Healthy Pumpkin Bread

October 31, 2022


Lindsey Peterson, FNP

It’s that time of year…pumpkin spice season!! If you are not sick of it yet, we can assure you this healthy version of pumpkin bread will keep you wanting more all year long. 

Why do we consider this bread “healthy”. Really it is because this recipe offers a good amount of fiber, protein, and omega-3 fatty acids and omits refined sugar. We use 100% pure maple syrup to offer the perfect amount of natural sweetness.

Let’s dive into each of these things more…

This recipe contains both soluble and insoluble fiber, both of which offer the body massive benefit. Both soluble and insoluble fiber helps regulate gut health in their own way. Soluble fiber feeds your gut bacteria, allowing them to flourish and thrive. Insoluble fiber keeps our digestive system regular, pulling water into our colon to ensure regularity of daily bowel movements. For optimal gut health, a total of 35-45 grams of fiber per day is essential, of which 8-12 grams should be in the soluble fiber form to help our microbiome thrive. Our gut microbiome health is essential for overall gut health, digestion, toxin elimination through regular bowel movements, blood sugar regulation, weight control, inflammation reduction, cholesterol reduction, and overall heart health.

Protein is one of the three macronutrients that does not get enough priority is most American’s daily diet. The standard American diet prioritizes carbohydrates and fats which act as fuel for our bodies. Protein offers amino acids, which are building blocks for all of our cells. We need more and more protein as we age to help lesses muscle dysfunction and loss. A minimum of 90 grams of protein per day is an essential part of the diet. Most Americans are getting 20-40 grams per day. An adequate daily intake of protein and amino acids helps us achieve and maintain a healthy weight, allows for speedy recovery post exercise, prevents injury, builds lean muscle, and increases satiety. 

Omgea-3’s help regulate inflammation, improve gut health, can lower triglycerides and blood pressure. The optimal goal is to have an adequate ratio of omega-3 fatty acids to omega-6 fatty acids, a ratio of 3:1. The typical standard American diet is high in Omega-6 fatty acids, which are considered more inflammatory overall. Processed foods and many oils are very high in omega-6’s and are readily avaible to the consumer, which inevitable increased the amount of omega-6’s in the diet.  In contrast, omega-3 fatty acids are considered less inflammatory, therefore we want a higher ratio of omega-3 fatty acids to omega-6 as noted above. Walnuts are a great source of omega-3 fatty acids which are offered in our favorite fall sweet treat, see recipe below…


Healthy Pumpkin Bread


  • 1/3 cup coconut oil
  • 1/2 cup maple syrup
  • 2 cage-free eggs
  • 1 cup pumpkin puree
  • 1 1/2 tsp pumpkin spice blend (1/2 tsp cinnamon, 1/2 tsp ground ginger, 1/4 tsp ground nutmeg, 1/4 tsp allspice or cloves)
  • 1/4 cup milk of choice
  • 1 tsp vanilla extract
  • 1/2 tsp sea salt
  • 1 tsp baking soda
  • 1 3/4 cup flour (we like gluten-free Namaste flour)
  • 1/4 cup flax meal
  • 3 scoops protein powder of choice
  • 1/4 cup chopped walnuts
  • More cinnamon sprinkled on top


  • Preheat the oven to 325 degrees Fahrenheit. Greese a 9×5 inch bread pan.
  • In a large bowl, beat the oil and maple syrup together, add the eggs and whisk to blend.
  • Add the pumpkin puree, milk, pumpkin spice blend, baking soda, vanilla extract, salt, and mix well.
  • Spoon in the flour and stir with a big spoon until blended. Add the protein powder as well, if you choose to use it.
  • Fold in the chopped walnuts and spoon into your bread pan. Sprinkle cinnamon on top and place in the oven to bake for 55 minutes. 
  • Once fully cooked, let fully cool before cutting into to help retain moisture.

We hope you enjoy!!!