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


  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)

Pickle Juice Ranch Dressing | THM: FP

There’s Ranch Dressing, and then there’s pickle juice Ranch Dressing! This wonder ingredient does so much more than provide amazing flavor to North America’s favorite salad dressing:

  • it takes the yogurtiness out of the high-protein, low-fat dressing
  • it thins out an otherwise thick dressing and makes this recipe a Fuel Pull
  • it increases the amount of probiotics in the dressing if you use the juice from lacto fremented pickles like Bubbies
  • it makes use of the pickle juice left over in a jar that not everybody loves drinking straight up

Since there are only 1.7 grams of fat in two tablespoons of this Pickle Juice Ranch Dressing, you can have a 1/4 cup of dressing on a salad and still be under your 5 grams of fat limit for E and FP meals!

There’s no reason for your low-fat salads and sandwiches to be low in moisture and flavor…Pickle Juice Ranch Dressing easily fixes that problem.

Making this Pickle Juice Ranch Dressing could not be any easier. It’s just a matter of dumping a few everyday ingredients into the blender and blending until it’s smooth. Boom. Done. 

All you need to whip it up:

Pickle Juice Ranch Dressing keeps well in the fridge for a long time in a sealed jar or airtight container. Just give it a good shake or stir before using.

My favorite way to use it? In this Chicken Bacon Ranch Salad

Yield: 12 servings | 1.5 cups of dressing

Pickle Juice Ranch Dressing | THM: FP

Pickle Juice Ranch Dressing | THM: FP

Pickle juice makes this Ranch dressing extra special! It keeps the dressing low in fat, adds loads of flavor, and increases the number of probiotics! 1.7 grams of fat in 2 tablespoons of dressing allows you to amply coat your salad with flavor in both E and FP settings! Feel free to use 1/4 cup of dressing in both E and FP settings if you have no other source of fat in your meal.

Prep Time 5 minutes
Total Time 5 minutes


  • 3/4 cup 0% Greek yogurt
  • 1/4 cup mayo
  • 1/3 cup dill pickle juice (use Lacto fermented pickles for probiotic benefits!)
  • 1 tbsp dried parsley
  • 2 tsp onion powder
  • 1 tsp garlic powder
  • 1 tsp Dijon mustard
  • 1 tsp lemon juice
  • 1/2 tsp mineral salt
  • 1/4 tsp ground black pepper


  1. Add all ingredients to the blender and blend until smooth, stopping to scrape sides of the blender if necessary.
  2. Dressing keeps well in the fridge for several days in an airtight container. Shake before use.

Nutrition Information:

Serving Size:

Serving Size: 2 tbsp

Amount Per Serving: Total Fat: 1.7g

THM Fuel Pull Vanilla Panna Cotta With Raspberry Coulis

Traditional Italian Vanilla Panna Cotta with Raspberry Coulis is one of my favorite desserts and very easy to make on plan by just switching out the sweetener to a plan-approved one. However, since it’s made from heavy cream, it can be an abuse of calories by indulging in it too often, and since it’s a Heavy S, it can only be enjoyed in an S setting, unless you want a Crossover.

Heavy cream also causes acne for me, so I had plenty of incentive to lighten up my favorite dessert! This Fuel Pull Vanilla Panna Cotta  with Raspberry Coulis is low-carb, low-fat, high in protein, and can be enjoyed with any meal!

Aside from setting time, this Fuel Pull Vanilla Panna Cotta with Raspberry Coulis only takes 10 minutes to make and doesn’t require any special ingredients.

You’ll need:

You can use any berry to make the coulis, but I think the tarter raspberries complement the sweet, creamy panna cotta the best. The two flavors are so good together!

Alternatively, you could make a compote out of any favorite fruit (I’m thinking peaches would be delicious!) and turn this dessert into an E!

This Vanilla Panna Cotta with Raspberry Coulis makes 4 servings. They keep well in the fridge, for a convenient dessert or snack, or half the recipe for a romantic dessert for two!

Yield: 4 servings

Vanilla Panna Cotta With Raspberry Coulis | THM: FP, GF, Low Fat

Vanilla Panna Cotta With Raspberry Coulis | THM: FP, GF, Low Fat

This low-carb, low-fat, gluten-free, high protein Trim Healthy Mama Fuel Pull proves that indulging in dessert doesn't have to be fattening! A delicious end to any meal, no matter what the fuel type.

