Abbey's Kitchen

Healthy Recipes, Nutrition Myth Busting, Healthy Eating Tips

Abbey Sharp

Last Updated . Published By 3 Comments

Tomato and Cheese Plate (Hunger Crushing Combo™ Snack #3)

This tomato and cheese plate with olives is the perfect Hunger Crushing Combo™ to satisfy your snack attack with some Mediterranean flare.

Birds eye view of tomato and cheese plate with olives on a wooden cutting board.

I think we can all agree that a cheese snack is as satisfying as can be. But why not make it even MORE satisfying and tasty by giving it the Hunger Crushing Combo™ treatment? This tomato and cheese plate with olives will fulfil your Mediterranean culinary fantasies in snack form. With the perfect blend of salty, sour, and refreshing, your snack game is about to get a serious glow up.

Why Is This Tomato and Cheese Plate a Balanced Snack?

This combination of olives, tomato, and cheese provides 11 grams of protein and 3 grams of fiber making it an excellent snack option to keep your hunger at bay between meals. If you wanted to bulk up this tomato and cheese plate you could even turn it into a salad meal by tossing it with your favourite greens, some beans or tuna, and an olive-based dressing. If you need some inspo, you can check out my favourite Tuna Greek Salad.

Cherry Tomatoes

Close up of cherry tomatoes on the vine sitting in a grey bowl.
  • Provides 2 grams of fiber for every 1/2 cup serving
  • Excellent source of vitamin C and antioxidants like lutein, lycopene, and beta carotene
  • You can substitute for tomato slices from larger tomatoes if you prefer (or any other raw veggie)

Baby Mozzarella Cheese Balls

Birds eye view of mozzarella cheese balls in a grey plate.
  • A source of both protein and fat
  • Provides 8 grams of protein per 1 cup
  • An excellent source of calcium

Olives

Birds eye view of green and black olives portioned in white bowls on a wooden cutting board.
  • An excellent source of healthy fats
  • Provides 3 grams of fiber for every 1/2 cup serving
  • Rich in antioxidants like Vitamin E
  • If you don’t like the bitterness of green olives, black olives contain less bitter compounds
  • Canned varieties often contain high amounts of sodium from the brine so be sure to rinse them with cold water to reduce sodium intake

More Hunger Crushing Combo™ Snacks You Might Like

If you can’t get enough of this tomato and cheese plate, then let me put you onto some more of our favourite snack combos:

Did you enjoy this tomato and cheese plate as a snack?
What other hunger crushing compounds would you add to this?
Let me know your thoughts down in the comments below!

Print Recipe
5 from 3 votes

Tomato and Cheese Plate (Hunger Crushing Combo™ Snack #3)

This tomato and cheese plate with olives is the perfect Hunger Crushing Combo™ to satisfy your snack attack with some Mediterranean flare.
Prep Time5 minutes
Course: Snack, snacks
Servings: 1
Calories: 250kcal
Author: Abbey Sharp

Ingredients

  • 1 cup cherry tomato
  • 1 cup cheese balls
  • 1/2 cup olives

Instructions

  • Portion cherry tomatoes, cheese, and olives in a bowl.
  • Serve and enjoy!

Nutrition

Calories: 250kcal | Carbohydrates: 9g | Protein: 11g | Fat: 21g | Saturated Fat: 5g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 8g | Cholesterol: 18mg | Sodium: 1102mg | Potassium: 353mg | Fiber: 3g | Sugar: 4g | Vitamin A: 994IU | Vitamin C: 34mg | Calcium: 230mg | Iron: 1mg

Last Updated . Published By 2 Comments

Carrots and Cheese Plate (Hunger Crushing Combo™ Snack #2)

This carrots and cheese plate with turkey slices makes for the perfect savoury hunger crushing combo™ snack to keep you feeling fuller for longer in between meals.

Birds eye view of carrots and cheese plate with turkey slices portioned in a blue bowl.

If your snack craving calls for something on the savoury side, look no further than this carrots and cheese plate with turkey slices. This hunger crushing snack is as easy as throwing a few odds and ends onto your plate and calling it a lazy mans charcuterie board. If you want to learn more about the science behind the Hunger Crushing Combo™ and why this works, we’ve broken down the research for you so you can become a pro at balancing your snacks.

Why is this Carrots and Cheese Plate a Great Balanced Snack?

This carrots and cheese plate is an excellent Hunger Crushing Combo™ for days when you are craving a savoury pick me up! It provides 15 grams of protein from the turkey slices and cheese, 4 grams of fiber from the carrots, and fats from the cheese cubes for good measure. Think of it as a deconstructed sandwich without the bread!

Turkey Breast Slices

Birds eye view of turkey slices rolled up on a white plate.
  • Provides 2 grams of protein per slice
  • Look for a low or reduced sodium option
  • Can substitute any deli meat of your choosing

Baby Carrots

Close up of baby carrots in a pink bowl.
  • Provides 2-3 grams of fiber per 1 cup serving
  • A great source of fat soluble vitamins like vitamin A and K
  • Option to substitute or mix in a handful of celery sticks for added variety

Cheddar Cheese Cubes

Birds eye view of cheese cubes on a wooden cutting board.
  • Provides 14 grams of protein per 1/2 cup serving
  • Excellent source of calcium, fat, vitamin A, and B12
  • Cheddar cheese is low in lactose making it lactose friendly
  • Other lactose friendly cheeses you can swap include parmesan and Swiss cheese

More Hunger Crushing Combo™ Snacks You Might Like

If this carrots and cheese plate was your jam, then you’ll love these balanced snack ideas:

Did you enjoy this carrots and cheese plate?
Did it help keep you full between meals?
Leave me a comment below with your thoughts!

Print Recipe
5 from 4 votes

Carrots and Cheese Plate (Hunger Crushing Combo™ #2)

This carrots and cheese plate with turkey slices makes for the perfect hunger crushing combo™ snack to keep you feeling fuller for longer in between meals.
Prep Time5 minutes
Course: Snack
Servings: 1
Calories: 274kcal
Author: Abbey Sharp

Ingredients

  • 1 cup baby carrots
  • 1/2 cup cheddar cheese cubes
  • 2 -4 turkey slices

Instructions

  • Portion cheese cubes, turkey slices, and carrots on a plate.
  • Serve and enjoy!

Nutrition

Calories: 274kcal | Carbohydrates: 11g | Protein: 15g | Fat: 19g | Saturated Fat: 12g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Cholesterol: 60mg | Sodium: 469mg | Potassium: 369mg | Fiber: 4g | Sugar: 6g | Vitamin A: 18217IU | Vitamin C: 3mg | Calcium: 449mg | Iron: 2mg

Last Updated . Published By Leave a Comment

Cottage Cheese Bowl (Hunger Crushing Combo™ Snack #1)

We share our quick & easy cottage cheese bowl as a hunger crushing combo™ snack option to help curb your hunger in the most delicious and easy way possible.

Close up of cottage cheese bowl topped with strawberries and pecans.

When it comes to creating a simple hunger crushing snack, it can be as easy as combining a few staples into one bowl and calling it a day. This cottage cheese bowl is as delicious and filling as it is versatile because you can swap the toppings with any fruit and nut combo you prefer. For more information on the science behind the Hunger Crushing Combo™ be sure to check out our homepage for why this method works.

Why is this cottage cheese bowl a great balanced snack?

This cottage cheese bowl makes for the perfect Hunger Crushing Combo™ because it provides protein from the cottage cheese, fiber and carbs from the strawberries, and a 3-in-1 combo of protein, fat, AND fiber from the pecans. Translation – your hunger is about to be seriously crushed in the most delicious way possible.

