Apple cinnamon overnight oats are thick, creamy, and packed with wonderful spiced Fall flavor!

The best apple cinnamon overnight oats recipe

• Great for meal prep. Whip up a big batch on Sunday, and you never have to think about what to make in the morning during the week. Simply wake up to enjoy an almost instant healthy breakfast each day.
• They taste like homemade apple pie in a jar! Sweet apples, spicy cinnamon, and warm vanilla give the recipe all the familiar flavors of classic apple pie.
• Just eight ingredients. You may already have everything you need in your kitchen.
• Easy to customize. Add peanut butter, walnuts, raisins, chia seeds, or your favorite protein powder. Plus, unlike store bought overnight oat containers, you get to control how much sugar to include.
• Filling and satisfying. With chewy, high fiber oats and high protein yogurt, this delicious recipe will keep you full for hours.

The number one secret to the absolute sweetest, most buttery apple overnight oats you’ve ever tasted is to use homemade sautéed cinnamon apples instead of raw apples. It’s one simple extra step that makes all the difference.

You’ll also love these wholesome Applesauce Muffins

Step by step recipe video

Ingredients for apple cinnamon overnight oats

Apples – Choose a sweet and slightly tart, crisp apple variety. And try to avoid mushy apples from the grocery store, orchard, or farmer’s market. I love Pink Lady, Fuji, Granny Smith, Gala, or Honeycrisp apples here.

Cinnamon – Ground cinnamon gives the recipe a cozy autumn sweet-spicy taste.

Oats – Old fashioned rolled oats work best for overnight oat recipes, because they soften in liquids while still maintaining a chewy texture.

For gluten free apple cinnamon overnight oats, buy certified gluten free rolled oats. You can use quick oats or instant oats, although the consistency will be slightly more soft and mushy.

Yogurt – Use any thick, smooth vanilla yogurt. As a vegan, I like dairy free coconut yogurt. It also works to swap up to a fourth cup of the Greek yogurt with applesauce, pumpkin puree, or mashed banana.

Milk – Any milk is fine. Coconut milk or oat milk add extra creaminess. Or go with almond milk for a low calorie version.

Chia Seeds – These tiny seeds absorb liquid as the jars sit in the refrigerator, ensuring the finished recipe is extra creamy. They are also nutrition superfoods, with fiber, iron, healthy fats, and calcium.

Maple Syrup – Unrefined pure maple syrup compliments the cinnamon, apples, and vanilla. You can use brown sugar or a sugar free alternative if you prefer.

Almond Butter – Add an optional tablespoon of almond butter (or cashew butter) per serving if you want a richer, creamier result.

Other Ingredients – The recipe also calls for a pinch of salt, optional coconut oil or butter for sautéing, and optional protein powder.

Apple cinnamon overnight oat health benefits

• Very high in fiber
• Over 30g protein
• Good source of calcium, iron, and potassium
• No sugar added option
• Contains healthy probiotics and prebiotics
• High in vitamin C

How to make apple cinnamon overnight oats

Step 1: Combine the ingredients. Stir the rolled oats, protein powder, chia seeds, half teaspoon ground cinnamon, and fourth teaspoon salt in a large measuring cup. Then whisk in the milk, two tablespoons sweetener, and three fourths cup of the yogurt until smooth.

Step 2: Refrigerate overnight. Cover the oats and chill in the refrigerator overnight (or at least six hours). The chia seeds and oats will absorb excess liquid as the mixture sits, leaving you with magically thick, fluffy oatmeal the next day.

Step 3: Cook the apples. Peel the raw apple if desired, or leave the peel on for more fiber. Then dice the fruit into small cubes. Stir chopped apples with the remaining maple syrup, cinnamon, salt, and coconut oil or butter (or water) in a frying pan or saucepan over medium heat. Add more water or oil if needed to prevent sticking, and stir frequently until soft.

Step 4: Layer the oats. Divide the thickened cinnamon overnight oats evenly into two mason jars or bowls. Spread the remaining yogurt over the oats. Then layer the sautéed apples on top. You can also stir some of the apples into the oats.

Step 5: Eat with a spoon. Enjoy your very own Fall cinnamon apple oatmeal breakfast parfait either hot or cold. Or serve for dessert, topped with Coconut Ice Cream. Hey, why not?!

Step 6: Refrigerate leftovers. Store any leftover oatmeal in a covered container in the refrigerator for up to four days. You can also freeze the recipe, although the texture will not be as smooth and creamy.

Why sauté the apples?

Cooking the chopped apples with cinnamon caramelizes the fruit, bringing out its natural sweetness.

The sautéing process breaks down the starch and releases pectin, which gives sautéed apples a soft, tender texture just like baked apple pie filling.

Layer the hot apples over the creamy oats, and it tastes like eating dessert for breakfast.

Feel free to cook the apples a day or two in advance to save time. Let cool, then store them tightly covered in the refrigerator until ready to use.

Honestly, these cinnamon apples are so good that you might want to make extras to spoon over pancakes, ice cream, Vegan French Toast, or Protein Waffles.

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Apple Cinnamon Overnight Oats

These apple cinnamon overnight oats are topped with delicious sautéed apples and taste like homemade apple pie in a jar!

Course Breakfast

Cuisine American

Keyword apple, oatmeal, oats

Prep Time 5 minutes minutes

Cook Time 10 minutes minutes

Total Time 15 minutes minutes

Servings 2 servings

Calories 332kcal

Author Katie Higgins

Ingredients

• 1 cup rolled oats (90g)
• 3 tbsp protein powder (24g) (optional)
• 2 tsp chia seeds (8g)
• 1/2 tsp ground cinnamon (2g)
• 1/4 tsp salt
• 1 cup milk of choice (240g)
• 1 cup vanilla yogurt or dairy free yogurt (240g)
• 2 tbsp pure maple syrup or sweetener of choice (30g)
• 2 tbsp almond butter (30g) (optional)

Sautéed Cinnamon Apples

• 1 medium apple
• 1 tbsp pure maple syrup or sweetener of choice (15g)
• 2 tbsp coconut oil or butter (24g) (substitute water for low fat)
• 1/2 tsp ground cinnamon (2g)
• 1/8 tsp salt

Instructions

• 1. Stir oats, chia seeds, 1/2 tsp cinnamon, 1/4 tsp salt, and optional protein powder in a large measuring cup. Then whisk in milk, sweetener, and 3/4 cup of the yogurt.
• 2. Cover and refrigerate overnight, during which time the mixture will thicken considerably.
• 3. Meanwhile, dice the apples. Stir with the oil or water and remaining cinnamon, maple syrup, and salt in a saucepan or frying pan over medium heat.
• 4. Stir the sautéed apples frequently until soft, and add more water or oil if needed to prevent sticking.
• 5. When ready to serve, layer the apple cinnamon overnight oats, remaining yogurt, and cooked apples in mason jars or bowls. Enjoy hot or cold.
• 6. Store leftovers covered in the refrigerator for up to four days.
• View Nutrition Facts

Video

Notes

Adapted from these Pistachio Overnight Oats and my Tiramisu Overnight Oats.

 

Nutrition

Serving: 1serving | Calories: 332kcal | Carbohydrates: 41g | Protein: 30.5g | Fat: 6g | Saturated Fat: 0.9g | Polyunsaturated Fat: 3.1g | Monounsaturated Fat: 2g | Sodium: 280mg | Potassium: 578mg | Fiber: 11.5g | Sugar: 6g | Vitamin A: 200IU | Vitamin C: 5mg | Calcium: 435mg | Iron: 4mg

More overnight oats recipes

Peanut Butter Overnight Oats

Chocolate Overnight Oats

Overnight Breakfast Cookie

Protein Overnight Oats

Blueberry Overnight Oats

The post Apple Cinnamon Overnight Oats appeared first on Chocolate Covered Katie.

Did you know that you can easily make your own delicious vegan caramel sauce from a can of coconut milk?

The best vegan caramel sauce

• You’ll fall in love with the thick, creamy texture.
• Naturally gluten free, egg free, and dairy free.
• Sweet, salty, and buttery flavor, made with just 3 ingredients.
• Absolutely no corn syrup and no vegan butter. You probably already have everything you need in the kitchen pantry to make it right now!

If you’ve been looking for an easy vegan caramel recipe that tastes just as decadent as traditional caramel, this is the one to try.

The coconut milk creates a smooth and silky sauce without heavy cream, while coconut sugar imparts a rich caramel flavor.

Unlike many other caramel sauce recipes, there’s no need for a candy thermometer or complicated techniques. And no dates or condensed milk here either.

It’s perfect for dipping fresh apple slices, pouring over ice cream, iced coffee lattes, and other vegan desserts, or eating straight from the jar with a spoon.

Try it on top of Healthy Apple Pie

Step by step recipe video

Vegan caramel ingredients

From caramel apples, to grilled pineapple, to ice cream, dessert will never be the same. All you need to make the simple vegan recipe are coconut milk, sugar, salt, and optional vanilla extract.

