9 Easy, Healthy and Light Pumpkin Spice Recipes

Pumpkin Spice Recipes

The crisp air is back, the leaves are turning those stunning shades of orange and red, and you know what that means: it’s time for the ultimate flavor of the season! Forget the doom and gloom of summer ending, because this is the moment we’ve all been waiting for. We’re talking about Pumpkin Spice Recipes, of course!

Pumpkin spice season is the best, but those indulgent treats can add up quickly in terms of calories. Good news: you don’t have to skip the fun to stay on track.

These low-calorie pumpkin spice recipes capture all the autumn vibes think cinnamon, nutmeg, and that glorious pumpkin flavor, while being kinder to your waistline.

Each recipe is beginner-friendly, uses real pumpkin (Libby’s is still a go-to), and includes approximate calorie counts per serving. Let’s get cooking and keep the fall spirit alive, guilt-free!

In this article, we’re all about “Pumpkin Spice Recipes” that bring that warm, spicy goodness to your table. Whether you’re hosting a fall gathering, treating yourself on a lazy weekend, or just craving something seasonal, I’ve got you covered with  killer recipes.

9 Pumpkin Spice Recipes Low Calories, Promise!

Pumpkin Spice Recipes

Instructions: Simply mix all the spices together in a small bowl. Transfer the blend to an airtight jar and store it in a cool, dark place. This recipe makes a good-sized batch, ready to be deployed in any of the recipes below!

Why pumpkin spice? Well, it’s versatile, nostalgic, and honestly, it makes everything taste better. We’ve pulled inspiration from tried-and-true sources to ensure they’re foolproof. Grab your apron, stock up on canned pumpkin, and let’s get baking, blending, or mixing. By the end, you’ll have a repertoire of pumpkin spice recipes that’ll impress friends and family.

Pumpkin Spice Eggnog Recipe

Pumpkin Spice Recipes

Eggnog can be a calorie bomb with all that cream and sugar, but this version uses almond milk and a sugar substitute to cut calories while maintaining its creamy and festive appeal. It’s still perfect for sipping by the fire, with or without a splash of booze.

Ingredients (serves 4, ~100 calories per serving):

2 large eggs (or 1/2 cup pasteurized egg substitute for safety, ~70 cal)

1/4 cup stevia or monk fruit sweetener (~0 cal)

1/2 teaspoon pumpkin pie spice (~5 cal)

3 tablespoons pumpkin puree (~15 cal)

1 1/2 cups unsweetened almond milk (~45 cal)

Optional: 1 teaspoon vanilla extract (~10 cal), skip the booze to keep it light

 

Steps:

  1. Blend eggs (or egg substitute), sweetener, pumpkin pie spice, and pumpkin puree until smooth, about 30 seconds.
  2. Add almond milk and vanilla, blend until frothy. Taste and adjust the sweetness if needed.
  3. Chill for 1-2 hours for the best texture. Serve over ice with a sprinkle of cinnamon.

This eggnog is silky but light, with almond milk cutting the richness of traditional cream. Using pasteurized eggs or egg substitute keeps it safe without cooking. A 1-cup serving is approximately 100 calories (compared to 300+ calories for classic eggnog). Store in the fridge for up to 3 days. For a fun twist, blend with a frozen banana for a smoothie vibe.

Pro tip: Make a big batch and store it in the fridge for up to 3 days—it gets even better as the flavors meld. Pair it with ginger snaps for a snack, or use it as a base for lattes. If you’re dairy-free, swap in coconut milk for a tropical twist. Trust me, once you try this, you’ll never go back to plain eggnog.

Pumpkin Spice Cheesecake Recipe

Cheesecake doesn’t have to be a calorie splurge. This version uses reduced-fat cream cheese and Greek yogurt to maintain a creamy texture while reducing fat. A smaller portion size helps, too, without losing that pumpkin spice decadence.

Ingredients (serves 12, ~150 calories per slice):

  • 1 cup whole wheat graham cracker crumbs (~400 cal)
  • 2 tablespoons melted light butter spread (~100 cal)
  • 16 oz reduced-fat cream cheese (~1,120 cal)
  • 1/2 cup stevia (~0 cal)
  • 1 cup pumpkin puree (~80 cal)
  • 2 eggs (~140 cal)
  • 1 teaspoon vanilla extract (~10 cal)
  • 1 1/2 teaspoons pumpkin pie spice (~10 cal)

Steps:

  1. Preheat oven to 325°F. Mix graham crumbs with light butter, press the mixture into an 8-inch springform pan, and bake for 8 minutes.
  2. Beat cream cheese, stevia, and Greek yogurt until smooth. Add pumpkin, eggs, vanilla, and spice; mix gently.
  3. Pour over the crust and bake for 50-55 minutes, or until set. Cool and chill overnight.

