12 Low Calorie Pumpkin Spice Desserts You’Ll Crave

Pumpkin spice without the sugar crash? Yes, please. These lightened-up treats bring all the cozy fall vibes with a fraction of the calories. We’re talking quick bakes, no-bakes, creamy puddings, and even a latte you can whip up faster than your barista can spell your name wrong. Ready to make your kitchen smell like a candle shop—in the best way?

1. Fluffy Pumpkin Spice Greek Yogurt Parfait That Feels Like Pie

Save

This parfait tastes like pumpkin pie met a protein-packed breakfast and decided to be dessert. It layers creamy spiced yogurt with a crunchy faux “crust” that won’t wreck your calorie budget. Perfect for an easy weeknight sweet fix.

Ingredients:

• 1 cup nonfat plain Greek yogurt
• 1/2 cup unsweetened pumpkin puree
• 1 1/2 tbsp maple syrup (or preferred low-cal sweetener to taste)
• 1 tsp pumpkin pie spice
• 1/2 tsp vanilla extract
• 2 tbsp low-fat granola
• 1 tbsp crushed pecans (optional)

Instructions:

1. Stir yogurt, pumpkin, maple syrup, pumpkin spice, and vanilla until smooth.
2. Layer half the yogurt, then 1 tbsp granola, then remaining yogurt.
3. Top with remaining granola and crushed pecans if using.

Serve chilled in a glass for maximum fancy vibes. Swap granola for high-fiber cereal to cut calories further, or add a few mini chocolate chips when you need that chocolate hit—IMO it slaps.

Nutrition (Serves 2; 1 parfait = about 3/4 cup): Calories: 165 | Total Fat: 3.5 g | Total Carbs: 24 g | Dietary Fiber: 3 g | Net Carbs: 21 g | Protein: 13 g. FYI, estimates may vary by brand.

2. Five-Minute Pumpkin Spice Mug Cake That Won’t Blow Your Goals

Save

Craving cake at 9 p.m.? This single-serve mug does the job without the leftover temptation. It’s tender, fragrant, and ready faster than you can preheat an oven.

Ingredients:

• 3 tbsp oat flour (or finely ground oats)
• 2 tbsp unsweetened pumpkin puree
• 1 tbsp unsweetened applesauce
• 1 tbsp egg white (or 1 tbsp liquid egg whites)
• 1 tbsp maple syrup or 2 tsp sugar substitute
• 1/4 tsp baking powder
• 1/2 tsp pumpkin pie spice
• 1/4 tsp vanilla extract
• Pinch salt

Instructions:

1. Whisk all ingredients in a microwave-safe mug until smooth.
2. Microwave 60–80 seconds until set but still moist.
3. Cool 1 minute before diving in.

Top with a spoon of light whipped cream and a dusting of cinnamon. Add a few chopped walnuts if you need crunch, or chocolate chips if you’re feeling chaotic (and have a few extra calories to spare).

Nutrition (Serves 1; 1 mug cake): Calories: 190 | Total Fat: 2.5 g | Total Carbs: 34 g | Dietary Fiber: 4 g | Net Carbs: 30 g | Protein: 8 g. Estimates only.

3. No-Bake Pumpkin Spice Cheesecake Cups That Taste Indulgent

Save

Silky, tangy, and perfectly spiced—without the brick of cream cheese. These cups use light cream cheese and Greek yogurt for that classic cheesecake vibe but lighter.

Ingredients:

• 4 oz light cream cheese, softened
• 1/2 cup nonfat plain Greek yogurt
• 1/2 cup unsweetened pumpkin puree
• 2 1/2 tbsp maple syrup or sweetener to taste
• 1 tsp pumpkin pie spice
• 1/2 tsp vanilla extract
• 4 light graham cracker sheets, crushed (about 1/2 cup crumbs)

Instructions:

1. Beat cream cheese until fluffy. Mix in yogurt, pumpkin, maple syrup, spice, and vanilla until smooth.
2. Divide graham crumbs among 4 small cups. Spoon filling over crumbs.
3. Chill 1–2 hours to set.

