Pumpkin Yogurt (version 2)

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Back in 2021, I shared my recipe Pump It Up Pumpkin Yogurt, which was one of my first forays into mixing pumpkin puree with yogurt for a semi-DIY version of pumpkin yogurt. I say "semi-DIY" because I didn't make the yogurt from scratch.

A few years (and a lot of jars) later, I’ve landed on a version I like even more, so consider this the next iteration that is shareworthy.

Why pumpkin (belongs) in your yogurt

The idea is simple: stir pumpkin puree into Greek yogurt to yield a bigger, creamier bowl with more fiber and a good dose of beta-carotene (a provitamin for vitamin A formation). It turns a plain ol' cup of yogurt into a heartier breakfast that will hold you over until lunch - filling and holds staying power!

Recipe Ingredients (1 serving):

• 3/4 c (170 gm) nonfat plain Greek yogurt (I used Trader Joe’s brand; if you are dairy-free, then choose one of the higher protein dairy-free options)

• 1/2 c (120 gm) pumpkin puree (I used a canned puree, not the pie filling; even better if you steam your own fresh pumpkin but that will obviously require more of your time)

• 1/4 tsp pumpkin pie spice (definitely add more if you want more spicy)

• 1 Tbsp (6 gm) peanut powder (I used this one)

• 2 Tbsp cacao nibs (20 gm) (these)

• 2 Tbsp raw pepitas, toasted (I use TJ’s; not necessary to toast them but adds a nice flavor)

• small banana, sliced
• maple syrup, optional** (I added 1 tsp after eating about half of the yogurt to see how the sweetness would change - see note below)

Preparation Steps:

1. If you care to toast the pepitas, put them in a small skillet on medium heat for 2-3 minutes, stirring often, until they smell nutty and start to lightly brown. Let them cool.

2. In a container of your choice, stir the pumpkin puree, peanut powder, and pumpkin pie spice into the yogurt until it’s mixed "well enough".

3. Top with the sliced banana, cacao nibs, and pepitas, layering how you like it. **If you know you must have sweeter yogurt mixes, then you probably want to add the maple syrup and not test the waters too much. Store in the fridge for tomorrow or enjoy right away. 

Basic nutrition info:

490 calories
51 grams carbohydrate
11.5 grams fiber
29 grams protein
19 grams fat
~2:1 ratio of carbs to protein

Some mods

• Prefer a sweeter bowl? Use a vanilla Greek yogurt or add a little more maple syrup.

• Need more crunch? You can swap the banana for chopped apple or pear. 

• New to pumpkin puree in yogurt? You can cut the pumpkin amount in half to ease into it. 

Let me know if you try this version, and tag @nutritionmechanic if you're over on Instagram so I can see your pumpkin creations cuz you know I love that!

-Dina