16 Seasonal Supermarket Treats Worth Trying


By: , SparkPeople Blogger
11/1/2013 6:00 AM   :  38 comments   :  43,350 Views

Which flavors come to mind when you think about fall? Apple, caramel, cinnamon, ginger? Probably no flavor is more popular or ubiquitous right now than pumpkin. While Starbucks is celebrating 10 years since they first offered their famous Pumpkin Spice Latte, it seems like every food company and restaurant under the sun is offers limited edition pumpkin delights these days—everything from yogurt to granola bars to tea.

But just like the aforementioned sugary latte, many pumpkin-flavored treats are high in calories, fat and sugar (or all three). (Check out our list of fall's most fattening foods here.) In many cases, you'd be better off having a slice of pumpkin pie, than that "innocent" impulse item tempting you from the checkout line!

So which pumpkin treats are worth trying this fall? We scoured supermarket shelves to discover seasonal offerings that will let you indulge—without breaking the calorie bank.

There are actually more supermarket options than you might think, some of which even contain real pumpkin (vs. just artificial flavorings). Pumpkin, along with the rest of the winter squash family, is packed with beta carotene, vitamin C, niacin, phosphorus, potassium and fiber.

Here are the top supermarket pumpkin treats worth trying!

Pumpkin-Flavored Drinks
While you won't find any actual pumpkin in most pumpkin-flavored drinks, they can still offer a low-calorie way to enjoy fall's most popular flavor.

Bigelow Pumpkin Spice Tea offers lots of flavor with zero calories. You can punch up the taste with a tiny bit of honey or other sweetener, if you'd like.

There are lots of pumpkin-flavored coffee options on store shelves for zero calories. If you have a Keurig brewer, you can try the Green Mountain Coffee Pumpkin Spice K-cup.

If you use a regular coffee machine, Trader Joe's offers a Pumpkin Spice Coffee (also calorie-free) that works in any brewer.

To punch up the flavor of pumpkin coffee or add it to regular, you can use Torani Sugar-Free Pumpkin Pie Syrup.

If you like your coffee with cream, Coffee Mate offers a Sugar-Free Pumpkin Spice non-dairy creamer. It's artificially sweetened and flavored, but calorie-free and big on flavor.

If you enjoy a little soy milk in your coffee or tea, try Silk Pumpkin Spice Soy Milk, but be aware that is has 12 grams of sugar per 1/2-cup serving (along with 3 grams of protein and only 2 grams of fat). This stands on its own, too—flavorful enough to drink by the cup!

So Delicious Pumpkin Spice Coconut Milk has 14 grams of sugar per 1/2 cup serving, but it also contains some real pumpkin and only 1 gram of fat. It makes a delicious dairy-free option at just 70 calories per serving.

Pumpkin-Flavored Bars
You always have to be careful in this aisle, as snack and energy bars are often just candy bars wearing a "healthy" halo. But the right bars can be a convenient on-the-go choice when you're busy. Here are the top fall flavors worth trying.

Kashi Crunchy Granola Bars in Pumpkin Spice Flax are 170 calories per serving (that's two bars per package). While they don't contain pumpkin puree, they do include the seeds and 5 grams of protein.

Clif Spiced Pumpkin Pie Bars would be appropriate before or after a strenuous workout since the calories (240 in one bar) are a little high for a daily snack. These bars do contain pumpkin along with 8 grams of soy protein.

LaraBar Alt Pumpkin Pie Bar is also a workout-worthy bar with 220 calories and 10 grams of soy-free protein (from peas) along with real pumpkin.

Pumpkin-Flavored Breakfast & Snacks
Pumpkin makes a great complement to many breakfast foods. It's easy to find pumpkin donuts and pastries at the grocery store, but there are low-calorie, high-flavor options, too. Here are some of our faves.

Philadelphia Pumpkin Spice Cream Cheese doesn't contain real pumpkin but it packs a lot of flavor in a 90-calorie 2 tablespoon serving. You can perk up a bagel or slice of toast instead of going for a pumpkin donut and save a lot of fat and calories.

Trader Joe's offers a Pumpkin Cream Cheese Spread as well; this one's made with real pumpkin and has only 70 calories in 2 tablespoons.

