Pumpkin Spice Everything! Muffins, Smoothies, & Pudding Recipes

Hey pumpkin’! When we were dreaming up your new 31 Day Meal Plan, we asked you what recipes you wanted to see, and you told us pumpkin spice errrrrything! We hear you girl ~ we’re obsessed too! So we made a whole section of pumpkin recipes in your new plan — treats, smoothies, muffins, pancakes, soup, and more! Pumpkin is just one of the amazing body-loving foods featured in your meal plan. It’s rich in vitamins A and C and high in antioxidants…in case you needed more reasons to have allll the pumpkin this season!  😉🎃💛

Today we’re giving you a little sneak peek at 3 of our fave pumpkin recipes from the plan! These recipes are so delicious and made with clean ingredients to keep your beautiful body energized and gorgeous muscles sculpted!💪🏻

Make sure to grab your 31 Day Meal Plan below to get access to soooo many more incredible fall recipes! 🍂 We’re all following the plan for the 31 Day Challenge ~ kicking off on MONDAY!! And for the first time ever, you can get the 31 Day Meal Plan as a standalone edition for just a dolla’ a day so we can all do this together! Can’t wait!

xxo,

K&K

Gimme All The Pumpkin💛

Pumpkin Pie Chia Seed Pudding

Makes 3 servings

INGREDIENTS

1/4 cup chia seeds

1 cup pumpkin puree

1 1/2 cup unsweetened almond milk

2 Tbsp. maple syrup

1 tsp. vanilla

1/2 tsp. pumpkin pie spice

DIRECTIONS

1. Combine all ingredients in a bowl (make sure they’re mixed really well) and let sit in the fridge for at least 30 minutes.

2. Top with pumpkin seeds or cacao nibs (optional). Enjoy!

Pumpkin Mini Muffins

Makes 12 muffins (serving size: 3 mini muffins)

INGREDIENTS

1 1/2 cup GF rolled oats

1 cup pumpkin puree

1/4 cup unsweetened apple sauce

1 Tbsp. vanilla extract

2 Tbsp. melted coconut oil

1/4 cup unsweetened almond milk

1/4 cup pure maple syrup

1 tsp. baking powder

1/2 tsp. baking soda

1/4 tsp. salt

1 tsp. cinnamon

Coconut oil spray

DIRECTIONS

1. Preheat the oven to 350 degrees. Lightly spray a muffin pan with cooking spray ~ use cupcake liners to take these on the go!

2. Combine all ingredients in a food processor and mix until well combined. Pour into greased muffin tins and bake for 15 minutes.

Pumpkin Spice Latte Smoothie

Makes 1 serving

INGREDIENTS

1 cup almond milk

2 shots of espresso

2 dates, pitted

1/4 cup pumpkin puree (canned)

1 scoop Tone It Up Protein

1/4 tsp. pumpkin pie spice

1/2 cup ice

DIRECTIONS

1. Blend and enjoy!

Looking for even more amazing recipes like these? Your new 31 Day Meal Plan is packed with easy crockpot meals, cozy soups, collagen lattes, apple cinnamon treats, and more pumpkin spice recipes you’ll love!

Are you ready to feel fit & fabulous this fall?!

We can’t wait for you to see your plan!


COMMENTS 35

  1. Something I struggle with is having and craving coffee and caffeine throughout the day. I have rosacea, and I believe the caffeine intake aggravates it. I typically drink 2-3 cups of coffee in the morning plus green tea or black tea at lunch. I am thinking of making it a goal during the 31 day challenge to just cut back to 1 cup a day and keep the green tea at lunch, but it’s SO hard with a 2.5 year old boy, especially when my energy levels lag around 3-4pm and I need to keep up with him until evening. Does anyone have any suggestions about how to keep energy levels up while cutting back a bit?

    1. Hey Melissa! We hear you! It can be tough when you hit that slump around 3 – 4 pm. Definitely make sure you’re hydrated. Plenty of water will help boost your energy levels! Also make sure you’re eating enough ~ 5 meals a day! Go for an energizing afternoon snack like veggies with guac or hummus or nuts and green juice. We also have lots of great snack recipes in the new Meal Plan! And we love green tea and matcha ;) You got this babe 💛

    2. Hey Melissa, when you feel your energy starting to slump, do a quick 5 minute(that’s all it takes) HIIT workout and get that heart pumping. This will boost your cortisol and give you a burst of energy. Normally, cortisol should peak in the morning and follow a gentle downgrade into the evening. For many reasons, our cortisol rhythm can get a little funky. This is a quick easy way to help get cortisol flow back into natural rhythm.

