Monday Fit Fact: Perfect Pumpkin Protein Bars

As members of the Raptors Dance Pak we all have very busy schedules.  A large part of being on the Dance Pak is balancing our everyday lives (work, school, family) with rehearsals, games and appearances.  Often this means we are on the run and forced to grab food on the go. This can make it challenging to eat properly which is such an important part of staying fit.

In order to eat well with my busy schedule I have started cooking most of my food on Sunday or Monday and either freezing or refrigerating my food for the week.  One of my favorite recipes to take on the go just happens to be a perfect fall recipe for staying fit.

Jamie Eason’s Pumpkin Protein Bars are delicious and nutritious.  I have made this recipe many times but I think my latest batch was the best! I have modified Jamie’s recipe slightly based on what I had in my kitchen after moving.  Below is Jamie Eason’s recipe along with my modifications.

Nutrition Facts:

Nutrition (without walnuts): 1 square = 47 calories, .7 g fat, 8 g carbs, 3.7 g protein

Nutrition (with walnuts): 1 square = 63 calories, 2.3 g fat, 8 g carbs, 4 g protein


  • ½ C Xylitol Brown Sugar Blend (Ideal)
  • 1 – 4 oz. jar baby food applesauce
  • 2 tsp. ground cinnamon
  • 1 ½ tsp. ground ginger
  • ½ tsp. ground clove
  • 1 tsp. baking powder
  • 1 tsp. baking soda
  • ½ tsp. salt
  • 2 tsp. vanilla extract
  • 4 large egg whites
  • 1 – 15 oz. can of raw pumpkin
  • 2 C oat flour
  • 2 scoops vanilla whey protein
  • ½ cup almond milk
  • ½ C chopped walnuts (optional)


  1. Preheat the oven to 350.
  2. Spray a 9 X 13 Pyrex dish with non-stick spray.
  3. Combine first 11 ingredients and mix well.
  4. Add the final 3 ingredients (4, if adding walnuts), and mix until incorporated. Spread batter into the Pyrex dish and bake for 30 min.
  5. Makes 24 squares.

My Modifications:

  • I use NO SALT (a sodium substitute, Potassium) instead of the salt
  • I did not have ground clove or ginger so I doubled the cinnamon
  • I used baking powder (2 tsp.)  instead of baking soda and powder
  • I have made the bars with and without walnuts but this time I used walnut crumbs from bulk barn and sprinkled them on top before placing in the oven to bake. This is my favorite way to use the walnuts!

These are a perfect post workout/ rehearsal/game snack, packed with protein and super delicious!

Pumpkin is one of my favorite foods to cook with because it is delicious, makes moist baked goods and a great source of nutrients such as Vitamin A, C, E, Iron, Niacin, and Fibre.

I hope you all enjoy. Happy Fall!


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