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Low Fat Pumpkin Butter Recipe

Low Fat Pumpkin Butter

One of our favorite seasonal recipes, Low Fat Pumpkin Butter! This high fiber and high protein recipe goes great on just about anything!
5 from 1 vote
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Prep Time: 5 minutes
Cook Time: 30 minutes
Total Time: 35 minutes
Course: Dessert
Cuisine: American
Keyword: healthy, pumpkin butter, spread
Servings: 10 Bowls
Calories: 82kcal
Cost: $2

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  • 15 Ounces Pumpkin Puree
  • ½ Cup Unsweetened Apple Sauce
  • ¼ Cup Syrup - Maple Flavored Sugar Free
  • 1 Tablespoon Lemon Juice
  • 2 ½ Teaspoons Pumpkin Pie Spice
  • 1 Teaspoon Ground Cinnamon
  • 3 Teaspoons Light Brown Sugar
  • ½ Teaspoon Salt
  • 3 Scoops Protein Powder - Vanilla Protein Powder


  • Take out a large stovetop 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



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


Calories: 82kcal | Carbohydrates: 10g | Protein: 9.2g | Fat: 0.6g | Saturated Fat: 0g | Sodium: 69.2mg | Fiber: 3.7g | Sugar: 5.6g