60+ Trim Healthy Mama Pumpkin Recipes

T’is the season for Pumpkin Spice and everything nice! Here’s an updated list of over 60 Trim Healthy Mama Pumpkin recipes for all the different fuel types! 

I’m thrilled the orange squash is a non-starchy vegetable; that means can be used in both S, E, and FP Trim Healthy Mama pumpkin dishes!

If you have fresh or canned pumpkin and some pumpkin spice on hand, along with regular Trim Healthy Mama pantry staples, you can make any of the following THM compatible pumpkin recipes from the bloggers you know and love.

Don’t have premade Pumpkin Spice on hand?

No worries – it’s super easy to make your own! 

Pumpkin Spice Blend

Pumpkin Spice Blend

This Pumpkin Spice Blend is an essential pantry staple for your Autumn baking!

Prep Time 5 minutes
Total Time 5 minutes

Instructions

  1. Mix all ingredients together and store in an air tight container.
Without further ado,

Here are over 60 favorite Trim Healthy Mama Pumpkin Recipes!

Happy Fall, y’all!

Low Carb Pumpkin Cake With Maple Frosting via Northern Nester (S)

Pumpkin Oatmeal Cookies via Northern Nester (E)

Gingerbread Pumpkin Roll via Northern Nester (S)

Low-Carb Pumpkin Spice Latte via Northern Nester (S or FP)

Low-Carb Layered Pumpkin Dessert via Northern Nester (S)

Smokey Bacon Pumpkin Soup via Northern Nester (S or FP)

Pumpkin Cheesecake With Maple Whipped Topping via Northern Nester (S)

Pumpkin Chocolate Chip Muffins via My Montana Kitchen (S)

Pumpkin Oatmeal Chocolate Chunk Cookies - Gluten-Free - MamaShire.com

Pumpkin Chocolate Chunk Cookies via MamaShire (XO)

These yummy pumpkin donuts are THM:S, low carb, and gluten/nut free. WIth a unique cream cheese/coconut oil glaze, they're sure to please!

Pumpkin Donuts via Briana Thomas (S)

Pumpkin Roll Pancakes - Low Carb, Grain Free, Sugar Free, THM S

Pumpkin Roll Pancakes via Joy Filled Eats (S)

Pumpkin Pie - Gluten, Dairy and Sugar-Free - MamaShire

Pumpkin Pie via MamaShire (S)

Pumpkin Cheesecake with Pecan Crust via Northern Nester (S)

Pumpkin Delight

Pumpkin Delight via Briana Thomas (S)

Pumpkin Chiffon Pie via Northern Nester (S)

Low-Carb Pumpkin Muffins with Maple Frosting via Northern Nester (S)

Mrs. Pamela’s Apple Cinnamon Baked Oatmeal | THM: E, GF, DF

All the credit for this delicious recipe goes to a friend of a friend, who gave it to me with permission to share with you! We’re calling it Mrs. Pamela’s Apple Cinnamon Baked Oatmeal, but since it’s a Trim Healthy Mama E Breakfast, you can substitute any fruit for the apple. Peaches and blueberries are also incredibly delicious here! 

I used Lakanto’s Classic Monkfruit Golden 1:1 Sugar Substitute in this recipe. It gives a wonderful, “brown sugar” flavor to Mrs. Pamela’s Apple Cinnamon Baked Oatmeal. If you don’t have any of this on hand (though I highly recommend it as a 1:1 substitute for brown sugar…and you can use the Coupon Code: northernnester to save 15% off your order!), you could also use xylitol in the same amount, or Gentle Sweet in half the amount with a teeny bit of molasses added in. 

You can enjoy this Apple Cinnamon Baked Oatmeal straight out of the oven, as a snack, or in a bowl with almond or cashew milk poured over top. Either way, it’s a deliciously filling way to enjoy some energizing carbs! 

I like the texture of quick cooking oats best in this baked oatmeal, but old-fashioned plain also works wonderfully. 