Cottage Cheese

Birds eye view of cottage cheese portioned in a small bowl on a green plate with strawberries on the side.
  • Contains both protein and fat
  • Provides 13 grams of protein per 1/2 cup serving
  • Source of calcium and B vitamins
  • Salt-free and lactose-free options are available
  • If you are not a fan of cottage cheese, you can swap for Greek or Skyr yogurt as high protein alternatives

Strawberries

Close up of whole strawberries stacked in a white bowl.
  • Provides 3 grams of fiber per 1 cup of strawberries
  • An excellent source of vitamin C, antioxidants, and energizing carbs
  • Can combine or substitute with any berry of your choosing (i.e. raspberries, blackberries, blueberries)
  • Option to use fresh or frozen

Pecans

Birds eye view of whole pecans on a white dish.
  • Provides protein, fat, AND fiber (aka. a 3-in-1 combo)
  • One handful of halved pecans provides 2 grams of protein and 2 grams of fiber
  • A great source of monounsaturated and polyunsaturated fats
  • Can substitute with any nut of your choice including walnuts, almonds, or cashews

More Hunger Crushing Combo™ Snacks You Might Like

If you enjoyed this cottage cheese bowl and want to try out some more balanced snacks, here is a great place to start:

Have you tried making your own cottage cheese bowl to crush your hunger?
What topping variations did you add? Let me know down in the comments below!

Print Recipe
5 from 4 votes

Cottage Cheese Bowl (Hunger Crushing Combo™ Snack #1)

Prep Time5 minutes
Total Time5 minutes
Course: Snack
Cuisine: American
Servings: 1
Calories: 320kcal
Author: Abbey Sharp

Ingredients

  • 1/2 cup cottage cheese low or reduced sodium
  • 1 cup strawberries whole
  • 1/4 cup pecans whole

Instructions

  • Layer cottage cheese in a bowl and top with pecans and strawberries
  • Serve and enjoy!

Nutrition

Calories: 320kcal | Carbohydrates: 18g | Protein: 15g | Fat: 23g | Saturated Fat: 3g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 11g | Cholesterol: 18mg | Sodium: 384mg | Potassium: 431mg | Fiber: 5g | Sugar: 11g | Vitamin A: 178IU | Vitamin C: 85mg | Calcium: 128mg | Iron: 1mg

Last Updated . Published By 4 Comments

Cookie Cups (with Healthy Vegan Chocolate Mousse)

 These EASY Gluten Free Vegan Oatmeal Cookie Cups with Chocolate Mousse Filling are naturally gluten free, dairy free, nut free and egg free, and are perfect for holiday entertaining.

Birds eye view of pile of oatmeal chocolate cookies on a white plate.

Is it really the holidays if your house doesn’t smell like sugar and butter all day, every day? Ha, but seriously, my son has been getting a year’s worth of holiday treats with all the festive cookies and cakes everywhere he goes, and honestly, I’m okay with it. Since I do, however, like him to have quality foods, I decided to bake up a batch of these cute vegan oatmeal cookie cups!

Table of contents

Why This Recipe Works

This treat is filled with a light and low sugar chocolate mousse that’s perfect for the kids with gluten, dairy, nut or egg allergies. It’s super accommodating so no one gets left out!

They’re the perfect size for snacking on but the healthy ingredients like oats helps makes it a filling snack.

They’re very easy to make and your little one will be able to help! The part where we make the well in the cookie cups in the tin, little hands and fingers are great for it!

I am so not a baker, so if I can pull this off and have these cuties look amazing, you definitely can too.

Key Ingredients

Overhead image of ingredients required to make cookie cups on a marble surface.

Ground Flax – Ground flax has a slightly mild, nutty flavour to it and isn’t very noticeable. It is a great source of omega-3 essential fatty acids as well as fibre so it’s a healthy great addition to a sweet treat. We use the flaxseed to make a flaxseed egg for this recipe to keep it vegan.

Oats – Make sure you pick up large flake oats and not steel cut or instant oats.

Brown Sugar – Brown sugar makes these cookie cups more moist and chewier than white sugar.

Coconut Milk – Using coconut milk combined with the cocoa powder, vanilla extract and icing sugar, we’re able to make a homemade chocolate mousse that’s dairy free!

Toppings – We use a mix of shredded coconut and holiday candies to top our little cookie cups with but it’s up to you what you’d like to use!

How to Make This Recipe

Instructional step by step photos showing how to combine the flax seed and water, creaming butter, sugar, and the flax mixture, and then adding the rolled oats.

Step 1: Mix together the flax and water and sit in the fridge for 20 minutes.

Step 2: Cream together the sugar and butter until fluffy. Add in the flax egg and vanilla, then stir in the flour, baking soda, cinnamon, salt and large flake oats.

Step 3: Press them into 24 silicon mini muffin tin and push a hole down the centre to make a “well”. Bake for 12-13 minutes or until golden brown.

Step 4: Remove from the oven, and using the back of something small (like a candle), hollow out the hole to make a bigger “well”, leaving at least 3 mm of cookie around the sides and bottom. Allow to cool fully.

Step 5: Meanwhile, whip the coconut cream from the top of a can of coconut milk, and add in the cocoa powder, vanilla and sugar. Transfer to a piping bag with a star tip.

Step 6: Pipe the mouse into the cookie cups, top with a sprinkle or coconut and any other candies or décor you like. Enjoy.

Instructional step by step photos showing how to make the cookie cups in the tin, the coconut whipped cream, and then the cream piped into the cups.

Expert Tips

I do recommend a silicon muffin tin to easily pop these bad boys out. Trust me, it will save you so much strife. If you use a regular muffin tin, you might have to grease it or use non-stick to make the cookie cups slide out of the tin.

If you don’t have a piping bag or piping tip, you can use a ziploc or sandwich bag! Add your whipped cream into the bag and cut off the tip and pipe. If you aren’t confident in piping, you can always spoon the whipped cream into the cookie cups and go a little heavier handed on the toppings.

Do not to use your fingertips to make the wells of your cookies after they come out of the oven. It’ll be super hot! You could use the back of a wooden spoon to make the well larger.

Toddler's hand reaching for oatmeal cookie cups.

Recipe FAQs

How far in advance can I make the oatmeal cookies and the mousse?

The chocolate coconut mousse can be made 3 days ahead, and put in the fridge. The cookies can be made 4-5 days ahead and left on the counter in an airtight container.

What is the best way to store these before a party?

I recommend waiting to fill these until an hour before serving, but you can store the cookies in an airtight container, and the mousse stored in the fridge.

Could I use a real egg and butter if I am not serving these to vegan guests?

You bet ya! I love using flax any day, any way, because of the added healthy fats it gives to my son, but of course, go with a real egg if you don’t have any.

Can I use a chia egg instead of a flax egg in the cookie batter?

You can definitely use chia seeds instead of flax!

What else could I put inside the cookie cups?

You could make these mini vegan oatmeal cookie cups more brunch friendly and do yogurt with berries, pour melted dark chocolate ganache with a little fleur de sel, or any kind of pie filling would be amazing.

More Recipes You May Like

If you like these cookie cups and you’re looking for more vegan desserts, you might like these ones!

Now lovelies, tell me, what are some of your go-to favourite easy desserts for entertaining?

