High-Protein Pumpkin Spice Yogurt: A GLP-1-Friendly Recipe
October 1, 2026 · John Bergeron MD
Pumpkin spice season doesn’t have to mean loading up on added sugar. This simple Pumpkin Spice Yogurt combines creamy Greek yogurt, real pumpkin and classic fall spices for a high-protein breakfast or snack that can fit well into a balanced weight-loss plan.
With approximately 18 grams of protein, 125 calories and no added sugar, it’s also an easy option for people taking GLP-1 medications who may be looking for nutrient-dense foods that provide plenty of protein without requiring a large meal.
Pumpkin Spice Yogurt Recipe
Prep Time: 5 minutes
Servings: 1
Ingredients
- ¾ cup (170 g) plain nonfat Greek yogurt
- ¼ cup 100% pure pumpkin purée (not pumpkin pie filling)
- ½ teaspoon pumpkin pie spice
- ¼ teaspoon vanilla extract
- 1–2 teaspoons monk fruit, allulose or another low-sugar sweetener of choice
- Pinch of salt
- Optional: 1 tablespoon chopped pecans
- Optional: Cinnamon for topping
Directions
- Combine the Greek yogurt, pumpkin purée, pumpkin pie spice, vanilla extract, sweetener and a pinch of salt in a small bowl.
- Stir until smooth and creamy. Taste and adjust the sweetness or pumpkin spice to your preference.
- Top with a sprinkle of cinnamon and chopped pecans, if desired. Enjoy immediately or refrigerate until you’re ready to eat.
Nutrition Information
Approximate nutrition per serving, without optional pecans:
- Calories: 125
- Protein: 18 g
- Total Carbohydrates: 13 g
- Fiber: 2–3 g
- Net Carbohydrates: 10–11 g
- Total Sugar: 7 g
- Added Sugar: 0 g
Nutrition information is an estimate and will vary depending on the specific brands and ingredients used.
Why Is This Recipe GLP-1 Friendly?
When you’re taking a GLP-1 medication, your appetite may be significantly lower than it was before treatment. That makes the nutritional quality of the foods you do eat especially important.
This recipe packs approximately 18 grams of protein into a relatively small serving. Protein can help support fullness and, along with adequate overall nutrition and resistance exercise, plays an important role in maintaining lean muscle during weight loss.
Using plain Greek yogurt instead of flavored yogurt also helps keep added sugar low. The sweetness comes from a low- or zero-sugar sweetener, while real pumpkin adds fall flavor along with a small amount of fiber and important nutrients.
Want Even More Protein?
For an extra protein boost, mix ½ scoop of vanilla protein powder into the yogurt. Depending on the protein powder you choose, this can increase the recipe to approximately 27 to 30 grams of protein.
Protein powder will make the yogurt thicker, so add a small splash of unsweetened almond milk if needed to reach your preferred consistency.
A Simple Fall Breakfast or Snack
One of the easiest ways to make healthy eating sustainable is to find foods you genuinely enjoy. This pumpkin spice yogurt delivers the flavors of fall in a quick, satisfying option without the added sugar found in many seasonal treats.
It can be enjoyed for breakfast, as an afternoon snack or even as a higher-protein alternative when you’re craving something sweet.
Need Help With Nutrition While Taking a GLP-1?
Nutrition is an important part of a successful medical weight-loss program. At Houston Weight Loss Center, our approach goes beyond medication alone. We help patients develop sustainable nutrition and lifestyle habits designed to support weight loss, maintain lean muscle and promote long-term results.
If you’re currently taking a GLP-1 medication, or considering medical weight loss, our team can help you develop a plan that works with your individual needs and goals. Contact us to learn more.
This information is intended for general educational purposes and is not a substitute for individualized medical or nutritional advice. Individual nutritional needs and medication tolerance can vary.