Using reduced-fat cream cheese and stevia drops reduces the calorie count from ~400 to ~150 per slice. The whole wheat crust adds fiber, and Greek yogurt keeps it tangy and rich. Serve with a dollop of fat-free whipped topping (~15 cal). Freeze slices for portion control.

Pumpkin Spice Pancake Recipe

These pancakes are fluffy and satisfying, but use whole wheat flour and unsweetened applesauce to cut calories. They’re still a breakfast win, perfect with a drizzle of sugar-free syrup.

Ingredients (makes 12 pancakes, ~80 calories each):

1 1/2 cups whole wheat flour (~600 cal)

1 teaspoon baking powder (~2 cal)

1/2 teaspoon baking soda (~1 cal)

1/4 teaspoon salt (~0 cal)

1 1/2 teaspoons pumpkin pie spice (~10 cal)

1 cup unsweetened almond milk (~30 cal)

1/2 cup pumpkin puree (~40 cal)

1 egg (~70 cal)

1/4 cup unsweetened applesauce (~25 cal)

2 tablespoons stevia (~0 cal)

 

Steps:

  1. Whisk together the dry ingredients: flour, baking powder, soda, salt, and spice.
  2. Mix almond milk, pumpkin, egg, applesauce, and stevia in another bowl.
  3. Combine the wet and dry ingredients, stirring until just mixed. Lumps are fine.
  4. Cook on a non-stick griddle over medium heat, flipping the pancake when bubbles form on the surface.

At ~80 calories per pancake, you can stack two for a 160-calorie breakfast. Top with sugar-free syrup (~10 cal) or fresh berries. Swap in oat flour for gluten-free. These freeze well for quick mornings.

Pumpkin Bagel Recipe

Bagels can be heavy, but these are made with whole wheat flour and Greek yogurt for a lighter, protein-packed version. They’re still chewy and perfect for a pumpkin spice breakfast.

Ingredients (makes eight bagels, ~120 calories each):

  • 2 cups whole wheat flour (~800 cal)
  • 1 cup plain non-fat Greek yogurt (~120 cal)
  • 1/2 cup pumpkin puree (~40 cal)
  • 1 tablespoon stevia (~0 cal)
  • 1 1/2 teaspoons pumpkin pie spice (~10 cal)
  • 1 teaspoon baking powder (~2 cal)
  • 1/2 teaspoon salt (~0 cal)
  • For boiling: 2 quarts water + 1 tablespoon honey (~60 cal)

Steps:

  1. Mix the flour, yogurt, pumpkin, stevia, spices, baking powder, and salt to form a dough. Knead 5 minutes.
  2. Divide into eight balls, poke holes in them, and shape into bagels. Let it rest for 20 minutes.
  3. Boil in honey water for 30 seconds per side. Bake at 425°F for 18-20 minutes.

These bagels are ~120 calories, compared to 250+ calories for traditional ones. Spread with a tablespoon of light cream cheese (~30 cal). The yogurt keeps them soft, and whole wheat adds fiber. Freeze for meal prep.

Pumpkin Pie Recipe Without Evaporated Milk

This pie skips evaporated milk and uses almond milk and a sugar substitute for a lighter take on the classic. It’s still creamy and perfectly spiced.

Ingredients (serves 8, ~150 calories per slice):

  • 1 whole wheat pie crust (~600 cal)
  • 1 1/2 cups pumpkin puree (~60 cal)
  • 1 cup unsweetened almond milk (~30 cal)
  • 1/2 cup stevia (~0 cal)
  • 2 eggs (~140 cal)
  • 1 1/2 teaspoons cinnamon (~10 cal)
  • 1/2 teaspoon ginger (~2 cal)
  • 1/4 teaspoon salt (~0 cal)

Steps:

  1. Preheat to 400°F. Blind-bake crust 10 minutes.
  2. Blend pumpkin, almond milk, stevia, eggs, spices, and salt until smooth.
  3. Pour into crust, bake 10 minutes at 400°F, then 350°F for 35-40 minutes.

At ~150 calories per slice (vs. 300+), this pie is a guilt-free treat. Top with fat-free whipped topping (~15 cal). Use a gluten-free crust if needed. It’s creamy and satisfying without the heaviness.

Libby’s Pumpkin Roll Recipe

Libby’s pumpkin roll gets a makeover with reduced-fat cream cheese and stevia, preserving the iconic swirl and flavor while reducing calories. It’s perfectly spiced.