Coconut Milk: For the creamiest and thickest caramel dip, choose full fat canned coconut milk or coconut cream. Light coconut milk, almond milk, and oat milk are tasty but yield a much thinner consistency.

Coconut Sugar: This unrefined sugar gives the homemade caramel its beautiful golden brown color and a deep, almost toffee-like flavor. You can use white or brown sugar, or pure maple syrup or agave if you prefer. Xylitol works well for a sugar free caramel.

Salt: Include a fourth teaspoon of salt to balance the sweetness of the sugar, or increase to half a teaspoon for more of a vegan salted caramel taste.

Vanilla Extract (optional): A small splash of pure vanilla extract adds yet another layer of warm flavor. It’s important to stir in the vanilla after turning off the heat.

How to make dairy free caramel sauce

Step 1: Whisk ingredients. Add the entire can of coconut milk or coconut cream, coconut sugar, and salt to a medium saucepan. Turn the heat to medium, and whisk until sugar dissolves.

Step 2: Bring to a boil. Stir occasionally until the liquid begins to boil. Once bubbling, allow the mixture to boil for about five minutes, stirring constantly and watching to ensure it does not boil over. Trust me, sticky caramel sauce on your stove top is not fun to clean!

Step 3: Turn to low. Lower the heat to a simmer, and let the liquid cook down to about half its original volume, stirring as needed to prevent sticking. This step should take around forty to sixty minutes, and the caramel will look thick and lightly golden in color when finished.

Step 4: Add the vanilla. If using, whisk in the vanilla extract after removing the saucepan from the heat, to avoid burning the vanilla.

Step 5: Cool and store. Let the plant based caramel sauce cool fully before transferring it to a covered jar or container. Refrigerate until cold, during which time it will thicken even more.

Vegan caramel is delicious drizzled over a Frappuccino Recipe

Coconut caramel FAQ

How do you get thick vegan caramel?

Be sure to use full fat coconut milk. Or choose coconut cream for even faster, thicker results.

If the sauce still looks thin after heating forty minutes, continue to simmer another twenty minutes or so. It will further reduce as the water evaporates.

Finally, chill the caramel in the refrigerator after cooling. Coconut milk caramel thickens as it sits. If time permits, refrigerate in a jar or container overnight for a perfectly thick, smooth sauce the next day.

Ways to use vegan caramel sauce

Drizzle it over nondairy frozen desserts, pancakes, waffles, oatmeal, brownies, or pretty much anything you can imagine. Below are four of my favorite uses for dairy free caramel.

Apple Bread

Vegan Cheesecake

Almond Milk Ice Cream

Vegan Brownies

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Vegan Caramel Sauce

This thick vegan caramel sauce is smooth, sweet, salty and made with just 3 ingredients!

Course Dessert, Snack

Cuisine American

Keyword caramel, coconut, coconut milk, easy, vegan

Cook Time 1 hour hour 10 minutes minutes

Total Time 1 hour hour 10 minutes minutes

Servings 1 cup

Calories 40kcal

Author Katie Higgins

Ingredients

• 13.5 oz full fat coconut milk or coconut cream
• 2/3 cup coconut sugar (95g) (pure maple syrup, agave, brown sugar, or xylitol also work)
• 1/4 tsp salt
• 1/2 tsp pure vanilla extract (optional)

Instructions

• 1. Stir canned coconut milk or coconut cream, sweetener, and salt in a saucepan over medium heat. Bring to a boil.
• 2. Once boiling, whisk continuously for 5 minutes. Watch the pot to make sure it does not boil over.
• 3. Turn the heat to a simmer, and cook 45-60 minutes or until the liquid thickens and reduces to about half its original volume. Stir occasionally during this time.
• 4. Remove the saucepan from the heat, then stir in the optional vanilla extract.
• 5. Let the vegan caramel sauce cool fully before transferring it to a covered container or jar. It is perfectly fine to use right away, or you can refrigerate overnight for a thicker texture.
• View Nutrition Facts

Video

Notes

It tastes absolutely amazing over homemade Coconut Ice Cream.

 

Nutrition

Serving: 1tbsp | Calories: 40kcal | Carbohydrates: 1g | Protein: 0.4g | Fat: 4g | Saturated Fat: 3.2g | Polyunsaturated Fat: 0.8g | Sodium: 37mg | Potassium: 45mg | Fiber: 0.4g | Sugar: 0.4g | Calcium: 3mg

More homemade vegan desserts

Vegan Chocolate Chip Cookies

Black Bean Brownies

Vegan Carrot Cake

Vegan Chocolate Mousse

Chickpea Blondies

Vegan Lemon Curd

Vegan Toffee

The post Vegan Caramel Sauce appeared first on Chocolate Covered Katie.

This delicious maple bread recipe is irresistibly soft, fluffy, and packed with the flavors of warm maple syrup, vanilla and cinnamon sugar!

The best homemade maple bread

• With rich maple swirled into each bite, it’s the perfect recipe for cold weather days.
• You will fall in love with the thick texture and tender crumb.
• A simple maple glaze icing takes the loaf to a whole new level of deliciousness.
• You’ll feel as if you were transplanted to a cozy little café in Vermont. Yet the recipe is surprisingly easy to make at home, with no yeast and no kneading or waiting hours for the bread dough to rise.
• Enjoy a slice or two for breakfast, hot from the oven with a cup of coffee. Or serve it warmed up, as a tasty afternoon snack or dessert.
• Low fat, oil free, dairy free, gluten free, and vegan options are all included. Plus, just 130 calories per serving.

You may also like this Apple Bread

Full recipe video

Maple loaf ingredients

Maple Syrup – You need a fourth cup in the bread and a tablespoon for the frosting. Be sure to buy pure maple syrup, which is not the same thing as maple flavored pancake syrup.

Pure Vanilla Extract – Warm vanilla compliments the maple and cinnamon in the recipe.

Flour – White all purpose flour or whole grain spelt flour both work. Whole wheat flour yields a heartier, denser bread. For a maple oatmeal loaf with a fun chewy composition, use oat flour.

If you want gluten free maple bread, go with all purpose gluten free flour. Or for a low carb baked good, follow my recipe for Almond Flour Muffins or Almond Flour Banana Bread and add half a teaspoon of maple extract.

Sugar – Use white sugar, unrefined coconut sugar, or a granular sugar free sweetener like monk fruit. For the best texture, it’s important to use both a dry and liquid sweetener. This gives the loaf a light and tender crumb, as opposed to a gummy finish.

Oil – I love coconut oil here. Vegetable oil or unsalted butter also work. You can substitute applesauce for an oil free quick loaf, but it will taste more like a muffin and lack that moist, buttery richness of bakery style bread.

Salt – The maple recipe calls for a pinch of salt to add depth of flavor.

Cinnamon – Ground cinnamon imparts autumn spice and natural sweetness without overpowering the maple.

Eggs (optional) – Eggs or prepared vegan flax eggs add lift to the loaf. If you want an eggless bread, swap half a cup milk or nondairy milk. It won’t rise as much but tastes just as delightful.

Water – Water adds moisture without extra calories.

Other ingredients – Unlike traditional yeast breads, this healthy maple quick bread uses baking powder and baking soda to create a wonderfully light texture.

What is maple extract?

This is the secret ingredient to the best maple flavor.

It may seem like a small amount, but do not skip the extract.

Your finished bread will not taste like authentic maple with just maple syrup on its own.

Look for bottled maple extract at your local grocery store, in the baking aisle near the vanilla extract. You can also find this extract at kitchen stores or online.

Maple extract is highly concentrated. A little goes a long way!

Still craving maple? Try this Healthy Maple Fudge

How to make maple bread

Step 1: Set the oven temperature. Preheat your oven to 350° Fahrenheit (176° Celsius). Grease a standard 9×5 inch loaf pan well, or line the bottom with parchment paper. Set this pan aside.

Step 2: Combine dry ingredients. In a large mixing bowl, stir the flour, sugar, baking powder, salt, baking soda, and cinnamon.

Step 3: Add wet ingredients. Whisk in the water, pure maple syrup, melted butter or oil, eggs or milk, pure vanilla extract, and maple extract. Stir just until evenly mixed and do not overbeat the batter.

Step 4: Transfer to the pan. Use a spatula to smooth the mixture into your prepared loaf pan.

Step 5: Bake. Place the pan on the oven’s center rack, and bake for forty minutes. Then test for doneness by inserting a toothpick into the center of the loaf. It is done when the toothpick comes out mostly clean.

Step 6: Let cool. Carefully remove the pan from the oven, and let it fully cool on a wire rack on the counter. Then go around the sides carefully with a knife and pop it out onto a large serving plate. (You can frost and slice it directly in the loaf pan if you prefer.)