If you’re on a tight budget, E meals tend to be pretty frugal ways to stay on plan. Oatmeal is a cheap and healthy complex carbohydrate that’s higher in protein than most grains, and high in vitamins and minerals. It can lower bad cholesterol, regulate blood sugar, relieve constipation, and keep you feeling full! Apples, applesauce, and egg whites are all very budget-friendly, too. This Apple Cinnamon Baked Oatmeal is a fantastic way to keep a larger family happy, healthy, and on plan! 

If you’re looking for more budget friendly, on-plan oatmeal recipes, check out this round-up of 11 Trim Healthy Mama E breakfasts that prove oatmeal is anything but boring!

Yield: 9 servings

Mrs. Pamela's Apple Cinnamon Baked Oatmeal | THM: E, GF, DF

Mrs. Pamela's Apple Cinnamon Baked Oatmeal | THM: E, GF, DF

Mrs. Pamela's Apple Cinnamon Baked Oatmeal is a super frugal, super easy, super delicious and filling way to feed the whole family on plan! A THM E, this recipe is free of both dairy and gluten!

Prep Time 10 minutes
Cook Time 40 minutes
Total Time 50 minutes

Ingredients

Instructions

  1. Preheat oven to 350 F. Lightly grease a 9x9" baking dish.
  2. In a large bowl, whisk applesauce, sweetener, egg whites, almond milk, and vanilla extract together. In a separate bowl, stir together salt, baking powder, cinnamon, nutmeg, and oatmeal. Add to wet ingredients and stir until well combined. Stir in chopped apple. Pour into prepared pan and spread out evenly. Optional: sprinkle with 1 Tbsp Lakanto Classic Monkfruit Golden 1:1 Sugar Substitute.
  3. Bake at 350 for 35-40 minutes. Serve hot or cold, with or without almond milk poured over top!

Notes

You can prepare this dish the night before and bake it in the morning as directed.

Any fruit may be substituted for the apple. Peaches and blueberries are especially good!

Banana Blueberry Pancakes | THM: E, GF, Low Fat

These Banana Blueberry Pancakes are a sweet way to start the day! So sweet, in fact, that you can’t even tell they’re made without sugar! They’re naturally sweetened through the use of super ripe bananas and blueberries that have been heated almost to bursting. 

I added a little Lakanto Golden Monkfruit Sweetener to my batter (or you can use xylitol 1:1, or Gentle Sweet in half the amount), and the result is a pancake sweet enough to eat hot off the griddle. No need to dress it up with sugar-free maple syrup for sweetness’ sake, but let’s be honest here: pancakes are meant to be doused! 

These Banana Blueberry Pancakes are also gluten-free if you use gluten-free oat flour. Don’t have oat flour? You can easily make it yourself by dumping gluten-free oatmeal in the blender and blitzing it into a powder. 

Speaking of blenders, the Banana Blueberry Pancake batter is entirely made up in one! That means a super smooth batter and very few dishes! Win-win. First puree your bananas, add all the other ingredients (except the blueberries) on top, give it a whirl until completely combined, and your batter is ready for frying.

After you pour your batter onto a hot, non-stick frying pan or griddle, sprinkle a few blueberries on the top of each pancake while the underside cooks. You can use fresh or frozen for this. Your pancake is ready for flipping when bubbles appear on the top and the edges begin to look dry. I recommend using medium heat (I set my burner to 5/10) for these so you don’t scorch the outsides before the middle is cooked. 

The recipe will yield a dozen, medium sized Banana Blueberry Pancakes. Trim Healthy Mama recommends limiting yourself to half a banana in an E meal, so that means you can have 2 pancakes per serving. You can make the whole batch and serve it to your family for breakfast, or freeze your leftover pancakes in an airtight container or bag with a piece of waxed paper between each one so they don’t stick together. They’re even better reheated in the toaster or microwave – a quick, make-ahead breakfast! 

