Pumpkin isn’t just delicious – it’s practically a “superfood” as well.
Not only does a single cup of cooked, mashed pumpkin contain more than 200% of your daily RDA of vitamin A (which helps keep your vision healthy), it’s the dietary fiber that’ll help keep you full.
And with the cooler weather in the air, there’s no better time than now to enjoy pumpkin recipes like Pumpkin Cheesecake Muffins, Coconut-Pumpkin Ice Cream, and Pumpkin Shrimp Curry.
Enjoy!
You can make pumpkin waffles with cinnamon and other spices, although not everyone wants to eat dessert for breakfast. If you’d rather have a hearty breakfast, you’ll want to serve up these savory waffles with sage sausage or crispy bacon.
They’d also be right at home on a brunch spread, especially if you’re hosting guests over an autumn weekend.
207
Calories6 g
Protein35 g
Carbs6 g
Fat1 flax egg
1 Tbsp. butter, melted
1 1/2 cups unsweetened almond milk
1/2 cup pumpkin puree
2 Tbsp. brown sugar
1 cup cornbread mix
1 tsp. pumpkin pie spice
1/4 cup whole-wheat pastry flour
Get the RecipeGet all the flavor you love about cheesecake in the form of a healthy pumpkin muffin. Not only do they taste awesome, but these muffins are low in sugar.
To make the macros even leaner, you can swap out the flour. Half of it can be replaced with protein powder, and for the other half, use white whole-wheat flour or ground oats so you’re getting complex carbs.
168
Calories5 g
Protein22 g
Carbs7 g
FatPumpkin Muffins:
1 1/2 cups gluten-free flour
1/2 cup coconut sugar
1 tsp. baking soda
1 tsp. baking powder
1 large egg
1/2 cup nonfat plain Greek yogurt
1/2 cup unsweetened almond milk
1/2 cup almond butter
1/2 cup pumpkin puree
Cheesecake Filling:
3 Tbsp. cream cheese, softened
1 tsp. pumpkin pie spice
1 tsp. coconut sugar
Get the RecipeNot only does pumpkin make a tasty, creamy soup, but it can be used to make the bowl as well. This is a great recipe to serve for a fall dinner party or after taking a family trip to the pumpkin patch.
But since there are a lot of steps, like making from-scratch sage pesto and fried pumpkin seeds, you may want to reserve it for Thanksgiving. And since you’ll only use about half the pesto and pumpkin seeds, they’ll be a welcome addition to your post-holiday leftovers.
506
Calories14 g
Protein28 g
Carbs41 g
FatPumpkin Soup:
1 large sugar pumpkin, halved and seeds removed for later
4 small pumpkins
1 Tbsp. extra-virgin olive oil
6 Tbsp. unsalted butter
2 small shallots, chopped
1 tsp. fresh thyme, chopped
4 cups chicken broth
2 cups water
1 tsp. cayenne pepper
1/4 tsp. freshly grated nutmeg
1 Tbsp. pure maple syrup
Pinch of crushed red pepper flakes
Sage Pesto:
1 clove garlic
1 cup fresh parsley
1/2 cup fresh sage
1/4 cup shelled pistachios
1/4 cup extra-virgin olive oil
1/4 cup (1 oz.) crumbled blue cheese
1/4 tsp. freshly ground black pepper
Fried Pumpkin Seeds:
1 Tbsp. coconut milk
1 Tbsp. flour
1 cup pumpkin seeds, reserved from earlier
1 tsp. chipotle chili powder
1/4 tsp. brown sugar
1/2 tsp. freshly ground black pepper
Salt to taste
Get the RecipeAt the end of summer, pumpkin lovers are craving their favorite fall flavor before the weather cools down. This easy oatmeal is the perfect breakfast to help you transition from one season to the next.
Mix all the ingredients in a glass jar at night, and you’ll have a chilled pumpkin oatmeal to enjoy the next morning. It takes less time to assemble than quick oats with double the protein. Plus, it keeps in the fridge for up to four days.