Step 7: Serve and enjoy. The loaf is good on its own, but it’s even better iced with maple glaze. You can also spread maple butter, pumpkin butter, or almond butter on each slice. Sprinkle diced pecans or walnuts over the top if you wish.

Step 8: Store the recipe. If you have any leftovers, store them loosely covered on the counter overnight. Both the taste and texture are even better the next day. After one day, cover leftovers and refrigerate or freeze for freshness. They should keep about five days in the refrigerator or up to three months when frozen.

While the oven is hot, make Fall favorite Sweet Potato Brownies

Maple bread tips and troubleshooting

• Use pure maple syrup (not pancake syrup) and do not skip the maple extract.
• Measure the flour correctly. Loosely pack the measuring cup and level off any excess flour. If you want the most precise measurements, a kitchen food scale is recommended.
• Avoid overmixing the batter, which can lead to a tough or rubbery result.
• Start with room temperature ingredients. This helps the loaf cook more evenly and is especially important if you are using coconut oil, which hardens when cold.
• Turn the light on the oven to check the bread a few minutes before the written baking time. Climate, humidity, elevation, and an uncalibrated oven can all change the time a recipe needs to bake. If the top is browning too quickly while the inside is still gooey, add a foil tent and continue cooking.

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Maple Bread

Maple bread is the perfect cozy breakfast recipe for Fall, with a moist texture and bold maple flavor in each bite!

Course Breakfast, Dessert

Cuisine American

Keyword bread

Cook Time 40 minutes minutes

Total Time 40 minutes minutes

Servings 14 slices

Calories 130kcal

Author Katie Higgins

Ingredients

• 2 cups flour (240g)
• 3/4 cup sugar (150g)
• 2 tsp baking powder (8g)
• 3/4 tsp salt
• 1/2 tsp baking soda
• 1/2 tsp ground cinnamon
• 3/4 cup water (180g)
• 1/4 cup pure maple syrup (60g)
• 3 tbsp oil or butter (36g)
• 1 tsp pure vanilla extract (5g)
• 1 tsp maple extract (5g)
• 2 eggs or flax eggs (or 1/2 cup milk of choice)

Maple Glaze

• 3/4 cup powdered sugar (75g)
• 2 tbsp milk of choice (30g), or more if needed
• 1 tbsp pure maple syrup (15g)
• 1/4 tsp maple extract
• 1 tbsp butter (optional)

Instructions

• *The maple bread recipe works well with spelt flour, all purpose white flour, or all purpose gluten free flour.
• 1. Preheat oven to 350° Fahrenheit (176° Celsius). Grease a 9×5 inch loaf pan well, or line the bottom with parchment paper. Set aside.
• 2. Whisk flour, sugar, baking powder, salt, baking soda, and cinnamon in a large bowl. Then whisk in water, maple syrup, melted butter or oil, eggs or milk, vanilla extract, and maple extract until just evenly combined.
• 3. Smooth into the loaf pan, and bake on the center rack of the oven for 40 minutes or until a toothpick inserted into the center of the maple bread comes out mostly clean.
• 4. Meanwhile, make the optional maple glaze by whisking all glaze ingredients until thick and smooth. If too thin, slowly add in more powdered sugar. Or if too thick, add more milk.
• 5. Let the pan cool on a wire rack before popping the loaf out onto a serving plate and frosting with the maple glaze above or any toppings you wish. (You may also frost and slice the recipe directly in the loaf pan.)
• 6. Once cooled, slice and store leftovers on the counter for one night, in the refrigerator for up to five days, or frozen for up to three months.
• View Nutrition Facts

Video

Notes

The recipe was adapted from this Applesauce Cake.

 

Nutrition

Serving: 1slice | Calories: 130kcal | Carbohydrates: 24g | Protein: 3.5g | Fat: 3g | Saturated Fat: 0.3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 0.7g | Sodium: 90mg | Potassium: 82mg | Fiber: 2.1g | Sugar: 11g | Vitamin A: 60IU | Vitamin C: 1mg | Calcium: 10mg | Iron: 1mg

Easy Fall Breakfast Recipes

Flourless Pumpkin Muffins

Applesauce Muffins

Protein Pumpkin Bread

Easy Cinnamon Rolls

Baked Apple Cider Donuts

Oatmeal Muffins

Cranberry Orange Bread

Cinnamon Roll Baked Oatmeal

The post Maple Bread appeared first on Chocolate Covered Katie.

Smooth and ultra creamy, this healthy pumpkin pie recipe does not taste healthy at all!

Homemade healthy pumpkin pie

Pumpkin pie is often considered a much healthier choice than other popular holiday pies like pecan pie, apple pie, or chocolate cream pie.

However, many pumpkin pie recipes call for sweetened condensed milk, heavy cream, and a full cup of refined sugar!

In contrast, this healthier version is naturally sweetened, lower sugar, and packed with the same spiced cinnamon pumpkin flavor as the classic holiday dessert.

Serve it for Thanksgiving or Christmas, and leave all of your guests speechless. This may just be the creamiest pumpkin pie you will ever taste, healthy or otherwise.

You may also like this Crustless Pumpkin Pie

Step by step recipe video

Ingredients for the healthy dessert

The simple pie filling recipe calls for pumpkin, coconut milk, oats or flour, flax, unrefined sugar, spices, salt, and pure vanilla extract.

Pumpkin – Look for pumpkin puree as opposed to canned pumpkin pie mix. The latter already includes added sugar and spices.

Sometimes grocery stores run out of canned pumpkin puree during the holidays. If this happens, buy a sugar pumpkin or pie pumpkin and roast it at home.

Coconut Milk – For the richest, thickest dairy free pumpkin pie, I highly recommend using full fat canned coconut milk.

Lite coconut milk, skim milk, low calorie almond milk, or oat milk yield a thinner pie that is harder to slice. It still tastes delicious if you go with one of these substitutions.

Oats or Flour – Try whole grain spelt flour, white flour, oat flour, all purpose gluten free flour, or almond flour. Coconut flour requires less, so feel free to experiment.

Rolled oats are a fantastic option with fiber, antioxidants, and other health benefits. Quick oats or instant oats can be substituted.

Steel cut oats will not thicken the pie and yield smooth results.

Flax Egg – For an egg free vegan healthy pumpkin pie with no cholesterol, use ground flax. Non vegans can add one egg instead.

Spices – Cinnamon and pumpkin pie spice give flavor without extra fat and calories. If you cannot find pumpkin spice, replace it with additional cinnamon.

Or make homemade pumpkin pie spice. Combine 1/2 teaspoon ground cinnamon, 1/4 teaspoon each ground nutmeg and ground ginger, 1/8 teaspoon ground cloves, and optional 1/8 teaspoon ground allspice.

Refined sugar free pumpkin pie

My favorite refined sugar free options are coconut sugar and date sugar.

While they are more highly processed and lack the trace amount of nutrients present in unrefined sugars, traditional brown sugar or white sugar also work.

Use xylitol or a monk fruit erythritol blend for a pie with no sugar added.

I have not yet tried swapping the sugar for pure maple syrup or honey. If you try one of these options before I do, please let other readers and myself know how it goes.

Still craving pumpkin? Make a Pumpkin Spice Latte

Healthy pumpkin pie crust

You may use your own favorite pie crust recipe or a store bought crust.

I like the following homemade whole wheat pastry crust. Unlike many refrigerated or frozen crusts, this one is free of ingredients high in saturated fat like butter, lard, hydrogenated oil, and shortening.

Even though you are making a baked pumpkin pie, I recommend prebaking the crust first. This step ensures the finished crust will taste flaky and buttery, not soggy from the weight and moisture of the pumpkin.

• 1 1/2 cups all purpose or whole wheat pastry flour
• 1 teaspoon salt
• 1/3 cup sugar (or xylitol)
• 1/2 cup vegetable oil
• 2 to 4 tablespoons water

Preheat the oven to 200 degrees Fahrenheit. In a large mixing bowl, combine all dry ingredients. Add oil and stir. Add water as needed until it just sticks together but is not gummy. I normally need about 3 tablespoons. Press evenly into a well greased 9 inch pie pan. Put the crust into the preheated oven and immediately increase the temperature to 350 degrees Fahrenheit.

The bottom of the crust will rise, so either use pie weights during baking or just press the pie crust back down afterwards. Bake for 15 minutes. Let cool while you prepare the pumpkin pie filling.

Readers also love this holiday Vegan Pecan Pie

Pumpkin pie topping ideas

The healthy pumpkin pie is wonderful on its own.

But if you really want to take it to epic heights of deliciousness, top each slice with gooey vegan marshmallow fluff or a swirl of homemade Coconut Whipped Cream.

Pumpkin pie plus whip cream equals Thanksgiving in a dessert.

I can also vouch for the healthy pie topped with Coconut Ice Cream or Almond Milk Ice Cream.

