As the leaves start to change colors and the air turns crisp, fall brings a wide range of flavors and comforting treats. From pumpkin spice to caramel apple, autumn is synonymous with indulgent desserts that, frankly, can be high in calories.
However, this doesn’t mean you have to sacrifice your health goals. After all, summer bodies are made during the cold!
There are numerous high-protein fall desserts that can not only satisfy your sweet tooth but will also support your weight loss efforts.
One dessert we recommend is the Pumpkin Pie Mug Cake. Ilana Muhlstein, a nutritionist who lost 100 pounds, says this sweet treat has “over 29 grams of protein” and can be ready in just 10 minutes! Read on to get all the details!
Pumpkin Pie Mug Cake Recipe
Ingredients: Nonstick cooking spray, 1 large egg, 1/3 c. pumpkin puree, 1/4 c. almond flour, 2-3 packets of stevia powder or 2 tsp. honey, 1/4 tsp. pumpkin pie spice, 1 tbsp. chopped pecans or mini dark chocolate chips, 2 tbsp. Yogurt (could be Greek or coconut).
Instructions: 1. Coat the inside of a microwave-safe mug with spray. 2. Add egg; lightly beat with fork. Add pumpkin, almond flour, stevia, and pumpkin pie spice; stir until well incorporated. 3. Add pecans; mix well. 4. Microwave on high for 2 to 3 minutes. Top with 2 tablespoons of Greek yogurt; serve warm. If using pecans: it has 7g fiber, only 7g sugar, and 13g protein (and more if using Greek yogurt).
Weight Loss Benefits
The use of Greek yogurt and eggs provides a decent amount of protein that will keep you feeling full and satisfied. On top of that, this dessert is low in sugar because of the stevia (or honey) and the natural sugars found in pumpkin. Lower sugar means fewer calories, which is ideal for weight loss!
If you decide to add pecans, it will boost the fiber intake, which is crucial for digestive health and weight management. Pecans will also provide you with some healthy fats. Last but not least, pumpkin puree is a nutrient powerhouse. It contains vitamins A and C, potassium, and antioxidants.
Feel free to customize this recipe by adding things such as mini dark chocolate chips for additional sweetness or substituting pecans for other types of nuts.
Overall, this fall dessert can be the perfect comforting sweet treat that aligns with weight loss due to its protein, healthy fat, fiber, and low sugar content!