Prep Time 10 minutes
Additional Time 2 hours 50 minutes
Total Time 3 hours


  • 1 1/2 cups unsweetened cashew milk
  • 1/3 cup xylitol (OR use Gentle Sweet in half the amount)
  • pinch of mineral salt
  • 1 tbsp unflavored gelatin
  • 3 tbsp water
  • 1 1/2 cups 0% Greek yogurt
  • 2 tsp vanilla extract
  • 1 cup frozen raspberries
  • 1 1/2 tbsp xylitol (OR use Gentle Sweet in half the amount)
  • 1/8 tsp xanthan gum


  1. Line 4 ramekins, small bowls, or glasses with plastic wrap.
  2. In a medium saucepan, whisk and heat cashew milk, xylitol, and mineral salt together until sweetener is dissolved. Meanwhile, in a small bowl, sprinkle gelatin over water to soften for 1-2 minutes. Scrape softened gelatin into hot cashew milk mixture and whisk until completely dissolved.
  3. Remove from saucepan from heat. Stir in yogurt and vanilla until smooth. Pour into prepared dishes. Refrigerate for at least 3 hours. Invert onto a plate and remove plastic wrap.
  4. To make the raspberry coulis, bring raspberries and sweetener to a boil in a saucepan. Remove from heat and whisk in xanthan gum. Cool in the fridge for 5 minutes before pouring over each panna cotta.


Unsweetened almond milk can be substituted for the cashew milk.

Gentle Sweet can be used in place of xylitol in half the amount, or Super Sweet in a quarter of the amount.

Any frozen berry can be used in place of the raspberries. For an E dessert, you can enjoy this panna cotta with any fruit.

Citrus Mousse | THM: FP

This Trim Healthy Mama-friendly Citrus Mousse is my new favorite thing and I don’t feel a wee bit guilty  indulging in it all the time because, believe it or not, it’s a Fuel Pull!

Fuel Pulls are Trim Healthy Mama meals or dishes that are high in protein, but low in both carbohydrates and fat. Sometimes, Fuel Pulls are less enjoyable because they can be hard to flavor well, but this Citrus Mousse is a deliciously tasty treat…even if you typically hate Greek yogurt!

The flavor of Greek yogurt is disguised by whisking it into a much milder nut milk mixture that is flavored with orange extract (or use lemon, or pineapple if you prefer!), colored with a pinch of turmeric, and set with gelatin.

Made without any special ingredients, this Citrus Mousse only takes 5 minutes (plus setting time) to make! You’ll get 3 servings out of it, so it’s a handy recipe to have if you like to prep ahead.

This Citrus Mousse can be enjoyed by itself as a snack or breakfast, or enjoy it for dessert after either an E, S, or FP meal without crossing fuels.

Yield: 3 servings

Citrus Mousse | THM: FP

Citrus Mousse | THM: FP

This delicious Fuel Pull Citrus Mousse is a refreshing, high protein snack or dessert that you can enjoy with any fuel type. It's smooth and creamy (and doesn't taste at all like yogurt!) No special ingredients.

Prep Time 5 minutes
Total Time 5 minutes


  • 1 cup unsweetened cashew milk
  • 1/4 cup xylitol (OR 2 tbsp Gentle Sweet)
  • pinch of turmeric
  • 2 tsp gelatin
  • 2 tbsp water
  • 1 cup 0% fat Greek yogurt
  • 2 tsp orange extract


  1. In a medium saucepan, bring cashew milk, sweetener, and turmeric to a boil. Meanwhile, sprinkle gelatin over water in a separate bowl to soften.
  2. Remove cashew milk mixture from heat. Whisk in softened gelatin until completely dissolved. Whisk in Greek yogurt and orange extract until smooth. Pour into 3 small bowls or glasses. Refrigerate until set (approx. 3 hours).


Substitute lemon or pineapple flavorings for the orange extract (or use a combination!) for a different flavor.

Gentle Sweet may be used instead of xylitol in half the amount, or Super Sweet in a quarter of the amount.

My other favorite Fuel Pull snack?

This 3-Ingredient Peanut Butter Cheesecake In A Bowl!

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


  • 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


  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.