Mini cookie cups on a white plate.
Print Recipe
5 from 2 votes

Cookie Cups (with Healthy Vegan Chocolate Mousse)

These EASY Gluten Free Vegan Oatmeal Cookie Cups with Chocolate Mousse Filling are naturally gluten free, dairy free, nut free and egg free, and are perfect for holiday entertaining.
Prep Time30 minutes
Cook Time13 minutes
Total Time43 minutes
Course: Dessert
Cuisine: American
Servings: 24 cups
Calories: 115kcal
Author: Abbey Sharp

Ingredients

  • 1 tbsp ground flax
  • 2 tbsp water
  • ½ cup vegan butter
  • ½ cup plus 2 tbsp light brown sugar
  • ¾ cup gluten free flour
  • ½ tsp baking soda
  • ½ tsp cinnamon
  • ¼ tsp salt
  • 1 tsp vanilla
  • 1 ½ cups large flake oats
  • Filling:
  • 15 oz coconut milk refrigerated and cream removed
  • 2 tsp unsweetened cocoa powder
  • 1 tbsp icing sugar
  • 1 tsp vanilla
  • Shredded unsweetened coconut
  • Holiday candies

Instructions

  • Preheat oven to 350 F.
  • Mix together the flax and water and sit in the fridge for 20 minutes.
  • Cream together the sugar and butter until fluffy. Add in the flax egg and vanilla, then stir in the flour, baking soda, cinnamon, salt and large flake oats.
  • Press them into 24 silicon mini muffin tins and push a hole down the centre to make a “well”. Bake for 12-13 minutes or until golden brown. Remove from the oven, and using the back of something small (like a candle), hollow out the hole to make a bigger “well”, leaving at least 3 mm of cookie around the sides and bottom. Allow to cool fully.
  • Meanwhile, whip the coconut cream from the top of a can of coconut milk, and add in the cocoa powder, vanilla and sugar. Transfer to a piping bag with a star tip.
  • Pipe the mouse into the cookie cups, top with a sprinkle or coconut and any other candies or décor you like. Enjoy.

Video

Notes

I do recommend a silicon muffin tin to easily pop these bad boys out. Trust me, it will save you so much strife. If you use a regular muffin tin, you might have to grease it or use non-stick to make the cookie cups slide out of the tin.
If you don’t have a piping bag or piping tip, you can use a ziploc or sandwich bag! Add your whipped cream into the bag and cut off the tip and pipe. If you aren’t confident in piping, you can always spoon the whipped cream into the cookie cups and go a little heavier handed on the toppings.
Do not to use your fingertips to make the wells of your cookies after they come out of the oven. It’ll be super hot! You could use the back of a wooden spoon to make the well larger.

Nutrition

Calories: 115kcal | Carbohydrates: 12g | Protein: 2g | Fat: 7g | Saturated Fat: 4g | Sodium: 81mg | Potassium: 79mg | Fiber: 1g | Sugar: 5g | Vitamin A: 180IU | Vitamin C: 1mg | Calcium: 11mg | Iron: 1mg

Leave me a comment below and tag someone who is super excited for holiday treats!!!

Last Updated . Published By 101 Comments

High Protein Oatmeal (No Protein Powder!)

This whipped high protein oatmeal THREE WAYS is a delicious gluten free breakfast to fuel your morning! Enjoy three delicious flavour combinations including tropical, peanut butter & chocolate, and Mediterranean.

Birds eye view of three protein oatmeal bowls with different topping variations.

Baby, it’s cold outside! That’s not just a Christmas carol, friends. That’s a nonstop reality for Canadians like me (and I hate being cold). Which is why this time of year, I love making breakfasts that warm my body and soul so that I feel like I’m starting the day feeling cozy, fuelled, and satisfied.

Enter – this whipped high protein oatmeal. I am a big oatmeal gal any day of the week, but when I need a little more fuel in the tank during the holiday season, this recipe is my BFF. It only takes 15 minutes to make this super satisfying breakie and with THREE oatmeal toppers to choose from? I can never get bored!

Table of contents

Why This Recipe Works

I am a big proponent of having a protein rich breakfast in the morning because not only will it help to fuel you until lunch time, but it will also help to prevent those pesky blood sugar dips and spikes.

The thing about oatmeal is that if you aren’t using cows milk or protein rich plant-based milk (like soy), the protein content of a bowl of oatmeal can be seriously lacking. But fear not! That’s where this high protein oatmeal comes in.

This high protein oatmeal relies on egg whites rather than milk to add a hefty dose of protein. It also makes the oats extra creamy – who can say no to that?

But what’s a good oatmeal recipe without some stellar toppings, am I right? So to make this high protein oatmeal THAT much more delicious, I share not one, not two, but THREE of my favourite oatmeal flavour combos including tropical, PB & chocolate, and Mediterranean.

Key Ingredients

Birds eye view of portioned ingredients for protein oatmeal.

You can literally go to town dreaming up whatever goodies you want to throw onto your whipped high protein oatmeal, but these three are some of my go-tos.

Tropical – this protein oatmeal is made with coconut milk, mango, kiwi, cashews and coconut. It’s basically the holiday I never got this year.

Mediterranean – loaded with ripe figs, pistachios, pomegranate arils, yogurt and honey, your tastebuds will be in oatmeal heaven.

PB & Chocolate – this flavour combo is pretty much the greatest thing since sliced bread. To bring these protein oats to life we combine peanuts, peanut butter, cacao nibs, and cocoa powder. So freaking delish.

How to Make This Recipe

First two steps of protein oatmeal recipe showing how the oatmeal is cooked and whipping the egg whites.

Step 1: In a small pot, combine the oats with the water, salt and cinnamon. Bring the mixture to a simmer over medium-high heat, then reduce the heat to medium. Stir the pot occasionally until the oats have absorbed almost all of the water but are still very moist and thick- about 3-5 minutes.

Step 2: In a bowl, beat the egg whites until they froth up.

The last three steps of the recipe showing the whipped egg whites, banana, and vanilla being mixed into the oats.

Step 3: Add whipped egg whites to the pot with the oats. Cook, stirring constantly until the mixture is creamy and fluffs up- about 3 minutes.

Step 4-5: Stir in the vanilla, and banana and again, stir until well combined. Turn off the heat, cover the pot, and let the oats sit for another 3 minutes until they really puff up and get super creamy and rich.

Three side my side images showing the protein oatmeal flavour combinations including tropical, Mediterranean, and peanut butter & chocolate.

Step 6: And of course, the most important step of all is topping it off with your choice of tropical, Mediterranean, or PB & chocolate protein oatmeal toppers. Enjoy!

Expert Tips

This literally is one of my most genius inventions born out of the necessity to make my breakfast not so gross- LOL.

To make whipped high protein oatmeal, you have to just cook your oats until almost all of the water has been absorbed, then add in a ton of well whipped egg whites and continue to beat it until you want to pass out. Just kidding, it’s not that strenuous- promise!

Then add in a little mashed banana for natural sweetness, and whatever other flavours you’re digging right now and voila- high protein oatmeal is born (and no need for protein powder!).

Recipe FAQs

What makes this recipe gluten free?

We use gluten free oats for this recipe to make it gluten friendly. Otherwise, you can use regular oats if you don’t need to make this gluten free.

Can I prepare this the night before?

Absolutely! Just reheat and add your toppings of choice when you’re ready to eat.

How else can I boost the protein content of these oats if I don’t eat eggs?

If you are egg-free, you can boost the protein content of these oats by mixing in some Greek yogurt, cottage cheese, ricotta cheese, or cooking the oats with cows milk, soy milk, or anything other fortified plant-milk.

Birds eye view of Mediterranean oatmeal bowl topped with figs, yogurt, pistachios, and pomegranate.

