 6 g protein
Prepare for a sweet treat this fall with Maple Craft Foods specialty syrup. This USDA organic option offers fabulous fall flavor to pour onto your favorite pancakes or waffles. You can even use it to elevate baked dishes.
Per serving (1 Tbsp): 50 calories, 0 g fat (0 g saturated), 0 mg sodium, 13 g carbohydrate, 0 g fiber, 13 g sugar, 0 g protein
Purely Elizabeth's pumpkin cinnamon granola is pure bliss in a bag! The product is one of the GH Nutrition Lab's favorite granola brands for wholesome ingredients and excellent flavor profiles. This blend is available year 'round so you can enjoy pumpkin spice whenever you want. Munch on it by itself or sprinkle in yogurt parfaits, baked goods or pancake batter for a delicious crunch.
Per serving (1/3 cup): 140 calories, 6 g fat (g saturated), 3.5 mg sodium, 17 g carbohydrate, 2 g fiber, 6 g sugar, 3 g protein
Simple Mills Almond Flour Baking Mix, Pumpkin Muffin & Bread
Simple Mills' better-for-you baking mixes are very transparent with their wholesome ingredients; nothing artificial here! We love these certified gluten-free and plant-based pumpkin baked treats sweetened with coconut sugar that are perfect for the autumn season.
Per serving (1 muffin): 90 calories, 3.5 g fat (0 g saturated), 0 mg sodium, 125 g carbohydrate, 14 g fiber, 7 g sugar, 2 g protein
This Icelandic-style cream Skyr has no artificial sweeteners or flavors but delivers the perfect hint of pumpkin spice. The ultra-creamy low-fat yogurt is a good source of protein and makes a super satisfying snack.
Per serving (1 cup): 140 calories, 2.5 g fat (1.5 g saturated), 60 mg sodium, 14 g carbohydrate, 0 g fiber, 11 g sugar, 15 g protein
Start your morning routine with tons of flavor minus the sugar spike with this dairy-free almond creamer from Silk. The perfect hint of pumpkin-y flavor pairs great in coffee any time of day, plus it's free from artificial colors and flavors.
Per Serving (1 Tbsp): 15 calories, 1.5 g total fat (0 g saturated), 20 mg sodium, 0 g carbohydrates, 0 g sugars, 0 g protein
Partake (get it?) in these pumpkin spice cookies. You'll love this limited-edition soft-baked treat that is gluten-free, vegan and free from the top eight allergens. Sample a nice blend of cinnamon, nutmeg, cloves and vanilla.
Per serving (3 cookies): 150 calories, 7 g fat (0.5 g saturated), 135 mg sodium, 19 g carbohydrate, 2 g fiber, 8 g sugar, 1 g protein
Prepare for a sweet and satisfying snack or breakfast solution with these pumpkin and pecan mini waffles. Start your day with a dose of waffles made from pumpkin, whole grain wheat flour, eggs, honey, almonds, pecans and avocado oil. Top them off with your favorite nut butter.
Per serving (3 waffles): 180 calories, 7 g fat (1 g saturated), 330 mg sodium, 27 g carbohydrate, 4 g fiber, 8 g sugar, 6 g protein
Barbara's limited edition pumpkin puffins cereal offers up great crunch and only 5 grams of sugar. Serve this breakfast staple as an amazing treat for kids and adults alike. Looking for more nutritious cereal options? Check out the GH Nutrition Lab's top healthy cereal picks.
Per serving (1 cup): 110 calories, 0.5 g fat (0 g saturated), 75 mg sodium, 25 g carbohydrate, 3 g fiber, 5 g sugar, 2 g protein
Three cheers (or scoops!) for Laird Superfood Creamer. This limited-edition creamer is made with real pumpkin and a blend of organic spices. It's a dairy-free and gluten-free coffee creamer without any added fillers or preservatives.
Per serving (1 tsp): 10 calories, 1 g fat (0.5 g saturated), 0 mg sodium, 1 g carbohydrate, 0 g fiber, 1 g sugar, 0 g protein
Paleonola offers a great grain-free and oat-free granola bursting with pumpkin spice flavor. This Certified Gluten-Free option makes an awesome addition to your nutritious breakfast (and provides extraordinary texture and taste).
Per serving (1/4 cup): 170 calories, 14 g fat (3.5 g saturated), 10 mg sodium, 8 g carbohydrate, 2 g fiber, 4 g sugar, 4 g protein
Nature's Path provides aromatic frozen waffles made with delectable pumpkin puree to tempt your taste buds this fall. This Certified Gluten-Free and USDA Organic choice contains a blend of nourishing whole grains and is also a source of omega-3s.
Per serving (2 waffles): 210 calories, 7 g fat (1 g saturated), 390 mg sodium, 35 g carbohydrate, 2 g fiber, 6 g sugar, 2 g protein
Larabars are a favorite in the GH Nutrition Lab for their great taste, varieties of flavor, wholesome ingredient lists and exceptional nutrition. Our experts love that this flavorful plant-based bar is free from added sugar.
Per serving (1 bar): 200 calories, 9 g fat (1.5 g saturated), 0 mg sodium, 25 g carbohydrate, 4 g fiber, 17 g sugar, 4 g protein
Celestial Seasonings offers a sensational seasonal tea to satisfy your taste buds. Hunker down for the season and get cozy with a cup of Sweet Harvest Pumpkin Black Tea.
Per serving: 0 calories, 0 g fat (0 g saturated), 0 mg sodium, 0 g carbohydrate, 0 g fiber, 0 g sugar, 0 g protein
Get crackin' with Beanfields Pumpkin Pie Cracklins for the fall. This snack is a Non-GMO Project Verified option that's vegan and packed with flavor. Since the first ingredient listed is navy beans, use this product to build your own "field of beans" food collection this season.
Per serving (about 18 pieces): 140 calories, 8 g fat (1 g saturated), 60 mg sodium, 15 g carbohydrate, 3 g fiber, 2 g sugar, 4 g protein
Perfect Bar's limited edition protein bar perfectly blends fall flavors. This organic seasonal offering has 14 grams of protein. Packed with whole food protein and 20 organic superfoods, this refrigerated bar is the perfect blend of great taste and nutrition.
Per serving (1 bar): 310 calories, 19 g fat (3 g saturated), 35 mg sodium, 24 g carbohydrate, 3 g fiber, 16 g sugar, 14 g protein
The brand known for their 100% whole grain oat snacks has transformed their classic bites into the perfect pumpkin spice fall flavor. We love the delicious notes of nutmeg, cinnamon and, of course, pumpkin. Plus, this pick is Non-GMO Project Verified and contains 17 grams of whole grains.
Per serving: 140 calories, 5 g fat (4 g saturated), 60 mg sodium, 22 g carbohydrate, 2 g fiber, 7 g sugar, 3 g protein
Stefani (she/her) is a registered dietitian, a NASM-certified personal trainer and the director of the Good Housekeeping Institute Nutrition and Fitness Lab, where she oversees all nutrition and fitness-related content, testing and evaluation. She holds a master’s degree in clinical nutrition from New York University, as well as advanced certifications as a Women's Fitness Specialist and a Behavior Change Specialist. Stefani is dedicated to providing readers with evidence-based content to encourage informed food choices and healthy living. She is an avid CrossFitter and a passionate home cook who loves spending time with her big fit Greek family.
Yaa Bofah is an editorial fellow at Good Housekeeping. She is a freelance illustrator and created original cover art for The Fashion Bomb Daily’s first e-book series. She enjoys supporting philanthropic endeavors and being an advocate for the Muscular Dystrophy Association.
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