Healthier Pumpkin Spice Options for Fall 2026

Pumpkin spice season has arrived, and there are several options that enhance this seasonal favorite with added protein, fiber, and functional ingredients. Here are some notable treats in three categories.

**Hot Option:** IQ JOE® Pumpkin Spice Coffee

These instant Brazilian coffee stick packs feature pumpkin spice flavor along with a Brain Nutrient Blend, which includes magnesium L-threonate and lion’s mane extract. Each stick contains 20 calories, 4 grams of carbohydrates, 1 gram of fiber, no sugar, 1 gram of protein, 80 mg of magnesium, and 200 mg of caffeine. This coffee provides a flavorful way to enjoy pumpkin spice while keeping added sugars minimal.

**Cold Option:** Smoothie King Pumpkin GLP-1 Slim-N-Trim

This seasonal smoothie combines organic pumpkin, almond milk, banana, almonds, Smoothie King's Slim-N-Trim blend, and pumpkin spices. A 20-ounce serving offers 300 calories, 34 grams of carbohydrates, 9 grams of fiber, 13 grams of sugar (with no added sugar), 23 grams of protein, and 13 grams of fat. This smoothie is particularly notable for its balance of protein and fiber, making it a filling option.

**Bite Option:** IQ BAR® Pumpkin Spice Protein Bar

This plant-based bar is made with almonds, pea protein, prebiotic fiber, pumpkin powder, cinnamon, lion’s mane, and vitamin E. Each bar contains 180 calories, 15 grams of carbohydrates, 8 grams of fiber, 1 gram of sugar (with no added sugars), 12 grams of protein, and 11 grams of fat. It offers a convenient grab-and-go snack that doesn't compromise on flavor or nutrition.

**DIY Pumpkin Spice**

For those who prefer to make their own seasonal flavors, consider keeping pumpkin pie spice on hand. This usually includes cinnamon, ginger, nutmeg, and allspice. It's easy to sprinkle into coffee, smoothies, oatmeal, Greek yogurt, or pancake batter, and works well with roasted sweet potatoes and other fall vegetables.

Molly Kimball, RD, CSSD, is a registered dietitian and nutrition journalist in New Orleans, as well as the founder of the Ochsner Eat Fit nonprofit restaurant initiative.