More Oatmeal Recipes You Might Like

Now, I want to know – have you tried making whipped high protein oatmeal? Which protein oatmeal topper would you try first?

Print Recipe
4.95 from 71 votes

PB & Chocolate Whipped Protein Oatmeal (Proats)

This whipped protein oatmeal THREE WAYS is a delicious gluten free breakfast to fuel your morning! Enjoy three delicious flavour combinations including tropical, peanut butter & chocolate, and Mediterranean.
Prep Time5 minutes
Cook Time10 minutes
Total Time15 minutes
Course: Breakfast
Cuisine: American
Diet: Gluten Free
Servings: 1 person
Calories: 497kcal
Author: Abbey Sharp

Ingredients

Toppings

  • ½ tsp cocoa powder
  • ½ cup banana sliced
  • 1 tbsp natural peanut butter
  • 2 tbsp peanuts crushed
  • 1 tbsp cacoa nibs

Instructions

  • In a small pot, combine the oats with the water, salt and cinnamon. Bring the mixture to a simmer over medium-high heat, then reduce the heat to medium. Stir the pot occasionally until the oats have absorbed almost all of the water but are still very moist and thick- about 3-5 minutes.
  • In a bowl, beat the egg whites until they froth up, then add them to the pot with the oats. Cook, stirring constantly until the mixture is creamy and fluffs up- about 3 minutes.
  • Stir in the vanilla, and banana and again, stir until well combined. Turn off the heat, cover the pot, and let the oats sit for another 3 minutes until they really puff up and get super creamy and rich.
  • Top with PB & chocolate oatmeal toppings and enjoy!

Video

Nutrition

Calories: 497kcal | Carbohydrates: 67g | Protein: 27g | Fat: 16g | Saturated Fat: 4g | Sodium: 265mg | Potassium: 1111mg | Fiber: 11g | Sugar: 26g | Vitamin A: 76IU | Vitamin C: 17mg | Calcium: 32mg | Iron: 2mg
Print Recipe
4.93 from 53 votes

Mediterranean Whipped Protein Oatmeal (Proats)

This whipped protein oatmeal THREE WAYS is a delicious gluten free breakfast to fuel your morning! Enjoy three delicious flavour combinations including tropical, peanut butter & chocolate, and Mediterranean.
Prep Time5 minutes
Cook Time10 minutes
Total Time15 minutes
Course: Breakfast
Cuisine: American
Diet: Gluten Free
Servings: 1
Calories: 427kcal
Author: Abbey Sharp

Ingredients

  • ¼ cup old fashion rolled oats gluten free if needed
  • 3/4 cup water
  • Pinch of salt
  • ¼ tsp cinnamon
  • ½ cup egg whites
  • ½ tsp vanilla extract
  • 1 very ripe banana finely mashed

Toppings

  • 1 fig sliced
  • 2 tbsp pistachios crushed
  • 2 tbsp 2% Greek yogurt
  • 2 tbsp pomegranate seeds
  • ½ tsp honey

Instructions

  • In a small pot, combine the oats with the water, salt and cinnamon. Bring the mixture to a simmer over medium-high heat, then reduce the heat to medium. Stir the pot occasionally until the oats have absorbed almost all of the water but are still very moist and thick- about 3-5 minutes.
  • In a bowl, beat the egg whites until they froth up, then add them to the pot with the oats. Cook, stirring constantly until the mixture is creamy and fluffs up- about 3 minutes.
  • Stir in the vanilla, and banana and again, stir until well combined. Turn off the heat, cover the pot, and let the oats sit for another 3 minutes until they really puff up and get super creamy and rich.
  • Add Mediterranean toppings and enjoy!

Nutrition

Calories: 427kcal | Carbohydrates: 66g | Protein: 24g | Fat: 9g | Saturated Fat: 1g | Cholesterol: 2mg | Sodium: 226mg | Potassium: 1077mg | Fiber: 10g | Sugar: 33g | Vitamin A: 209IU | Vitamin C: 15mg | Calcium: 77mg | Iron: 2mg
Print Recipe
4.92 from 46 votes

Tropical Whipped Protein Oatmeal (Proats)

This whipped protein oatmeal THREE WAYS is a delicious gluten free breakfast to fuel your morning! Enjoy three delicious flavour combinations including tropical, peanut butter & chocolate, and Mediterranean.
Prep Time5 minutes
Cook Time10 minutes
Total Time15 minutes
Course: Breakfast
Cuisine: American
Diet: Gluten Free
Servings: 1
Calories: 562kcal
Author: Abbey Sharp

Ingredients

  • ¼ cup old fashion rolled oats gluten free if needed
  • 3/4 cup water
  • Pinch of salt
  • ¼ tsp cinnamon
  • ½ cup egg whites
  • ½ tsp vanilla extract
  • 1 very ripe banana finely mashed

Toppings

  • ¼ cup coconut milk
  • ¼ cup mango
  • ¼ cup kiwi
  • 2 tbsp cashews toasted
  • 2 tbsp coconut toasted

Instructions

  • In a small pot, combine the oats with the water, salt and cinnamon. Bring the mixture to a simmer over medium-high heat, then reduce the heat to medium. Stir the pot occasionally until the oats have absorbed almost all of the water but are still very moist and thick- about 3-5 minutes.
  • In a bowl, beat the egg whites until they froth up, then add them to the pot with the oats. Cook, stirring constantly until the mixture is creamy and fluffs up- about 3 minutes.
  • Stir in the vanilla, and banana and again, stir until well combined. Turn off the heat, cover the pot, and let the oats sit for another 3 minutes until they really puff up and get super creamy and rich.
  • Add tropical oatmeal toppings and enjoy!

Nutrition

Calories: 562kcal | Carbohydrates: 64g | Protein: 23g | Fat: 26g | Saturated Fat: 16g | Sodium: 227mg | Potassium: 1193mg | Fiber: 9g | Sugar: 27g | Vitamin A: 522IU | Vitamin C: 66mg | Calcium: 36mg | Iron: 5mg

What oatmeal toppers would you add to your high protein oatmeal? Leave me a comment below!

Last Updated . Published By 29 Comments

Thanksgiving Main Dishes (Healthy Vegan Recipes)

Below are 17 vegan Thanksgiving main dishes that are sure to be a great addition to your dinner table this year. 

Thanksgiving is the perfect opportunity to reflect and be around family, friends, and food! Here at Abbey’s Kitchen we wanted to celebrate Thanksgiving by compiling 15 of the best vegan Thanksgiving main dishes to serve this holiday season. Even if you’re not vegan, introducing a variety of plant-based food options that can accommodate many of your loved one’s diet. I know I am giving thanks to fresh fall produce and products that are available in Canada. Also I want to give thanks to the amazing food bloggers listed below who shared their vegan Thanksgiving main dishes with us.

17 Thanksgiving Main Dishes

Stuffed Roasted Butternut Squash – It Doesn’t Taste Like Chicken

Stuffed butternut squash entree with text overlay.

Turkeys aren’t the only Thanksgiving dish that can be stuffed with deliciousness. The sweetness of the butternut squash, the tartness of the cranberries, and the nutty flavour from the walnuts compliment each other really well for a showstopper at the table!

Stuffed Squash with Curried Lentils – Fried Dandelions

Birds eye view of multiple squashes stuffed with lentil filling for thanksgiving.

I always love dishes that basically involve an edible plate. Perfect for individual portions, these beautiful squash are the ideal vessel for the delicious and healthy combination of lentils, onions, and tomatoes.