Yield: 12 pancakes, 2 per serving

Banana Blueberry Pancakes | THM: E, GF, Low Fat

Banana Blueberry Pancakes | THM: E, GF, Low Fat

These pancakes are a delicious way to start a morning with energizing carbs! Banana and blueberry go so well together. There's so much natural sweetness in these pancakes, you may not even want to top it with sugar-free maple syrup. THM: E, GF, Low-Fat.

Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes

Ingredients

  • 3 bananas, peeled
  • 2 egg whites (1/4 cup)
  • 1 cup unsweetened almond or cashew milk
  • 1/3 cup 0% fat Greek yogurt
  • 1 tsp vanilla extract
  • 1 1/2 cups oat flour
  • 2 Tbsp xylitol or Lakanto 1:1 Classic Monkfruit Sugar Substitute (OR use Gentle Sweet in half the amount)
  • 2 tsp baking powder
  • 1/2 tsp mineral salt
  • 1 tsp cinnamon
  • 1 1/2 cups fresh or frozen blueberries

Instructions

  1. Add bananas to a blender. Puree until smooth. Add in egg whites, nut milk, yogurt, vanilla, oat flour, sweetener, baking powder, and salt. Blend until completely combined.
  2. Pour batter by 1/4 cupfuls onto a lightly oiled hot griddle or frying pan. Sprinkle each pancake with several blueberries (if using frozen blueberries, do not thaw). Flip when bubbles form on top and edges begin to look dry. Cook until the second side is golden brown. Serve with sugar-free syrup if desired.

Notes

Notes: You can freeze cooled pancakes between layers of waxed paper in a resealable plastic freezer bag.

Looking for more Trim Healthy Mama pancake recipes? We love these ones, too!

French Toast Wraps (S)

Cinnamon Protein Pancakes (E)

Apple Flapjacks (E)

Best Low Carb Pancakes (S) 

Chicken Ranch Sandwich | THM: E

We’ve been enjoying this Chicken Ranch Sandwich for lunch so much lately, I thought it deserved it’s own blog post! 

You do not have to suffer through a boring, dry sandwich to stay in E mode! This Chicken Ranch Sandwich is so flavorful and moist, you won’t even miss the butter, cheese, and mayo.

Sometimes I add healthy fats to my hubby’s sandwich when he’s feeling a Crossover, but he usually prefers this Chicken Ranch Sandwich as an E! 

Two tablespoons of the Fuel Pull Pickle Juice Ranch Dressing is what makes this sandwich shine. It takes the place of butter and mayo and adds a perfect level of creaminess and tang to the crunch and milder flavors of cucumber and lettuce. 

Toasting the bread first gives you a sturdy structure on which to spread the Pickle Juice Ranch Dressing. It holds up wonderfully to the moisture, absorbing the flavor without becoming soggy or falling apart.

Layering on several slices of lean meat (I use 2 slices of smoked chicken breast, and one slice of deli black forest ham) also adds to the moisture and protein content. 

Add a little mustard, and a slice of tomato and you’ve got a lean sandwich “fit for a King” (my hubby’s words, not mine!). 

Since this Chicken Ranch Sandwich is an E, you can enjoy it on its own as a portable lunch option, pair it with an E soup (we love Spicy Sweet Potato Soup!), or serve it with a piece of fruit, such as an apple or an orange. 

Yield: 1 serving

Chicken Ranch Sandwich | THM: E

Chicken Ranch Sandwich | THM: E

This lean Chicken Ranch Sandwich is so full of flavor, you won't even miss the butter, mayo, or cheese! A wonderful, portable Trim Healthy Mama E lunch, perfect for serving with soup and fruit, if you desire.

Prep Time 5 minutes
Total Time 5 minutes

Ingredients

  • 2 slices sprouted bread (or whole-grain sourdough)
  • 2 tbsp Pickle Juice Ranch Dressing
  • 2 slices deli chicken breast
  • 1 slice deli ham
  • 1 tsp mustard
  • lettuce or spinach leaves
  • cucumber slices
  • tomato slice (optional)

Instructions

  1. Toast slices of bread. Pour and spread Pickle Juice Ranch dressing on one slice. Top with chicken breast, ham, mustard, lettuce, cucumber, tomato, and second slice of bread. Cut in half and enjoy! Serve with carrot sticks, an E soup, or a fruit if desired.

