Low Calorie No Bake Protein Pumpkin Pie

Did you know I am a Fitness and Nutrition Coach, Pro Bodybuilder and a Baker to boot? The months between October and January are when you typically put on the most weight between yummy extra treats and less movement. Your holiday body comes with a few extra pounds. As a fitness and nutrition coach, I know what a challenge the holidays can be and that means I head to the kitchen and find ways to reduce the extra calories in your favorite holiday dishes.

I am so excited to share this recipe with you this Low Calorie No Bake Protein Pumpkin Pie.

This recipe begins with a Low Calorie Graham Cracker Crust

  • 10 Graham cracker sheets
  • 3 Tbsp. Unsweetened Almond Milk

In a food processor*, process crackers into fine crumbles. Add the milk and process again to combine. Pour the now-sticky crumbs into a pie pan, and smash down very firmly with your hands or a sheet of wax paper. (Be sure to smash down as the lack of fat will make this crust crumbly if you don’t.) There’s no need to bake; just pour desired pie filling on top.

*If you do not have a food processor, you can put the graham crackers in a ziplock bag and crush with heavy tool like a tenderizing mallet until fine.

Next comes a two layer pie filling.

  • 1 Tbsp Sugar
  • 4 oz Fat Free Cool Whip
  • 1.5 tsp Cinnamon
  • 4 oz Fat Free Cream Cheese
  • 28 g Instant Vanilla Pudding Mix
  • 1 tsp Pumpkin Pie Spice
  • 1/4 tsp Nutmeg
  • 122 g Canned Pumpkin
  • 1/2 cup 2% Milk
  • 1 Scoop: Syntha-6 Vanilla Milkshake Protein Powder

In a medium size bowl, mix cream cheese, sugar, and cool whip and blend well with a hand mixer. Pour into prepared crust and spread evenly.

In a medium size bowl, mix pudding and milk and stir until thick. Add pumpkin, pumpkin pie spice, nutmeg, and cinnamon. Stir until blended. Pour on top of the cream cheese layer and spread evenly.

Put in refrigerator for 30 minutes to set up.
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This recipe serves 8 with sweet macros per serving: Protein 7g, Carbs 27g, Fat 3g = 168 Calories. Compared to traditional pumpkin pie, this pie is 5 times less fat and 1/2 the carbs with a boost of protein.

This is a perfect addition to your holiday table this year.

Don’t Fear Carbohydrates! They can actually be beneficial to your health and weight loss.

In the weight loss space, there is no other feared macronutrient like carbohydrates. Many of the crash and fad diets on the innerwebs today promote healthy living by eliminating or cutting carbs out of your diet.

But science will give you a better story of the importance of carbohydrates for health and weight loss. Carbohydrates are your bodies preferred source of energy. Your body can easily breakdown carbs into glucose. Glucose is what many of your important body systems use to function optimally. The two main body systems that use glucose is your brain and your nervous system.

Carbohydrates supply valuable vitamins and minerals to your body.

Carbohydrates Role in Disease Prevention:
Diets that are rich in whole grains, legumes, vegetables, and fruits may protect against:

● Heart attack and stroke by lowering blood pressure, improving blood lipids and reducing inflammation. One of best-known foods that help reduce cholesterol and reduce heart disease is oatmeal.

● Type-2 diabetes management and prevention

● Supports healthy GI Tract functions

● Research suggests high fiber diets may protect against colon cancer

How do they help with weight loss?

● Higher carb diets promote a higher metabolism
● Carbohydrates are protein sparing because they protect your muscle tissue from breakdown
● Improve your ability to perform athletically
● Maintain hormone levels

Protein Apple Fritter

Do you miss apple fritters as part of your diet?  This recipe takes the classic apple fritter and puts a healthy spin on it.


  • 1 tsp coconut oil
  • 1 small green apple
  • 1 tsp sweetened coconut
  • 1 tsp cinnamon
  • 1/2 c Kodiak Cakes mix
  • 1/2 c Unsweetened Almond Milk
  • 1/2 oz chopped Pecan
  • 1 Tbsp Caramel Sauce



  1. Peel and dice apple into 1/4 in pieces
  2. In a small pan add coconut oil, apple, coconut and cinnamon. Cook until apples are soft.
  3. Mix Kodiak Cake mix with almond milk. Add chopped pecans.
  4. Mix cook apple into Kodiak Cake mixture.
  5. Spray 12″ skillet with coconut spray and pour in Kodiak Cake mixture in pan.
  6. Cook until done on both sides. Drizzle with Caramel sauce.
    Healthy Protein Apple Fritter

Calories 512 – Macros P 17, C 70 , F 19 , Fiber 12


Gluten Free Protein Pancakes

One of my favorite meals is breakfast. I could eat breakfast for every meal of the day. These protein pancakes are high in protein and carbs and are great for a pre or post workout meal.  You can put different toppings and to change the macro nutrients. My personal favorite is caramel syrup, bananas and pecans.

  • 1/4 Cup Gluten Free Bisquick
  • 1 scoop Quest Protein Powder (I have used both Multiple Purpose Mix and Peanut Butter in this recipe)
  • 1/4 Cup Low Fat Cottage Cheese
  • 1/2 Cup Unsweetened Almond Milk
  • Coconut Oil Spray
  1. Heat pan and spray with coconut oil.
  2. If using a 12 in pan pour entire batter in pan. If using a smaller pan then pour 1/2 of the batter in the pan.
  3. Wait until the edges look dry so when you flipped the pancake it doesn’t fall apart.
  4. Cook second side for 2-3 minutes.
  5. Once done top with fresh fruit or other toppings.

Note: You can use this batter for pancakes or waffles.

Approximate macronutrient breakdown:  Protein 40 g, Carbs 50 g, Fats 3 g, Calories 387