Creamy Butternut Squash Lasagna Roll-Ups – Veggies Don’t Bite

Birds eye view of butternut squash lasagna roll ups in a white bowl garnished with basil.

This is definitely a seasonal and creative spin on the classic tomato sauce, ricotta filling, and parmesan. I love how healthy additions can be made such as the whole grain pasta, cashew and walnut ricotta, loaded with veggies, and topped with pumpkin seeds. While the classic handful of nuts are a great snack too, this recipe shows its versatility to transform nuts into cheese.

Lentil Loaf with Cashew Gravy – Dianne’s Vegan Kitchen

Two slices of lentil loaf drizzled with cashew gravy on parchment paper.

This is definitely not your traditional loaf, but a healthy recipe packed with protein from the lentils and fibre from the brown rice and oats. Healthy food never has to be bland but can serve as a great base to balance the wonderful and bold flavours of onion, garlic, thyme, and sage.

Slow Cooked Caribbean Pumpkin Curry – That Girl Cooks Healthy

Close up of Caribbean pumpkin curry served in a clear bowl garnished with herbs.

Tasty and healthy recipes don’t have to be complicated, and that’s why this recipe is perfect for the busy holiday season. Put that pumpkin center piece to good use and try this recipe!

Sweet Potato Casserole – Happy Kitchen. Rocks

Close up image of vegan sweet potato casserole in an orange casserole dish with a wooden spoon inside.

One dish meals are perfect for family-style dining, which lends nicely to serving it at Thanksgiving for the whole family. The beauty of this dish is not only do the flavours have time to mix and mingle, but it contains high-fibre sources like sweet potatoes with the skin on, kale, beans, and buckwheat!

Vegan Stuffed Shells with Butternut Squash – Abbey’s Kitchen

Image of vegan butternut squash stuffed pasta shells topped with cashew sage cream sauce on a speckled plate.

These vegan butternut squash stuffed shells are topped off with a melt in your mouth sage cashew cream sauce that makes for the perfect plant-based option for Thanksgiving main dishes to please both plant-basked folks and meat-eaters alike.

Three Mushroom, Squash and Chestnut Wellington – Soy Division

Image of a vegetable wellington dish served on a wooden board with a slice cut out.

It’s mushroom heaven for this recipe that provides wonderful textures in each bite from the soft mushrooms and chestnuts with the flaky pastry.

Mediterranean Spaghetti Squash – Vegetarian Gastronomy

Close up of mediterranean spaghetti squash on a white plate garnished with herbs and tomatoes.

Spaghetti squash is a blank palette that can be transformed into something beautiful like this recipe. I love how the rich and salty flavours of pesto, pine nuts, and kalamata olives can be. These are balanced by the nutritious delights of mushrooms, tomatoes, and squash.

Creamy Autumn Pumpkin Pasta – Strength and Sunshine

birds eye view of vegan pumpkin pasta on a white plate garnished with sage

I love how creamy pastas don’t necessarily mean alfredo, but can involve pumpkin as well! Many of the ingredients can be purchased ahead of time or may be in your pantry already. This helps during the weekend rush before Thanksgiving!

Portobello Pot Roast – A Virtual Vegan

Birds eye view of vegan portobello pot roast garnished with herbs in a red pot.

Mushrooms are a vegetable that take on the bold flavours of garlic, thyme, rosemary, and basil – and this recipe is no exception. This recipe screams comfort food.

Lentil Puff Pastry Pockets – VNutrition

vegan lentil puff pastry pocket in a white bowl garnished with herbs

I believe this recipe combines familiar food preferences like puff pastry with lentils. It is a nutritious, vegan-friendly ingredient your family members and friends will enjoy once they try it.

Shepherd’s Pie Savory Mini Cakes – Vegan Chickpea

Birds eye view of mini vegan shepherds pies in a muffin tray garnished with fresh herbs.

The use of the muffin pan for individual servings allows for a perfect and portioned bite. This can be a staple holiday recipe that takes a classic dish, with a nutritious spin with kidney beans as the protein source!

Butternut Squash Vegan Risotto With Caramelized Onions – Abbey’s Kitchen

Birds eye view of vegan butternut squash risotto in a white bowl topped with nuts.

This risotto dish is warm, delicious, comforting and super hearty – pretty much everything you’re looking for in a Thanksgiving meal.

Smoky Southern-Style Meatless Meatloaf – Veganosity

vegan meatloaf cut into slices garnished with fresh herbs on a grey dish

Meatloaf can sometimes get a bad reputation, but there will most likely be no leftovers once this is served on Thanksgiving. The beauty of this is the filling may not be meat, but we’re still getting the protein we need from plant-based alternatives.

Mini Vegetable Pot Pie – Cadry’s Kitchen

Birds eye view of multiple vegetable pot pies garnished with fresh herbs on a wooden table.

As the leaves begin to change colours, this is the perfect option for a hot from the oven, delicious meal. The varying textures such as the flaky crust, soft vegetables, and creamy sauce compliment each other.

Stuffed Acorn Squash with Wild Rice, Apples and Caramelized Onions – Abbey’s Kitchen

Vegan acorn squash and wild rice main dish in a white casserole dish.

Hands down this vegan stuffed acorn squash recipe tastes like fall. Also it will be one of the quickest Thanksgiving main dishes you’ll ever make.

There you have it. It’s clear that you don’t need turkey to be the star of your Thanksgiving meal. I hope these recipes have given you some inspiration for your feast. Abbey’s Kitchen would like to wish you and your family and friends an amazing and most importantly a TASTY Thanksgiving.

Have you tried any of these vegan Thanksgiving main dishes yet? 

Are you serving up any vegan mains this Thanksgiving?

Comment below with your thoughts!

Contribution By:Sofia Tsalamlal, RD, MHSc and Christina Demirkok

More Blog Posts You Might Like:

If you liked this blog post featuring the vegan Thanksgiving main dishes, you might also enjoy some more vegan recipes for the holidays:

Last Updated . Published By 19 Comments

Gluten Free Thanksgiving Desserts (15 Healthy Recipes)

No matter the food intolerances or allergies at the table, I’ve got you covered with a roundup of 15 of the best healthy gluten free thanksgiving dessert recipes!

I can’t believe it, but thanksgiving is almost here which means if you’re like me, you’re probably scrambling to plan your menu and trying to remember everybody’s food intolerances and allergies. You may hNo matter the food intolerances or allergies at the table, I’ve got you covered with a roundup of 15 of the best healthy gluten free thanksgiving dessert recipes! ave vegetarians or vegans coming over, or you have a family member who was just diagnosed with celiac disease, or even a niece who’s cut out gluten and feels a million times better. Whatever the case, you need meal plan that will suit everybody’s needs so everybody leaves the table satisfied. Enough googling, I’ve gathered a collection of 15 of the best gluten free thanksgiving dessert recipes that will surely be a crowd pleaser no matter who’s coming for dinner.

15 Healthy Gluten Free Thanksgiving Dessert Recipes

Lighter Carrot Cake Cupcakes – Shannon Garcia, MDS, RD, LD with Kiss in the Kitchen

Three cupcakes on a white plate.

Carrot cake is a common holiday treat, however it can be packed with a ton of sugar and fat, so this version has been given a makeover by packing it with natural sugars like fruits and veggies and swapped in with healthier fats.

Five-Ingredient Pumpkin Pudding – Homemade Nutrition

Pumpkin parfait in small mason jars garnished with whipped cream.

This creamy pumpkin pudding can be easily made ahead with only 5 ingredients so it’s the last thing you have to think about during your thanksgiving meal.

