No-Sugar Pumpkin Banana Yogurt

You can get flavors of fall without loads of added sugars and fat that can be in pumpkin lattes and pumpkin cheesecake. This creamy, flavorful pumpkin banana yogurt makes a delicious breakfast, snack, or dessert. Wholesome ingredients and autumnal favorites come together to create this satisfying treat.

• Pumpkin puree has fiber, beta-carotene, and subtle sweetness
• Plain Greek, regular, or Icelandic yogurt provides protein and calcium. Look for yogurt with active cultures for a probiotic boost.
• Bananas act as a natural sweetener and thickener and boost nutritional value.
• Cinnamon and pumpkin pie spice - with spices like nutmeg, cloves, and ginger - have antioxidants and the perfect touches to turn this into a fall treat. 

These ingredients support bone, heart, muscle, and digestive health, to name just a few.

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Variations and Serving Suggestions

• Add ½-1 ounce of chopped walnuts, pecans, or almonds for some extra crunch, texture, protein, healthy fat, and fiber.
• Super-size the protein content by adding a scoop of protein powder to the yogurt. Look for a protein powder that’s low in added sugars. 
• Use frozen bananas and blend the ingredients to make a smoothie or a substitute for ice cream-like consistency. Top with berries and pumpkin seeds, if desired.
• Add a pinch more nutmeg and ginger for extra flavor.
• Make a parfait by layering the ingredients instead of mixing them.

Recipe for No-Sugar Pumpkin Banana Yogurt

Makes two 1-cup servings

Ingredients:

• 1 cup of plain, non-fat regular or Greek yogurt
• ½ cup of 100% canned pumpkin puree (not pumpkin pie mix)
• 1 medium banana, chopped and divided into half portions
• ½ teaspoon of cinnamon
• ½ teaspoon of pumpkin spice or pumpkin pie spice
• Optional: ¼ cup of nuts or seeds to top

Instructions:

1. In a medium-sized bowl, combine yogurt, canned pumpkin, cinnamon, and pumpkin spice. Mix well.
2. Fold in half of the chopped bananas.
3. Divide evenly into two serving bowls. Top with the rest of the chopped bananas. Sprinkle it with more cinnamon.
4. If desired, top with chopped nuts or seeds.
5. Enjoy immediately as a breakfast, snack, or dessert!

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Nutrition information (per serving using Greek yogurt and without additional toppings): 150 calories; 3.5 grams of fat; 20 mg of cholesterol; 50 mg of sodium; 22 grams of carbohydrates; 12 grams of sugar; 4 grams of fiber; 14 grams of protein

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Reviewed by Natalie Stein, MS, MPH, CDCES