Don’t miss our other favorite E sandwich! 

Ultimate E Sandwich

Banana Muffin In A Mug | THM: E, GF

I never imagined my favorite Muffin In A Mug recipe would be an E! Normally, I gravitate towards rich and buttery S Muffin In A Mug recipes, but this Banana Muffin In A Mug is so moist and flavorful, I can hardly believe it has no fat source! 

Unlike many low-fat E recipes, this one is not chewy or dense. It’s light, sweet and cake-y – more of a banana cake than a banana muffin. You know those Banana Sheet Cake recipes with cream cheese frosting? That’s what this Banana Muffin In A Mug is like! Dessert in a mug!

This Banana Muffin In A Mug doesn’t require any special ingredients to make, and is a very frugal Trim Healthy Mama recipe. The sweetness from a quarter of a very ripe banana cuts down on the need for much more sweetener (I used xylitol, but you can also use Gentle Sweet in half the amount, or Super Sweet in a quarter of the amount), and the oat flour can easily be made by simply grinding up oatmeal into a powder using your blender. 

Add an egg white for more protein and rise, unsweetened nut milk for moisture, some flavorings like vanilla extract, cinnamon, and mineral salt, and you’ve got the makings of a wonderfully sweet, single-serve THM E breakfast, snack, or dessert!

I have not tried baking this Banana Muffin In A Mug in the oven yet, but if you don’t have a microwave, you should be able to bake this (and most other Muffin in a Mug recipes!) at 350 F for a 10-15 minutes, using a toothpick to check for doneness. 

Since there’s no fat source in this Banana Muffin In A Mug, you have room to add a teaspoon (or 5 grams) of butter, peanut butter, nuts, or sugar-free chocolate chips if you like that in your Banana Muffins.  

Yield: 1 serving

Banana Muffin In A Mug | THM: E, GF

Banana Muffin In A Mug | THM: E, GF

This Banana Muffin In A Mug is the yummiest THM E muffin ever! It's tender, moist and sweet like a regular banana muffin, but in a convenient single serve size, and made without any special ingredients.

Prep Time 2 minutes
Cook Time 1 minute
Total Time 3 minutes

Ingredients

  • 2 tbsp mashed banana
  • 1 egg white
  • 1 tbsp unsweetened cashew or almond milk
  • 3 tbsp oat flour
  • 1 tbsp xylitol (OR 1/2 tbsp Gentle Sweet)
  • 1/4 tsp baking powder
  • 1/4 tsp vanilla extract
  • 1/8 tsp cinnamon
  • pinch of mineral salt

Instructions

  1. Whisk together mashed banana, egg white, and nut milk in a mug. Stir in remaining ingredients until well combined. Microwave for 1 - 1.5 minutes, or until cooked through.

Notes

Since there's no added fat to the recipe, you have room to add a teaspoon of butter to this recipe, if you like!

In search of other great E Muffin In A Mug recipe? Check these two out:

Carrot Muffin In A Mug (E)

Apple Cake In A Mug (E)

Chicken And Wild Rice Soup | THM: E, DF, GF

If you struggle with E meals, this Chicken and Wild Rice Soup is a deliciously easy way to get one in every day! Like oatmeal for breakfast, it’s an easy-peasy way of ensuring your body gets enough healthy, complex carbohydrates without compromising on heartiness or flavor. 

My friend Meagan inspired me to create this soup. More than once she has raved about the Creamy Chicken and Wild Rice soup in the Trim Healthy Mama Cookbook, but since my copy of the cookbook is almost always on loan to someone, I used what I had in the fridge to come up with another version!

This one has no special ingredients. You can even leave out the xanthan gum if you like, but it makes the broth a bit thicker (especially after it has sat a night in the fridge) and makes you think you’re enjoying a rich soup made with heavy cream!