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)

How To Make Bone Broth

Making your own bone broth is not only fun, frugal, and flavorful, but it’s also incredibly easy, healthy, and rewarding! All you need is a chicken carcass or leftover bones, apple cider vinegar, vegetable scraps, herbs, water, and salt.

Why is Bone Broth Good For You?

If you’ve been doing Trim Healthy Mama for any amount of time, you’ve probably heard of collagen and how good it is for you. A lot of people can’t afford to buy collagen in its powdered from regularly, but that doesn’t mean you can’t enjoy it at all! Bone broth is a rich and flavorful way to consume collagen, which is released from animal bones as they simmer (along with proline, glycine, and glutamine)!

Powdered Collagen

Bone broth is also an excellent way for your body to absorb essential minerals that can be hard to fit into your diet otherwise. It’s rich in calcium, magnesium, phosphorus, silicon, and sulphur which help relieve joint pain and reduce inflammation.

Bone broth can also:

  • build up your immunity (it’s especially good to consume during cold and flu season!),
  • heal your gut
  • improve digestion
  • boost your metabolism
  • maintain healthy skin
  • improve joint health

Bone broth is mighty powerful stuff and costs just pennies to make – it is well worth the small amount of effort!

Here’s a tutorial on how to roast a whole chicken. When you’re done eating the meat, freeze the bones until you’re ready to make your bone broth. Alternatively, you can also use the carcass of a store-bought rotisserie chicken.

You can drink homemade bone broth plain, or use it to enhance the flavor and health benefits of soups, sauces, stews, and casseroles. It freezes very well, so it’s well worth making a large batch at a time, cooling it, and storing in the freezer for future use.

I recommend using these jars for freezing bone broth:

There are two types of bone broths you can make:

  1. Light stock – from raw carcasses
  2. Brown stock – from a cooked carcass

It’s more normal for homemade bone broth to be made from a cooked carcass because it’s the natural way to use up the leftovers of a roasted chicken.

One chicken carcass will yield approximately 4 cups of bone broth (or stock). You can wait until you have 2-3 carcasses saved up in the freezer to do a bigger batch and simply double or triple this recipe as needed. Also, this recipe is just a guideline; you can add more or less of each ingredient as desired. Boiling your bone broth again for more than 30 minutes after it has been cooled and had the fat skimmed off the top, will reduce the stock and intensify the flavor.

Yield: 4 cups

How To Make Bone Broth

How To Make Bone Broth

Here's a tutorial on how to make your own bone broth. It is Trim Healthy Mama-friendly and can be used as a sipper or in any on-plan recipe that calls for chicken broth/stock.

Prep Time 10 minutes
Cook Time 1 days
Total Time 1 days 10 minutes


  • 1 carcass from a roasted chicken
  • 6 cups of water
  • 2 Tbsp apple cider vinegar
  • 1 onion, peeled and roughly chopped
  • 1 carrot, peeled and roughly chopped
  • 2 stalks of celery, peeled and roughly chopped
  • 1 tsp dried thyme
  • 1 bay leaf
  • 3 sprigs fresh parsley
  • mineral salt and pepper to taste
  • 1 garlic clove


  1. Break up the chicken carcass and place it in a large stockpot. Add the water and vinegar and let it sit for 30 minutes before adding the remaining ingredients. The vinegar will help release more of the collagen and nutrients from the bones.
  2. Add remaining ingredients (except for garlic and parsley), and bring to a boil over medium heat. Simmer all day, or even overnight, if you prefer, and add the garlic and parsley to the last 30 minutes of cooking. Use a large spoon to skim off and discard any foam that rises to the surface.
  3. Remove from heat, allow the bone broth to cool slightly, and strain into a large bowl. Discard the contents of your strainer. Chill the bone broth in the fridge until the fat solidifies. Scrape the fat off the top (there probably won't be much, if any, if you skimmed off the foam while it was cooking), pour into air-tight containers to freeze or keep in the fridge, covered, for up to 5 days.

To skim the fat or not? That is the question.

Personally, I skim the fat off my broth. If I was using grass-fed chicken, and organic herbs and spices, I wouldn’t see the need to. I can still enjoy a nutritionally-dense bone broth using budget-friendly ingredients (or leftover rotisserie chicken!), but I’m leery of consuming the toxins that settle in the solidified fat that don’t get removed from skimming off the foam during cooking, so I take it off.