151
Calories10 g
Protein29 g
Carbs1 g
Fat1/2 cup plain nonfat Greek yogurt
1/2 cup pumpkin puree
1/4 cup old-fashioned oats
1 Tbsp. truvia
1/4 tsp. ground cinnamon
Get the RecipeWhen pudding is baked, you wind up with a variation of textures. The outside gets denser and a bit chewy, whereas the inside stays super creamy. It’s a lot like eating just the filling inside of a pumpkin pie, making this dessert recipe a great alternative if you want to avoid crust.
And like pumpkin pie, it can be served at room temperature or slightly chilled, so you can make them a day ahead.
221
Calories5 g
Protein31 g
Carbs10 g
Fat1 3/4 cups cooked pumpkin (or 14 oz. can pumpkin puree)
2 large eggs
Scant 1/2 cup unrefined cane sugar
1/2 cup coconut milk (or heavy cream)
1 Tbsp. dark maple syrup
1 tsp. ground cinnamon (or more to taste)
1 tsp. ground ginger
1/2 tsp. ground allspice
1/4 tsp. freshly grated nutmeg
Pinch of ground cloves
Get the Recipe"Dieting" doesn't have to suck. You CAN eat foods you like and have the body you want!
Click Here to Learn HowEating pastries for breakfast isn’t usually a good option for every day. But that’s why you’ll want to keep this healthy pumpkin scone recipe in your back pocket – or better yet, stuck on the fridge.
It’ll help you get through fall without picking up pumpkin pastries at your favorite café. And unlike other scones, these aren’t loaded with butter and sugar, but keep you full through the morning with healthy fats from tree nuts and coconut.
201
Calories3 g
Protein12 g
Carbs15 g
Fat1 cup almond flour
3 Tbsp. coconut flour
1/4 cup xylitol
2 tsp. baking powder
1 tsp. pumpkin pie spice
Pinch of sea salt
1/4 cup walnuts, chopped
1 large egg
1/2 cup pumpkin puree
1 1/2 tsp. vanilla extract
Get the RecipeWhy add pumpkin seeds to basil pesto? Instead of using all olive oil, this recipe uses a mix of fats with coconut oil and pumpkin seeds.
Not only will pepitas add nutritional value like vitamin E and copper, but the variety of healthy fats will keep you fuller longer. That way you can eat lean, low-calorie zucchini noodles for dinner without getting hungry for a snack soon after.
210
Calories6 g
Protein19 g
Carbs14 g
FatPumpkin Seed Pesto:
1 Tbsp. coconut oil, melted
1 cup raw unsalted pumpkin seeds
1/4 tsp. sea salt
2 Tbsp. extra-virgin olive oil
1 cup packed fresh basil leaves
2 Tbsp. water
1 Tbsp. freshly squeezed lemon juice
1/2 clove garlic, minced
Zucchini Noodles:
2 medium zucchinis (about 1 1/2 lb.)
2 ripe peaches, pitted and sliced
Fresh basil, for garnish
Get the RecipeThese are like classic pancakes – only better. And that’s not just because of the pumpkin flavor and spices. There’s also ricotta in the batter, which makes the pancakes thick and fluffy.
The cheese also ups the protein by a few grams and gives the pancakes a richer flavor.
351
Calories12 g
Protein46 g
Carbs15 g
Fat1 cup white whole-wheat flour
1/2 cup all-purpose flour
2 tsp. baking powder
1/2 tsp. salt
1/2 tsp. ground cinnamon
1/4 tsp. freshly grated nutmeg
1/4 tsp. ground cloves
2 Tbsp. coconut oil
1 large egg
1/2 cup whole-milk ricotta cheese
1/2 cup + 2 Tbsp. pumpkin puree
2 Tbsp. sugar
1/4 cup milk
1 Tbsp. butter, for greasing and serving
Get the RecipeThere’s no replacement for traditional pumpkin pie, but with this savory option, you can have it guilt-free for breakfast, lunch, or dinner.
Rather than starting with pastry, the crust is made from a wholesome mix of quinoa and egg. While the quinoa boils, the fresh produce for the filling – pumpkin, zucchini, onion, and garlic – gets roasted.
This pie doesn’t take a lot of prep work, but it will require patience since you’ll be waiting for the oven on three occasions.