Garnish with a tiny dollop of light whipped cream. For gluten-free, swap in almond flour mixed with a touch of sweetener and cinnamon as the “crust.”

Nutrition (Serves 4; 1 cup): Calories: 170 | Total Fat: 6 g | Total Carbs: 22 g | Dietary Fiber: 2 g | Net Carbs: 20 g | Protein: 7 g. Estimates may vary.

4. Crispy Pumpkin Spice Baked Apples With Oat Crumble

Save

All the warm, cozy apple crisp energy—minus the butter overload. These stuffed baked apples feel decadent but stay light thanks to oats and a touch of maple.

Ingredients:

• 4 medium Honeycrisp or Gala apples, cored
• 1/2 cup old-fashioned oats
• 1/4 cup almond flour
• 2 tbsp maple syrup
• 2 tbsp unsweetened pumpkin puree
• 1 tsp pumpkin pie spice
• 1/2 tsp cinnamon
• 1 tbsp melted coconut oil or light butter
• Pinch salt

Instructions:

1. Heat oven to 375°F (190°C). Place apples in a small baking dish.
2. Mix oats, almond flour, maple, pumpkin, spices, oil, and salt until crumbly.
3. Pack mixture into apples. Bake 25–30 minutes until tender and golden.

Serve warm with vanilla skyr or light ice cream. Add chopped pecans for extra crunch if you’ve got the macros for it, trust me.

Nutrition (Serves 4; 1 stuffed apple): Calories: 210 | Total Fat: 6.5 g | Total Carbs: 40 g | Dietary Fiber: 6 g | Net Carbs: 34 g | Protein: 3 g. Estimated values.

5. Pumpkin Spice Chia Pudding That Sets While You Sleep

Save

Meal-prep-friendly and creamy without dairy overload, this chia pudding hits that pumpkin pie note in a spoonable, fiber-packed format. Breakfast-for-dessert? Don’t threaten me with a good time.

Ingredients:

• 1 cup unsweetened almond milk
• 1/2 cup unsweetened pumpkin puree
• 3 tbsp chia seeds
• 1 1/2 tbsp maple syrup or to taste
• 1 tsp pumpkin pie spice
• 1/2 tsp vanilla extract
• Pinch salt

Instructions:

1. Whisk almond milk, pumpkin, syrup, spice, vanilla, and salt.
2. Stir in chia seeds. Rest 10 minutes, stir again.
3. Refrigerate at least 3 hours or overnight until thick.

Top with a few cacao nibs or sliced banana. If too thick, loosen with a splash of milk; if too thin, add 1 tsp chia and wait 20 minutes.

Nutrition (Serves 2; 1/2 cup each): Calories: 150 | Total Fat: 6 g | Total Carbs: 21 g | Dietary Fiber: 8 g | Net Carbs: 13 g | Protein: 5 g. Estimates only.

6. Lighter Pumpkin Spice Oatmeal Cookies You Can Actually Snack On

Save

Soft, chewy, and loaded with spice, these cookies skip the butter bomb and still deliver cookie joy. Great for lunchboxes or that 3 p.m. slump.

Ingredients:

• 1 cup old-fashioned oats
• 1/2 cup whole wheat pastry flour
• 1/2 tsp baking soda
• 1 tsp pumpkin pie spice
• 1/4 tsp salt
• 1/2 cup unsweetened pumpkin puree
• 1/3 cup coconut sugar (or brown sugar)
• 2 tbsp melted coconut oil
• 1 egg white
• 1 tsp vanilla extract
• 2 tbsp mini chocolate chips (optional)

Instructions:

1. Heat oven to 350°F (175°C). Line a baking sheet.
2. Mix oats, flour, baking soda, spice, and salt.
3. Whisk pumpkin, sugar, oil, egg white, and vanilla. Combine with dry mix; fold in chips.
4. Scoop 12 cookies. Bake 9–11 minutes until set.

Press each dough ball slightly for even baking. Swap chips for raisins or chopped walnuts. These freeze like a dream.

