6 Healthy Pumpkin-Flavored Snacks That Won’t Harm Your Diet

The food industry has officially transformed your favorite snacks to fit fall’s popular pumpkin-flavor trend. But not surprisingly, most of them are made with enriched flour, chemical additives, and no pumpkin at all. Not to mention, they tend to lack nutritional value. Luckily, there are options that deliver a satisfying, pumpkin taste without the excess sugar and unrecognizable ingredients. Stick to these healthy snacks to get your pumpkin-flavored fix without cheating on your diet this fall.

1. Kashi Pumpkin Spice Flax Crunchy Granola Bar

cinnamon flavored sesame and pumpkin seed granola

Cinnamon flavored sesame and pumpkin seed granola bar | iStock.com/BWFolsom

With 21 grams of whole grains, 5 grams of protein, and 4 grams of fiber per serving, Kashi’s Pumpkin Spice Flax granola bar is one of the healthiest nutrition bars you can snack on this season. It’s made with a mix of seven different whole grains, sesame flour, whole flaxseeds, and roasted pumpkin seeds. The snack also delivers 300 milligrams of omega-3 fatty acids per serving, which the University of Maryland Medical Center says can improve heart health. A serving of two bars is only 170 calories and has 6 grams of fat. Have one and save the other for later to give yourself an energy boost when you need it.

2. Kind Caramel Almond Pumpkin Spice Bar

Kind has a limited batch of Caramel Almond Pumpkin Spice bars that offer a sweet combination of fall flavors with only recognizable ingredients. A bar contains a mix of cashews, almonds, peanuts, and pecans and is mostly sweetened with honey. Each bar is 200 calories and offers balanced nutritional value that will hold you over until your next meal. A serving has 15 grams of fat, 17 grams of carbohydrates, 7 grams of fiber, and 4 grams of protein. The best part is you’ll be getting a sweet taste for only 5 grams of sugar.

3. Chobani Pumpkin Spice Yogurt

Milk chia pudding on the basis of natural yogurt

Spiced Greek yogurt | iStock.com/AnnaIleysh

The popular Greek yogurt brand is offering a limited batch of pumpkin spice yogurt this fall. WebMD mentions Greek yogurt is a great source of calcium, potassium, and vitamins B6 and B12. It also contains probiotics which are great for the digestive system, and Greek varieties offer more protein than regular yogurt. Chobani Pumpkin Spice is non-GMO, hormone-free, and is also free of artificial sweeteners, flavors, and preservatives. Each serving offers 220 milligrams of potassium, 12 grams of protein, and only 2.5 grams of fat. The amount of sugar is a bit high though, so consider this more of a treat.

4. RXBAR Pumpkin Spice

These protein bars are made with only eight, whole ingredients that will boost your energy all day. The pumpkin spice flavor will fill you with 12 grams of protein from just egg whites, fruit, and nuts. Dates are used for sweetening, and thanks to the mix of pumpkin, cinnamon, ginger, and nutmeg, you can expect each bite to remind your favorite fall pie. You’ll also get 3 grams of fiber.

5. Purely Elizabeth Pumpkin Fig Ancient Grain Granola

granola with variety of seeds and nuts

Granola with variety of seeds and nuts | iStock.com/MariaShumova

Purely Elizabeth’s Pumpkin Fig Ancient Grain Granola makes for a healthy and nutritious snack that offers energy and good nutrition in each handful. It’s made with organic ingredients, including gluten-free oats and quinoa flakes, plus sunflower, chia, and raw pumpkin seeds. A ⅓-cup serving is 140 calories and has 6 grams of fat, 17 grams of carbohydrates, 2 grams of fiber, and 4 grams of protein. The brand uses low-glycemic, unrefined sweetener and coconut sugar, leading to a tally of just 6 grams of sugar per serving. The granola contains no GMOs and is certified vegan.

6. Larabar Pumpkin Pie

This seasonal flavor from Larabar can give you that pumpkin-flavored fix with just eight ingredients and 190 calories. It contains a combination of cashews and almonds and uses dates as a natural sweetener. Each bar is also made with ginger, cinnamon, allspice, and nutmeg, plus dried pumpkin for a finishing touch. You can expect to be satisfied with the 9 grams of fat (only 1.5 grams are saturated), 25 grams of carbohydrates, 3 grams of fiber, and 4 grams of protein that each bar provides. While a serving does contain 17 grams of sugar, it’s still a better option than most pumpkin snacks that list multiple types of sugar as the leading ingredients.

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