Vegan Pecan Pumpkin Pie Donuts – Abbey’s Kitchen

Stack of gluten free fall flavoured donuts on a white and orange dish.

Pomegranate Crunch Dark Chocolate Ricotta Cups – Amy Gorin Nutrition

Chocolate cups on a plate garnished with fresh fruit.

These bite-sized desserts are perfect for a crowd, and the ricotta provides a creamy texture while the pomegranates and chocolate provide the perfect crunch!

Grain-Free Blender Pumpkin Muffins – Shannon Garcia, MDS, RD, LD with Kiss in the Kitchen

Mini muffins on a plate and muffin tins.

Nothing screams fall and thanksgiving more than pumpkin! These tasty muffins are all made in a blender to save you a ton of time and is made with coconut flour and natural sweeteners.

Candied Pistachio Ginger Cups – Amy Gorin Nutrition

Trail mix muffin wrappers.

After a heavy meal, sometimes you just need to a little sweetness to complete a meal. These candied pistachio ginger cups do just that and carry a ton of flavour.

Pumpkin Meringue Parfait 3 Ways – Abbey’s Kitchen

Two pumpkin parfait in clear glasses.

Skip the crust this time, and choose between three delicious pumpkin parfaits that will surely please everyone around the table!

Vegan Pumpkin Bread – Abbey’s Kitchen

Slices of pumpkin loaf on a plate garnished with pumpkin seeds.

This vegan take on a classic pumpkin bread is the perfect healthy snack or nutrient-packed dessert for the whole family to enjoy this Thanksgiving.

Rustic Fig & Date Pie – The Inspired RD

Fruit pie in a blue dish garnished with chopped nuts.

This dessert has all my favourite natural sweeteners from medjool dates to gorgeous figs. Not only does this dessert tastes amazing, but you’ll also wow your guests with its rustic presentation.

Peppermint Walnut Fudge – The Inspired RD

Chocolate squares with nuts.

Keep it simple this holiday season with some fudge! Sometimes all you need is a little fudge to please a crowd. This recipe is a tad more festive with peppermint and walnuts and I recommend making a big batch!

Vegan Pecan Pie – Abbey’s Kitchen

Birds eye view shot of vegan pecan pie on a table.

Mini Gluten Free Pecan Pie Tarts – E.A Stewart, Spicy RD Nutrition

Birds eye view of mini pecan tarts garnished with fresh pecans.

These are the cutest mini desserts I have ever seen. These mini cast iron pans make the perfect presentation to your guests, and are loaded with a buttery pecan filling.

Apple Crisp Cheesecake Bars – Byte Sized Nutrition

Pile of dessert bars.

This decadent dessert can be made gluten free by swapping the whole wheat flour for a gluten free flour. Apple cheesecake is sandwiched between two layers of butter oat crisp that will surely leave everyone wanting more.

Quinoa Chocolate Chip Apple Crumble – Bucket List Tummy

birds eye view of Dessert crumble in glass dish topped with ice cream.

With the weather getting cooler, warm desserts like this crumble are the perfect dishes to end a meal. Oh, and don’t forget the final touch with a scoop of ice cream to seal the deal!

No-Bake Pumpkin Pie – Abbey’s Kitchen

Pumpkin pie in red dish garnished with pecans.

Who’s got time for baking on thanksgiving anyway? Save your oven space by making this lightened up no-bake pumpkin pie!

I hope you feel a little more prepared this holiday season with 15 of the best gluten free thanksgiving dessert recipes! Happy baking and have a tasty thanksgiving!

What are you making this thanksgiving for dessert? 

How do you accommodate for everyone around the table?

What are some of your favourite gluten free dessert recipes?

Share your thoughts below!

Compiled By: Sofia Tsalamlal, RD, MHSc

More Blog Posts You Might Like:

If you liked this blog post featuring gluten free Thanksgiving dessert recipes, you might also enjoy some more recipes that are perfect for the fall season:

Last Updated . Published By 17 Comments

The 30 Best Pumpkin Recipes (Healthy and Perfect for Fall)

This fall, try my roundup of the best pumpkin recipes for kids, toddlers and adults! Includes breakfast, lunch, dinner, dessert and snack recipes (plus a boozy cocktail for the adults too).

The arrival of Fall may mean the end of our beloved Canadian Summer but for us optimists, it also signals the start of a beautiful thing called Pumpkin season. Pumpkins are great for much more than carving out a scary face. They’re packed with nutrients (as I mentioned here), really tasty and surprisingly versatile. It’s time to think outside the beloved drink that is the PSL (Pumpkin Spice Latte for those lucky enough to not know the acronym by heart), and experiment with this Autumn gourd. Looking for the best pumpkin recipes? You’ve come to the right place.

I’ve come up with some of my own pumpkin recipes, like my pumpkin pie protein pancakes, spicy pumpkin and black bean quesadillas, and pumpkin chipotle pasta but here are a few of our favourites from our friends around the blogosphere.

Best Healthy Pumpkin Recipes

Abbey’s Kitchen – Healthy Pumpkin Spice Latte (Vegan Starbucks Copycat Recipe!)

Starbucks cup with a homemade pumpkin spice latte.

Even more delicious than the original, there was no way this recipe couldn’t be included in a list of the best pumpkin recipes.

Naturally Ella – Pumpkin Bread with Oats

Pumpkin and oat bread.

Hearty and full of fall flavours!

Naturally Ella – Curried Pumpkin Soup with Coconut

Pumpkin soup with pumpkin seeds on top.

This soup puts typical fall spices on the back burner in favour of curry for a different take on pumpkin that will warm you up all season long.

Abbey’s Kitchen – Pumpkin Protein Pancakes

Stack of pumpkin protein pancakes with maple syrup.

Is there anything better than pancakes on a weekend morning?

Lean Green Bean – Pumpkin Energy Balls

Bowl of pumpkin energy balls.

Perfect for fall appropriate snacking on the go!

Smart Nutrition – Curry Pumpkin Soup with Hemp Hearts

Bowl of pumpkin soup topped with hemp hearts.

Hemp hearts add a punch of omega 3s and a great texture.

Abbey’s Kitchen – Vegan Pumpkin Bread

Hand holding a slice of pumpkin bread.

A classic pumpkin bread is always going to be one of the best pumpkin recipes, plus it’s gluten-free friendly too.

Abbey’s Kitchen – Pumpkin Smoked Salmon Halloween Sandwiches

A fun and healthy snack for the kids this Halloween.

MJ & Hungry Man – Vegetarian Pumpkin and Kale Pasta Bake

All the pleasure of baked cheese, all the nutrition of kale and pumpkin.

Meme Inge – Pumpkin Granola

Crunchy and packed with heart healthy seeds, delicious!

Carrots and Cake – Pumpkin Pecan Muffins

Pumpkin keeps these delicious muffins moist even though they use mostly whole wheat flour!

Abbey’s Kitchen – Pumpkin Waffles with Protein | BLW & Toddler Friendly

Packed with fibre, protein and healthy fats.

Avocado a Day Nutrition – Paleo Pumpkin Pancakes with Maple Cashew Cream

Stack of paleo pumpkin pancakes with maple cashew cream.

These will certainly make for an indulgent yet high fibre and high protein breakfast.

Cooking Classy – Pumpkin French Toast

Close up of pumpkin french toast.

Perfect for lazy fall Sundays.

Drizzle and Dip – Roasted Pumpkin with Chilli Yogurt and Coriander Sauce

Plate of roasted pumpkin with chilli yogurt and coriander sauce.

