Healthy LOW FAT Pumpkin Butter Recipe

Healthy Low Fat Pumpkin Butter Recipe
Written by The Protein Chef

One of my favorite seasonal recipes, Healthy Low Fat Pumpkin Butter! This butter goes great on just about anything, lasts over a week, is PACKED with fiber, and tastes even better than it looks!

Here is the recipe:

  • 15 Ounces (425g) Pure Pumpkin
  • 1/2 Cup (122g) Unsweetened Apple Sauce
  • 1/4 Cup Sugar Free Maple Flavored Syrup
  • 1 Tablespoon Lemon Juice
  • 2 1/2 Teaspoons Pumpkin Pie Spice
  • 1 Teaspoon Ground Cinnamon
  • 3 Teaspoons (12g) Light Brown Sugar
  • 1/2 Teaspoon Salt
  • 3 Scoops (90g) Vanilla Protein Powder

Calories in the WHOLE recipe:

  • Calories: 822
  • Fat: 6g
  • Saturated Fat: 0g
  • Sodium: 692mg
  • Carbs: 100g
  • Fiber: 37g
  • Sugar: 56g
  • Protein: 92g

Calories in each bowl (if you make 10):

  • Calories: 82
  • Fat: .6g
  • Saturated Fat: 0g
  • Sodium: 69.2mg
  • Carbs: 10g
  • Fiber: 3.7g
  • Sugar: 5.6g
  • Protein: 9.2g

Take out a large stove top pan and turn your burner on Medium-High heat. Add in all of your ingredients aside from your Protein Powder and mix everything together. Once your mix starts to bubble turn your burner down to Low-Medium heat and let your mix simmer for 20-25 minutes while occasionally stirring it. After 20-25 minutes turn your burner off, add in your Protein Powder, and mix everything together. Store your mix in mason jars once it cools. Mouthgasm!


  • Use a chocolate protein powder for more of a chocolate pumpkin taste!
  • Keep this in the fridge and it’ll last around 7-10 days!
  • You don’t need protein powder to make this recipe!

About the author

The Protein Chef

Derek Howes is a personal trainer and chef with over a decade of experience in the gym and kitchen. Derek, who is also known as The Protein Chef on his blog and YouTube channel shows his viewers every week that food doesn’t need to be boring or repetitive, it’s all about balance, moderation, and having the knowledge to change things up. His recipes which have been featured in the news, magazines, and on TV are cheap, quick, AND delicious! His motto in life is “everything in moderation” and is without question the most important habit he follows.

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