Ingredients (serves 10, ~120 calories per slice):

  • 3/4 cup whole wheat flour (~300 cal)
  • 1/2 cup stevia (~0 cal)
  • 2 eggs (~140 cal)
  • 2/3 cup Libby’s pumpkin (~50 cal)
  • 1/2 teaspoon baking soda (~1 cal)
  • 1 teaspoon cinnamon (~5 cal)
  • Filling: 6 oz reduced-fat cream cheese (~420 cal), 1/2 cup stevia (~0 cal), one teaspoon vanilla (~10 cal)

Steps:

  1. Beat the eggs and add stevia. Then, add the pumpkin, flour, soda, and cinnamon.
  2. Spread the mixture in a lined jelly roll pan and bake at 375°F for 12-15 minutes.
  3. Roll in a clean towel, cool. Unroll, spread with a blended mixture of cream cheese, stevia, and vanilla: Reroll and chill.

Each slice is ~120 calories, compared to 250 calories or more, dusted with a tiny amount of powdered stevia for added visual appeal. Freeze for easy slicing. It’s still a crowd-pleaser!

Low-Calorie Chocolate Chip Pumpkin Bread Recipe

This bread uses whole wheat flour, applesauce, and fewer chocolate chips to keep it light but still chocolatey and moist.

Ingredients (1 loaf, 12 slices, ~100 calories each):

  • 1 1/2 cups whole wheat flour (~600 cal)
  • 1/2 teaspoon baking soda (~1 cal)
  • 1 teaspoon cinnamon (~5 cal)
  • 1/4 teaspoon nutmeg (~2 cal)
  • 3/4 cup pumpkin puree (~60 cal)
  • 1/4 cup stevia (~0 cal)
  • 1/4 cup unsweetened applesauce (~25 cal)
  • 1 egg (~70 cal)
  • 1/4 cup dark chocolate chips (~200 cal)

 

Steps:

  1. Mix dry ingredients: flour, baking soda, spices.
  2. Combine pumpkin, stevia, applesauce, and egg. Stir the dry mix, then fold in the chips.
  3. Bake at 350°F for 55-60 minutes in a loaf pan.

At ~100 calories per slice, it’s perfect for breakfast or as a snack. Use mini chips to spread the chocolate flavor further. Freezes great.

Low-Calorie Pumpkin Custard Pie Recipe

This custard pie is silky and light, using almond milk and Greek yogurt for a low-calorie, creamy texture.

Ingredients (serves 8, ~140 calories per slice):

  • 1 whole wheat crust (~600 cal)
  • 1 1/2 cups pumpkin puree (~60 cal)
  • 1/2 cup stevia (~0 cal)
  • 1 teaspoon cinnamon (~5 cal)
  • 1/2 teaspoon ginger (~2 cal)
  • 1/2 cup plain non-fat Greek yogurt (~60 cal)
  • 1/2 cup unsweetened almond milk (~15 cal)
  • 2 eggs (~140 cal)

Steps:

  1. Blind-bake crust at 375°F for 10 minutes.
  2. Blend pumpkin, stevia, spices, yogurt, almond milk, and eggs.
  3. Pour into the crust and bake for 45-50 minutes, or until set.

This pie is ~140 calories per slice and feels indulgent. Top with a sprinkle of cinnamon. Perfect for a lighter Thanksgiving.

Pumpkin Spice Tiramisu Recipe

Layered delight in a glass or dish—this pic shows the elegant layers.

Ingredients (serves 8, ~120 calories per serving):

  • 12 ladyfingers (~360 cal)
  • 1/2 cup brewed coffee (~0 cal)
  • 3/4 cup pumpkin puree (~60 cal)
  • 6 oz light mascarpone or non-fat Greek yogurt (~360 cal)
  • 1/2 cup stevia (~0 cal)
  • 1/2 cup unsweetened almond milk (~15 cal)
  • 1 teaspoon pumpkin pie spice (~5 cal)

Steps:

  1. Blend the cream mixture.
  2. Layer dipped ladyfingers and cream.
  3. Chill and serve.

Dust with cocoa, as shown in the photo, for that finishing touch.

These low-calorie pumpkin spice recipes prove you don’t have to sacrifice flavor to eat lighter. From the creamy eggnog to the show-stopping pumpkin roll, each dish delivers the warm, spiced comfort we crave in the fall, all while keeping calories in check (100-150 per serving).

Whether you’re baking for a holiday crowd or just treating yourself, these recipes are easy, forgiving, and customizable swap in your favorite sugar substitute or add extra spice for a kick.

Freeze extras for portion control, and don’t be afraid to experiment with toppings like berries or a sprinkle of nuts. With these in your arsenal, you’re set for a delicious, guilt-free autumn. Happy cooking, and let those pumpkin spice vibes shine!

You may also like to read: 15 Easy Fall Recipes: From Healthy Dinners and Desserts

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