How to make healthy pumpkin pie

Step 1: Bake a healthy crust. Prepare a pie crust. I love the healthy pie crust recipe above, or you can use a different recipe if you prefer. Once prepared, set the crust aside.

Step 2: Heat the oven. Preheat the oven to 400° Fahrenheit or 205° Celsius.

Step 3: Gather ingredients. If using rolled oats instead of flour, blend them first in a food processor or blender until they reach a fine flour consistency.

Step 4: Make the filling. Add pumpkin puree, coconut milk, oats or flour, flax or egg, sugar, cinnamon, pumpkin spice, salt, and vanilla to a food processor or large mixing bowl. Blend or stir very well until smooth.

Step 5: Assemble the pie. Once the filling is thick and evenly mixed, carefully pour it into the pie crust. Use a spatula to smooth the top.

Step 6: Bake. Place the pie pan on the center rack of the preheated oven. Bake 27 minutes. The texture should still look underdone when time is up.

Step 7: Let cool. Remove the pie from the oven. Set it on a wire rack to cool. When no longer hot, refrigerate uncovered (or loosely covered with paper towels) at least six hours or overnight. During this cooling stage, the pumpkin pie will thicken considerably and set to an easily sliceable texture.

Step 8: Enjoy. Serve to family and friends, after a healthy holiday feast of stuffed butternut squash or lentil loaf, cranberry sauce, green beans, and Vegan Sweet Potato Casserole.

Step 9: Store leftovers. Once set, store leftovers tightly covered in the refrigerator for up to five days. While you can slice and freeze the pie, its texture will not be as creamy once thawed. So I recommend against freezing if possible.

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Healthy Pumpkin Pie

This holiday favorite healthy pumpkin pie recipe is rich, creamy, and naturally sweetened!

Course Dessert

Cuisine American

Keyword healthy, pie, pumpkin

Cook Time 27 minutes minutes

Total Time 27 minutes minutes

Servings 8 slices

Calories 130kcal

Author Katie Higgins

Ingredients

• 15 oz pumpkin puree (425g)
• 13.5 oz canned coconut milk (380g)
• 1/4 cup rolled oats (20g) or 3 tbsp flour of choice
• 2 tbsp ground flax (14g) or 1 egg (for flax free, try this Vegan Pumpkin Pie)
• 1/2 cup coconut sugar or xylitol for sugar free (100g)
• 2 tsp cinnamon (5g)
• 1 tsp pumpkin pie spice (2g)
• 1/2 tsp salt
• 1 tbsp pure vanilla extract (15g)
• 1 pie crust (or use the crust recipe included above)

Instructions

• 1. Prepare a pie crust ahead of time, then set it aside.
• 2. To make the healthy pumpkin pie, start by preheating the oven to 400° Fahrenheit (205° Celsius).
• 3. If using oats, blend them first into a fine flour consistency, using a blender or food processor. Then stir or blend all pie ingredients together until smooth.
• 4. Pour the pumpkin filling into the crust and bake the pie for 27 minutes on the center rack of the oven. Its texture should still look underdone after this time.
• 5. Let it cool, then refrigerate at least 6 hours uncovered for the pie to thicken and set.
• View Nutrition Facts

Video

Notes

Also be sure to make this healthy Pumpkin Banana Bread.

 

Nutrition

Serving: 1slice | Calories: 130kcal | Carbohydrates: 4.4g | Protein: 2.5g | Fat: 12g | Saturated Fat: 7g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 2g | Sodium: 140mg | Potassium: 174mg | Fiber: 2.4g | Sugar: 1.4g | Vitamin A: 3000IU | Vitamin C: 12mg | Calcium: 23mg | Iron: 1mg

More About The Cookbook

More healthy holiday desserts

Healthy Chocolate Cake

Pumpkin Cupcakes

Vegan Cheesecake Recipe

Healthy Apple Pie

Vegan Chocolate Chip Cookies

The post Healthy Pumpkin Pie appeared first on Chocolate Covered Katie.

This low calorie pumpkin dessert features healthy ingredients like pumpkin puree, cinnamon, and almond butter. It’s soft and delicious, whether you’re on a weight loss diet or not!

Why you’ll love this low calorie pumpkin cake

• Packed with Fall pumpkin spice flavor.
• Options for low fat, oil free, and just 100 calories per slice.
• The moist, fluffy texture is out of this world!
• Topped with creamy pumpkin buttercream frosting that melts in your mouth.
• It’s dairy free, egg free, refined sugar free, and vegan.
• The entire recipe comes together in just one bowl. It’s so tasty and easy to prepare, you’ll want to make this cake over and over and over again.

You’ll also love this Crustless Pumpkin Pie

Step by step recipe video

Low calorie pumpkin spice cake ingredients

Pumpkin Puree – You need half a cup of fresh or canned pureed pumpkin. Make sure to buy a can of pure pumpkin, not pumpkin pie mix. Pumpkin should be the only ingredient.

Water – To lower the total calories, this pumpkin cake recipe calls for water instead of higher calorie milk or heavy cream.

Almond butter (optional) – Superfood almond butter replaces the oil found in traditional cakes. For a lower calorie option, use high protein Greek yogurt, mashed banana, or additional pumpkin puree.

Flour – I’ve successfully tested this cake with whole grain spelt, white, oat, and all purpose gluten free flour. I also include a low carb option for those who want to use almond flour.

Sweetener – Most similar sized cakes require a cup of sugar or more! In contrast, this low sugar healthier cake almost cuts that amount in half. You may use unrefined cane sugar or a granulated sugar free sweetener. White and brown sugar do work as well.

*I have not tried the recipe with pure maple syrup or honey instead of sugar. Please be sure to report back with results if you experiment.

Spices – Ground cinnamon and pumpkin pie spice add sweetness naturally, without extra sugar.

Other Ingredients – You also need white or apple cider vinegar, baking powder and baking soda, salt, and pure vanilla extract to make the low calorie dessert.

How to make the low calorie pumpkin recipe

Step 1: Prepare the pan. Preheat your oven to 350° Fahrenheit or 176° Celsius. Line the bottom of an eight inch square baking pan with parchment paper, or grease it well with fat free cooking spray. Set this pan aside.

Step 2: Combine dry ingredients. Add the flour, sugar, cinnamon, pumpkin pie spice, salt, baking powder, and baking soda to a large measuring bowl. Stir well.

Step 3: Add wet ingredients. If not already easy to stir, gently warm up the optional almond butter until easily stirrable. Then whisk the pureed pumpkin, water, almond butter, vinegar, and pure vanilla extract into the pumpkin cake mix. Stop stirring when the batter is just evenly combined.

Step 4: Spread into the pan. Use a spatula to transfer the cake batter into your prepared baking pan, and smooth down the top of the cake.

Step 5: Bake. Place the pan on the oven’s center rack. Cook for 18 minutes, or until light and fluffy. A toothpick inserted into the center of the low calorie cake should come out mostly clean.

Step 6: Cool the cake. Carefully move the pan to a wire rack on the counter to cool.

Step 7: Add frosting. Once fully cooled, go around the sides of the pan with a knife to loosen the pumpkin cake. Pop it out onto a large serving plate and add frosting as desired. (Alternatively, you can frost the cake from inside the pan.) If you can wait, the cake tastes even sweeter a day after it’s made.

Step 8: Store leftovers. The recipe is fine to leave out at room temperature for a few hours, such as when transporting to a party or serving to family or guests. For optimal freshness, I recommend storing leftovers covered in the refrigerator and consuming within five days. Or slice and store in a tightly covered container in the freezer for up to three months. Thaw frozen cake before enjoying.

Low calorie pumpkin frosting

Feel free to use any store bought or homemade brown butter, caramel, vanilla buttercream, or even chocolate frosting. You can also dust the cake with powdered sugar.

Or serve it as a coffee cake for breakfast topped with berries or other sliced fruit.

My favorite way to eat the cake is with low calorie Healthy Cream Cheese Frosting.

With a sweet and tangy flavor, this frosting perfectly compliments the pumpkin cake, and it contains no butter or shortening.

I replace half the optional cinnamon in the icing recipe with an equal amount of pumpkin pie spice, for a low calorie and super creamy pumpkin spice frosting.

Pumpkin cake FAQ

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100 Calorie Pumpkin Cake

This low calorie pumpkin dessert recipe is moist, fluffy, low fat, and packed with delicious pumpkin spice flavor!