In reality, if you use olive oil to saute your onions, this Chicken and Wild Rice Soup is dairy-free, gluten-free, nut-free, egg-free, soy-free…pretty much free of any allergen, but loaded with good veggies like:

  • onions
  • garlic
  • celery 
  • carrots
  • mushrooms (I didn’t include them in this recipe because my kids don’t care for them, but they would add a wonderful earthiness, if you so desire)

and lean protein from:

  • chicken breast
  • wild rice (this is the Wild Rice Blend I used)

To season the soup, I used:

The whole family enjoyed this Chicken and Wild Rice soup for lunch yesterday- even more than the chicken soup I normally make! And I’ve got enough left over for a couple easy E lunches this week. Served with sprouted bread and an apple (or other fruit), this is such a tasty to get milk-makin’ carbs (and energy!) into this nursing mama! 

I hope you enjoy it as much as we do!

Yield: 10 servings

Chicken

Chicken

This dairy-free, gluten-free, low-fat Chicken and Wild Rice Soup is a hearty and flavorful THM E recipe that doesn't require any special ingredients! A delicious lunch served with a slice of sprouted bread and some fruit.

Prep Time 20 minutes
Cook Time 1 hour
Total Time 1 hour 20 minutes

Ingredients

  • 1 tbsp olive oil or butter
  • 1 onion, chopped
  • 4 garlic cloves, minced
  • 3-4 stalks celery, chopped
  • 2-3 large carrots, chopped
  • 3 chicken breasts, cooked and cubed
  • 1 1/2 tsp dried thyme
  • 1 tsp dried parsley
  • 1 tsp mineral salt
  • 1/4 tsp ground pepper
  • 1 tsp xanthan gum
  • 6 cups chicken broth
  • 1/2 cup wild rice

Instructions

  1. In a large soup pan, saute onion in olive oil or butter until soft. Add in garlic and cook for one more minute. Add in celery and carrots. Cook until soft. Stir in cubed chicken, thyme, parsley, salt, pepper, and xanthan gum until xanthan gum is dissolved. Pour in chicken broth. Bring to a boil and simmer for 15 minutes. Add wild rice. Cook for 40 minutes, stirring occasionally. Serve and enjoy!

Notes

Gluccomannan may be substituted for xanthan gum if desired.

This soup stores well for several days in the fridge, making easy lunches all week long!

11 Trim Healthy Mama E Breakfasts Prove Oatmeal Is Anything But Boring

Pre-THM, the only way I knew how to make oatmeal taste delicious was by adding heaps of butter, cinnamon, pure maple syrup and salt to it (I still do this for our kids! They often request “Mommy’s Oatmeal” when I have no clue what to make for supper).  However, after almost 6 years on plan, it has become one of my favorite ingredients, and these 11 Trim Healthy Mama E breakfasts prove oatmeal is anything but boring!

Oatmeal is a very frugal ingredient. It helps my milk supply (I eat it almost every day when I’m nursing). It’s higher in protein than most grains and high in vitamins and minerals. It can lower bad cholesterol, regulate blood sugar, relieve constipation, and keep you feeling full.

Bob’s Red Mill Organic Gluten Free Old Fashioned Oatmeal

My favorite oatmeal is Bob’s Red Mill Gluten-Free Large Flake Oats. Sometimes I find pieces of the hull in generic brands of oatmeal – very unpleasant to have stuck in your teeth! Not so with Bob’s. It’s a quality brand that I don’t mind paying a few pennies more for, since oatmeal is so cheap anyway.

If you have a blender, you can make your own oat flour by simply blitzing oatmeal into a powder. You can also purchase pre-packaged oat flour (This brand of Bob’s Red Mill oat flour is gluten-free, too). Oat flour makes delicious E pancakes and other baked goods that you want a cakier texture for.  Ground up oats (oat flour) is used in a few of the recipes below.

Because oatmeal is a complex carbohydrate, it should only be used in E meals for weight loss. If you’re at goal weight, pregnant, breastfeeding, or preparing it for growing children or a husband with a physical job, feel free to turn it into an XO and serve it with whole eggs, butter, coconut oil, or other healthy fats!

