35 Healthy Low Calorie Pumpkin Desserts to Try This Fall (Most Under 100 Calories!)
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Fully indulge in the season without breaking your health goals with these 35 delicious, healthy, and low calorie pumpkin desserts sure to fill all your fall cravings!
When I went through my journey of finally losing 70lbs, low calorie pumpkin spice and other seasonal dessert recipes like these were a massive help for my weight loss success!
This Helped Me Lose 70lbs!
I am the kind of person that doesn’t want to cut out sugar or all junk foods from my diet forever. I just knew for my personality committing to eliminating anything fully from my diet just wasn’t something I would stick with forever.
Knowing this, I knew that the answer to my weightless struggles wasn’t elimination, it was substitution! And I’m not talking about eating a handful of almonds when all I really wanted a bowl of ice cream.
I’m talking, when the leaves change colors and all I wanted was my mom’s amazing pumpkin chocolate chips cookies clocking in at around 200 calories a pop, I would find a recipe to make pumpkin cookies for under 100 calories instead.
I still got my pumpkin cookies, one was just way less calories helping me to stick to my fitness goals while still allowing me to eat anything I wanted.
This substitution instead of elimination helped me to not only lose 70lbs but it helped me to end up eating healthier anyway and making better food decisions without feeling restricted.
Check out my journey on how I finally lost the weight after struggling for years here!
So if you’re a sucker like me for all things pumpkin flavored or simply love to indulge in the tastes of the seasons without the added guilt these 35 healthy low-calorie pumpkin recipes are sure to satisfy!
Related: How to Count Calories to Lose Weight (I lost 70lbs!)
35 Healthy Low Calorie Pumpkin Dessert Recipes
From drinks to muffins to pies, from lowest calories to highest, here are 24 pumpkin recipes under 100 calories per serving, and 11 more pumpkin recipes under 200 calories!
1. Vegan Pumpkin Spice Milkshake from VegAnnie (Only 16 Calories per serving!)
The ultimate no guilt pumpkin dessert at only 16 calories for a whole milkshake?! Amazing! And so good too!
Get the recipe here.
2. 18 Calorie Pumpkin Pie Bites from Spoon University (18 calories per bite)
Like a cake pop but for pumpkin pie! So addictive, you might eat the entire plate by yourself!
Get the recipe here.
3. Edible Pumpkin Protein Cookie Dough from Spoon University (25 calories per tbsp)
My suggestion? Roll out 1 tbsp servings on a plate and freeze to make amazing pumpkin cookie dough bites for only 25 calories a pop!
Get the recipe here.
4. Pumpkin Spice Mini Muffins from VegAnnie (30 Calories per muffin)
These mini muffins are vegan, keto, sugar-free, oil-free, low fat, low carb, and gluten-free! The most guilt-free fall treat of all!
Get the recipe here.
5. 40 Calorie Pumpkin Protein cookies from Spoon University (40 calories per cookie)
Get a good dose of protein without a bunch of calories, this low calorie pumpkin dessert is sure to keep your fitness goals on track!
Get the recipe here.
6. Healthy Pumpkin Pie Thumbprint Cookies from Amy’s Healthy Baking (41 calories per cookie)
These pumpkin pie thumbprint cookies are literally soft mini pumpkin pies! When all you want is a slice of pumpkin pie without the calories, these low-calorie alternatives will do the trick!
Get the recipe here.
7. Chewy, Low Calorie Pumpkin Bagel Recipe from Health Beet (46 calories per bagel)
I know a bagel isn’t a dessert but man, these pumpkin bagels were good enough to add to the list anyway!
Get the recipe here.
8. Healthy Low Calorie Pumpkin Spice Latte from Skinny Fitalicious (47 calories per cup)
Is there anything we crave more in the fall than a pumpkin spice latte? Drink all you want with this low calorie option!
Get the recipe here.
9. 50 Calorie Pumpkin Chocolate Chip Cookies from Lauren Fit Foodie (50 calories per cookie)
Pumpkin chocolate chip cookies are my favorite fall treat and these 50 calorie cookies are the perfect low calorie option!
Get the recipe here.
10. Low Carb Sugar Free Pumpkin Pancakes from The Sugar Free Diva (53 Calories per pancake)
With sugar-free maple syrup and fat-free whipped cream, you’ll be eating these pumpkin pancakes every day!
Get the recipe here.
11. Pumpkin Spice Donuts from Recipe Diaries (56 Calories per donut)
Pumpkin donuts under 100 calories? Yes please! And dunk it in a low calorie pumpkin spice latte too!
Get the recipe here.
12. Healthy Pumpkin Cookies from Sweet Liza (59 Calories per cookie)
These cookies are so good and fluffy! The Perfect pumpkin dessert without all the calories.
Get the recipe here.
13. Pumpkin Butter from Life Made Sweeter (60 calories per serving)
Add a serving of this pumpkin butter on top of a toasted slice of Sara Lee’s 45 Calorie bread and this delicious snack is only 105 calories!
Get the recipe here.
14. Homemade Lighter Pumpkin Frappuccino from Sally’s Baking Addiction (68 calories per drink)
When sweetened with stevia, this homemade lighter pumpkin frappuccino is only 68 calories per large drink (which is the whole recipe). Add a little fat-free whipped cream on top for an added sweet treat!
Get the recipe here.