218
Calories9 g
Protein29 g
Carbs8 g
FatQuinoa Crust:
1 cup quinoa, rinsed
2 cups vegetable broth
Salt and freshly ground black pepper to taste
1 egg white
1 large egg, lightly beaten
Pumpkin Filling:
2 cups fresh pumpkin (or butternut squash), peeled and cut into chunks
2 zucchini, cut into chunks
1 small onion, thinly sliced
2 cloves garlic, minced
Salt and freshly ground black pepper to taste
1/2 tsp. dried thyme
1/4 tsp. dried rosemary
2 Tbsp. extra-virgin olive oil
8 fresh sage leaves, minced
Get the RecipeYou can turned canned pumpkin into incredible homemade ice cream – no gadgetry required. The secret is to ditch the heavy cream, using cottage cheese and Greek yogurt instead. That way the blended mixture is able to get nice and thick after a couple hours in the fridge.
And you’ll end up with greater nutrition too. This healthy ice cream has 12 grams of protein and half as much fat.
137
Calories12 g
Protein9 g
Carbs6 g
Fat1/2 cup low-fat cottage cheese
1/2 cup low-fat Greek yogurt
1 cup skim milk
3–5 drops stevia
1/2 cup pumpkin puree
1/4 cup chopped pecans
1 Tbsp. unsweetened coconut flakes
1 tsp. ground cinnamon
1/2 tsp. pumpkin pie spice
Get the RecipeForget the boxed stuffing mix. This is the perfect recipe for Thanksgiving. It doesn’t just have bread and seasonings, but contains some of the best parts of the cornucopia.
The stuffing is loaded with fresh pumpkin, sweet onion, leek, fennel, and thyme. There’s also applesauce for moisture and to add even more flavor from the fall harvest.
240
Calories7 g
Protein44 g
Carbs4 g
Fat2 lb. pumpkin, peeled, seeded, and cubed
2 Tbsp. extra-virgin olive oil
Salt to taste
3 leeks, white and light green parts thinly sliced
1 1/2 cups vegetable stock, divided
1 large sweet onion, chopped
1 large fennel bulb, chopped
2 tsp. chopped fresh thyme
1/4 cup dry white wine
Freshly ground black pepper to taste
4 cloves garlic, minced
2 loaves ciabatta, cubed
1 cup unsweetened applesauce
1/4 cup chopped fresh parsley
Get the RecipeEnjoy the flavors of a pumpkin spice latte without taking a trip to the coffee shop. This cake is already amazing because it tastes like your favorite fall latte, but it also has a swirl of spiced pumpkin running through it.
Even though a cake is way more indulgent than a cup of coffee, one serving has fewer calories than a grande latte – not even counting the whipped cream.
248
Calories4 g
Protein47 g
Carbs6 g
Fat1 large can (28 oz.) pumpkin puree
2 cups whole-wheat pastry flour
3 large eggs
1 2/3 cups coconut palm sugar
2/3 cup almond milk
1/4 cup canola oil
2 Tbsp. pumpkin pie spice
2 tsp. baking powder
2 tsp. vanilla extract
2 Tbsp. espresso powder (or decaf instant coffee)
1/2 cup pure honey
Olive oil cooking spray
Get the RecipeEmpanadas are like pocket pies that can be stuffed with savory or sweet fillings.
The most common varieties on restaurant menus are chicken and beef, but pumpkin is a popular dessert filling south of the border. That’s because pumpkins originate from Mexico, which is why they’re an important part of American food traditions.
110
Calories2 g
Protein15 g
Carbs5 g
FatPumpkin Filling:
2 Tbsp. butter
3/4 cup dark brown sugar, firmly packed
1 cup pumpkin puree
1 tsp. ground cinnamon
1/8 tsp. ground cloves
1/8 tsp. freshly grated nutmeg
Empanada Dough:
3 cups flour
2 tsp. baking powder
1/2 tsp. salt
1/2 cup shortening
2 large eggs
1/2 cup milk
2 Tbsp. sugar
Get the RecipeCinnabon will be a thing of the past once you have these homemade cinnamon rolls. They’re more than just sugar with almond flour, coconut flour, protein powder, and real pumpkin.