Favorite Recipe to use bone broth in?

Definitely this Creamy White Chicken Chili!

Can I use other vegetables to flavor my broth?

Not really. Other vegetables do not stand up well to the extensive simmering time that’s required to make bone broth. Using vegetables like potatoes and broccoli would cause a cloudy brown broth with an unpleasant flavor. You can add more or less of the carrot, onion, or celery and herbs to tweak the flavor to your own liking though.

Can I use the bones from another animal to make bone broth?

Yes, you can also use fish or beef bones in place of the chicken. You will not need to simmer fish broth nearly as long since the bones are much smaller; 6-8 hours of is plenty.

Roasting your beef bones in the oven before making your broth will produce a better flavor and cut down on the time it needs to simmer. To do so, pre-heat your oven to 450 F, add the bones to a roasting pan and cook for 25-30 minutes, turning the bones occasionally. Then proceed to make your broth as directed above.

Loaded Cauliflower Bisque | THM: S or FP

This loaded cauliflower bisque is so much tastier than it looks (three cheers for brightly colored bacon, sour cream, parsley and cheese that make simple soups doubly delicious and photogenic!), but don’t judge a soup by its color!

Aside from being boilinapotandrunitthroughtheblender kind of easy, this loaded cauliflower bisque can be a Trim Healthy Mama-friendly Fuel Pull or an S, depending on how much of the suggested garnish you choose to put on top.  I tend to go all out when in come to putting cheese and bacon crumbles on my soup, so this bisque often turns into an S for me, but it’s amazingly good without, too.

Thanks to the addition of Vitamin B-rich, protein-packed, high fiber nutritional yeast, you can still enjoy a cheesy flavor even when you’re in Fuel Pull mode!

Nutritional Yeast

While nutritional yeast gives this cauliflower bisque a dairy-free, cheesy flavor, paprika, mineral salt, and ground pepper warm it up. Onion, leek and celery sauted in a pat of butter, chicken broth, and dried parsley add to the overall flavor. A small amount of half & half (not enough per serving to make this bisque an S), adds to the creaminess. You could even leave it out completely, if you prefer.

Pile on the bacon, cheddar, and sour cream for a solid S meal; or, use leaner turkey bacon, a sprinkle of Parmesan, and a dollop of 0% fat Greek yogurt for loaded flavor the Fuel Pull way. Consider adding a scoop of collagen to your bisque for a protein boost.

Great Lakes Collagen

Loaded Cauliflower Soup | THM: S or FP

Loaded Cauliflower Soup | THM: S or FP

This delicious, loaded cauliflower soup can be served as Trim Healthy Mama S or FP, depending how much garnish you choose to serve with it!

Prep Time 20 minutes
Cook Time 40 minutes
Total Time 1 hour


  • 1 Tbsp butter
  • 1 small onion, chopped
  • 1 leek, chopped
  • 3 celery stalks, chopped
  • 2 heads of cauliflower, chopped
  • 1 Tbsp dried parsley
  • 1/2 tsp mineral salt
  • 1/2 tsp paprika
  • 1/2 tsp garlic powder
  • 1/4 tsp ground pepper
  • 2 Tbsp nutritional yeast (optional)
  • 4 cups chicken broth
  • 1/4 cup half & half
  • crumbled bacon
  • grated cheddar
  • sour cream
  • dried parsley flakes
  • FP Garnish:
  • crumbled turkey bacon
  • grated Parmesan
  • 0% Greek yogurt
  • dried parsley flakes


  1. In a large pot, saute onion and leek in butter until translucent. Add cauliflower and seasonings, stir and cook for a few minutes in onion mixture. Pour in chicken broth. Bring to a boil. Simmer for 30 minutes, or until cauliflower is completely tender. Blend soup thoroughly and return to pot. Stir in half & half. Re-heat and serve with garnish.

BBQ Chicken | THM: S or FP

I’ve been making BBQ chicken this way since we got married, except pre-THM, I used brown sugar and regular ketchup in my sauce, and now I achieve the same effect with stevia, a touch of molasses, and tomato paste!

