The Health Benefits of Pumpkin & 15 Yummy Fall Favorites

Food & Drink Products I Love

The Health Benefits of Pumpkin & 15 Yummy Fall Favorites

pumpkins in field health benefits

Yes! Fall is officially here, so you know what that means – PUMPKINS! If you haven’t guessed by my last post, I love anything pumpkin. This time of year, you can find pumpkin everything, from potpourri to candles and hand soap. But at the heart of it all, pumpkin food is the ultimate pumpkin pleasure. And how often do you find a food you absolutely adore, that’s actually good for you? The health benefits of pumpkin are so numerous that this vegetable (actually a winter squash) should be your best friend. And bonus! It also happens to be the perfect food for keto and paleo lifestyles. Pumpkin is a definite fall favorite food for me.

I’m not going to lie. I can eat pumpkin straight out of the can, but, when I’m in the mood for a smoothie, a snack, a pumpkin recipe, or when I want to bake, here are some of my favorite fall favorite pumpkin products. Every one of them is diet-friendly, whatever your personal food lifestyle happens to be, and the health benefits are outstanding.

The Health Benefits of Pumpkin

pumpkin is a winter squash and has health benefits

Pumpkins are more than just a fun fall decoration – they’re a nutrient-rich food that contains numerous health benefits:

  • Loaded with vitamins A, C, E and B2
  • Rich in antioxidants that fight free radicals
  • Weight-loss friendly – 50 calories per cup and 94% water
  • Fiber and potassium support heart health
  • Promotes healthy skin

Pumpkin is a quick, easy way to add essential nutrients to your meals. Plus, it’s a keto- and paleo-friendly food. Below I’m sharing some of my fall favorites that are sure to please. These products are a terrific way to either get the health benefits of pumpkin or enhance your favorite fall healthy recipes.

15 Fall Favorites with the Health Benefits of Pumpkin

1. The Myers Way Paleo Protein Pumpkin Spice (multiple health benefits)

Amy Myers, M.D. paleo pumpkin powder for health ebenfits

This delish supplement formulated by Amy Myers, M.D., is made with real, whole spices and pumpkin. Each serving gives you 21 grams of protein – all sourced from grass-fed beef. I think the Pumpkin Spice flavor is delish, and I also have the Vanilla Bean. The Pumpkin Spice flavor is only available for a limited time (use code GWEN10 to get 10% off).

It’s paleo protein, also keto-friendly, and I kid you not – I mix one scoop with unsweetened almond milk, and I am satisfied for a good four hours. Talk about amazing health benefits!

2. Pumpkin Spice Smartmuf’n (multiple health benefits)

smart muf'n pumpkin spice health benefits

One thing you miss on the keto diet is a good old-fashioned muffin. Smartmuf’n satisfies that craving without kicking you out of ketosis. You can now get these keto-friendly muffins in pumpkin spice flavor (thank you, autumn!). Personally, I don’t care about ketosis. All I know is I want a pumpkin product that’s good for you, with no sugar, protein, and fiber, and these deliver. Imagine that! A muffin with health benefits!

It’s the perfect way to celebrate pumpkin spice season without falling off the bandwagon (use code GWENLIVESWELL to get 10% off). See how I topped it off here.

3. Jordan’s Skinny Mixes Syrups – Sugar-Free Pumpkin Spice

pumpkin spice syrup

With Jordan’s Skinny Mixes Syrups, I can make my own flavored coffee drinks right in my own kitchen. The Pumpkin Spice flavor is sugar-free and has zero carbs. I also use this for baking. Absolutely delish!

Add this keto-friendly syrup to your homemade coffees, lattes, cappuccinos or even desserts. On it’s own it doesn’t offer health benefits, but it’s a perfect way to sweeten some foods for the fall season, and still stay on the healthy bandwagon.

4. Health Warrior Organic Pumpkin Seed Protein Bars (multiple health benefits)

health warrior pumpkin seed bars have health benefits

If you’re not a big fan of pumpkin (say whaaaaat?), you’ll still love these bars. They’re made with pumpkin seeds, which are rich in essential minerals like zinc. Each bar has 7+ grams of plant protein, and they come in delicious flavors, like dark chocolate and honey sea salt. The health benefits of pumpkin seeds are numerous, and this is a yummy way to enjoy them.

pumpkin spice peanut butter has health benefits

5. Nutty Novelties Fall Special Pumpkin Spice Peanut Butter

The peanut butter from Nutty Novelties is special because it contains only monosaturated, healthy fats. The Pumpkin Spice flavor adds a touch of fall to whatever you slather it on. Plus, you get 7 grams of protein with each serving. Try it on toast, a stack of protein pancakes, or on apple slices. Yum!