    3. I have high school kids so I think it will never slow down. I drink Arbonne Fizz sticks in Pomegranate. They keep me alert and not shaking like coffee sometimes. They are worth the $. Also I just have one a day around 11:00 and sip on for hours. If I drink to late in the day I will not sleep.

  2. I love the flavors of the pumpkin donut holes however they always come out mushy for me even if I overcook them. Anyone else have this issue?

    1. I, too, have this issue with muffins, donuts or donut holes. I think I may need to add more almond meal or almond flour to the recipe?

  3. Hey Melissa, when you feel your energy starting to slump, do a quick 5 minute(that’s all it takes) HIIT workout and get that heart pumping. This will boost your cortisol and give you a burst of energy. Normally, cortisol should peak in the morning and follow a gentle downgrade into the evening. For many reasons, our cortisol rhythm can get a little funky. This is a quick easy way to help get cortisol flow back into natural rhythm.

  4. Hello!

    I’m surprised that the muffins don’t call for TIU Protein Powder – I noticed that the baked oatmeal apple muffins don’t either.

    Is that right?

    1. Hey Alex! A lot of the muffins in the plan call for protein powder, but the Pumpkin Mini Muffins don’t include it. Can’t wait for you to try them! xxo

  5. I love the crockpot meals but don’t have one. However, I do have an instant pot. Anyone know how to adjust the cook times? Thanks and good luck everyone, let’s crush this 31 day challenge!

    1. Hey Chelsey! I just google it each time. There are all kinds of blogs out there. I use my Instant Pot instead, too.

    1. Hey Amber! We’ll usually just pick up whatever kind they have at Whole Foods or Trader’s Joe’s!

      1. Thanx only here in Holland it’s not an easy product to get. Can you also swap it with vanilla bourbon powder???

          1. Thanx ~♡ I will xoxo

    2. I think homemade will be fine for baking too. It is only vanilla stick and alkohol (i use vodka).

  6. I just made the pumpkin mini muffins amd they came out super gooey- not a muffin texture at all. I was a bit surprised when i was making them that there was no egg or flour or pp to bind them. Anyone else have this problem? The flavour is good, texture not so much :)

    1. Hey Kristin! Sometimes the texture depends on your food processor. Try processing the ingredients a little less or even mixing them by hand.

  7. can anyone tell me where to find the 3 bean salad recipe?1 THAT was my favorite and I can’t find it!

    1. Hey Amanda!! That’s one of our favorites too! You can find it in the new 31 Day Meal Plan! xxo

  8. I’m in Australia and have never seen ‘pumpkin puree’ anywhere in a can. (Don’t think this is an Aussie thing). Can we just roast some fresh pumpkin and then puree it ourselves?or will that be too watery? Would love to know so that all us Aussies can get on board with the pumpkin treats!

  9. Hey K&K and team! I’m thinking about next week for #TIU31 for the Pumpkin Spice Donut holes. I don’t have a cake pop mold and don’t want to purchase one, how do you suggest baking these? Any advise would be awesome! Love all of the stuff so far, my toddler loves all of the snacks and breakfast items! Loves the protein pancakes! Been following since you guys the beginning!

    1. Hey Adriene! No worries! You can make the recipe in a mini muffin tin! SO glad you’re loving all the recipes! xxo

  10. Hi. I worked hard on my meal prep and now I have three big Sweet meat pumpkins from my garden. 😍 I can not buy pumpkin pie spice in Czech Republic. Can you give me recipe?

    1. Hey Lucie! Amazing job on your meal prep! To make pumpkin pie spice, you can just mix ground cinnamon, nutmeg, ginger, and cloves and you’re all set! xxo

  11. I love all these pumpkin recipes. I have trouble with the non-cooked items (pudding or smoothies) tasting a little metallic from the canned pumpkin. I buy Whole Foods organic with a non BPA can lining, does anyone else have this problem? Is there a better brand? Thank you!

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