Course Dessert, Snack

Cuisine American

Keyword cake, low calorie, pumpkin

Cook Time 18 minutes minutes

Total Time 18 minutes minutes

Servings 9 slices

Calories 100kcal

Author Katie Higgins

Ingredients

• 1 1/2 cups flour (spelt, white, or all purpose gluten free) (180g) (Or try this low carb Keto Pumpkin Bread)
• 2/3 cup raw cane sugar or granulated sugar free sweetener (130g)
• 1 1/2 tsp ground cinnamon
• 1 tsp baking powder
• 3/4 tsp baking soda
• 3/4 tsp salt
• 1/2 tsp pumpkin pie spice or additional cinnamon
• 1/2 cup pumpkin puree (120g)
• 1/2 cup water (120g)
• 3 tbsp almond butter or additional pumpkin puree (45g)
• 2 tsp pure vanilla extract (10g)
• 2 tsp apple cider vinegar or white vinegar (10g)

Instructions

• 1. Preheat the oven to 350° Fahrenheit (176° Celsius). Line the bottom of an 8 inch square baking pan with parchment paper, or grease it well. Set aside.
• 2. Stir flour, sugar, cinnamon, pumpkin pie spice, salt, baking powder, and baking soda in a large bowl.
• 3. If using, warm up almond butter until easily stirrable. Stir pumpkin puree, water, almond butter, vinegar, and vanilla extract into the dry ingredients until just evenly mixed.
• 4. Spread batter into the prepared baking pan.
• 5. Bake on the oven's center rack for 18 minutes or until a toothpick inserted into the center of the cake comes out mostly clean.
• 6. Let cool fully before adding frosting. (Tip: This low calorie pumpkin cake tastes even fluffier and sweeter the next day.)
• 7. Once cooled, you can let the cake sit out for a few hours or store leftovers covered in the refrigerator for up to 5 days. Or freeze for up to 3 months.
• View Nutrition Facts

Video

Notes

Be sure to also try this low calorie Applesauce Cake.

 

Nutrition

Serving: 1slice | Calories: 100kcal | Carbohydrates: 23g | Protein: 2.9g | Fat: 0.4g | Saturated Fat: 0.1g | Polyunsaturated Fat: 0.2g | Monounsaturated Fat: 0.1g | Sodium: 195mg | Potassium: 109mg | Fiber: 2.8g | Sugar: 7.9g | Vitamin A: 230IU | Vitamin C: 2mg | Calcium: 10mg | Iron: 1mg

More low calorie pumpkin desserts

Crustless Pumpkin Pie (40 calories)

Flourless Pumpkin Muffins (52 calories)

Protein Pumpkin Bread (100 calories)

Pumpkin Dip (60 calories)

Healthy Pumpkin Pie (130 calories)

Pumpkin Mousse (100 calories)

The post 100 Calorie Pumpkin Cake appeared first on Chocolate Covered Katie.

This healthy chocolate chip chickpea cookies recipe is secretly eggless, refined sugar free, and vegan. They taste so good, no one can ever guess!

The best chocolate chip chickpea cookies

• Packed with fiber and healthy ingredients.
• You’ll fall in love with the soft, chewy texture.
• Easy to make, with both grain free and gluten free options included.
• There’s no oil, no butter, and no flour required!

Most importantly, these chickpea chocolate chip cookies are even more gooey and delicious than Toll House chocolate chip cookies.

I made a batch for a family gathering over the weekend, and my niece and nephew both gave the homemade chickpea cookies their highest stamp of approval. Imagine like a deep dish chocolate chip cookie pie, in the convenient form of a cookie.

Just bake the recipe for yourself to see!

Also try these popular Chickpea Blondies

Step by step recipe video

Chocolate chip chickpea cookie ingredients

Chickpeas – The recipe calls for one standard size 15 oz can of chickpeas or garbanzo beans. If you want to cook chickpeas from scratch instead, it’s about 1 1/2 cups of cooked beans.

Oats or Almond Flour – You need either quick oats or almond flour for a grain free option. Old fashioned rolled oats work if you pulse them a few times alone in a food processor.

Almond Butter – The almond butter adds richness and masks any bean flavor. Use peanut butter for chocolate chip peanut butter cookies, or coconut oil for a nut free version.

Sweetener – While honey or pure maple syrup do work, raw cane sugar or brown sugar give the recipe more of a soft cookie texture. Or choose a granulated sugar free sweetener to make sugar free cookies.

Chocolate Chips – I throw in about half a cup of chocolate chips. Feel free to substitute carob chips or raisins. You can also add a handful of shredded coconut, diced walnuts or pecans.

Applesauce or Greek Yogurt – This ingredient adds moisture while keeping the chickpea cookies low fat. Mashed banana or pumpkin puree work if you prefer.

Vanilla Extract – A teaspoon of pure vanilla extract gives the cookies that classic homemade chocolate chip cookie taste.

Other Ingredients – You will also need baking powder, baking soda, salt, and an optional pinch of ground cinnamon. No eggs!

Want more bean desserts? Make Black Bean Brownies or a Chocolate Chip Skillet Cookie

How to make chickpea chocolate chip cookies

Step 1: Prepare the beans. Start by draining and rinsing the canned chickpeas very well in a colander. Shake off any excess water. Alternatively, cook raw chickpeas and let them cool.

Step 2: Make cookie dough. Add the chickpeas, sweetener, oats or almond flour, applesauce, almond butter, vanilla extract, baking powder, baking soda, salt, and optional cinnamon to a large food processor. Blend on high until smooth, stopping to scrape down the sides as needed.

Step 3: Chill the dough. Stir in the chocolate chips by hand with a spoon or spatula. Then refrigerate the chickpea cookie dough until firm enough to easily scoop into cookies.

Step 4: Shape into cookies. Preheat your oven to 350° Fahrenheit or 176° Celsius. Use a cookie scoop or spoon to drop cookie dough balls onto a nonstick silicone or greased cookie sheet. These cookies do not spread much, so press down with a spoon if you want flatter cookies.

Step 5: Bake. Place the cookie sheet on the center rack of the preheated oven, and bake 8 minutes for gooey cookies or 10 minutes for cakey cookies. Remove the still underbaked cookies from the oven and let cool before handling. They firm up as they cool.

Step 6: Eat! This is the most fun step. Repeat it until all of the cookies are gone.

Step 7: Package leftovers. If you have more willpower than I do and find yourself with leftover cookies, store them in a covered container on the counter for one day, refrigerated for five days, or frozen for up to three months.

Frequently asked questions

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Chocolate Chip Chickpea Cookies

Chocolate chip chickpea cookies feature a delicious fudgy texture and gooey chocolate chips in each bite. Gluten free, egg free, and no flour required!

Course Dessert

Cuisine American

Keyword beans, chickpeas, chocolate chip cookies, chocolate chips, garbanzo beans

Cook Time 8 minutes minutes

Total Time 8 minutes minutes

Servings 12 cookies

Calories 60kcal

Author Katie Higgins

Ingredients

• 1 (15 oz) can chickpeas
• 2/3 cup raw cane sugar (130g) (or brown sugar or granulated sugar free sweetener)
• 1/2 cup quick oats or almond flour (50g)
• 1/2 cup chocolate chips (80g)
• 2 tbsp almond butter or oil (30g)
• 2 tbsp applesauce or yogurt (or additional almond butter) (30g)
• 1 tsp pure vanilla extract (5g)
• 1 tsp baking powder
• 1/4 tsp baking soda
• 1/4 tsp salt
• 1/2 tsp ground cinnamon (optional)

Instructions

• 1. Drain and rinse the chickpeas, shaking off excess water.
• 2. Blend beans, sweetener, oats or almond flour, applesauce, almond butter, vanilla, baking powder, baking soda, salt, and optional cinnamon in a high quality food processor. Stop occasionally to scrape down the sides, and blend until smooth. (For best taste and texture, do not use a blender.)
• 3. Stir chocolate chips into the cookie dough by hand. Then refrigerate until firm enough to scoop into cookies.
• 4. Preheat oven to 350° Fahrenheit (176° Celsius). Drop cookie dough balls onto a nonstick silicone or greased cookie sheet. They do not spread much as they bake, so press down with a spoon if you want flat cookies instead of thick ones.
• 5. Bake on the center rack of the oven for 8 minutes (gooey cookies) or 10 minutes (cakey cookies). Remove from the oven and let cool before handling, during which time they will firm up.
• 6. Once cooled, store leftover chickpea cookies in a covered container on the counter for one day or in the refrigerator for up to five days. Cookies can also be frozen for up to three months.
• View Nutrition Facts

Video

Notes

Adapted from my Chickpea Cookie Dough Dip and the famous Deep Dish Cookie Pie.

 

Nutrition

Serving: 1cookie | Calories: 60kcal | Carbohydrates: 9g | Protein: 2.9g | Fat: 2g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Sodium: 40mg | Potassium: 98mg | Fiber: 2.8g | Sugar: 0.7g | Vitamin A: 1IU | Vitamin C: 1mg | Calcium: 11mg | Iron: 1mg

More chickpea desserts

Chocolate Chickpea Brownies

Chocolate Hummus

Protein Cookie Dough

Blender Muffins

Snickerdoodle Blondies

Chocolate Chip Cookie Dough Truffles

White Chocolate Raspberry Blondies

The post Chocolate Chip Chickpea Cookies appeared first on Chocolate Covered Katie.