The cinnamon roll dough is low-sugar, but you’ll get all the flavor you crave from the walnut and raisin swirl sweetened with a touch of honey. And topping it all off is a tasty pumpkin protein icing.
244
Calories10 g
Protein26 g
Carbs12 g
FatDough:
2 3/4 cups almond flour
1/2 cup coconut flour
2 scoops vanilla egg white protein powder
1/4 cup coconut sugar
2 tsp. baking powder
2 tsp. pumpkin pie spice
2 1/2 Tbsp. psyllium husk powder
2 Tbsp. ground flaxseed
1/2 tsp. salt
2 Tbsp. coconut oil, melted
1/4 cup unsweetened almond milk
2/3 cup pumpkin puree
3 large eggs
Filling:
1/2 cup coconut sugar
1/2 tsp. ground cinnamon
1/3 cup chopped walnuts
1/4 cup raisins (or dried currants)
1 1/2 Tbsp. coconut oil, melted
1 Tbsp. pure honey (or agave syrup)
Protein Pumpkin Whip:
1/4 cup pumpkin puree
1/2 cup fat-free whipped topping
1 Tbsp. sugar-free vanilla instant pudding mix
1 Tbsp. WHEY+ vanilla protein isolate
1 tsp. pumpkin pie spice
Get the RecipeSkip the pumpkin spice latte and enjoy your favorite fall ingredient in this pumpkin smoothie instead. It’s green thanks to spinach, but you don’t have to worry about tasting it. Along with the pumpkin, there’s also pistachios and a touch of honey.
You might miss the usual cinnamon, nutmeg, allspice, and cloves; yet you won’t be without spice. This green smoothie has turmeric for a multitude of health benefits, such as aiding digestion and reducing inflammation.
120
Calories4 g
Protein17 g
Carbs6 g
Fat1 cup unsweetened almond milk
2/3 cup pumpkin puree
2 cups packed baby spinach
1 cup ice
2 tsp. raw honey
1 tsp. ground turmeric
1/4 cup pistachios
Get the RecipePesto on its own doesn’t make a great dip, but it’s deliciously scoopable with a few more ingredients. Pumpkin puree thickens it up, and pistachios and Parmesan add depth of flavor.
To make this pumpkin appetizer, just add everything except the olive oil to a food processor. After the ingredients have been combined, slowly add the olive oil until it’s well blended.
85
Calories3 g
Protein8 g
Carbs6 g
Fat1 cup fresh parsley
1 cup fresh basil
1 cup pumpkin puree
1/3 cup salty shelled pistachios
1/4 cup (1 oz.) finely grated Parmesan
2 Tbsp. pure honey
2 cloves garlic, minced
Juice of 1/2 lemon
Pinch of salt
1/4 tsp. freshly ground black pepper
2 Tbsp. extra-virgin olive oil
Get the RecipeThis pumpkin mousse is definitely decadent, but it’s also full of healthy proteins from whey, Greek yogurt, and low-fat cream cheese.
After you blend everything together, the result is basically a spoonable pumpkin cheesecake served in a glass. It’s a dessert that’s so nutritious, you can go back for seconds or even thirds without worrying about the macros.
84
Calories5 g
Protein4 g
Carbs5 g
Fat1 package (8 oz.) Neufchatel cream cheese
4 oz. nonfat plain Greek yogurt
1/2 cup pumpkin puree
1/2 tsp. vanilla extract
1 scoop WHEY+ vanilla protein isolate
4 packets stevia
1 tsp. pumpkin pie spice
1 bag cinnamon protein chips, crumbled
1 Tbsp. milk (optional to thin)
Get the RecipeIn America, we tend to think of pumpkin as a sweet ingredient, but in Asian cuisine the squash is often used for savory curries too.
First, a Malaysian spice blend is ground into a paste using a blender or food processor, and then it’s mixed with coconut milk to make the curry sauce. After that simmers for about 10 minutes, the pumpkin is added to cook in the coconut curry, followed a few minutes later by the shrimp.
