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?

pumpkin smoothie


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

 

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