Fall is officially here, crisp mornings, golden leaves, and the cozy flavors of the season! This time of year often brings pumpkin spice lattes, warm baked goods, and all the sweet indulgences we look forward to. But enjoying your fall favorites doesn’t have to mean giving up on balance or nutrition. Here are three delicious, better-for-you recipes to celebrate the season:
1. Iced Pumpkin Protein Latte
This cozy-meets-refreshing latte blends Koia’s Pumpkin Spice Protein Shake (18g protein per bottle) with a shot of espresso and warm fall spices. Sweetened lightly with maple syrup, it’s the ultimate better-for-you pumpkin coffee.
Ingredients:
1 bottle Koia Pumpkin Spice Protein Shake
Double shot of espresso
1 tsp maple syrup
¼ tsp cinnamon
Pinch of sea salt
Ice
Instructions:
Fill a glass with ice.
Pour in Koia Pumpkin Spice Protein Shake.
Add a double shot of espresso.
Stir in maple syrup, cinnamon, and sea salt.
Mix well and enjoy the fall vibes!
2. Vanilla Pumpkin Protein Pancakes
Fall mornings call for pancakes, and this better-for-you version uses Koia Vanilla Protein Powder (20g protein per serving), almond flour, and pumpkin puree for a seasonal spin.
Ingredients (makes 2 servings):
1 scoop Koia Vanilla Protein Powder
½ cup almond flour
1 tsp baking powder
1 tbsp coconut sugar (optional, for sweetness)
½ cup pumpkin puree
2 flax eggs (or 2 regular eggs)
½ tsp cinnamon
½ tsp vanilla extract
Splash of almond milk (if needed for consistency)
Instructions:
In a bowl, whisk together dry ingredients (protein powder, almond flour, baking powder, coconut sugar, cinnamon).
Stir in pumpkin puree, flax eggs (or regular eggs), and vanilla until smooth. Add almond milk as needed for a pancake batter consistency.
Heat a non-stick pan over medium heat and lightly grease.
Pour batter into small pancakes and cook 2–3 minutes per side until golden.
Serve warm with a drizzle of maple syrup or almond butter.
3. Salted Maple Banana Bread Smoothie
This smoothie tastes like dessert but sneaks in protein and veggies, thanks to frozen riced cauliflower. Using Koia Maple Pecan Protein Shake (18g protein per bottle), it’s creamy, indulgent, and nutrient-dense.
Ingredients:
1 bottle Koia Maple Pecan Protein Shake
1 frozen banana
½ cup frozen riced cauliflower
½ tsp cinnamon
½ tsp vanilla extract
Pinch of sea salt
Ice (as needed)
Instructions:
Add all ingredients to a blender.
Blend until smooth and creamy.
Adjust with extra ice for a thicker texture, or a splash of almond milk if you prefer it thinner.
The result? A smoothie that tastes like warm banana bread fresh from the oven—without the sugar crash.
Finding Balance This Fall
Fall is a season of comfort foods, cozy drinks, and sweet traditions. And the good news is, you don’t need to restrict yourself to enjoy it. With a little creativity, you can make better-for-you recipes that still taste indulgent while fueling your body. It’s not about giving up your favorites, it’s about finding balance and making them work for you.