Nutrition (Serves 12; 1 cookie): Calories: 85 | Total Fat: 2.7 g | Total Carbs: 13 g | Dietary Fiber: 2 g | Net Carbs: 11 g | Protein: 2 g. Estimated.

7. Pumpkin Spice Protein Froyo Bark For Crunchy Snackers

Save

Frozen yogurt bark but make it fall. It’s creamy, crunchy, and high-protein—ideal when you want dessert and a little flex.

Ingredients:

• 1 1/2 cups nonfat Greek yogurt
• 1/2 cup unsweetened pumpkin puree
• 2 tbsp maple syrup or sweetener to taste
• 1 tsp pumpkin pie spice
• 1/2 tsp vanilla extract
• 2 tbsp pumpkin seeds (pepitas)
• 1 tbsp crushed graham crackers (optional sprinkle)

Instructions:

1. Stir yogurt, pumpkin, maple, spice, and vanilla.
2. Spread on a parchment-lined sheet to 1/4-inch thickness.
3. Sprinkle pepitas and graham crumbs. Freeze 3–4 hours, then break into pieces.

Keep in a freezer bag for up to a month. Add a light drizzle of melted dark chocolate for a fancier finish, because why not?

Nutrition (Serves 6; ~1/6 sheet): Calories: 95 | Total Fat: 2.5 g | Total Carbs: 10 g | Dietary Fiber: 1 g | Net Carbs: 9 g | Protein: 9 g. Estimates.

8. Air-Fryer Pumpkin Spice Donut Holes You’ll Brag About

Save

They’re puffy, warm, and coated in spiced “sugar,” but we’re keeping things light thanks to the air fryer. Weekend brunch hero material right here.

Ingredients:

• 1 cup white whole wheat flour
• 1 tsp baking powder
• 1/2 tsp baking soda
• 1 1/2 tsp pumpkin pie spice, divided
• 1/4 tsp salt
• 1/2 cup unsweetened pumpkin puree
• 1/4 cup nonfat Greek yogurt
• 1/4 cup maple syrup
• 1 egg white
• 1 tsp vanilla extract
• 1 tbsp sugar (for coating) or granulated sweetener
• Cooking spray

Instructions:

1. Mix flour, baking powder, baking soda, 1 tsp spice, and salt.
2. Whisk pumpkin, yogurt, maple, egg white, and vanilla. Combine to form a thick batter.
3. Scoop 16 small balls onto parchment. Air-fry at 350°F (175°C) for 6–8 minutes, shaking once.
4. Mix sugar with remaining 1/2 tsp spice. Lightly spray warm donut holes and toss in spiced sugar.

Serve immediately for maximum fluff. Dip in a quick vanilla yogurt glaze if you want extra pizzazz.

Nutrition (Serves 8; 2 donut holes): Calories: 120 | Total Fat: 1.2 g | Total Carbs: 25 g | Dietary Fiber: 3 g | Net Carbs: 22 g | Protein: 4 g. Estimated.

9. Silky Pumpkin Spice Pudding With Almond Crunch

Save

Think custard vibes without egg yolks and cream. This stovetop pudding uses cornstarch and milk for a lush texture that still runs lean.

Ingredients:

• 1 3/4 cups 2% milk (or unsweetened almond milk for fewer calories)
• 1/2 cup unsweetened pumpkin puree
• 3 tbsp granulated sugar or equivalent sweetener
• 2 tbsp cornstarch
• 1 tsp pumpkin pie spice
• 1/2 tsp vanilla extract
• Pinch salt
• 2 tbsp toasted sliced almonds

Instructions:

1. Whisk milk, pumpkin, sugar, cornstarch, spice, vanilla, and salt in a saucepan.
2. Cook over medium heat, whisking, until thick and bubbling, 5–7 minutes.
3. Divide into 4 cups; chill 1–2 hours. Top with almonds.

Use almond milk for a lighter, slightly thinner pudding. Add orange zest for a bright twist that surprises in the best way.