This healthy cream cheese frosting recipe is light, fluffy, and naturally sweetened. You will love the soft, whipped texture and tangy cream cheese flavor!

What makes this the best healthy cream cheese frosting?

• No butter, no shortening, and no powdered sugar.
• One simple trick makes the frosting so much thicker and fluffier than similar recipes.
• It tastes like cheesecake you can eat with a spoon.
• Perfect for topping carrot cake, cupcakes, red velvet cake, or cinnamon rolls!
• You need just four ingredients, with low calorie, dairy free, gluten free, sugar free, low carb, vegan, and keto options all included.

Try it on this Carrot Cake Banana Bread

Step by step recipe video

Key ingredients

Yogurt or Tofu – Greek yogurt or soft tofu both work well to add thickness and creaminess. As a bonus, low fat yogurt and tofu are high in protein and low in saturated fat. For vegan cream cheese frosting, use dairy free yogurt or the silken tofu option.

Cream Cheese – You can buy block or whipped Philadelphia cream cheese (reduced fat or regular), soy free cashew cream cheese, or store bought or homemade vegan cream cheese.

Unrefined Sugar – Many healthy cream cheese frosting recipes call for pure maple syrup or honey. While you can use one of those here, the consistency of the icing will be thinner. For the best fluffy texture, I like to start with raw cane sugar and pulse in a blender or food processor until fine and powdery. Voila! An easy, healthier alternative to processed powdered sugar.

Vanilla Extract – A teaspoon of pure vanilla extract balances the tanginess of the cream cheese.

Ground Cinnamon (optional) – Add up to a half teaspoon of cinnamon for cozy warmth and sweetness without a ton of extra calories. A pinch of chai or pumpkin pie spice is also lovely.

Above, healthy cream cheese frosting tastes delicious spread on Easy Cinnamon Rolls.

How to make yogurt cream cheese frosting

Step 1: Soften the cream cheese. Let the cream cheese sit out on the counter for up to an hour ahead of time. This step is especially important if you are using blocks, because it will blend more easily and smoothly when soft.

Step 2: Make healthy powdered sugar. If you are using granulated sugar, blend it alone in a food processor until it turns to fine powder.

Step 3: Combine all ingredients. Add the tofu or yogurt, softened cream cheese, powdered sweetener, pure vanilla extract, and optional cinnamon to a food processor or stand mixer. It also works in a large bowl with hand beaters.

Step 4: Blend until smooth. Process on high, stopping occasionally to scrape down the sides of the machine. Continue blending until the mixture is thick, whipped, and super fluffy.

Step 5: Chill if desired. You can serve the healthy cream cheese icing straight away, or refrigerate until cold if you prefer a firmer texture. It will also be much more firm after sitting loosely covered in a bowl overnight in the fridge. If time permits, I love making the recipe a day in advance.

Turn it into different flavors

In addition to the aforementioned cinnamon, and chocolate and lemon variations (below), you can create endless custom frosting flavors from the base recipe.

High Protein Frosting: Blend in two tablespoons of your favorite flavored protein powder.

Maple Cream Cheese Frosting: Add two drops of maple extract. Taste, then slowly add more drops if you want a stronger maple flavor.

This idea works for peppermint, coconut, or almond extract as well.

Pumpkin Cream Cheese Frosting: Replace a fourth cup of the Greek yogurt or tofu with canned pumpkin puree. Include the optional cinnamon, as well as a fourth teaspoon of ground pumpkin spice.

Peanut Butter Frosting: Replace at least one fourth cup of the Greek yogurt or tofu with creamy peanut butter. Almond butter, pecan butter, or cashew butter work too.

Coffee Cream Cheese Icing: Blend in a teaspoon of instant coffee or espresso powder.

Frequently asked questions

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Healthy Cream Cheese Frosting

This is the best healthy cream cheese frosting recipe you will ever try, with just four ingredients and no powdered sugar!

Course Dessert

Cuisine American

Keyword cream cheese

Prep Time 5 minutes minutes

Total Time 5 minutes minutes

Servings 2 cups

Calories 40kcal

Author Katie Higgins

Ingredients

• 8 oz cream cheese or vegan cream cheese (225g)
• 3/4 cup Greek yogurt or silken tofu (180g)
• 1/2 cup unrefined sugar (80g) or 2/3 cup powdered monk fruit (can also sub 1/3 cup pure maple syrup)
• 1 tsp pure vanilla extract (5g)
• 1/2 tsp ground cinnamon (optional)

Instructions

• 1. Let cream cheese sit at room temperature for up to an hour to soften, so it will blend more smoothly.
• 2. If using granulated sweetener, blend it alone in a food processor until it turns fine and powdery.
• 3. Process softened cream cheese, tofu or yogurt, sweetener, vanilla extract, and optional cinnamon in a food processor or stand mixer, or with hand beaters in a large bowl. Stop occasionally to scrape down the sides, and blend until smooth and fluffy.
• 4. Serve right away, or refrigerate until cold for a thicker texture. The healthy cream cheese frosting is also much firmer after sitting loosely covered overnight in the refrigerator.
• 5. Store any leftovers after a day in a tightly covered container in the refrigerator for up to five days.
• View Nutrition Facts

Video

Notes

The healthy frosting recipe is perfect for Healthy Carrot Cake Cupcakes.

 

Nutrition

Serving: 1tbsp | Calories: 40kcal | Carbohydrates: 0.4g | Protein: 1.9g | Fat: 4g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 30mg | Potassium: 84mg | Calcium: 76mg | Iron: 1mg

Ways to use healthy cream cheese frosting

Keto Pumpkin Bread

Vegan Carrot Cake

Applesauce Muffins

Protein Banana Bread

Black Bean Brownies

Cinnamon Roll Baked Oatmeal

Strawberry Sweet Rolls

The post Healthy Cream Cheese Frosting appeared first on Chocolate Covered Katie.

Healthy Butterfingers feature a classic toffee-like crunch, smooth chocolate coating, and much less saturated fat and sugar than the packaged candy bars!

Why you’ll love these healthy Butterfingers

• You need just 5 ingredients to make the recipe.
• As if by magic, they have the exact same crispy, crunchy texture of store bought peanut butter Butterfinger candy bars!
• You’ll immediately become obsessed with the rich chocolate peanut buttery flavor.
• The homemade healthy candy bars defy all logic. Whole grain, dairy free, refined sugar free, gluten free, and vegan options are all included.
• Plus, unlike packaged Butterfinger bars, there is NO corn syrup. Instead, they are naturally sweetened with pure maple syrup and nutrient rich blackstrap molasses.

It’s one of those recipes you really have to try in order to believe!

You may also like: Healthy Chocolate Chip Cookies

Step by step recipe video

Update: I’ve since made the no bake Butterfinger bars even healthier and easier to prepare, by eliminating the granulated sugar and cooking step altogether.

The original healthy Butterfinger bars

You may now find hundreds of healthy Butterfinger recipes on the internet.

This is the one recipe that started it all, which I first shared almost 15 years ago.

My inspiration for these homemade Butterfinger candy bars came from a dollar bin cookbook I saw at a local fabric and craft store.

The book recipe, which yielded a standard 8 inch pan just like mine, called for a full cup of sugar, 1/3 cup of shortening, and 3/4 cup of corn syrup!

Yes, 3/4 cup of corn syrup in addition to the cup of sugar…

It was basically screaming for a healthy makeover.

I got to work on the challenge as soon as I got home. Luckily, this is one of those recipes that turned out perfectly on the first try, and the healthy “Betterfinger” bars really do taste like actual Butterfinger candy bars!

If you’re looking for a healthy dessert that will impress even the most skeptical or pickiest of eaters, these healthy vegan Butterfingers are definitely the recipe to try on all your friends.

In the years since I first published, it’s become one of the site’s most popular recipes. The copycat Butterfingers are a delicious snack or dessert for Halloween, Easter, or any time you are craving crispety, crunchety peanut buttery chocolate candies.

Readers often write in to tell me that even their health-food-hating dads, moms, brothers, sisters, girlfriends, or boyfriends love the bars too!

Key ingredients

Flake Cereal – I like bran flakes, but multigrain or gluten free corn flakes work well too.

Peanut Butter – This can be crunchy or creamy. Natural peanut butter is the healthiest option, although brands like Skippy or Jif are fine. Make them more allergy friendly by substituting almond butter, cashew butter, or nut free sunflower seed butter.

Pure Maple Syrup – An unrefined liquid sweetener like maple syrup, agave, or honey (not for vegans) adds sweetness and the stickiness needed to bind the bars together.

Blackstrap Molasses – This is my favorite healthy sugar alternative. It provides a classic toffee or caramel flavor while also giving you iron, calcium, and magnesium.

Salt – A pinch of salt balances the sweetness in these homemade Butterfingers.