This BBQ chicken in a low-carb wrap is one of my husband’s favorite suppers, and I love to make it because, aside from it getting two thumbs up from the whole family, it also comes together in less than half an hour. It’s the perfect week night meal, and it can be enjoyed as a Trim Healthy Mama-friendly S or Fuel Pull.

Using chicken thighs, the fattier part of a chicken, results in a succulent S that’s perfect for stuffing into romaine lettuce boats or low-carb wraps and topping with cheese and sour cream. If you use a low-carb wrap (a personal choice item, since it contains off-plan ingredients), limit yourself to one to stay within the carb limitations for an S meal, but pack it full of BBQ’d chicken, cheese, lettuce, sour cream and other non-starchy vegetables like peppers or a few cucumber slices.

Low-Carb Mission Wraps (A personal choice item/ “Frankenfood” due to off-plan ingredients)

If you use chicken breasts in this recipe, you’ll have a Fuel Pull that you can enjoy with non-starchy veggies in a salad; or, you can use it in an E meal and serve the BBQ chicken over rice!

Trim Healthy Mama Stevia

I don’t normally usually stevia in my recipes (except for in my GGMS drinks), because I’m not a fan of the aftertaste. However, it is completely undetectable in the BBQ sauce here, and since you only need 1/8 of a teaspoon, it’s also a very frugal sugar-free substitute.

Pure Unsulphered Molasses

A touch of molasses mixed with chili powder, sea salt, ground pepper, tomato paste, and white vinegar provide an authentic, mild BBQ flavor that’s pleasing to adults and kids alike. No special ingredients required!

Yield: 6 servings

BBQ Chicken | THM: S or FP

BBQ Chicken | THM: S or FP

With less than 30 minutes from prep to table, this BBQ chicken is the perfect weeknight meal. It can be a THM S or FP depending on whether you choose to use chicken thighs (S), or chicken breasts (FP). Stuff in romaine lettuce boats, low-carb wraps, or serve over rice!

Prep Time 7 minutes
Cook Time 15 minutes
Additional Time 3 minutes
Total Time 25 minutes


  • 1 Tbsp butter
  • 8-10 boneless, skinless chicken thighs or 4 chicken breasts
  • 1 1/2 tsp chili powder, divided
  • 1 tsp sea salt, divided
  • 1/4 tsp ground pepper, divided
  • 1/8 tsp stevia
  • 1 tsp molasses
  • 1 5.5 oz can tomato paste
  • 2 Tbsp white vinegar


  1. Melt butter in a large frying pan or skillet over medium heat. Cut chicken into bite-sized pieces before adding them to the pan. Sprinkle on 1/2 tsp chili powder, 1/2 tsp sea salt, and 1/8 tsp of ground pepper. Brown chicken in butter and spices, then cover with lid and cook for 5-10 minutes until chicken is cooked through and juices run clear. (Do not discard juices!)
  2. Whisk remaining 1 tsp chili powder, 1/2 tsp sea salt, 1/8 tsp ground pepper, stevia, molasses, tomato paste, and vinegar together in a bowl. Add to chicken, stirring constantly, until chicken is smothered in sauce. Low to minimum heat and cover to keep warm until serving.


You can make this recipe dairy-free by using coconut or olive oil instead of butter. It's also gluten-free, egg-free, soy-free, and nut-free!

Copycat Swiss Chalet Sauce | THM: FP

One of the dinners our kids enjoy most is “Swiss Chalet chicken and sauce.” It’s too expensive for our family of 7 to eat out regularly, so sometimes, when I’ve gone grocery shopping late in the afternoon, I’ll bring back a store-bought rotisserie chicken and the accompanying sauce. On days I’m less pressed for time, we can enjoy the same amazing flavor by roasting a whole chicken in our own oven and dipping the pieces in this low-carb, gluten-free, sugar-free, THM Fuel Pull, copycat Swiss Chalet sauce!

American friends, I imagine our Swiss Chalet is comparable to your Chick-Fil-A, although it’s not decidedly Christian owned and operated. It’s “the chicken restaurant” chain here – the place people go when they’re craving the bird for lunch or dinner.