6. Simple Mills Gluten-Free Pumpkin Bread Mix

simple mills pumpkin muffin mix with health benefits

Bake your own pumpkin bread and muffins right from your own kitchen. This gluten-free mix makes 12 muffins or 1 loaf per box. It’s paleo-friendly, non-GMO, and 100% delicious. I use this mix all the time. It’s convenient to have on hand when the fam is coming over, or, grab it from the pantry when you’re craving a freshly baked snack.

7. Kodiak Cakes Pumpkin Flax Mix

kodiak cakes pancake mix has health benefits

Fall and pumpkin pancakes are a perfect pair, and Kodiak Cakes makes it easy to whip up a batch on a Saturday morning. With ingredients like oat flour, whole-grain wheat, protein (10g per serving!), and pumpkin, you can indulge without the guilt and all of the health benefits.

8. Glean Pumpkin Goodness Flour and Powder

glean pumpkin flour

With Glean Pumpkin Goodness, you can add a taste of pumpkin to your favorite foods. It’s great for baking muffins, cookies or breads, but you can also add it to smoothies or sauces. The best part? It has just one ingredient – pumpkins.

9. Trader Joe’s Pumpkin Butter

trader joe's pumpkin butter

Get this while you can! Trader Joes Pumpkin Butter is POPULAR. This pumpkin butter is so delicious; you can eat it right out of the jar (I won’t tell if you do!). I love that it has just a handful of keto and paleo-friendly ingredients, like pumpkin, lemon juice, nutmeg, cloves, cinnamon, ginger, and honey.

10. Carlyle Pumpkin Seed Oil

carlyle pumpkin seed oil

Carlyle’s pumpkin seed oil is cold-pressed, USDA certified organic, and non-GMO. Cook with it to add a subtle hint of pumpkin seed, or use it topically on your skin or hair. Lots of benefits in this one bottle!

11. Starbucks Pumpkin Spice Coffee Pods

bucks pumpkin spice pods

No pumpkin list is complete without Starbucks Pumpkin Spice Coffee. Starbucks blends its 100% Arabica beans with pumpkin, cinnamon, and other spices to make its iconic fall coffee. This pack of 32 K-cup pods will help you celebrate all season long.

12. purely elizabeth Pumpkin Cinnamon Granola (multiple health benefits)

pumpkin granola

Loaded with nutrient-rich quinoa, chia seeds, and amaranth, this fall-flavored granola is the perfect addition to your smoothies, breakfasts, or plain yogurt. I sometimes grab a handful as a quick, nutritious snack. (And no – that’s not a typo. The brand is spelled with lower case letters – so there!)

13. KIND Bars Caramel Almond Pumpkin Spice (multiple health ebenfits)

kind pumpkin bars

Celebrate the season with KIND’s caramel almond pumpkin spice bars. These bars are packed with healthy ingredients, like cashews, almonds, carob powder, chicory root fiber, and pecans. It’s the perfect afternoon pick-me-up that tastes like dessert.

14. Cucina Antica Pumpkin Pasta Sauce

tuscany pumpkin sauce

I know what you’re thinking. Pumpkin pasta sauce? Yes! For a different take on pumpkin, try Cucina Antica’s Tuscany Pumpkin Pasta Sauce. Pasta may not be the first thing that comes to mind when you think about pumpkin, but they’re a surprisingly delicious pair.

15. Laird Superfood Pumpkin Spice Coffee Creamer

laird pumpkin creamer

Laird Superfood has everything you could want in a coffee creamer:

  • Keto-friendly? Check.
  • Paleo-friendly? Check.
  • Fantastic pumpkin spice flavor? Check.

This dairy-free creamer is infused with coconut milk, coconut sugar, pumpkin powder, pumpkin spice, and one special ingredient: Aquamin – a mineral-rich sea algae. In case you were wondering (because I know you are), it does not taste like algae. I usually like my coffee black, but this creamer is a fab choice when I’m in the mood for something sweet.

