Healthy Pumpkin Spice Foods That Boost Energy, Curb Cravings and Aid Weight Loss

Whether you prefer savoring pumpkin spice in a latte or in a snack, it’s easy to enjoy these seasonal treats while sticking to your health goals. In fact, your favorite grocery stores, including Trader Joe’s and Target, offer better-for-you pumpkin spice products that are packed with flavor and health benefits. We spoke to a registered dietitian who shares the benefits of this warm, flavorful seasoning as well as her top five healthy pumpkin spice foods you can enjoy this cozy season.

The health benefits of pumpkin spice

“Pumpkin spice is usually a blend of spices like cinnamon, nutmeg, ginger, cloves and allspice, which contain natural compounds with antioxidant and anti-inflammatory properties,” explains Carolina Schneider, MS, RD, nutrition advisor at Daily Harvest and founder of HungryforPlants.com. “Cinnamon, in particular, has been studied for its potential role in supporting blood sugar balance, while ginger is known to aid digestion and reduce inflammation.”

These anti-inflammatory effects also aid the weight-loss benefits of pumpkin spice by gently boosting your metabolism. However, Schneider advises taking a close look when shopping for store-bought pumpkin spice foods or drinks to avoid artificial ingredients and sneaky added sugars (more on that below) that could derail your weight-loss goals.

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What to look for in healthy pumpkin spice foods

“When choosing pumpkin spice snacks or drinks, I recommend checking the ingredient list to ensure they’re made with real pumpkin and spices rather than artificial flavors and keeping added sugars to a minimum—ideally under 8 grams per serving—for a more balanced, nutrient-conscious choice,” says Schneider. 

She adds that you get an extra nutrient boost when pumpkin spice foods are made with actual pumpkin, as it “provides nutrients like vitamin A, vitamin C and potassium, along with antioxidants that support the immune system and reduce oxidative stress.” 

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5 dietitian-approved healthy pumpkin spice foods

Here, Schneider shares her favorite seasonal breakfasts, snacks and treats made with pumpkin spice and packed with health-boosting nutrients like fiber and protein. The best part? They’re all sold at some of your favorite stores, including Target, Trader Joe’s and Giant. 

1. Trader Joe’s Pumpkin Overnight Oats

“The pumpkin flavor is made with pumpkin purée, almond butter and it’s sweetened with dates—not refined sugar,” says Schneider. “It provides more than 20 percent of your daily needs for fiber and healthy fats, and 10 percent of your daily needs for iron. That makes this a healthy breakfast or snack option.” 

Oats are rich in soluble fiber, which is known to aid digestion and support weight loss, while iron helps produce healthy red blood cells to carry energizing oxygen throughout your body. (Discover more high-fiber foods for weight loss.)

2. Lesser Evil Pumpkin Spice Popcorn

“When made without loads of butter and salt, popcorn can be a very healthy snack,” says Schneider. “It’s a good source of whole grains and fiber, and this version adds a nice fall flavor [thanks to the pumpkin spice]. The only flag is that it’s made with coconut oil, which adds some saturated fat, so it’s best enjoyed in moderation.” Find it at retailers such as Target and ShopRite.

Fiber is an especially important nutrient if you’re trying to shed unwanted pounds. The reason? It boosts satiety and curbs cravings, making it significantly easier to stick to a healthy, balanced diet. (Learn how a TikTok trend known as Fibermaxxing quashes stubborn cavings.)

3. Chobani Pumpkin Spice Greek Yogurt

“Greek yogurt is a great protein-rich snack or breakfast, and this version gives you pumpkin spice flavor with 11 grams of protein and 45 percent less fat than regular yogurt,” says Schneider. “It also provides calcium to support bone health and probiotics for a healthy gut.” Find it in retailers such as Sprouts Farmers Market and Target.

Bone health is especially important as we age, since the risk of osteoporosis—weak and brittle bones—increases after menopause due to a decline in estrogen. And not only does protein support stronger bones, it also helps build lean, calorie-torching muscle mass that makes it easier to lose weight.

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4. Sweet Loren’s Pumpkin Spice Cookie Dough

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“I love Sweet Loren’s because it’s a delicious, plant-based option for making cookies that taste the same as traditional ones,” says Schneider. “Their products are made with oat flour and real ingredients, and this version adds pumpkin, cinnamon and nutmeg for a cozy fall treat.” That makes it a healthier way to satisfy your sweet tooth without overdoing it or stalling your weight loss. Find it in retailers such as Giant, ShopRite and Whole Foods. (Discover how a whole food, plant-based diet helped one woman lose 125 pounds.)

5. Three Wishes Grain-Free Pumpkin Spice Cereal

“This is a better choice than most sugary cereals, as it offers 8 grams of protein with just 3 grams of sugar,” says Schneider. “This cereal is made with simple ingredients such as chickpeas, pea protein and monk fruit. It’s a good option for those avoiding gluten or wanting to swap a traditional sugary cereal for breakfast or a healthy snack.” Find it in Whole Foods.

It’s also a smart bet if you’re diabetic or keeping an eye on your blood sugar. That’s because monk fruit is sweetener than traditional white sugar (and calorie-free). That means you can use less and still get the same great flavor—all without spiking your glucose levels. (See more of the best sugar substitutes for diabetics.)