***Photos and recipe updated October 2022***
Happy hump day, friends! We’re still going strong on the pumpkin train over here, this time with Pumpkin Protein Whip. It’s light and airy, almost mousse-like, with classic spiced pumpkin flavor. Plus it packs 10 grams of protein per serving! Win, win, and win.
If you wanted to make this treat for a crowd but didn’t feel like dishing it out into individual serving cups, you could totally turn it into a trifle! Pipe a layer of the pumpkin whip, then top it with a layer of fat free Cool Whip (or whatever whipped cream you like), then crumble some graham crackers on top and repeat. IDK why I didn’t think of this sooner…it’s a great Thanksgiving option!
Ingredients and Substitutions
Here’s what you’ll need to make this recipe:
Pumpkin Puree – This is obviously where you get both the color and flavor in this recipe. I recommend using a high quality pumpkin puree for best results – some cheaper brands aren’t quite as smooth and still have little bits of pumpkin in there that will come across as grainy in this recipe. You’ll want the smoothest one possible so that you end up with the creamiest whip! I recommend Libby brand, which is the America’s Test Kitchen winner for this category.
Non-Fat Vanilla Greek Yogurt – I recommend Dannon Light and Fit’s Vanilla Greek Yogurt because it’s just sweet enough and not overly tangy, which is perfect for this recipe. It adds a boost of protein and helps balance the sweetness of the cool whip and protein powder.
Fat Free Cool Whip – Cool Whip is super creamy and really helps build volume in this recipe without adding a bunch of calories. You could of course use light Cool Whip, full fat, or even regular whipped cream if you want to make this a more indulgent treat.
Vanilla Casein Protein Powder – I recommend using a casein protein powder in this recipe as opposed to whey or even a whey/casein mix. Casein protein helps thicken up the mixture and yields an ultra creamy texture. Whey, on the other hand, would leave you with a much denser and runnier result. If you can’t get your hands on casein protein powder, vanilla pudding mix is the next best thing, though I haven’t tested it with this recipe specifically to see if the substitution is exactly one for one.
Pumpkin Pie Spice – this blend of warming spices helps bring out that classic fall flavor!
Maple Extract – I love maple extract to really help bring out the maple syrup flavor in this recipe, but you could use vanilla extract instead if you don’t have (or don’t want to buy) maple extract. It’s a personal favorite of mine for fall baking and sweet recipes!
Pure Stevia – If you don’t have pure stevia (or you don’t like stevia), add granulated sugar to taste. I’d recommend starting at 1 or 2 tablespoons. Just be sure to use some sort of granulated sugar instead of a liquid sugar, or else it will change the texture. If you have to use a liquid sugar, maple syrup would be best here and you’ll probably need to add a bit more casein protein powder to help thicken things back up.
Just a note on the nutrition info below – I didn’t include the graham cracker “crust” or whipped cream in the calculation. I know most people will customize those things anyway, so I want to keep the core of the recipe easily trackable in MFP. This way you can add your own accoutrements and still benefit from me entering the macros into the database.
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- Add all wet ingredients to a mixing bowl, then add dry ingredients and beat with a hand mixer until smooth. Serve with a graham cracker crust and/or a whipped cream topping, if desired.