11 Healthy Pumpkin Spice Snacks

This creamy cup would taste great in any season. With mild flavors of cinnamon, vanilla, and nutmeg, the yogurt is sweetened just a touch—enough to enhance but not overpower the flavors. It has more satisfying protein than two large eggs, which makes it a filling snack or addition to a meal.

Per 5.3 oz cup: 140 calories, 1.5 g saturated fat, 14 g carbs, 0 g fiber, 7 g added sugars, 15 g protein, 60 mg sodium

I love the ingredient list for this cold cereal treat: Almond milk, pumpkin purée, rolled oats, dates, cinnamon, sea salt, and nutmeg. The pumpkin flavor is strong, and it has a thick consistency. If you could eat canned pumpkin with a spoon, this one is for you.

Per 5 oz cup: 170 calories, 0 g saturated fat, 28 g carbs, 4 g fiber, 0 g added sugars, 4 g protein, 135 mg sodium

When I brought this mix home, my 6-year-old announced that he would definitely not like it, because he definitely does not like pumpkin. Surprise: He liked it. So did I. The pancakes I made were orangey/brown in color from the pumpkin and flavored with just enough cinnamon, nutmeg, and cloves. Coconut sugar provides a hint of sweetness—you can top with maple syrup or not. Next time I’d pair a serving with a yogurt and some fruit for a balanced, very satisfying breakfast.

Per ⅓ cup pancake mix (makes 3 to 4 small pancakes): 160 calories, 0.5 g saturated fat, 23 g carbs, 3 g fiber, 3 g added sugars, 4 g protein, 240 mg sodium

If you don’t feel like making your own pancakes or waffles, give these frozen options a try. While I can’t say they’re the healthiest—they’re made with refined white flour—they do have pumpkin and only 1 gram of added sugars per waffle. The lightly spiced flavor and the slight sweetness were enough that I didn’t feel the need to top them with anything. They wouldn’t be a breakfast choice for me, but they do make for a good afternoon snack with a cup of tea when you want something sweet.

Per waffle: 95 calories, 0.5 g saturated fat, 14 g carbs, <1 g fiber, 1 g added sugars, 2 g protein, 240 mg sodium

As a big fan of nut and seed butters, I imagined this product could easily become a part of my fall breakfast lineup, as a topping for whole wheat toast, swirled into oatmeal, spread on apple slices, and more. For me, though, it was unnecessarily sweet and that took away from the warm and cozy flavor imparted by cinnamon, nutmeg, ginger, and clove. Looking at the nutrition label, the amount of added sugars isn’t a deal-breaker—but taste-wise it was too much for my palate.

Per 2 tablespoons: 160 calories, 1.5 g saturated fat, 10 g carbs, 2 g fiber, 3 g added sugars, 5 g protein, 70 mg sodium

There are a surprising number of pumpkin spice-flavored milks and creamers—both dairy and nondairy—in stores. This is the one I gravitated toward most. Sure, it has 15 grams of added sugar per cup. But if you’re adding it to coffee—or tea, like I did—you’re going to use far less than that. And if you choose to froth it and add espresso for an at-home PSL, it’s about half the added sugar you’d get at Starbucks. Flavor-wise, it tastes great—not too sweet with hints of cinnamon, ginger, and nutmeg.

Per 1 cup: 150 calories, 0.5 g saturated fat, 23 g carbs, 1 g fiber, 15 g added sugars, 1 g protein, 110 mg sodium

Per 2 tablespoons: 19 calories, <0.5 g saturated fat, 3 g carbs, <1 g fiber, 2 g added sugars, <1 g protein, 37 mg sodium

Made with puréed pumpkin, pumpkin seeds, cinnamon, and nutmeg, I expected these to be sweet—but I was wrong. They’re regular tortilla chips with an autumnal, toasty twist. As with any chip, it’s easy to eat a few servings worth, so measure a portion ahead of time, and enjoy with your favorite dip.

Per 8 chips: 140 calories, 1 g saturated fat, 16 g carbs, 2 g fiber, 0 g added sugars, 2 g protein, 150 mg sodium

Of all the pumpkin spice foods I brought home, this was the one I was least looking forward to trying. I love chickpeas, but I also love dessert—and I’m not sure I want the two to mix. But I begrudgingly set aside my savory associations with hummus and gave it a try. I was impressed: The pumpkin spice and vanilla flavors really shine, and it does taste a bit like pumpkin pie. Texture-wise, it’s a little grainy.

Per 2 tablespoons: 60 calories, 2 g fat, 0 g saturated fat, 9 g carbs, 1 g fiber, 6 g added sugars, 1 g protein, 35 mg sodium

It’s got pumpkin. It’s got spice. But that’s about all this dip has in common with a PSL. It’s not sweet or pumpkin pie tasting at all, but this unusual spin on the pumpkin spice theme was too tasty not to include. The hot and spicy chili crisp partners beautifully with the creamy pumpkin-infused hummus.

Per 2 tablespoons: 80 calories, 1 g saturated fat, 6 g carbs, 1 g fiber, 0 g added sugars, 2 g protein, 140 mg sodium

Small and lightly coated in chocolate, these could be an easy way to settle a sweet tooth. The thin bars have a chewy texture and mild pumpkin spice flavor. Ingredient-wise, it’s one of the more processed options I tried, with ingredients like tapioca syrup, palm kernel oil, and chicory root fiber. Less-processed bar options included the richly spiced Pumpkin Pie Larabar, and a less-flavorful but higher in protein (thanks to the use of egg whites as an ingredient) Pumpkin Spice Rx Bar.

Per bar: 100 calories, 1.5 g saturated fat, 10 g carbs, 2 g fiber, 4 g added sugars, 2 g protein, 45 mg sodium

This is a great dessert pick. It’s not as convenient as the pre-wrapped Kind bar (you’ll have to cut off a third of the block for a serving). The ingredients, however, are all things you might find in your kitchen: Honey, pumpkin seeds, coconut oil, cocoa, and spices. Its rich cocoa flavor, warm cinnamon and cloves, and fudgey consistency are an intensely satisfying combination.

Per ⅓ bar: 115 calories, 6 g saturated fat, 10 g carbs, 2 g fiber, 7 g added sugars, 2 g protein, 84 mg sodium