Oct. 11

Pumpkin Protein Bars

Category > Food

You will soon learn that I am a super duper kid at heart and as such, have a soft spot for holidays. I secretly boil with excitement for Valentines Day, Easter, Thanksgiving, Halloween,  Christmas etc. With Halloween right around the corner, I thought I would do some pumpkin inspired healthy recipes. As proof of my love for All Hallow’s Eve, check out previous years’ pumpkin carving creations by yours truly :) I can’t wait for my 2012 pumpkins!


Before I get into the recipe at hand lets lightly touch on how amazing pumpkin is for you in general. It is an ultra low calorie vegetable with only 26cal/100g. It contains no saturated fats or cholesterol; however, it is rich in dietary fiber, anti-oxidants, minerals, vitamins. It is beyond loaded with vitamin A, containing the MOST within the Cucurbitaceae family (remember that vitamin A is a powerful natural anti-oxidant and is required by the body for maintaining the integrity of skin and mucus membranes). They also contain a ton of alpha-hydroxy acids which reduce the signs of aging. The seeds are just as good for you, but remember that they are very high in calories (559cal/100g), so consume them in moderation! On a typical day, I add about 1 tbs of seeds to my salads, Homemade Granola Bars, Greek Yogurt, or eat them raw. Pumpkin seeds are the only seed that is alkaline forming, which is a VERY good thing in this world of highly acidic diets. Honestly, I could probably go on for about 3 pages on all the benefits, but let’s get into the bars.


As you’ll see in the ingredient list below, these are a perfect protein:carb snack. I have been extremely busy with work lately that these have been a life saver for me. In my back to back meetings all day, I carry them with me everywhere. They’re not distracting or messy and just so darn convenient! The recipe I use is for a double batch, so if it’s your first try, you can 1/2 it or even 1/4 it to see if you like them first. This recipe should make 2 “9″ x “9″ cake pans worth or 36 muffin size servings.

1. Large Mixing Bowl with Spatula
2. 5 tsp Vanilla Extract
3. 15 oz Pure Pumpkin Puree
4. 8 Large Egg Whites
5. 10 oz Unsweetened Applesauce (or 2.5 jars Baby Food Applesauce)
6. 1 cup Large Flake Oatmeal
7. 1 cup Oat Flour
8. 4 tbs Raw or Brown Sugar
9. 4 tsp Cinnamon; 3 tsp Ground Ginger; 1 tsp Ground Clove; 2 tsp baking soda; 1 tsp salt; 1 tsp Fresh Nutmeg
10. 1/2 cup Raw Pumpkin Seeds (Dry Roasted with NO oil)
11. 1 cup of Skim Milk (or Almond Milk)
12. 1 cup Vanilla Protein Powder

- Mix together #2 – #9 until blended well 


- Add ingredients #10 – #12 until incorporated


- Lightly spray muffin tins (I like using a muffin tin because it helps with portion control and they’re cute :)) or conversely line a “9″ x “9″ baking dish with parchment paper and fill with batter. Bake at 350°F for approximately 20 min (if using a muffin tin);  30 min (if using the baking dish) or until a toothpick comes out clean.


While they will smell delicious straight from the oven and tempting to eat, I find that the flavour really comes out a day later and they aren’t as good when they’re warm. Once they’re cooled off I throw them into a tupperware container and store them in the fridge. Also, feel free to add a small amount of walnuts or pecans for a treat, but refrain from it if you want to keep calories low, ENJOY!

Keep me posted on how these turned out for you or if you made any modifications. Also, be on the lookout this month for some more ‘Guilt-free: HautePNK inspired’ Pumpkin recipes!