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High Protein Low Carb Pumpkin Spice Granola

If you happen to be a blog subscriber, please forgive me for my recent protein granola obsession. It started with the cinnamon vanilla protein granola and chocolate peanut butter granola, and I haven’t been able to stop exploring other flavor combos like this pumpkin spice granola. 

This recipe isn’t all that different than the cinnamon vanilla granola. So if you’ve made that one, you’ll likely have everything on hand and know about all the potential ingredient swaps. If you don’t gra-knowla about that one, I’ll run through everything ya need to know below. 

A simple recipe for pumpkin spice granola that's much lower in carbs and higher in protein. Recipe includes a pumpkin spice protein parfait that's perfect for Fall snacking!

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How to Make the Pumpkin Spice Granola

For the dry ingredients, you’ll need:

  • rolled oats
  • puffed rice cereal
  • raw pumpkin seeds
  • protein powder
  • pumpkin pie spice

This protein granola is as simple as mixing the dry ingredients together before adding your wet ingredients.

The recipe calls for honey, but you may be able to swap it for something like Walden Farms zero-calorie pancake syrup or even liquid egg whites. My chocolate peanut butter and Butterfinger protein granola use liquid egg whites, as an example.

Also, be sure to keep an eye towards the end of baking if you use a real sugar syrup or honey since it can go from perfect to burned rather quickly. 

pumpkin spice granola mixture on a baking sheet before going in the oven

For the light butter, you could swap it for real butter or another fat source like coconut oil. You can also use more canned pumpkin to reduce the fat content.

I tested two batches with canned pumpkin. One used 1/3 cup (80g) pumpkin and 2 tablespoons of light butter, and the other used 1/2 C (122g) with no butter. Both batches came out okay, though a bit more chewy than the version I settled on. 

Once you have everything mixed together, simply spread the pumpkin spice granola mixture onto a baking sheet, leaving as many gaps as possible. 

Bake it, cool it, crumble it, and you’re done! 

pumpkin spice granola after baking

You can see in the photo above how the large pieces can be broken down and crumbled as large or small as you’d like. 

How to Make the Pumpkin Spice Protein Parfait

You can eat your pumpkin spice granola the classic way with a bit of almond milk or yogurt. But if you’re looking to really show up and show out, check out this protein parfait recipe.

Pumpkin Spice Protein Parfait Ingredients:

  • 3/4 C (168g) Vanilla Fat Free Greek Yogurt
  • 1/2 C (122g) Canned Pumpkin
  • 1/2 scoop (16g) Protein Powder
  • 1 tsp Pumpkin Pie Spice 
  • 1/4 C (24g) Pumpkin Spice Protein Granola (recipe card below)
  • 1 Tbsp (14g) Chopped Chocolate Chips (optional)


  1. Mix the canned pumpkin with the protein powder.
  2. Layer the vanilla Greek yogurt, pumpkin, and granola.
  3. Top with fat free whipped cream, chopped chocolate chips, and additional granola, if desired.

Easy enough, right? 

Final Pumpkin Spice Granola Recipe Notes

I spared you my normal spiel on protein powder differences, but I’ll just quickly mention that you should always substitute gram for gram, not scoop for scoop when using different protein powders. And since PEScience is a blend of whey and casein protein, you may need to add a bit more of a whey-only protein powder.

The video below should give you a good idea about what the granola should look like before and during baking.

Okay, you’re ready to rock. If you make this high protein pumpkin spice granola, I’d love to see it! Take a photo and tag me on Instagram @mason_woodruff. Or you can join my free Facebook group and share it with the Proton Party.
high protein low carb pumpkin spice granola

High Protein Pumpkin Spice Granola

Yield: 12 servings
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes

Oat, pumpkin seed, and puffed rice based granola sweetened with honey, protein powder, and real pumpkin.


  • 1 C (80g) Rolled Oats
  • 2 C (34g) Puffed Rice Cereal
  • 1/4 C (30g) Raw Pumpkin Seeds
  • 2 scoops (61g) PEScience Protein Powder, vanilla
  • 2-3 tsp Pumpkin Pie Spice, to taste
  • 1/4 C (60g) Canned Pumpkin
  • 2 Tbsp (42g) Honey
  • 1/4 C (56g) Light Butter, I used Land O' Lakes with canola


  1. Preheat an oven to 325F and line a baking sheet with parchment paper or nonstick spray. 
  2. Mix the dry ingredients together in a large bowl.
  3. Gradually add the honey, pumpkin, and light butter, folding everything together gently.
  4. Transfer the mixture to the baking sheet. Use a spatula to spread it evenly across the entire baking sheet. Be sure to break up any large clumps and aim to have as many holes or spaces as possible in the mixture.
  5. Bake for 20 minutes before removing from the oven to flip/shake/stir. Bake for an additional 5-10 minutes or until the granola is as crunchy as you'd like. (It will continue to crisp a bit after it comes out of the oven so don't burn it. If you'd like it extra crispy, you can remove some of the crispy bits around the edges and continue baking the larger pieces.)


  • Each serving has 3 Smart Points.
  • Store in an airtight container at room temp. If you have an air fryer or Ninja Foodi, I like toasting it for 1-2 minutes before serving to get it extra crispy. 
Nutrition Information:
Yield: 12 servings Serving Size: 23 g (1/4 C)
Amount Per Serving: Calories: 100Total Fat: 4gCarbohydrates: 11gProtein: 6g

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Laura A

Monday 25th of November 2019

It took everything I had not to eat the whole pan of this stuff as soon as it was out of the oven. Made with snickerdoodle PE Science protein powder. Ate it with my overnight oats for at least 3 weeks, and randomly out of the bag. Bonus: our house smelled wonderful for over 24 hours post-bake!


Monday 25th of November 2019

I didn’t have the puffed rice cereal, so I added almonds to give the granola more body. The flavor was delicious, and I’ll definitely order the cereal to try the recipe the way it was written.


Sunday 24th of November 2019

So easy to change up! Changing the flavor of protein and spices used literally change it into anything! I omit the pumpkin and use a sugar free maple syrup and it turns out great everytime! It's best to let it fully cool before storing to avoid moisture build up.

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