Nutrition (Serves 4; 1/2 cup): Calories: 130 | Total Fat: 3.5 g | Total Carbs: 20 g | Dietary Fiber: 2 g | Net Carbs: 18 g | Protein: 5 g. Estimates will vary by milk choice.

10. Pumpkin Spice Baked Oat Bars You Can Eat for Dessert

Save

These bars taste like pumpkin bread and granola had a wholesome baby. They slice clean, travel well, and satisfy the sweet tooth without derailing dinner.

Ingredients:

• 2 cups old-fashioned oats
• 1/2 cup unsweetened pumpkin puree
• 1 cup unsweetened almond milk
• 1 egg
• 1/4 cup maple syrup
• 1 1/2 tsp pumpkin pie spice
• 1 tsp vanilla extract
• 1 tsp baking powder
• 1/4 tsp salt
• 2 tbsp raisins or mini chips (optional)

Instructions:

1. Heat oven to 350°F (175°C). Line an 8-inch pan with parchment.
2. Mix all ingredients until combined; rest 5 minutes.
3. Spread in pan and bake 25–30 minutes until set and lightly golden. Cool and slice into 9.

Serve warm with a drizzle of yogurt or a smear of almond butter. Add chopped apples for extra fiber and fall feels.

Nutrition (Serves 9; 1 bar): Calories: 130 | Total Fat: 3 g | Total Carbs: 22 g | Dietary Fiber: 3 g | Net Carbs: 19 g | Protein: 5 g. Estimated.

11. Cozy Pumpkin Spice Affogato With Lightened “Gelato”

Save

Espresso meets pumpkin-spiced frozen yogurt for a two-minute dessert that screams café-level fancy. It’s creamy, warm, cold, and aromatic—sensory fireworks.

Ingredients:

• 1/2 cup light vanilla frozen yogurt
• 2 tbsp unsweetened pumpkin puree
• 1/4 tsp pumpkin pie spice
• 1 shot hot espresso (or 1/4 cup strong coffee)
• 1/4 tsp vanilla extract

Instructions:

1. Stir pumpkin, spice, and vanilla into frozen yogurt quickly to marble.
2. Scoop into a small cup. Pour hot espresso over just before serving.

Top with a sprinkle of cinnamon or shaved dark chocolate. Use decaf for an evening treat that won’t keep you up scrolling until 2 a.m., seriously.

Nutrition (Serves 1; 1 affogato): Calories: 150 | Total Fat: 2 g | Total Carbs: 30 g | Dietary Fiber: 1 g | Net Carbs: 29 g | Protein: 5 g. Estimate varies by froyo brand.

12. DIY Low-Cal Pumpkin Spice Latte Pops You’ll Lick to the Stick

Save

PSL season, but frozen and lighter. These popsicles taste like a coffee shop order with fewer calories and more control over sweetness.

Ingredients:

• 1 cup strong brewed coffee, cooled
• 1 cup unsweetened almond milk
• 1/2 cup unsweetened pumpkin puree
• 2–3 tbsp maple syrup or sweetener to taste
• 1 1/2 tsp pumpkin pie spice
• 1/2 tsp vanilla extract

Instructions:

1. Whisk all ingredients until smooth.
2. Pour into popsicle molds and freeze 6–8 hours.
3. Run molds under warm water to release.

For creamy pops, blend in 1/4 cup nonfat Greek yogurt. Dust with cinnamon before freezing for pretty speckles that look ultra-pro.

Nutrition (Serves 6; 1 pop): Calories: 45 | Total Fat: 1 g | Total Carbs: 9 g | Dietary Fiber: 1 g | Net Carbs: 8 g | Protein: 1.5 g. Estimated.

Ready to pumpkin-spice your dessert game without the sugar spiral? These lighter treats bring big flavor and cozy comfort with ingredients you probably already have. Pick one tonight and let your kitchen smell like fall—again and again.

Nutrition Note: Serving sizes are listed per recipe and estimated where necessary. Nutrition values are approximate, calculated using standard USDA data and typical brand information; actual values can vary based on specific ingredients and preparation methods.