11 Trim Healthy Mama E Breakfasts Prove Oatmeal Is Anything But Boring

Carrot Cake Oatmeal (E)

Enjoy all the flavors of carrot cake in this delicious Carrot Cake Oatmeal! A THM E meal, this no special ingredient dish takes just minutes to make and is an energizing way to start your day!

Apple Cake In A Mug (E)

You will never guess that there is no fat source in this light and tender Apple Cake In A Mug! A wonderful, single-serve THM E that you can enjoy for breakfast, a snack, or dessert after an E meal!

Cinnamon Protein Pancakes (E)

Did you know you can make fluffy pancakes with collagen?! I discovered this somewhat by accident when experimenting with these Cinnamon Protein Pancakes, and I love how they turned out! A THM E.

Pumpkin Oatmeal Cookies (E)

These Pumpkin Oatmeal Cookies make a fantastic THM E breakfast, snack or dessert! You’d never guess they’re free of gluten, eggs, sugar, and dairy. No special ingredients.

Field Berry Oatmeal (E)

A high-protein, low-fat, Trim Healthy Mama-friendly alternative to instant packets of Field Berry Oatmeal! It’s like having dessert for breakfast. A THM E.

Peaches & Cream Oatmeal (E)

This delicious Trim Healthy Mama-friendly version of Peaches And Cream Oatmeal is easy on the blood sugar and very filling even though it contains hardly any fat!

5 Ingredient Peanut Butter Banana Oatmeal Cookies (E)

These 5-Ingredient Peanut Butter Banana Oatmeal Cookies are a deliciously chewy and sweet Trim Healthy Mama E snack or breakfast! They contain no eggs, gluten, dairy, or special ingredients.

Overnight PB & J Oatmeal (E)

Overnight PB & J Oatmeal is a protein-packed Trim Healthy Mama E breakfast that tastes like a mouthful of a favorite sandwich! Low in fat, gluten-free, and no special ingredients.

Apple Flapjack Pancakes (E)

These Apple Flapjack Pancakes are a delicious way to start of the day in THM E mode! Initially, I tried adding chunks of apple to the original Trim Healthy Pancake recipe in the Trim Healthy Mama Cookbook. They fell apart, so I started from scratch, starting with whole, old fashioned oats instead of oat flour, adding applesauce as a binding agent, grating the apples, instead of dicing them, adding a bit more liquid (cashew or almond milk will do) and cinnamon for flavoring.

Chocolate Peanut Butter Cookie Oatmeal (E)

This dairy-free, Energizing Chocolate Peanut Butter Cookie Oatmeal taste like a warm cookie straight out of the oven! No special ingredients. A THM E.

Apple Pie Oatmeal (E)

Here’s a Trim Healthy Mama E breakfast with an apple pie flair! Quick, easy, and no special ingredients required.

And I just couldn’t leave out this Crossover Cookie…because it’s my kids’ favorite and my indulgence when I’m nursing…

No Bake Chocolate Macaroons (XO)

This incredibly easy Chocolate Macaroons are the perfect THM Crossover snack for growing kids, pregnant or nursing mamas, those at goal weight, and those with active lifestyles! They are gluten-free and made without any special ingredients. If you prefer, you can turn them into an S snack by replacing the oatmeal with unsweetened coconut flakes.

Holiday Rice Pilaf | THM: E

This festive looking (and tasting!) Holiday Rice Pilaf is a wonderful THM E side dish that will steal the show on your holiday dinner table! A bit of sweetness, color, and crunch from green Granny Smith apples, and crimson cranberries combine with the nutty flavor of brown and wild black rice in an absolute treat for the senses.

You can use fresh or dried cranberries in this Holiday Rice Pilaf. They’re aren’t too many of them, and since this is an E side dish, it’s the perfect place to enjoy bit of dried fruit in a serving.

