4 Protein Packed Pumpkin Recipes to Make This Week

By mark barroso | 16 October, 2018


Whether it’s pumpkin picking, drinking pumpkin spice lattes, eating copious amounts of pumpkin seeds, or carving the Tough Mudder logo into a pumpkin. Autumn isn’t complete without All. Pumpkin. Everything. 

So we did a little digging on behalf of Tough Mudder trainees everywhere, for pumpkin recipes with a protein boost that are great for before and after workouts. Between running, bodyweight training and weightlifting, Legionnaires and first-time Mudders can always use a little more protein to recover their muscles. Plus, pumpkin is actually good for you. It's a versatile, nutrient-rich squash with protein-packed seeds. Seriously. One cup of pumpkin seeds has about 12 grams of protein, the same as one serving of many greek yogurt brands.

So use your freshly picked pumpkin or get some pumpkin puree to make these 4 protein-packed recipes.

1. Pumpkin Soup

Servings: 3
Time: 35 minutes

3 cups canned or 2lb cooked fresh pumpkin
3 cups low sodium chicken broth
1 tablespoon butter
1 tablespoon flour
2 tablespoons brown sugar
1 pinch Ginger
1 pinch Cinnamon
¾ cup light cream


1. Place the pumpkin in the chicken broth.
2. Knead together and add butter and flour until it becomes a creamy texture.
3. Add brown sugar, cinnamon, and ginger to the chicken broth and pumpkin mixture.
4. Cook on medium heat for 20-30 minutes but do not boil.  Serve at once.

Source: Joy of Cooking: The All Purpose Cookbook

2. Protein Pumpkin Pancakes

Yields: 4 pancakes
Serving Size: 2 pancakes
Total Servings: 2
Time: 10 minutes


1 cup pumpkin puree
Premade protein pancake mix
1 egg
½ cup fresh strawberries
½ cup fresh blueberries


1. Whisk 1 cup pumpkin puree with a protein pancake mix such as P28 or Flapjacked.
2. Add one whole cracked egg and whisk into mixture.
3. Pour out ¼ cup of batter for each pancake and cook on griddle. Flip pancakes when edges appear dry and bottoms are golden brown.
4. Once cooked, drizzle with a homemade strawberry or blueberry syrup.
5. Sprinkle on toasted pumpkin seeds and serve.

Source: Mark Barroso, NSCA-CPT and owner of Barrosofit.com.

3. Pumpkin Spice Protein Shake

Servings: 1
Time: 5 minutes


1 cup ice
3/4 cup unsweetened almond milk
8oz canned pumpkin
1 tablespoon sugar free caramel syrup
2 tsp coffee crystals (use 4 tsp if using whole beans)
1 tsp pumpkin spice
1 scoop vanilla protein powder (20-30 grams of protein per scoop)


1. In a blender, combine all ingredients.
2. Blend until ice is dissolved and shake is thick and smooth.
3. Drink at the end of your workout.

Source: smallsoprano via Reddit.com 

4. Pumpkin Protein Cookies

Yields: 12 cookies
Serving Size: 2 cookies
Total Servings: 6
Time: 20 minutes


¼ cup  coconut flour
2 scoops (84g) vanilla whey protein powder (can also be chocolate or unflavored)
1 tsp ground cinnamon
¼ tsp ground nutmeg
¾ tsp baking powder
½ tsp xanthan gum
¼ tsp salt
1 ½ tbsp coconut oil
1 tsp vanilla extract
¾ cup pumpkin purée
¼ cup (60mL) agave
2 tbsp granulated Swerve
2 tbsp Truvia 


1. In a small bowl, stir together the coconut flour, protein powder, cinnamon, nutmeg, baking powder, xanthan gum, and salt.
2. In a separate bowl, whisk together the coconut oil and vanilla. Stir in the pumpkin purée. Stir in the agave. 3. Mix in the Swerve and Truvia until completely dissolved. Stir in the coconut flour mixture until completely incorporated.
4. Let the cookie dough set on the counter for at least 10 minutes.
5. While the cookie dough settles, preheat the oven to 325°F, and line a baking sheet with parchment paper.
6. Drop the cookie dough into 12 rounded scoops onto the prepared baking sheet, and flatten to the desired thickness and width using a spatula.
7. Bake at 325°F for 11-13 minutes.
8. Take out of oven let cool for 10 minutes before serving.

Source: Amyshealthybaking.com