12minuteathlete.com Healthy Pumpkin Pie Cups Recipes Recipe

Total time: 65 minutes

Keto Friendliness Gauge

Net Carbs are 7% of calories per serving, at 20g per serving. This food is keto-friendly.

How keto-friendly is 12minuteathlete.com Healthy Pumpkin Pie Cups Recipes? The Keto Friendliness Gauge visualizes how much this food conforms to the standard keto diet.

  • Green implies that Net Carbs fall within standard keto diet guidelines.
  • Yellow implies that Net Carbs are a little higher than standard keto diet guidelines.
  • Orange implies that Net Carbs are much higher than standard keto diet guidelines and risks kicking you out of ketosis.
  • Red implies that the amount of Net Carbs fall within the upper limits allowed by the keto diet and there's a high risk of getting kicked out of ketosis.

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Keto & Health Insights for 12minuteathlete.com Healthy Pumpkin Pie Cups Recipes Recipe

  • Net Carbs are 7% of calories per serving, at 20g per serving. This meal falls within the range for standard keto diet guidelines (at or under 25g of net carbs). If your daily net carb quota is 25g and if this food almost equals that much, consider whether you're going to eat more food later. Always take into account any foods you've already consumed. It's recommended that you track the macros of your daily food consumptions—this makes it easier to avoid overconsumption.

12minuteathlete.com Healthy Pumpkin Pie Cups Recipes Recipe Nutrition Label

Nutrition Facts

Serving Size: 4 servings   ( 174 g )
Amount Per Serving
Calories: 267
Total Fat: 16g
Saturated Fat: 7g
Polyunsaturated Fat: 1g
Monounsaturated Fat: 1g
Trans Fat: 0g
Cholesterol: 43mg
Sodium: 242mg
Total Carbohydrates: 25g
Dietary Fiber: 5g
Sugar: 12g
Protein: 10g
Calcium: 78mg Iron: 3mg
Potassium: 394mg Vitamin A: 483mcg
Vitamin C: 6mg Vitamin D: 0mcg

Ingredients

  • 1/4 cup of oats
  • 1/4 cup unsweetened applesauce
  • 1/2 cup almond flour
  • 1-2 Tbsp honey (more if you like it sweeter)
  • 1/2 tsp vanilla extract
  • 1/8 tsp sea salt
  • 1 cup organic pumpkin (about 1/2 a can)
  • 1/2 cup low fat cottage cheese
  • 1/2 cup unsweetened coconut milk (regular milk will work too)
  • 1 serving vanilla whey protein powder (I used Cellucor Whipped Vanilla)
  • 1 egg
  • 1/2 tsp cinnamon
  • 1/2 tsp pumpkin pie spice
  • 1/4-1/2 tsp toffee flavored stevia drops (again, more if you like it sweeter—feel free to substitute with a sweetener of your choice)
  • 1/8 tsp salt

Instructions

Visit 12minuteathlete.com's website to view the recipe instructions. (Via Edamam)