Chicken broth, a pat of butter (not enough to make this Holiday Rice Pilaf a Crossover), rosemary, parsley, mineral salt, and ground black pepper help season the rest of this no special ingredient side dish.

If you want a full fledged Crossover (because holidays are a grand time to indulge in those, don’t you think?!), adding chopped walnuts or pecans to this Holiday Rice Pilaf is a fantastic idea!

This side dish is naturally gluten-free, and easily made dairy-free too by replacing the butter with olive or coconut oil.

For a complete E meal, I highly recommend pairing Holiday Rice Pilaf with Pork Tenderloin and Mushroom Gravy, and steamed green beans or carrots.

Yield: 6 servings

Holiday Rice Pilaf | THM: E

Holiday Rice Pilaf | THM: E

This festive looking and tasting Holiday Rice Pilaf is a wonderful THM E side dish that will steal the show on your holiday dinner table! No special ingredients.

Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes

Ingredients

  • 1 cup brown rice, or wild rice blend
  • 1 3/4 cups chicken broth
  • 1 tbsp butter (use olive oil or coconut oil for dairy-free)
  • 1/2 cup onion, finely chopped
  • 2 Granny Smith apples, finely chopped
  • 1/2 cup dried cranberries
  • 1/2 tsp minced dried rosemary leaves
  • 2 tsp dried parsley
  • mineral salt and ground pepper to taste

Instructions

  1. Combine rice and chicken broth in a large saucepan and bring to a boil. Cover with a tight-fitting lid, reduce heat to low/simmer, and cook for 45 minutes.
  2. While rice is cooking, melt butter in a large skillet over medium heat. Saute onion until translucent. Add apples and cook for 3-4 minutes, or until softened. Pour cooked rice and cranberries into the pan with apples and onion, and stir to combine. Add in rosemary, parsley, salt, and pepper. Stir and serve!

Pumpkin Oatmeal Cookies | THM: E

For having no gluten, no dairy, no eggs, no sugar, and no fat source, these pumpkin oatmeal cookies make an awfully great Trim Healthy Mama E breakfast or snack!

With a texture more like baked oatmeal than a sweet, sugar-y cookie treat, these pumpkin oatmeal cookies are chewy, flavorful, and ridiculously easy to put together! The batter literally takes less than two minutes to stir up as it only consists of oatmeal, pureed pumpkin and flavorings!

Since the only protein source in these pumpkin oatmeal cookies are the oats themselves, it’s best to enjoy them with additional lean protein, like a collagen-infused coffee or tea, a glass of low-fat kefir, or 0% fat Greek yogurt, etc.

Great Lakes Collagen is my favorite brand to use, as it has no flavor and easily dissolves into a mug of hot coffee.

You barely need any ingredients to make these Pumpkin Oatmeal Cookies, and the seven you do need, you probably already have on hand!

This recipe produces about 20 pretty addictive cookies. Try to limit yourself to 3 per serving if you’re eating them for a meal, or enjoy one for dessert after an Ultimate E Sandwich!

Yield: 20 cookies

Pumpkin Oatmeal Cookie | THM: E

Pumpkin Oatmeal Cookie | THM: E

These Pumpkin Oatmeal Cookies make a fantastic THM E breakfast, snack or dessert! You'd never guess they're free of gluten, eggs, sugar, and dairy. No special ingredients.

Prep Time 2 minutes
Cook Time 10 minutes
Total Time 12 minutes

Ingredients

  • 2 1/2 cups old fashioned oats (use GF oats if necessary)
  • 1 cup pumpkin puree
  • 1/4 cup xylitol (OR 2 tbsp Gentle Sweet)
  • 1/2 tsp molasses
  • 1/2 tsp vanilla extract
  • 1/2 tsp pumpkin spice
  • 1/4 tsp mineral salt

Instructions

  1. Preheat oven to 350 F. Lightly grease 2 cookie sheets.
  2. In a large bowl, use your hands to mix all ingredients together. Form into 20 balls and arrange on prepared cookie sheets. Flatten each cookie with the palm of your hand. Bake at 350 for 10-12 minutes. Cool and enjoy!