Chocolate Chips – I like semi sweet or dark chocolate chips, which contain more flavanols than milk chocolate. Use dairy free chocolate chips for vegan Butterfingers.

Oil (optional) – Stirring a teaspoon of coconut oil into the chocolate yields a smoother sauce. You can absolutely omit the oil if you prefer.

While the peanut butter is out, make Chocolate Oatmeal Fudge Bars

How to make healthy gluten free Butterfingers

Step 1: Bring peanut butter to room temperature. You want the nut butter to be soft and easy to stir. Either let it sit out of the refrigerator until easily stirrable, or warm it up with the pure maple syrup and molasses in a saucepan on the stove top.

Step 2: Combine all ingredients. Add the softened nut butter, sweeteners, salt, and flake cereal to a large measuring cup or saucepan.

Step 3: Mix everything together. Stir the ingredients vigorously with a fork or heavy spatula. Crush the cereal well. Keep stirring until everything is thoroughly mixed and evenly coated.

Step 4: Spread into a pan. Line the bottom of an eight inch square baking pan with wax or parchment paper. Transfer the peanut butter cereal mixture to the pan, and smooth it down evenly. It will fill the whole pan, or you can make thicker bars by only filling it up halfway.

Tip: I like to use a second layer of parchment paper to really press the mixture into the pan.

Step 5: Freeze. Place the baking pan in the freezer until the bars are fully hardened.

Step 6: Add chocolate. Carefully melt the chocolate chips in a microwave or double boiler. Remove the frozen Butterfingers from the freezer and pour the chocolate sauce on top. Alternatively, you can slice into bars and then dip each bar in melted chocolate.

Step 7: Return to the freezer. Freeze the pan again for just a few minutes, to set the chocolate. Remove when the topping is still a little soft, to prevent it from cracking when you slice bars.

Step 8: Enjoy! If you somehow happen to find yourself with leftovers, store them in a very cool place on the counter for up to a week. (Emphasis on cool, as they will slowly start to melt at room temperature.) Or cover tightly and store in the refrigerator for up to two weeks or freezer for up to three months. Or just ship the bars to me. I’ll eat them for you!

Leftover melted chocolate? Try this Chocolate Raspberry Bark

Homemade Butterfinger health benefits

High iron. Thanks to powerhouse blackstrap molasses and antioxidant rich chocolate, the crunchy chocolate peanut butter candy bars give you 10% of the daily iron recommendation.

High protein. Each bar provides over 6.5 grams or protein, even without any protein powder!

Good source of fiber. You get whole grains and close to 10% of the RDA for fiber in 1 serving.

Low sugar. These contain just 10 grams of sugars, as opposed to more than 20 grams in a packaged Butterfinger candy bar.

Low saturated fat. The homemade version has just 2 grams saturated fat instead of the 5 grams in the store bought version. They are lower calorie and lower carb too.

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Healthy Butterfingers

Make your own crispety, crunchety, chocolate peanut butter homemade healthy Butterfingers, with gluten free and vegan options and just 5 ingredients!

Course Dessert, Snack

Cuisine American

Keyword bran flakes, butterfinger, candy, chocolate, healthy, molasses, peanut butter, vegan

Prep Time 10 minutes minutes

Total Time 10 minutes minutes

Servings 16 bars

Calories 160kcal

Author Katie Higgins

Ingredients

• 1 cup peanut butter or allergy friendly nut or seed butter (240g)
• 1/3 cup pure maple syrup or honey (80g) (For keto, try these Keto Candy Bars)
• 1 1/2 tbsp blackstrap molasses or additional maple syrup (22g)
• 1 1/2 cups flake cereal (such as bran flakes or gluten free corn flakes)
• 1/8 tsp salt (increase to 1/4 tsp if using unsalted nut butter)
• 3 oz chocolate chips or sugar free chocolate chips (increase to 9 oz if you wish to coat the entire bar in chocolate)

Instructions

• 1. Let peanut butter sit out until easy to stir. Alternatively, warm it in a saucepan on the stove top with the maple syrup and molasses.
• 2. Stir the softened nut butter, sweeteners, salt, and cereal in a large measuring cup or saucepan. Crush the cereal with a fork or heavy spatula, and keep stirring until all cereal is evenly coated.
• 3. Transfer the mixture to an 8 inch square pan lined with parchment paper. Smooth it down to fill the whole pan, or make thicker bars by only filling up half of the pan. Press down very firmly.
• 4. Place the pan of healthy Butterfingers in the freezer to harden.
• 5. Melt chocolate chips in the microwave or a double boiler. Pour the melted chocolate over the frozen Butterfingers or dip each bar in chocolate.
• 6. Freeze again to set the chocolate shell. If cutting into bars, remove from the freezer when the chocolate is still a little soft to prevent cracking. Slice into bars.
• 7. Store any leftovers tightly covered in the refrigerator for up to two weeks on in the freezer for up to three months.
• View Nutrition Facts

Video

Notes

Readers also love copycat Chocolate Peanut Butter Eggs or Homemade Bounty Bars.

 

Nutrition

Serving: 1bar | Calories: 160kcal | Carbohydrates: 15g | Protein: 6.6g | Fat: 8g | Saturated Fat: 2g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 2g | Sodium: 50mg | Potassium: 204mg | Fiber: 2.6g | Sugar: 10g | Vitamin A: 12IU | Vitamin C: 2mg | Calcium: 46mg | Iron: 2mg

More healthy candy bar recipes

Healthy Almond Joy

Protein Bars

Vegan Toffee

Vegan Peppermint Bark

Homemade Crunch Bars

Snickers Ice Cream Bars

Healthy Chocolate Fudge

Homemade Chocolate Bars

Healthy Peanut Butter Fudge

Chocolate Coconut Bars

More About The Cookbook

The post Healthy Butterfingers appeared first on Chocolate Covered Katie.

This homemade pumpkin dip is so unbelievably rich and creamy that everyone who tries it will be begging you for the recipe!

The best pumpkin dip recipe

• It’s the perfect Fall dessert to whip up for any event or gathering.
• Light, fluffy, and made with just 5 ingredients!
• The entire recipe comes together in minutes, without any fancy equipment.
• And the spicy, sweet filling tastes exactly like classic pumpkin cheesecake.
• Plus, unlike many similar pumpkin dip recipes, there is no Cool Whip, sour cream, vanilla pudding mix, sweetened condensed milk, or heavy cream required.

Don’t be surprised if you find yourself eating this smooth and absolutely delicious no bake pumpkin dip straight from the bowl with a spoon.

Also be sure to try this Crustless Pumpkin Pie

Step by step recipe video

Above, watch the pumpkin dip recipe video.

Pumpkin pie dip ingredients

Pumpkin Puree – I like to use canned pumpkin puree here, because it makes everything so easy. Just open the can, and you are good to go! If you prefer to roast your own pumpkin and blend up homemade pumpkin puree, that is fine.

No pumpkin to be found? Sweet potato tastes wonderful as a substitute for the pumpkin. (Here’s the best method for How To Cook Sweet Potatoes.)

If you are using canned pumpkin, brands such as 365, Farmer’s Market Organic, Target Good & Gather, Trader Joe’s, or Libby’s 100% Pure Pumpkin are all good options.

Canned pumpkin pie filling works if you decrease the sweetener, salt, and spices in the recipe to taste.

Cream Cheese – Use your favorite brand, whether it is Philadelphia style cream cheese (block or spread) or a low fat or dairy free alternative. For a vegan pumpkin dip without cream cheese, substitute an equal amount of coconut cream.

Sweetener – Any all purpose sweetener is fine, although liquid sweeteners such as pure maple syrup, agave, or honey yield a thinner dip. I recommend powdered sugar for the best thick, whipped and fluffy texture. You can turn it into a low carb and sugar free pumpkin dip by using powdered erythritol or monk fruit. Or sweeten with keto friendly stevia to taste.

Classic white sugar, unrefined date sugar, or brown sugar also work. Just blend granulated sweetener until it has a similar texture to powdered sugar. Then measure after blending.

Vanilla Extract – Be sure to buy pure vanilla extract at the grocery store, not imitation vanilla flavoring. Your dip will taste a hundred times better, trust me.

Spices – Ground cinnamon and pumpkin pie spice add incredible Fall flavor to the pumpkin recipe. You can either buy a jar of pumpkin pie spice or make your own at home.

Pumpkin party dessert dip serving ideas

• This makes a great party dip, served with graham crackers, gingersnaps, pretzels, or vanilla wafer cookies.
• Or try it for breakfast spread on top of pancakes, waffles, or bagels. Serve with fresh sliced fruit like apples and bananas.
• The pumpkin dip is also delicious as a healthy frosting for cupcakes, cakes, Healthy Banana Bread, or Baked Apple Cider Donuts.

Of course, you can also eat it straight out of the blender by the spoonful!

