October is in full swing! For the Nutrition Mechanic, that means pumpkin is on the brain (more so than usual!). Are you a lover of pumpkin as well? And I’m talking more than just pumpkin pie, friends!!
Have you ever given a pumpkin yogurt a try? If not, you are in for a treat! And if you’ve only had the store-bought varieties, you’re likely getting a good dose of added sugar and a subpar pumpkin content. Keep on reading for a simple homemade version that is easy to customize to your liking.
The quick DIY recipe is to simply mix plain yogurt with canned pumpkin puree and be done with it all. However, it is the “mix ins” that can make pumpkin yogurt much more palatable and nutritionally filling (and again, WAY BETTER than the store-bought flavors!).
I decided to toast unsweetened coconut flakes and slivered almonds for a crunchy, rich addition. Oh yeeaaaahhhh.
toasted slivered almonds
toasted unsweetened coconut flakes, extra toasted!
Even though I toasted the almonds and coconut flakes separately in a skillet, it took less than 5 minutes. Make sure you let them cool for a few minutes so you can really taste the delicious flavor when added to your yogurt mix.
Here’s the basic recipe:
- 1/2 c plain Fage 2% yogurt
- 1/4 c pumpkin puree (I used an organic variety)
- 2 Tbsp toasted slivered almonds
- 3 Tbsp unsweetened coconut flakes
- 1 tsp vanilla extract
- pinch of pumpkin spice
Toast the almonds and coconut flakes, separately in a skillet, for 2-4 minutes or until lightly brown (or your desired level of ‘toastiness’ - I like my coconut flakes nicely browned!). Make sure to stir often to prevent burning. Set aside to cool for a few minutes. Alternatively, you can do this step in advance and keep the ingredients in a small container for when you are ready.
Mix the pumpkin, yogurt, and vanilla extract together in a small bowl until evenly blended. I used a small spatula to do this.
Top the pumpkin yogurt with the rest of the goodies and enjoy!
Basic nutritional breakdown:
255 calories
13.5 grams carbohydrate
4.5 grams fiber
7.5 grams sugar (from the lactose milk sugar and the natural pumpkin)
16 grams protein
15 grams fat
A 1:1 carb to protein ratio for metabolic efficiency followers
Dare ya to give it a try! Post your ideas on Instagram and be sure to tag @nutritionmechanic so I can share in your fun creations!
-Dina
(lover of all things pumpkin)