Smokey Bacon Pumpkin Soup | THM: S, E, or FP

It’s been a while since I posted a savory recipe, mostly because with Baby #6 due in 7 weeks and plenty of things to get ready before hand, I haven’t had as much time to create new recipes! I’m breaking the “sweet” trend with this Smokey Bacon Pumpkin Soup though. I whipped it together the other night and it was a big hit – even with the 2 year-old!

It boasts bacon, onion, and garlic! How could it not be good??

These 3 ingredients, plus paprika for smokiness, a pinch of cayenne for a little warmth, and a few other herbs and elements for flavor prove pumpkin is a fruit that is not limited to sweet desserts. Smokey Bacon Pumpkin Soup is rustic and savory, and THM-friendly!

One of the great things about this Smokey Bacon Pumpkin Soup is that it can easily be adapted to all THM fuels.

Feel like having a slice or two of sprouted or sourdough bread with your soup? Change it to an E by replacing the heavy cream with unsweetened cashew or almond milk, and add a chopped sweet potato and/or carrot to the pot while it simmers. Garnish sparingly with turkey bacon.

Aiming for something light? Make Smokey Bacon Pumpkin Soup a Fuel Pull by replacing the heavy cream with a unsweetened cashew milk, limit your bacon to 5 grams of fat or less, and add a scoop of collagen to your bowl for your lean protein source (a good idea to do anyway, since this soup doesn’t contain much protein by itself).

Or, enjoy the recipe exactly as it’s written as an S (with an additional protein source like a handful of nuts, a shake or smoothie, or some collagen in your bowl, etc.) and have yourself a bacon-filled, cheese-topped (Cello Whisps are a fantastic soup topper!), cream-splashed soup with more pumpkin in the form of a plan-approved chiffon pie, layered dessert, or muffins afterwards!

Yield: 8 servings

Smokey Bacon Pumpkin Soup | THM: S

Smokey Bacon Pumpkin Soup  | THM: S

This Smokey Bacon Pumpkin Soup is the perfect comfort food for cool weather! It's incredibly easy to make and doesn't require any special ingredients. A THM S that can easily be made into a Fuel Pull or an E (see Notes).

Prep Time 15 minutes
Cook Time 1 hour
Total Time 1 hour 15 minutes

Ingredients

  • 1 tbsp butter
  • 1 cup chopped onion
  • 1 large garlic clove, minced
  • 6 cups chicken broth
  • 4 cups pumpkin puree
  • 1 1/2 tsp mineral salt
  • 1 tsp dried parsley
  • 1/2 tsp dried thyme
  • 1/2 tsp paprika
  • 1/4 tsp ground black pepper
  • pinch of cayenne pepper
  • 1/4 cup unsweetened cashew or almond milk
  • 1/4 cup heavy cream
  • 8-10 slices of bacon, cooked and crumbled

Instructions

  1. In a large saucepan, saute onion in butter. Add garlic when the onion is translucent and cook for another minute. Add in chicken broth, pumpkin puree, parsley, thyme, paprika, black, and cayenne pepper and bring to a boil. Lower heat and simmer for 30 minutes.
  2. Puree soup in the blender. Return to saucepan and bring to a boil. Lower heat and simmer for another 30 minutes. Stir in cashew milk and heavy cream before serving. Sprinkle on crumbled bacon. Optional: garnish with toasted pumpkin seeds, grated cheese, and fresh parsley.

Notes

You could easily make this a Fuel Pull soup by eliminating the heavy cream and using more cashew milk instead. Or, turn it into an E by boiling a sweet potato or two and adding a little more chicken broth!

Since this soup does not contain a good source of protein, it should be be paired with another protein source, or dissolve a scoop of collagen in your bowl.

Some of our other favorite Trim Healthy Mama-friendly cold weather soups include these:

Cream of Broccoli Soup (S)

Spicy Sweet Potato (E)

Chicken Soup (E)

(You can see all of my soup recipes here)