Pumpkin Protein Desserts!

Pumpkin Protein Desserts!

These pumpkin recipes come from my Protein Pumpkin Dessert Recipe e-Book!

  • They are low calorie, low sugar, very delicious, and high in protein.
  • The portions are big AND you can eat the ENTIRE PORTION!

Pumpkin Pie Fudge and Chocolate Pumpkin Bark!

feature pumpkin protein desserts

Pumpkin Pie Fudge:

  • It only takes 3 minutes to make and 20-30 minutes to set!
  • It's so good you will do a little jig when you bite into it!


1. Mix the following by hand in a bowl:

  • 1 TBSP canned pumpkin (not pumpkin pie mix!)
  • 1 TBSP coconut butter
  • 1/2 scoop BSN Syntha-6 Whey (Cinnamon Bun Flavour).
  • 1 TBSP low fat cottage cheese
  • Pinch of cinnamon
  • Double pinch of nutmeg
  • 1 TBSP Walden Farms Calorie Free/Sugar Free Pancake Syrup

2. Line a small dish with plastic wrap.

3. Pour the mixture into the dish. Mold it into a rectangular prism shape.

4. Place in the freezer for 20-30 minutes.

5 .Once set, remove from freezer. I cut mine into 12 cubes. EAT IT ALL!

Nutritional Info:

calories: 221, fat: 12.4g, saturated fat: 8.9g, cholesterol: 34.4mg, sodium: 112.8mg, carbohydrates: 15.4g, fiber: 7.6g, net carbs: 2.2g, sugar: 3g, protein: 15.4g

Chocolate Pumpkin Bark:

  • It only takes 10 minutes to set!
  • No-Bake! Easy!


  • In a small bowl, mix 1 TBSP extra virgin coconut oil and 1 scoop of BSN ISOBURN Whey (chocolate).
  • Spread the mixture thinly on a plate covered in plastic wrap. Don't worry about being neat and tidy.
  • In another small dish, mix 1 tsp canned pumpkin and 1 tsp Walden Farms Calorie Free/Sugar Free Pancake syrup. Layer this on top of the chocolate base. Add swirls for decoration.
  • Place in the freezer for 10-20 minutes. It sets quickly.
  • Once it's set, break the bark into pieces. Eat immediately before it melts, or store the rest in the freezer for later!

Nutritional Info:

252 calories, fat: 16g, saturated fat: 13.5g, cholesterol: 10mg, sodium: 178.1mg, carbohydrates: 5.4g, fiber: 2.2g, NET CARBS: 3.2g, sugars: 2.2g, protein: 20.1g

2-Minute Pumpkin Mug Cake

  • It's the ultimate single-serving cake
  • It only takes 2 minutes to make!

pumpkin protein mug cake


1. Mix the following by hand in a bowl:

  •  1 TBSP egg whites
  •  1 TBSP canned pumpkin
  •  1 TBSP ground flaxseed meal
  • 1/2 scoop Syntha-6 Whey (Cinnamon Bun Flavour).
  • 1 TBSP nonfat plain Greek Yogurt
  • 1 TBSP Walden Farms Calorie Free/Sugar Free Pancake Syrup
  • Pinch of cinnamon
  • Double pinch of nutmeg
  • Pinch of Baking Powder

2.  Spray a mug with non-stick cooking spray. Pour the mixture into the mug. Microwave for 2 minutes. It may require less or more time, depending on your microwave. Periodically check it.

3.  Next make the cream cheese icing

Mix by hand in a small dish:

  • 2 TBSP Nonfat Plain Greek Yogurt
  • 1/4 scoop BSN Syntha-6 Whey (Cinnamon Bun Flavour)
  • 1 tsp Walden Farms Calorie Free/Sugar Free Pancake Syrup

I couldn't wait for it to cool before eating. Just don't burn your mouth off! Eat it all!

Nutritional Info:

calories: 230, fat: 7.1g, saturated fat: 1.5g, cholesterol: 48.8mg, sodium: 189.3mg, carbohydrates: 19.8g, fiber: 7.9g, net carbs: 11.9g, sugar: 4.1g, protein: 24.6g

Pumpkin Pie Blizzard!

How to Make Soft Serve Ice Cream

Step 1: Buy an Ice Cream Machine. I got mine here.

Step 2: Watch my “How to Use an Ice Cream Machine Tootorial Video” or just read my instructions here.


Place the following into a blender:

Watch me make this ice cream in the Bodybuilding.com Kitchen! You will LAUGH!

Nutritional Info: (“this vs that”)

Dr. Sara Solomon’s: calories: 232, fat: 8.4g, saturated fat: 1.5g, cholesterol: 48.8mg, sodium: 362.27g, carbohydrates: 22.7g, fibre: 10.7g, NET CARBS: 8g, sugars: 3.6g, protein: 19.2g

Dairy Queen: calories: 540, fat: 18g, saturated fat: 9g, cholesterol: 45mg, sodium: 350 mg, carbohydrates: 85g, fibre: 2g, NET CARBS: 83g, sugars: 66g, protein: 10g

Big Portions ... Lean Body!

Get & Stay LEAN while enjoying cookies, cake, fudge, pie, ice cream and MORE!

If you want to learn how you can manipulate your tendency to overeat in a way that does not sabotage your fat loss ...  so you can eat big portions and still lose fat ... then check out my Fat Loss Fast System.  I explain exactly how I approach my diet so that I can eat big portions without gaining fat (or feeling even an ounce of guilt)!



Welcome! If you want to learn how to MOVE and EAT BETTER, you've come to the right place! I'm Dr. Sara Solomon. I'm a certified StrongFit coach and an intermittent fasting expert. I have degrees in dentistry (DMD) and physiotherapy (BSc PT), and I'm also a Pilates Mat Level 1 Instructor, CrossFit Level 1 Trainer (2016-2021), ACE personal trainer, NASM fitness nutrition specialist, a Mad Dogg Spinning Instructor, and a certified level 2 Buddy Lee Jump Rope Trainer and Ambassador. I'm a BSN Supplements and Til You Collapse sponsored athlete. My passion is helping people overcome restrictive diets and muscle imbalances so they can FEEL their very best!

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