Either of the pumpkin cream cheese options would be amazing on top of a Thomas' Pumpkin Spice English Muffin, which is made with real pumpkin and has only 1 gram of fat and 150 calories per muffin.

For a protein-packed option, try Trader Joe's Greek Nonfat Pumpkin Yogurt with a whopping 19 grams of protein per serving, plus real pumpkin added to give it some real flavor.

Trader Joe's Pecan Pumpkin Instant Oatmeal is high in sugar at 14 grams per serving, but with only 180 calories, it’s not a bad choice to satisfy a pumpkin craving without going for a pastry.

To add protein, healthy fat and some fun pumpkin flavor to yogurt or oatmeal, try Planters Pumpkin Spice Almonds. One 160-calorie serving offers 5 grams of protein. But be careful: These can be addictive!

See how all of these foods compare in the nutritional breakdown below.


 Serving  Size  Calories  Fat  Carbs  Sugar  Protein  Contains  Pumpkin
Bigelow Pumpkin Spice Tea 1 cup brewed 0 0 g 0 g 0 g 0 g no
Clif Spiced Pumpkin Pie Bar 1 bar 240 4.5 g 45 g 25 g 8 g yes
Coffee Mate Sugar Free Pumpkin Spice 1 Tbps 15 1 g 2 g 0 g 0 g no
Green Mountain Coffee Pumpkin Spice K-Cup 1 cup brewed 0 0 g 0 g 0 g 0 g no
Kashi Crunchy Granola Bars Pumpkin Spice Flax 2 bars 170 6 g 26 g 10 g 5 g yes, seeds
Larabar Alt Pumpkin Pie Bar 1 bar 220 6 g 30 g 18 g 10 g yes
Philadelphia Pumpkin Spice Cream Cheese 2 Tbsp 90 7 g 5 g 5 g 1 g no
Planters Pumpkin Spice Almonds 28 g 160 12 g 9 g 5 g 5 g yes
Silk Pumpkin Spice Soy Milk 1/2 cup 80 2 g 14 g 12 g 3 g no
So Delicious Pumpkin Spice Coconut Milk Beverage 1/2 cup 70 1 g 15 g 14 g 0 g yes
Thomas' Pumpkin Spice English Muffins 1 muffin 150 1 g 29 g 4 g 5 g yes
Torani Sugar Free Pumpkin Pie Syrup 1 oz 0 0 g 0 g 0 g 0 g no
Trader Joe's Greek Yogurt Nonfat Pumpkin 227 g 190 0 g 29 g 23 g 19 g yes
Trader Joe's Pecan Pumpkin Instant Oatmeal 1 packet 180 4 g 33 g 14 g 4 g yes
Trader Joe's Pumpkin Cream Cheese Spread 2 Tbps 70 5 g 6 g 4 g 0 g yes
Trader Joe's Pumpkin Spice Coffee 1 cup brewed 0 0 g 0 g 0 g 0 g no
 More Food Ideas for Pumpkin Lovers
  • These sweet treats feature the goodness of real pumpkin, which adds moisture and flavor while lowering the fat in the recipes.
  • For a festive fall twist on hummus, try this pumpkin bean dip.
  • To warm up a fall evening, fill up a bowl with delicious spiced pumpkin soup (that can be made in just 20 minutes)!
What your favorite healthy way to enjoy fall's favorite flavors? Have you tried any of the fall foods above?

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  • 38
    Love the coconut milk and the cream cheese... - 10/19/2014   6:37:47 PM
  • 37
    Trader Joe's is the best place to go for all things pumpkin. I have a cinnamon raisin bagel waiting for the pumpkin cream cheese tomorrow morning (not the healthiest choice, I know, but the cream cheese is very good). - 10/18/2014   12:13:37 AM
  • 36
    Yay.. happy to see Trader Joe's Pumpkin Cream Cheese listed.. been eating it all week.. tastes like instant pumpkin pie on whatever slice of bread you put it on hehehe

