Wednesday is for baking; pumpkin protein bars

Well, I was craving something savory to accompany my mid-afternoon coffee and found this yummy sounding recipe online; Pumpkin Chocolate Granola bars. I love pumpkin protein bars!

Given that this weekend is Canadian Thanksgiving (up north, we celebrate Thanksgiving when the fall harvest is actually coming in πŸ˜‰ ) and that I happen to have a few cans of pumpkin puree in my cupboard, I thought I’d get a jump on the holiday weekend baking.

Pumpkin protein barsI made a few substitutions to the original recipe to satisfy my need for extra protein (hence the whey powder and egg whites) and less sugar (reduced honey and no chocolate; sorry!). I’ll give you my version of pumpkin protein bars, with nutritional info at the end. Enjoy! (I know that I did!).

Fitknitchick’s Pumpkin Protein Bars

  • 3 cups large flake oats (not instant)
  • 1 tsp cinnamon
  • 1/2 tsp nutmeg
  • 1/2 tsp ginger powder
  • 1/2 cup pumpkin puree (no sugar added)
  • 1/2 cup applesauce (no sugar added)
  • 1/4 cup honey
  • 1/2 cup egg whites
  • 4 scoops protein powder
  • 1/2 cup sliced almonds
  1. Preheat oven to 350 degrees F. Line an 8 by 8 inch glass pan with parchment paper.
  2. In a large bowl, combine oats, protein powder and spices together.
  3. In a medium bowl, whisk pumpkin, applesauce, honey and egg whites together until smooth. Pour over the oat mixture and mix well. Stir in almonds.
  4. Evenly press mixture into prepared pan. Bake for 25-35 minutes, or until golden brown.
  5. Cool and slice into 12 squares.
Pumpkin protein barsNutritional info (per 1/12th of recipe); Calories, 155; Carbohydrates, 22.3 g; Dietary Fiber, 2.8 g; Sugar, 6.7 g; Total Fat, 2.2 g; Sat. Fat, 0.2 g; Protein, 12.1 g.

I love pumpkin! Do you have a favourite pumpkin recipe?

Any special meal plans for the holiday weekend? (American friends, you can tell me your plans for November early!)


Looking for an inexpensive way to jump-start your journey to fitness and health? Join my online Bootcamp today! Get more info by clicking the image below.

Looking for an inexpensive way to jump-start your journey to fitness and health? Join my online Bootcamp today! Get more info by clicking the image below.


  1. This looks like a great recipe. I can’t wait to try it.

  2. This looks amazing…I love pumpkin and am always looking for tasty healthy treats for my little girls lunch boxes. I’m stealing this ok?!

  3. I was just wondering, wouldn’t the high temperatures destroy the proteins? Whey protein becomes denatured at temperatures over 145 degrees. Since most cookies are generally baked at 350 degrees I imagine that this could be a detriment. Thanks!
    Michael Tibus recently posted…Heat-Related Illness Prevention – Heat Cramps, Exhaustion, and StrokeMy Profile

  4. Great question Michael! I will do some research and see if I can find an answer. But certainly other types of protein denature when cooked too? I’m thinking eggs and cheese? Does denaturing affect the way your body uses the protein? Questions to think about!

  5. Verena Kemp says:

    What kinda protein powder do you use??

    • Right now I have 3 different brands in my cupboard; GNC’s All Natural Whey Isoburst, Sisu’s Vanilla Whey and Arbonne’s Chocolate shake. All are terrific!

  6. You really make it seem really easy along with your presentation however I to find this matter to be really
    one thing which I believe I might by no means understand.
    It sort of feels too complex and extremely vast for me. I’m having a look forward in your subsequent put up, I will try to get the grasp of it!
    get your ex back recently posted…get your ex backMy Profile

  7. Yum! Can you skip the protein powder? I want to make them for my kids. I don’t like giving the little ones protein powder
    Stephanie Robbins recently posted…New Product for etnies affiliates and action sports bloggers!My Profile

    • Stephanie, absolutely! I would probably add in a little more dry ingredient just to offset the protein powder. How about some ground flax seed?


  1. […] Tamara – Pumpkin Protein Bars […]

  2. […] another pumpkin recipe for our health conscious readers. These Pumpkin Protein Bars from Fit Knit Chick are a great source of protein and great for those mornings when you need to grab breakfast on the […]

  3. […] Not just pumpkin pie (although it, along with pumpkin cheesecake,Β is one of my favourite desserts, especially with a drizzle of dark chocolate ganache…). Pumpkin quick breads and soups and curries and oats (try my recipe for Pumpkin Protein Oatmeal bars). […]