How to make pumpkin dip

Step 1: Gather your ingredients. Let the cream cheese come to room temperature. This step will help it to blend more easily without lumps.

Step 2: Combine ingredients. Add the softened cream cheese or coconut cream, pumpkin puree, cinnamon, pumpkin pie spice, pure vanilla extract, and sweetener to a blender, food processor, or large mixing bowl.

Step 3: Blend until smooth and fluffy. Using a food processor, blender, stand mixer, or hand beaters yields the smoothest results by far. However, you can stir everything together by hand with a lot of arm strength and patience if you don’t own any of these mixing machines.

Step 4: Transfer to a serving bowl. Serve cold or at room temperature, alongside cookies or fruit of choice.

Step 5: Store leftovers. The pumpkin pie dip is fine to leave out for a few hours at a party or when serving to guests. For freshness due to the perishable ingredients, store leftover dip tightly covered in the refrigerator for up to five days.

Leftover cream cheese? Make Greek Yogurt Cheesecake

Frequently asked questions

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Pumpkin Dip

This easy dessert pumpkin dip is smooth, creamy, and perfect for Fall parties.

Course Dessert

Cuisine American

Keyword cheesecake, cinnamon, coconut cream, cream cheese, pumpkin

Prep Time 5 minutes minutes

Total Time 5 minutes minutes

Servings 3 1/2 cups

Calories 60kcal

Author Katie Higgins

Ingredients

• 1 can pumpkin puree (15 oz)
• 8 oz cream cheese or coconut cream
• 2 tsp cinnamon
• 1 tsp pumpkin pie spice (or extra cinnamon)
• 1 1/2 tsp pure vanilla extract
• 1/2 cup powdered sugar or erythritol (see note above for other options)

Instructions

• 1. If using, let cream cheese come to room temperature so it blends more smoothly.
• 2. Blend the cream cheese or coconut cream, pumpkin puree, cinnamon, pumpkin pie spice, vanilla extract, and sweetener in a food processor, blender, stand mixer, or with beaters until smooth. (You can stir everything together by hand, although the texture will be less whipped and fluffy.)
• 3. Serve in a bowl, alongside gingersnaps, sliced apples, graham crackers, or dipping snacks of choice.
• 4. Store leftovers tightly covered in the refrigerator for up to five days.
• View Nutrition Facts

Video

Notes

Readers also love this healthy Pumpkin Banana Bread.

 

Nutrition

Serving: 60g | Calories: 60kcal | Carbohydrates: 3g | Protein: 1g | Fat: 5g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 1g | Sodium: 60mg | Potassium: 65mg | Fiber: 1.1g | Sugar: 1g | Vitamin A: 300IU | Vitamin C: 4mg | Calcium: 34mg | Iron: 1mg

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Make your own vegan and gluten free healthy Almond Joy candy cups, with just 6 ingredients and no oven required!

Why you’ll love these healthy Almond Joys

• They taste just like the classic coconut candy bar, but with much less sugar.
• Ultra smooth dark chocolate and crunchy whole almonds.
• Sweet, chewy coconut centers.
• No corn syrup, milk fat, or preservatives.
• Unlike packaged Almond Joys, these can be dairy free, low carb, soy free, and vegan.
• Perfect for all candy centered holidays, including Halloween, Valentine’s Day, and Easter.
• Equally perfect for a random Monday afternoon when you’re craving chocolate.

You’ll also love these Chocolate Peanut Butter Eggs

Full recipe video

Key ingredients

Coconut – You need three and a half cups of shredded, unsweetened coconut. For the best results, do not substitute sweetened or low fat flakes.

Almonds – Store bought Almond Joy candy bars contain one roasted almond per bar. Raw almonds are fine in this homemade chocolate coconut confection if you prefer.

Coconut Oil – Use refined or unrefined coconut oil, or an equal amount of coconut butter. Coconut oil hardens when chilled, helping to set the candies. Therefore, it is best to not substitute it with a different fat source like vegetable oil or almond butter.

Sweetener – I like refined sugar free pure maple syrup or raw agave. You can choose honey (not for vegans). For keto almond chocolate candy, sweeten with stevia and add water or additional oil to make up the difference in liquid. I’ve never tried a granulated or powdered sweetener.

Chocolate – The packaged version from the grocery store is made with a milk chocolate coating. I personally like semi sweet or dark chocolate chips better. It is entirely your choice. You could even use white chocolate or skip the chocolate topping entirely. (If you do omit the chocolate, I will try not to judge.)

Other Ingredients – A little salt balances the sweetness of the maple syrup. I also sometimes include a half teaspoon of pure vanilla extract or a drop or two of maple, peppermint, or almond extract to enhance the almond flavor. Or change up the recipe by blending in a teaspoon of fresh lime or orange zest.

How to make healthy Almond Joy

Step 1: Gather your ingredients. Read through the recipe, and take out all of the ingredients and equipment in advance.

Step 2: Blend the coconut filling. If it is not already melted, gently heat the coconut oil until liquid. Add the shredded coconut, melted oil, sweetener, salt, and optional pure vanilla extract to a food processor or blender. Process on high, stopping occasionally to scrape down the sides, until well mixed and super sticky.

Step 3: Form candies. To make healthy Almond Joy cups, press the mixture very firmly into parchment lined or silicone mini cupcake tins or candy molds. Fill each cup about two thirds of the way up. Alternatively, shape the mixture into healthy Almond Joy bars with your hands.

Step 4: Chill until set. Refrigerate or freeze the healthy gluten free candy for at least a few minutes, until hard. You can shape the Almond Joys in advance and refrigerate overnight to save time if you wish.

Step 5: Add the chocolate. In a microwave or a double boiler on the stove top, carefully melt and stir the chocolate chips until they turn into a smooth sauce. Use a spoon to spread about a teaspoon of the chocolate topping over each coconut Almond Joy. Or dip each bar into the melted chocolate.

Step 6: Add the almonds. Press one whole roasted almond into the center of each no bake coconut treat. Then refrigerate or freeze to set the chocolate.

Step 7: Pop out of the pan and enjoy. Devour each delicious coconutty bite, reveling in the best soft, chewy texture and rich chocolate coating.

Step 8: Store leftovers. On cool winter days, you can leave the candies out on the counter or at a party for a few hours. But due to coconut oil’s tendency to melt when warm, I recommend storing leftovers in the refrigerator or freezer if possible.

Frequently asked questions

The recipe was adapted from these Coconut Balls and Healthy Bounty Bars.

Print

Healthy Almond Joy

This healthy Almond Joy recipe features a sweet, chewy coconut center topped with rich chocolate and crunchy almonds!

Course Dessert

Cuisine American

Keyword chocolate, coconut, no bake

Prep Time 5 minutes minutes

Total Time 5 minutes minutes

Servings 24 Almond Joy

Calories 100kcal

Author Katie Higgins

Ingredients

• 3 1/2 cups shredded unsweetened coconut (210g)
• 1/4 cup pure maple syrup or honey (60g), or stevia equal in sweetness to 1/4 cup
• 1/2 cup coconut oil or coconut butter (100g)
• 3 tbsp water or additional coconut oil, only if using stevia
• 1/4 tsp salt
• 1/2 tsp pure vanilla extract (optional)
• 1 cup chocolate chips or sugar free chocolate chips (180g)

Instructions

• 1. If not already melted, warm up the coconut oil until liquid. Add the shredded coconut, oil, sweetener, salt, and optional vanilla extract to a blender or food processor.
• 2. Process the ingredients on high speed, stopping occasionally to scrape down the sides of the machine. Continue blending until it forms a well mixed, sticky mixture.
• 3. Press very firmly into lined or silicone molds. (I used and highly recommend this Silicon Mini Cupcake Pan.) Or shape into bars with your hands.
• 4. Refrigerate or freeze the candies a few minutes until chilled and firm.
• 5. Carefully melt the chocolate chips and stir into a smooth sauce. Spread about a teaspoon of chocolate sauce over each candy. Or dip the bars into the melted chocolate.
• 6. Press a whole almond into the center of each healthy Almond Joy. Then return to the refrigerator or freezer to set the chocolate coating.
• 7. Serve and enjoy! The recipe can sit out in a cool environment for a few hours, but it is best to refrigerate or freeze leftovers so the coconut Almond Joys do not melt.
• View Nutrition Facts

Video

Notes

Want more healthy candy? Make Healthy Butterfingers or Sour Patch Grapes.

 

Nutrition

Serving: 1Almond Joy | Calories: 100kcal | Carbohydrates: 4g | Protein: 1g | Fat: 7g | Saturated Fat: 6g | Polyunsaturated Fat: 1g | Sodium: 20mg | Potassium: 69mg | Fiber: 1.6g | Sugar: 0.4g | Vitamin A: 1IU

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The post Healthy Almond Joy appeared first on Chocolate Covered Katie.