    Um is there a reason Chobani Pumpkin Spice Greek Yogurt did not make the list? :-( It's amazing! :-) - 10/17/2014   5:09:49 PM
  • 35
    my favorite pumpkin-flavored treat of the fall season is pumpkin pie - 10/17/2014   2:31:46 PM
  • 34
    Trader Joe's Pumpkin Cream Cheese Spread is a seasonal favorite! - 10/17/2014   11:57:06 AM
  • 33
    I have the powdered creamer, been using it everyday!!!!! I also have the liquid that I only use on the weekend as a 'special treat'. But it would be yummy to back some apples w/ pumplin pie spice on them!!!! I also make the Hungry Girl brownies that has pumplin mixed in .... but I use a yellow cake mix and add some pumpkin pie spice! YUM! oh, and the Quaker Pie Spice Instant Oatmeal; I just has some! Vitatop make a Limited Edition Pumplin Vitatop muffin, too! I love this time of the year -- just for the pumplin goodies!!! - 10/17/2014   10:25:20 AM
  • 32
    There is an error in this article (I looked because I love flavored coffeemate creamers) - "Sugar-Free Pumpkin Spice non-dairy creamer. It's artificially sweetened and flavored, but calorie-free and big on flavor." Sugarfree maybe, (though only in the liquid, not the powdered pictured) but NOT calorie-free. And the 15 calories listed in the nutrition info is for the liquid creamer. Still, I'll be trying the liquid if I can find it - I can take 15 calories! - 10/17/2014   7:39:04 AM
  • 31
    It's pumpkin pie spice. I love pumpkin pie spice on apples. My favorite pumpkin pie treat is the recipe for self-crusting pumpkin pie that is in the recipe database here. It's a good one. I'm trying to get away from buying packaged products and make my own. - 10/17/2014   5:14:34 AM
    There are some good ideas in this article, but a lot of these products have very LONG ingredient lists, and most are chemical additives. My current non-homemade pumpkin food is Siggi's Pumpkin Spice Icelandic Skyr Yogurt. It is thicker, like Greek, and delicious! A serving has just 130 calories, just 11g of sugar, real pumpkin and cinnamon, and 14g of protein.. and NO chemical additives! - 10/17/2014   4:45:22 AM
  • 29
    Gee, thanks for so much interesting info. Sound great!!! - 9/18/2014   8:47:48 PM
  • 28
    AWESOME list! - 9/17/2014   11:35:11 AM
  • 27
    Really great article – I love the seasonal pumpkin stuff at the store. So glad I can incorporate some things in my meal plan! - 9/16/2014   3:16:51 PM
  • 26
    I love pumpkin. Thank you for the info. At least on spark we get the truth of what's in the product, then it's up to us to make an informed decision. Love Trader Joe's - 9/16/2014   10:58:37 AM
  • 25
    It's not fat that is killing us, it's the high sugar content and grains. Something is ok with 14g of sugar, because the fat content is low and it's only 180 calories? You must be joking. That means 126 calories are from the sugar. Unbelievable. - 11/7/2013   10:35:06 PM
  • 24
    Did no one notice that most of these items are pumpkin spice and not necessarily pumpkin? You can buy pumpkin spice in the grocery store or make your own and add it to foods to create that warm spice flavor. - 11/5/2013   8:38:43 AM
  • 23
    I eat pumpkin nearly every day of the year, as a vegetable - steamed or baked, or in soups. If it is baked, it is always with the skin on. In soups, I use 1/2 pumpkin the the rest with potato (both with skins on) and onions, then blitz them when cooked, with a couple cloves or garlic and a little ground nutmeg. BLISS :-) I LOVE it. Sometimes I have it steamed and mashed with swede and a little pepper. I have NEVER eaten pumpkin pie - it isn't really something that is eaten in NZ. I have occasionally made pumpkin muffins or cake. - 11/5/2013   4:13:41 AM
  • 22
    it's just not autumn untill I eat something pumpkin-y!
    Thanks for the suggestions! - 11/4/2013   5:01:14 PM
  • 21
    I love pumpkin flavored food and drinks! - 11/3/2013   8:00:43 PM
  • DKAY0923
    some of those are delicous - 11/3/2013   6:10:08 AM
  • 19
    What a wonderful blog. My daughter runs a high end clothing shop and wanted to put a special spread out for her lady employees and I'm going to show Amber this. Excellent research!! thank you. These types of blogs are what keep me coming back to SP. DJ Humphrey - 11/2/2013   11:01:48 PM
    Trader Joe's pumpkin spice coffee is delicious and also one of my favorites. - 11/2/2013   7:26:34 PM
  • 17
    They all sound delish! - 11/2/2013   6:44:13 PM
  • 16
    I thing I'll have to try AZURE-SKY's oatmeal idea. I like "pumpkin" items, not "pumpkin spice" or "pumpkin flavor". I have a couple of muffin recipes that just rock, and because I control what goes in, I can have them with out the guilt. - 11/2/2013   3:54:37 PM
  • 15
    Trader Joe's also has a pumpkin butter that is delicious!!