15. Crustless Pumpkin Pie from Chocolate Covered Katie (70 calories per slice!)
This pie with a spray of fat free whipped cream or a scoop of low calorie ice cream? Say no more! This recipe makes 8 servings with each slice being only 70 calories!
Get the recipe here.
16. Shot-Glass Pumpkin Cheesecakes from Hungry Girl (70 calories per shot glass)
Time to whip out your fall novelty shot glasses for this healthy pumpkin recipe!
Get the recipe here.
17. Pumpkin Pie Nice Cream from Eating well (72 calories per 1/2 cup)
Get all the pumpkin flavors in this dairy-free vegan ice cream made with bananas! Top with pecans and it’s only 72 calories per 1/2 cup!
Get the recipe here.
18. Sugar Free Pumpkin Fluff from Skinny Comfort (75 Calories per serving)
Served with a dollop of fat free whipped cream, some pecans, or even a little crushed graham cracker takes this dessert to a whole new level!
Get the recipe here.
19. Skinny Pecan Pumpkin Pie Bars from It’s Cheat Day Everyday (75 calories per bar)
Now you don’t even have to decide between pecan pie or pumpkin pie! And at 75 calories per bar, why not have two?
Get the recipe here.
20. Healthy Pumpkin Oat Cookies from Running on Real Food (79 calories per cookie)
These healthy pumpkin oat cookies are super nutritious and take only 3 ingredients to make them!
Get the recipe here.
21. 90 Calorie Healthy Pumpkin Banana Bread from Imheatherr (90 calories per slice)
Skip Starbuck’s Pumpkin loaf and opt for a slice of this pumpkin banana bread instead for only 90 calories per slice!
Get the recipe here.
22. Pumpkin Chocolate Chip Blondies from Lauren Fit Foodie (95 calories per bar)
These blondies are made with protein powder so not only are these great for filling your pumpkin craving but they are a great source of protein and still low calorie!
Get the recipe here.
23. Pumpkin Spice Latte Truffles from Fit Mitten Kitchen (97 calories per truffle)
The perfect low calorie option when craving both pumpkin spice and chocolate!
Get the recipe here.
24. Healthy Pumpkin Muffins from Cooking Light (99 calories per muffin)
All you need is a blender for this low calorie muffin recipe! Talk about convenient pouring into the
muffin tins!
Get the recipe here.
25. Pumpkin Snickerdoodles from Well Plated by Erin (100 calories per cookie)
These are so full of flavor they don’t even feel like a low calorie option! What’s better than a pumpkin and cinnamon sugar?
Get the recipe here.
26. 100 Calorie Pumpkin Cake from Chocolate Covered Katie (100 calories per slice)
When you include the yummy frosting in this recipe this cake is still under 200 calories per slice! Not bad! Try it both ways.
Get the recipe here.
27. Skinny Pumpkin Pie Frozen Yogurt from Brit+co (100 calories per serving)
Pumpkin fro-yo, to curb all your fall frozen treat cravings!
Get the recipe here.
28. 100-Calorie Pumpkin Pie Tartlets from Very Best Baking (100 calories per tartlet)
A great pop-in-your-mouth treat when you’re craving some pumpkin pie this season! Even your kids will like them!
Get the recipe here.
29. Low Fat Pumpkin Scones from The Foodie Affair (100 calories per scone)
Be careful with the icing to not take you way over calories but still delicious!
Get the recipe here.
30. Skinny Filo Pumpkin Pie from Where is My Spoon (113 calories per slice)
This pie is vegan, low fat, low sugar, and super delicious!
Get the recipe here.
31. Sugar Free Pumpkin Bars from The Sugar Free Diva (119 calories per bar)
This pumpkin recipe isn’t only low calorie but sugar free too! For 12 bars each bar is only 119 calories!
Get the recipe here.
32. Microwave Pumpkin Custard from Slender Kitchen (123 calories per custard)
This microwave pumpkin custard tastes just like your favorite pumpkin pie, is ready in only 5 minutes, and is under 150 calories!
Get the recipe here.
33. Skinny Pumpkin Dip with Cream Cheese from Suburban Simplicity (140 calories per serving)
Dip apples, crackers, bread, and other fruit into this low calorie fall dip! Including the apples listed in the recipe, this dip comes out to only 140 calories total per serving!
Get the recipe here.
34. Healthy 4 Ingredient No Bake Pumpkin Pie Bars from The Big Man’s World (145 calories per bar)
These healthy 4 ingredient no bake pumpkin pie bars are thick and gooey and so easy to make!
Get the recipe here.
35. Low Calorie Pumpkin Pie Recipe from LaLaLoosh (168 calories per slice)
This recipe is perfect when you really just want a pumpkin pie slice with the crust without the high calories. 168 calories a slice is a great alternative!
Get the recipe here.
35 Healthy Low Calorie Pumpkin Recipes Final Thoughts
Keeping my health and fitness goals while still being able to enjoy my favorite foods is the only way I was able to be successful in finally losing 70 lbs after struggling for years!
Recipes like these were saving graces that allowed me to enjoy the season, keep my goals, and not feel like I was restricting myself!
Let me know what low calorie pumpkin muffin, cookie, pancake, pie, cheesecake, or other dessert recipe was your favorite over on Instagram @CassScroggins!
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The Comments
Amy Roskelley
I love this list!
Thanks for sharing my bagels. Pinning now!