A more savoury take on pumpkin, this recipe is impressive yet simple.

Skinny Taste – Roasted Pumpkin and Sage Soup

Pumpkin and sage soup with a pumpkin as the bowl.

Silky, smooth and comforting for cool fall nights.

Abbey’s Kitchen – Vegan Pumpkin Spice Cider Punch | Holiday Healthy Cocktail

Close up of a pumpkin cocktail with a cinnamon stick.

The perfect holiday healthy cocktail for entertaining during the fall or winter, and an unexpected way to use pumpkin making it one of the best pumpkin recipes.

Bless this Mess – Honey Roasted Pumpkin Seeds with Cinnamon

Honey spiced pumpkin seeds on a table.

Don’t forget to save the seeds when scooping out your pumpkins! Follow this recipe and roast them up to make a crunchy snack or salad topper.

Krooked Spoon – Pumpkin Frittata

Pumpkin frittata in a skillet topped with greens.

Eggs are the perfect vessel for everything in the fridge, this recipe is great for using up whatever you have and making it delicious.

Abbey’s Kitchen – Creamy Pumpkin Zucchini Noodles with Spiced Pumpkin Seeds

Pumpkin zucchini noodles with pumpkin seeds.

A delicious gluten free dinner the whole family is sure to love.

Ambitious Kitchen – Flourless Pumpkin Almond Butter Bars with Dark Chocolate + Coconut

Close up of a stack of flourless pumpkin almond butter bars with dark chocolate and coconut.

Decedent, chocolately and nutty? Count me in.

Ambitious Kitchen – Whole Wheat Pumpkin Chocolate Chip Muffins (made with greek yogurt!)

Whole up of whole wheat pumpkin muffins with chocolate chips.

Whether it’s breakfast in a hurry or as a snack, these muffins will hit your chocolate and pumpkin cravings all at once.

Abbey’s Kitchen – Pumpkin Pie Protein Smoothie Bowl

Birds eye view image of pumpkin pie protein smoothie bowls wth toppings.

This pumpkin pie smoothie bowl is packed with protein from protein powder, canned pumpkin, apples, pumpkin seeds and more!

Sally’s Baking Addiction – Pumpkin Chocolate Chip Bread

Close up of sliced pumpkin chocolate chip bread.

Because everybody loves a classic pumpkin bread!

Foodie Crush – Pumpkin and Fried Sage Flatbread

Pumpkin flatbread with fried sage and cheese.

Using naan bread instead of pizza dough is a smart way to keep this dinner super quick.

Abbey’s Kitchen – Vegan and Gluten Free Pecan Pumpkin Pie Donuts

Close up of pecan pumpkin pie donut topped with crushed pecans.

Skip the store bought doughnuts because these pecan pumpkin pie donuts will be your new BFF this fall.

Pinch of Yum – Roasted Garlic and Rosemary Pumpkin Hummus

Chip being dipped into garlic and rosemary fall hummus.

This recipe is a great example of how adding pumpkin to anything is delicious.

Seeded at the Table – Pumpkin Chocolate Chip Brownies

Close up of chocolate chip brownies.

Super moist from the pumpkin puree.

Anja’s Food for Thought – Pumpkin Lentil Salad with Arugula and Feta

Bowl of pumpkin lentil salad with arugula and feta.

This hearty salad is sure to make your list of favourite pumpkin recipes this season.

Abbey’s Kitchen – Vegan Pumpkin Pie Butter | 5 Ingredient Healthy Winter Breakfast Spread or Dip

Jar of sweet dessert dip for fall.

The perfect 5 ingredient healthy winter breakfast spread or dip for toast, crackers, yogurt, oats or fruit!

More Blog Posts You Might Like:

If you liked this blog post featuring the best pumpkin recipes, you might also enjoy some more blog posts and recipes for the fall season:

Last Updated . Published By 8 Comments

Vegan Pumpkin Bread (Healthy Gluten Free!)

This vegan pumpkin bread is the perfect healthy snack to enjoy during the cooler fall months! It is also gluten free, high fibre and full pumpkin spice flavour.

A hand picking up a piece of vegan pumpkin bread from a stack of four pieces of pumpkin bread on parchment paper.

Pumpkin recipes are always on heavy rotation in my household during the cooler fall months, and theres nothing I love more than whipping up a big batch of my vegan pumpkin bread. I also totally cannot resist any opportunity to fill up the house with the amazing smell of pumpkin spice baking in the oven.

This vegan pumpkin bread is not only a healthy gluten free snack that is packed with fibre, but it has all the yummy goodness of pumpkin and pumpkin spice flavour. It will easily become your new favourite go-to fall recipe!

Table of contents

Key Ingredients

Birds eye view of all ingredients needed to make vegan pumpkin bread portioned into individual bowls and ramekins.

How to Make This Recipe

Three side by side images showing how to prepare batter.

Step 1: In a large bowl, combine butter and brown sugar until creamy. Mix in the pumpkin puree, maple syrup, almond milk and vanilla extract.

Step 2: Add the flaxseed and a third of the flour to the wet ingredients and mix together.

Step 3: Stir in the remaining flours, baking powder, baking soda, and pumpkin pie spice and mix until smooth.

Two side by side images showing how to add in the chocolate chips and sunflower seeds and layer in a baking pan.

Step 4: Fold in the chocolate and 2 tablespoons of pumpkin seeds

Step 5: Pour the batter into a lined loaf pan. Sprinkle the top with the remaining pumpkin seeds. Bake the bread for 1 hour or until the top is golden and the bread feels firm.

Expert Tips

Doneness – While you can totally check the doneness of this vegan pumpkin bread the old fashioned way by using a toothpick, I prefer to use a meat thermometer just to be sure that it’s perfectly baked through. The centre of the bread should read about 200 degrees Fahrenheit. 

Seed Toppings – If you don’t like pumpkin seeds, you can either fully omit them from the bread or swap them out for pecans or walnuts.

Pumpkin Pie Spice – Depending on the type of pumpkin pie spice you have, you may wish to either add more, or add in some cinnamon.

Gluten Free Flour – I used this gluten-free flour blend here, but you can certainly use any gluten free flour that you prefer or regular all purpose flour if you don’t need to make this vegan pumpkin bread gluten free.

Birds eye view of vegan pumpkin bread cut into slices on a baking tray with surrounding pumpkin seeds, coffee, peanut butter, and pumpkin ornaments.

Recipe FAQs

Can this bread be frozen?

Yes! You can simply wrap each slice in foil and add to a freezer bag for up to 6 months. When you’re ready to eat, simply thaw and enjoy.

Can I use the same batter to make pumpkin muffins?

Absolutely. You can totally add the same batter to a muffin pan and bake them for about 25-30 minutes.

Can I use fresh pumpkin?

Yes you can, although it would be more laborious to do so. You would need to cut the pumpkin into quarters and and bake at 375F for about 1.5 hours. Puree the flesh in a food processor and strain with a cheese cloth.

How can I store this vegan pumpkin bread?

Once the pumpkin bread is cooled you can wrap in plastic wrap and store at room temperature for up to 5 days. If you want it to last longer, it can keep in the refrigerator for up to a week.

More Easy Baked Snack Recipes

Are you also obsessed with pumpkin recipes during the fall months? Would you try this vegan pumpkin bread?