    Ingredients: Pumpkin, sugar, honey, lemon juice concentrate,cinnamon, cloves, ginger, nutmeg.

    Calories - 40
    Total Fat - 0g
    Carbs - 10g
    Sugar - 9g
    Protein - 0g
    Cholesterol - 0mg
    Fiber - 0g
    Vitamin A - 20%
    Vitamin C - 0%
    Calcium - 0%
    Iron - 0% - 11/2/2013   2:53:17 PM
  • 14
    Wow, what an array of pumpkin foods, I hope to try some. - 11/2/2013   10:12:41 AM
  • 13
    I have never tried pumpkin. I think I've decided it's best to not try it at this point.
    I do appreciate the calorie count and other info here. - 11/1/2013   10:06:27 PM
  • 12
    Not a fan of pumpkin at all but I do love the flavors of cinnamon and nutmeg. Use them this time of year to make a delicious baked apple with walnuts. - 11/1/2013   5:44:14 PM
  • 11
    Two of my favorites:
    Smoothie made with Almond milk, real pumpkin,spices, and protein powder!
    Trader Joes Pumpkin Body Butter! All the scent, no calories! - 11/1/2013   3:43:20 PM
  • 10
    great information to know. - 11/1/2013   12:15:53 PM
    You don't have to buy artificially flavored, artificially sweetened food products to get pumpkin into your diet.

    I add 1/2 cup canned pumpkin to my oatmeal for a treat - it's a nice change from other fruit. I tried it with pumpkin pie spice, but I like it better with cinnamon. I can have it year round, because I buy the large cans and portion it out into 1/2 cup servings, then freeze on a cookie sheet. Pop them into a freezer bag, and I can have a little pumpkin whenever I want it. - 11/1/2013   11:56:03 AM
  • 8
    The only pumpkin treat i eat is pie and do make a pumpkin cookie that my granddaughters like. Don't think I will be trying any of the pumpkin-flavored treats.
    It is amazing that when one company comes up with a "new" flavor all the other companies jump on the "band wagon"!
    barb - 11/1/2013   11:17:54 AM
  • 7
    I love the trader Joe's pumpkin geek yogurt. I tried it for the first time last fall, but only bought one carton. I was going to go back for more, but hurricane Sandy knocked out the power to every store and they don't get more in agree that. so this year I bought in bulk. I also tried pumpkin spice M&M's this year and they were sadly not worth the huge calorie load.
    I also made pumpkin steel cut oats in the slow cooker this year and grain free pumpkin cookies ( for my dog). - 11/1/2013   10:53:54 AM
  • 6
    I've never had pumpkin spice anything (except for a molecule of pie every few years to confirm I still hate it) - 11/1/2013   10:09:48 AM
  • 5
    LOTS of Trader Joe options... too bad there aren't any anywhere near me. - 11/1/2013   9:53:18 AM
  • 4
    I love the english muffins! So much flavor you do not need to put anything on them!! - 11/1/2013   8:32:37 AM
  • 3
    I made quick oats and put real pumpkin in it, along with brown sugar, cinnamon and nutmeg. A delicious breakfast! Maybe I'll put some real pumpkin into plain Greek yogurt next... - 11/1/2013   7:24:04 AM
  • 2
    I love that there are a lot of TJ options! My favorite place! =) - 11/1/2013   4:00:38 AM
    The calorie count is so helpful! - 11/1/2013   12:56:41 AM

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