Love the Health Benefits of Pumpkin but Hate the Taste?

That’s it – 15 of my favorite healthy pumpkin spice food products. But wait…

What if you don’t like pumpkin? I know, I can’t believe there are actually peeps who don’t like pumpkin, but there are!! Go figure! So for those two folks who don’t like pumpkin, but want to reap the health benefits of pumpkin, here’s a fab pumpkin seed protein powder that I use in baking, and in smoothies: Awaken plant protein. It has a light delish chocolate flavor and it also has pea and watermelon protein, too! Remember the above review for this product from Cobionic?

Well, there you have it! Another pumpkin post in the books! Promise you something totally different next time, but by all means, please tell me your favorite food products in the comments below. Thanks so much for reading this and for being here. Please feel free to share this post and my site with friends. It would be very much appreciated!

This post contains affiliate links, but in no way affects your purchase price. Please know all opinions are my own. You’ll only find products here that I am familiar with and genuinely love.  All rights reserved.

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And you can shop for my favorite looks & products on Like.to.Know.it.

Check out some of my favorite blogger babes and see their fall favorites.

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  • Reply
    October 5, 2020 at 4:21 pm

    Ok, your a day early. Love it. I’m all in for the peanut, butter and you left off a pumpkin chili recipe!. Oops. Love the post Gwen.

    • Reply
      Gwen Gottlieb
      October 6, 2020 at 7:44 pm

      No recipes this post, lol. Just yummy pumpkin products I Love!

  • Reply
    Sue from Women Living Well After 50
    October 5, 2020 at 6:19 pm

    Hi Gwen, I love pumpkin but didn’t realize there were so many healthy options, even pumpkin butter! Have shared in my Facebook page 🙂

    • Reply
      Gwen Gottlieb
      October 6, 2020 at 7:43 pm

      The pumpkin butter has a little bit of sugar but not enough for alarm bells to go off! LOL. The pumpkin peanut butter is amazing! Thank you Thank you So much for sharing

  • Reply
    Michele Linton
    October 6, 2020 at 12:46 pm

    I do love pumpkin and I didn’t realize how many health benefits it has! I especially like pumpkin in a pasta sauce over some rich ravioli or tortellini! So yummy!

    • Reply
      Gwen Gottlieb
      October 6, 2020 at 7:42 pm

      Now you’ve got me hungry! LOL thanks for reading!

  • Reply
    D'Arcy m vandenberg
    October 6, 2020 at 5:07 pm

    I just
    love the taste of FAll!

    • Reply
      Gwen Gottlieb
      October 6, 2020 at 7:42 pm

      Me too!!

  • Reply
    Julie Augustyn
    October 7, 2020 at 2:04 am


    Wow! That’s a lot of pumpkin products! Good to know how good they are for us!

  • Reply
    October 7, 2020 at 7:39 pm

    As a major lover of all things pumpkin, I thought I’d already seen a good portion of what’s out there for great pumpkin products … clearly I’ve been missing out! I’m always up for new pumpkin delights … glad you shared these!

  • Reply
    Nancy Weiss
    October 8, 2020 at 7:11 am

    I thought I had pumpkin covered but you’ve just introduced me to some new products I’m looking forward to giving a try. The pumpkin butter looks yummy and the pumpkin sauce sounds delicious!

    Happy Fall!

  • Reply
    Rosemary Davis
    October 8, 2020 at 9:03 am

    You certainly have pumpkin covered and I love all you choices!!
    Pumpkin pancakes!!! Yummy


  • Reply
    October 10, 2020 at 8:56 am

    Oh my goodness!! Who knew there were so many pumpkin products out there?! Thanks for educating me 🎃
    Xx Melanie

  • Reply
    Carol H Nason
    October 11, 2020 at 8:45 pm

    Pumpkin pasta sauce?!! Don’t mind if I do!!!!

    • Reply
      Gwen Gottlieb
      October 11, 2020 at 8:54 pm


  • Reply
    Hilda Smith
    October 14, 2020 at 4:02 am

    We are not hugely into pumpkins in Ireland. I have made pumpkin soup and that is it. Who knew there were so many products and so much goodness and benefits in eating pumpkins.

  • Reply
    Heike Yates
    October 15, 2020 at 1:19 pm

    This is perfect as I was digging around for some pumpkin recipes! Thank you

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