Swiss Chalet is famous for their chicken just as much as they are for their sauce. It’s the perfect blend of spices and tang for dipping cooked chicken into. This copycat Swiss Chalet Sauce recipe taste awfully close to the real deal. Don’t be alarmed by the long list of ingredients; you probably have all of them right inside your spice cupboard or pantry:

Simmered together for a few minutes in a saucepan and thickened a little with xanthum gum, this sauce will turn your kitchen into your own Swiss Chalet. Enjoy.

Yield: 2 cups

Copycat Swiss Chalet Sauce | THM: FP

Copycat Swiss Chalet Sauce | THM: FP

This copycat Swiss Chalet sauce recipe will bring the restaurant home! It's a low-carb, gluten-free, THM FP substitute for the best chicken dipping sauce!

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


  • 2 cups chicken broth
  • 1 Tbsp white vinegar
  • 1 Tbsp tomato paste
  • 1/2 tsp mineral salt
  • 1/2 tsp xylitol
  • 1 tsp Frank's red hot sauce
  • 1 tsp paprika
  • 1/4 tsp ground black pepper
  • 1/4 tsp onion powder
  • 1/4 tsp ground ginger
  • 1/4 tsp basil
  • 1/4 tsp oregano
  • 1/8 tsp cinnamon
  • 1/8 tsp ground cloves
  • 1/2 tsp xantham gum


  1. Whisk all ingredients together in a saucepan, except for the xanthan gum. Bring to a boil and allow to simmer for 10 minutes. Remove from heat and whisk in xanthan gum until thickened. Serve as a dipping sauce with cooked chicken.


Pork Tenderloin with Mushroom Gravy | THM: FP

This pork tenderloin with mushroom gravy is, hands down, my favorite Trim Healthy Mama-friendly Fuel Pull dinner. It tastes like something you’d enjoy at a wedding or restaurant. Your family will never believe this high-protein main dish is low in both fat and carbs!

To keep this meal a Fuel Pull, you could serve it with steamed, non-starchy vegetables, such as green beans or broccoli. Or, if you’d like an S meal, you could coat those non-starchy vegetables in a buttery, cheesy sauce. For an E meal, serve the pork tenderloin with mushroom gravy over brown rice and pair with a side of carrots or a sweet potato.

The no-fail trick to keeping lean meats tender and juicy without brining or coating in additional fat, is to cook your meat on stoneware! I’ve been doing this for the last nine years with the same stone bar pan (stone and cast iron are the only types of kitchenware that get better with age, so they’re an excellent investment!) and chicken breasts and tenderloin turn out succulent every time.

The whole dish is made without any special ingredients, using things you probably already have on hand (except for the tenderloin, perhaps):

Yield: 4 servings

Pork Tenderloin with Mushroom Gravy | THM: FP

Pork Tenderloin with Mushroom Gravy | THM: FP

Hands down, this is my favorite Trim Healthy Mama-friendly Fuel Pull main dish. A flavorful mushroom sauce dresses up a juicy tenderloin.

Prep Time 20 minutes
Cook Time 20 minutes
Total Time 40 minutes


  • 1lb pork tenderloin
  • 1/4 tsp sea salt
  • 1/4 tsp ground pepper
  • 1 Tbsp butter
  • 1/2 Tbsp butter
  • 1 small onion, finely chopped
  • 2 cups cremini mushrooms, sliced
  • 1/4 tsp dried thyme
  • salt and pepper to taste
  • 1 1/4 cup chicken broth
  • 3 Tbsp fresh parsley, finely chopped
  • 1 tsp xanthan gum


  1. Sprinkle tenderloin with salt and pepper. Brown in butter over medium-high heat in skillet. Transfer to stone bar pan or a foil-lined rimmed baking sheet. Roast at 400 F for 18-20 minutes, or until juices run clear. Let tenderloin rest for 5 minutes before slicing.
  2. In the mean time, make the gravy by heating 1/2 tablespoon of butter in the same skillet with other drippings. Saute onions until soft. Add mushrooms, thyme, salt, and pepper, and saute until mushrooms are golden. Pour in chicken broth, stirring to scrape up any brown bits. Cook for 5 minutes. Whisk in any additional juices from the cooked tenderloin, parsley, and xanthan gum, until xanthan gum is completely dissolved and sauce is thickened to desired consistency. Pour over tenderloin slices and serve immediately.


Serve with a non-starchy vegetable (like green beans) to keep in Fuel Pull mode, or serve with a sweet potato for an E.