Dateline: October…. I’m going to do my duty today to help you avoid the candy dish and other Halloween temptations by giving you 3 delicious healthy alternatives, suitable for the season. Best part: they’re all high in protein too, so they fit perfectly into the Burn the Fat, Feed the Muscle lifestyle! Which one will you try first: the pumpkin pancakes (pumpcakes), pumpkin protein smoothie, or the pumpkin spice oatmeal?
Tom Venuto’s “pumpcakes” (pumpkin pancakes)
7.5 oz (212 g) of canned pumpkin
1/3 cup (27 g) oatmeal dry
1/3 cup (40 g) multigrain or whole wheat pancake mix
1 scoop (26 g) vanilla (or plain) protein powder
4 egg whites
1 tsp vanilla extract
1 tsp nutmeg
1 tsp ground ginger
2 tsp cinnamon
non/low calorie sweetener
Yield: makes 2 large (5 inch wide) pancakes
Nutrition information for 2 pancakes, unsweetened
Calories: 507
Protein: 44.1 g.
Carbs: 69.7 g.
Fat: 5 g.
Tom Venuto’s Pumpkin Protein Smoothie:
7.5 oz (212 g) of canned pumpkin
1 cup skim milk
1 scoop casein protein powder
dash of cinnamon
low/non caloric sweetener (optional)
Nutrition information
Calories: 283
Protein: 35 g.
Carbs: 32.5 g.
Fat: 2.3 g.
Tom Venuto’s Pumpkin Spice Oatmeal:
7.5 oz (212 g) of canned pumpkin
2/3 cup (54 g) Quaker old fashioned oatmeal
1 scoop (26 g) vanilla protein powder
2 tsp cinnamon
1 tsp vanilla extract (optional)
low/non caloric sweetener (optional)
Nutrition information
Calories: 393
Protein: 42.8 g.
Carbs: 35.3 g.
Fat: 11.8 g.
One final note: feel free to use fresh pumpkin! The canned pumpkin is for convenience, and is almost equally nutritious.
Got a favorite high protein pumpkin recipe of your own? Please share it in the comments below. But be sure to follow the Burn the Fat nutrition success rule: Must contain protein!
Tom Venuto, author of Burn The Fat, Feed the Muscle
How do you cook up the oatmeal? Is it OK to cook the protein powder with the oatmeal, or should that be mixed in afterward?
Tom, thanks for these recipes. I love your vanilla oatmeal pancake recipe, and have them nearly every day at work.
Cheers,
Paul
For the pumpkin spice oatmeal (or my regular high protein oatmeal) I stir the protein powder in after the oatmeal has cooked.
I am gluten and grain free. For pumpkin pancakes what can I substitute for oats and whole wheat mix? Almond meal?
sure! try it and let us know how it tastes!
Tom-
I have made your Pumpkin Protein Smoothie twice this week. I add a half tablespoon of peanut butter for a little extra flavor and about 3-4 ice cubes and blend for a thicker shake! Yum!!! Thanks and keep these delicious recipes coming…
Tess
Hi oh I have a great recipe for pumpkin I use egg beaters but you could use whole eggs I whip them up w/ either can or fresh pumpkin cinnomon pumpkin pie spice stevia and a little ground red pepper (I like hot ) then I put them in a oil sprayed glass dish and microwave them for 4-8 minutes on hi if I want an omlet I eat them hot if I want desert I chill them (it’s like pie w/out the crust )
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I tried the pumpkin smoothie recipe, using 1/2c. of frozen pumpkin puree. YUM!
Had two already on the list, going to add pumpkin spice oatmeal to my personal cookbook and give it a try later on in the evening. Just under two days to go for Halloween. Wish you all a wonderful halloween in advance!
Where is the fat coming from in the pancake recipe?
theres 2 grams of fat in 1 scoop of my vanilla protein powder (will vary based on brand), also a couple grams in the oats, and trace amounts in the other ingredients
I substituted almond meal and flax meal, for the oats and whole wheat pancake mix. also I added two table of spoons of shredded coconut. The pancakes were delicious. Thank you so much!
I’ve made your Pumpkin Oatmeal and it is very delicious. I love that it’s the perfect bodybuilder meal with slow burning carbs and plenty of protein. The added bonus is that it is delicious too!
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The recipes sound yummy! I’m going to try the pumpkin spice oatmeal. Thnx!
This time of the year I see a lot of Pumpkins. I cannot remember eating Pumkins before, after reading about it, I feel I must give it a try.
I like the simplycity of making the Smoothie.
Great site – lots of great useful information.
For the Pumpkin Spice Oatmeal, is the 2/3 cup oatmeal uncooked or cooked? Thanks!
uncooked (measured dry)