497
Calories19 g
Protein38 g
Carbs34 g
FatPumpkin Curry:
2 1/2 lb. pumpkin, peeled, seeded, and cubed
8 oz. shrimp, peeled and deveined
1 1/2 cups coconut milk
3 Tbsp. lime juice
3 Tbsp. oil
Salt to taste
Spice Paste:
5 fresh red chilies, cut into small pieces
6 shallots, peeled and minced
1 stalk lemongrass, bottom third sliced into rings
1 1/2” galangal (or ginger root)
3 cloves garlic, peeled and halved
3/4 tsp. turmeric powder
Get the RecipeYou can roast pumpkin seeds with just a touch of cinnamon and sugar. Or you can take them to another level with a splash of whiskey.
You can use any kind of oil to make the coating, but why would you when there’s bacon fat? Along with a touch of molasses and sugar, bacon drippings make these whiskey pumpkin seeds even more sinful.
279
Calories9 g
Protein8 g
Carbs20 g
Fat1 cup pumpkin seeds
1/3 cup Tennessee whiskey
1 Tbsp. + 1 tsp. bacon fat
2 tsp. granulated sugar
4 drops molasses
1 1/2 tsp. sea salt (or more to taste)
Get the RecipeWhen two desserts are combined – like the cronut – the result can wind up with double the calories. Yet this pumpkin bread is infused with carrot cake flavors, and it manages to get the best nutritional value of both without going overboard.
Carrots and pumpkins each pack a lot of vitamin A, which means you’ll get almost an entire days’ worth in one slice of this bread.
232
Calories8 g
Protein23 g
Carbs13 g
FatPumpkin Carrot Bread:
1 cup shredded carrot
1 cup pumpkin puree
2/3 cup whole-wheat pastry flour
1 scoop WHEY+ vanilla protein isolate
1/4 cup almond meal
1/2 cup coconut sugar
1/4 cup coconut oil, melted
1/4 cup unsweetened applesauce
1/4 cup unsweetened almond milk
1 large egg, room temp.
1 tsp. vanilla extract
1 tsp. baking powder
1/2 tsp. baking soda
1/2 tsp. salt
1/2 tsp. pumpkin pie spice
1/8 tsp. freshly grated nutmeg
1/2 tsp. ground ginger
Cream Cheese Frosting:
1 cup light cream cheese, room temp.
1 scoop WHEY+ vanilla protein isolate
1/4 cup powdered sugar (or Natvia icing mix)
1 tsp. vanilla extract
Pinch of salt
Shredded carrot, for topping
Get the RecipeWhat if I told you that just about everything magazines and trainers “teach” you about dieting is wrong?
What if you could build muscle and lose fat eating “naughty” foods every week?
What if you didn’t have to suffer through low-carb dieting to get lean? In fact, what if you could eat all the carbs you wanted?
And what if you didn’t have to gorge yourself just to gain muscle and didn’t have to put on pounds and pounds of ugly fat, either?
In short, what if I told you that proper dieting--whether you want to maximize fat loss or muscle growth--is much simpler and more enjoyable than you’ve been led to believe?
Imagine eating delicious, filling meals every day...never feeling starved or stuffed...having great energy levels and workouts...and watching your body respond exactly as you desire, dropping fat or adding muscle each and every week.
And imagine finally understanding how proper dieting really works, never again falling for the BS, tricks, and gimmicks pushed by “gurus” and other shysters.
Well, I have good news.
All these “fantasies” can be a reality...if you know how to do a handful of “little” things correctly.
You see, when you know how to diet properly--and this doesn’t mean learning to eat boiled chicken and raw broccoli six times per day--getting lean and muscular becomes simple, convenient, and dare I say...enjoyable.
And this book will show you the way.
Learn what causes “skinny fatness” and how to fix it.
If you want big, strong, round delts that pop, you want to do these shoulder exercises and workouts.
Learn which muscles to train together and the best exercises for each body part.
Gain hamstring size and strength with our evidence-based guide to the best hamstring exercises.
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Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
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That means you can say “yes” now and decide later. You really have nothing to lose.
Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you’re outside the USA, your order ships free when it’s over $199.
Why the restriction on international orders? Unfortunately, shipping abroad is very expensive, and if we didn’t require a minimum order size, we’d lose a lot of money. But! We're also hustling to improve our international logistics and will be passing our savings along to our international customers.
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