Healthy Recipe: Frozen Pumpkin Slices

Healthy Recipe: Frozen Pumpkin Slices

Some of the best parts of the season change is getting to eat hearty fall and winter foods and tis the season for pumpkin flavored delicious things to try.  Generally speaking, hearty foods don’t always come with the most healthy ingredients.  We’ve looked for delicious fun fall themed recipes that are also healthy for us to enjoy.  These frozen pumpkin slices are a great edition to the fall and Halloween. We found this recipe at so please enjoy!

Healthy Recipe: Frozen Pumpkin Slices

Prep Time: 40 minutes

Cook Time: 5 hours, 20 minutes

Serving Size: 1 Slice


  • 4 2½-inch-square cinnamon graham crackers, crushed
  • ¼ cup chopped pecans
  • 2 tablespoons all-purpose flour
  • 1 teaspoon granulated sugar (see Tips)
  • ¼ teaspoon salt
  • ? teaspoon ground cinnamon
  • 2 tablespoons butter, melted
  • 3 tablespoons dried egg whites, such as Just Whites brand
  • ½ cup warm water
  • 2 tablespoons lemon juice
  • ¼ teaspoon cream of tartar
  • ½ cup powdered sugar
  • 1 (15 ounce) can pumpkin
  • 1 5.3 to 6-ounce carton plain fat-free Greek yogurt, drained
  • 1 teaspoon pumpkin pie spice
  • ½ teaspoon ground cinnamon
  • 1 (8 ounce) container frozen light whipped dessert topping, thawed
  • Nonstick cooking spray


  • Preheat oven to 350°F. In a small bowl stir together crushed graham crackers, pecans, flour, sugar, salt, and the ? teaspoon cinnamon; stir in melted butter. Spread in a 9x9x2-inch square baking pan. Bake for 10 minutes, stirring twice. Cool completely. In a large bowl stir dried egg whites into the warm water; whisk with a fork. Let stand for 2 minutes. Beat with an electric mixer on medium speed until the dried egg whites are dissolved and mixture is frothy. Add lemon juice and cream of tartar. Gradually add powdered sugar, beating on high speed until stiff peaks form (tips stand straight). In a medium bowl stir together pumpkin, yogurt, pumpkin pie spice, and the ½ teaspoon cinnamon. Gently fold egg white mixture into pumpkin mixture. Fold in the whipped topping. Lightly coat a 9x5x3-inch loaf pan with cooking spray. Sprinkle ? cup of the graham cracker mixture in the bottom of the loaf pan. Spread 4 cups of the pumpkin mixture evenly over the graham cracker mixture. Evenly sprinkle the remaining graham cracker mixture over the pumpkin mixture in loaf pan, pressing in slightly. Top with the remaining pumpkin mixture, spreading evenly. Cover with plastic wrap. Freeze for at least 4 hours or up to 24 hours. To serve, invert onto a chilled serving platter. Let stand at room temperature for 30 to 60 minutes before cutting into slices.
  • Tips: Sugar Substitutes: Choose from Splenda Granular or Sweet'N Low bulk or packets. Follow package directions to use product amount equivalent to 1 teaspoon granulated sugar. Nutrition Per Serving with Sugar Substitute: same as below, except 132 calories, 18 g carbohydrate


Per Serving: 134 calories; 6 g fat(4 g sat); 1 g fiber; 19 g carbohydrates; 3 g protein; 10 mcg folate; 5 mg cholesterol; 10 g sugars; 3 mg vitamin C; 32 mg calcium; 1 mg iron; 88 mg sodium; 103 mg potassium

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