Print Recipe
5 from 7 votes

Vegan Pumpkin Bread

This vegan pumpkin bread is the perfect healthy snack to enjoy during the colder fall months! It is also gluten free, high fibre and full pumpkin spice flavour.
Prep Time15 minutes
Cook Time1 hour
Total Time1 hour 15 minutes
Course: Dessert, Snack
Cuisine: American
Diet: Gluten Free, Vegan, Vegetarian
Servings: 8 slices
Calories: 241kcal
Author: Abbey Sharp

Ingredients

  • ¼ cup very soft Plant-Based Butter or sub Butter if not vegan
  • ½ cup + 1Tbsp. Brown Sugar
  • 1 cup Pumpkin Puree
  • 5 Tbsp. Maple Syrup
  • 5 Tbsp. Almond Milk
  • ½ Tbsp. Vanilla Extract
  • 3 Tbsp. Ground Flaxseed
  • 1 cup + 3 Tbsp. Gluten-Free Flour Blend
  • 2 Tbsp. Oat Flour
  • 1.25 tsp. Baking Powder
  • 1 tsp. Pumpkin Pie Spice
  • ½ tsp. Baking Soda
  • ½ cup Chocolate Chips or Chunks
  • ¼ cup Pumpkin Seeds divided

Instructions

  • Preheat your oven to 375 degrees Fahrenheit.
  • In a large bowl, cream together the butter and brown sugar. Mix in the pumpkin puree, maple syrup, almond milk and vanilla extract.
  • Add the flaxseed and a third of the flour to the wet ingredients and mix together. Let the batter sit for a few minutes which will help the flaxseed absorb some of the liquid.
  • Stir in the remaining flours, baking powder, baking soda, and pumpkin pie spice and mix until smooth.
  • Fold in the chocolate and 2 tablespoons of pumpkin seeds.
  • Pour the batter into a lined loaf pan. Sprinkle the top with the remaining pumpkin seeds.
  • Bake the bread at 375 degrees for 15 minutes. Reduce the oven temperature to 350 degrees and bake for an additional 45-55 minutes, or until the top is golden and the bread feels firm. I often like to use a meat thermometer here. The center of the bread should read about 200 degrees.
  • Allow the bread to fully cool prior to slicing. It will be a bit soft coming out of the oven but will firm up as it cools.

Notes

  • Use a meat thermometer to check the doneness of the pumpkin bread, aim for a center temperature of 195-205 degrees Fahrenheit. 
  • If you don’t like pumpkin seeds, you can either fully omit them from the bread or swap them out for pecans or walnuts.
  • Depending on the type of pumpkin pie spice you have, you may wish to either add more, or add in some cinnamon.
  • I used this gluten-free flour blend – https://www.vitacost.com/vitacost-multi-blend-flour-non-gmo-and-gluten-free-32-oz-2-lbs-907-g-1

Nutrition

Calories: 241kcal | Carbohydrates: 38g | Protein: 4g | Fat: 9g | Saturated Fat: 2g | Sodium: 152mg | Potassium: 255mg | Fiber: 4g | Sugar: 21g | Vitamin A: 5036IU | Vitamin C: 1mg | Calcium: 104mg | Iron: 2mg

If you loved this vegan pumpkin bread recipe be sure to leave me a comment below!

Last Updated . Published By 2 Comments

Healthy Halloween Treats for Kids (Plus Meal & Snack Ideas Too!)

This Halloween, try my roundup of the best healthy halloween treats for kids, toddlers and adults! Plus, check out some meal and snack ideas too.

October is here and that means Halloween is right around the corner. It’s time to bust out the spooky decorations and get creative with your costume ideas. But of course, it wouldn’t be Halloween without some tasty treats. Whether you’re going out trick-or-treating, throwing a themed party or just staying in for a scary movie marathon, I’ve got you covered with 30 creative recipes that both you and your little ones will love.

Our Favourite Healthy Halloween Treats for Kids

Halloween isn’t just about store-bought candy! Get your kids trick or treating ready with these healthy Halloween treats for kids!

Halloween Banana Ghosts and Clementine Pumpkins – Abbey’s Kitchen

Bananas with jail themed faced on a stick.

Such a cute Halloween treat idea that also sneaks in some healthy fruit!

Creamy Pumpkin Zucchini Noodles with Spice Pumpkin Seeds – Abbey’s Kitchen

The adults are also going to adore this pumpkin themed pasta dinner- perfect for Halloween parties!

Pumpkin Meringue Parfait 3 Ways – Abbey’s Kitchen

Pumpkin pie isn’t just for Thanksgiving, it’s perfect for Halloween dessert too!

Gluten Free Pumpkin Protein Pancakes – Abbey’s Kitchen

This would make an awesome Halloween breakfast for the kids!

Spider Devilled Eggs – NerdyMamma

Such a cute snack for a pre Halloween trick or treating activity with the kids.

Pizza Mummies – Weelicious

What kid wouldn’t love this cute Halloween snack idea?

Coconut Eyeballs – Weelicious

Cheese Wafer Fingers – Weelicious

All kids love cheese, so these would make amazing spooky snacks for Halloween.

Pumpkin Spice Rice Krispie Treat Bites – Serena Wolf

Pumpkin Smoked Salmon Sandwiches – Abbey’s Kitchen

Protein packed and super cute, these are such a fun open faced after school snack for toddlers or kids.

Pumpkin Seed Crusted Chicken Tenders – Working Woman’s Health Collection

What a creative way to use up those pumpkin seeds after Trick or treating!

Vegan & Gluten Free Halloween Candy Corn Overnight Oats – Abbey’s Kitchen

Have leftover candy corn from Halloween night? These overnight oats are so much fun for kids and adults, alike!

Halloween Blood and Guts Chocolate Cups (Vegan & Gluten Free) – Abbey’s Kitchen

OMG. So delicious. So fun. SO SPOOKY!

Soft Oatmeal Pumpkin Cookies (Vegan & Gluten Free) – Hummusapien

Vegan & Gluten Free Twix Bars – Abbey’s Kitchen

Forget those mini fun chocolate bars, these Twix are amazing as a Halloween candy alternative.

Copycat Reese’s Peanut Butter Cups (Healthy Version!) – Rachael’s Good Eats

Pumpkin Spice Fat Bombs – Rachael’s Good Eats

Vegan & Gluten Free Snickers Bars – Abbey’s Kitchen

Oh yes, and we gotta have a Snickers too (my personal Halloween treat favourite).

Raw Mars Bars – Rachael Good Eats

Halloween Healthy Apple and Almond Butter Alien Smiles (Gluten Free) – Abbey’s Kitchen

Get the kiddos involved in making these cute little alien snacks!

Loaded Apple Nachos – Rachael’s Good Eats

Vegan Halloween Chocolate Mousse Graveyard with Gluten Free Crispy Chocolate Soil – Abbey’s Kitchen

Fudgy Double Chocolate Brownies – The Organic Dietitian

3-Layer Nut-Free Dream Cups – Oh She Glows

Healthy Snickers Bars – From My Bowl

Frozen Halloween Boo-nana Pops – Skinny Taste

Gluten Free & Grain Free Halloween Chocolate Peanut Butter Fudge Spiderweb Cupcakes – Texanerin

Caramel Apple Cheesecake Bars (Gluten-free & Whole Grain) – Texanerin

Grainless Raw Halloween Salted Pecan Brownie Witch Fingers – Get Real to Heal

There you go lovelies! I hope these healthy Halloween treats for kids have given you some inspiration this season and that your Halloween is packed with a bit of fear and a ton of tasty eats.

Compiled By:

Ina Benkova & Gabriela Abreu

More Blog Posts You Might Like:

If you liked this blog post featuring healthy Halloween treats for kids, you might also enjoy some more blog posts and recipes about Halloween: