Healthy Pumpkin Cookies

by KetoFocus.com

High Protein Cookies

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These healthy pumpkin cookies taste just like the Crumbl fall favorite—soft, chewy, and perfectly spiced. They’re high in protein, low in carbs, and topped with a rich, high-protein cream cheese icing that makes them the ultimate cozy fall cookie.

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Nutrition Facts
Serving Size:
1 cookie

6

Servings

262

Calories

18.8g

Fat

16.8g

Protein

4.2g

Net Carb

6.7g

Total Carbs

These aren’t your typical pumpkin cookies. They’re high in protein, completely sugar-free, and still somehow soft, chewy, and cozy enough to make you forget they’re actually good for you. I wanted to create a fall cookie that tastes indulgent—like something you’d snag from Crumbl—but without a ton of sugar or carbs. These healthy pumpkin cookies are the kind you can enjoy with your morning coffee or as an after-dinner treat without second-guessing it.

A bitten pumpkin cookie sits on a plate next to others, with coffee and pumpkins in the background.

What sets my pumpkin cookies apart

  • The texture – Most “healthy pumpkin cookie” recipes rely on oats, nut butter, or maple syrup to get that chewy, tender bite….but mine use Greek yogurt and protein powder for softness and structure.
  • The macros – Since we aren’t using oats or nut butters or syrup like other recipes, I give you a cookie that’s not just lower in carbs, but higher in protein and moisture, without needing extra fat or sugar to make them taste amazing. And unlike most low-carb cookies that turn out dry or crumbly, these hold together beautifully with just a hint of chew in the center. Each cookie has over 16 grams of protein and only 4 net carbs!
  • The icing – Then there’s the icing. Oh, the icing. It’s a high-protein cream cheese icing that’s light, fluffy, and perfectly tangy. Made with Greek yogurt and protein powder instead of powdered sugar or butter, it adds the perfect creamy contrast to the pumpkin spice base. Honestly, I could eat it by the spoonful and I might have while testing this recipe.

If you’re craving that classic Crumbl pumpkin cookie vibe but want something that fits your macros, these are it. No sugar, no flour, no guilt—just a batch of cozy, protein-packed cookies that make fall baking feel both indulgent and intentional.

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Pumpkin Protein Cookies Ingredients

  • 1/3 cup plain Greek yogurt
  • 1/2 cup pumpkin puree
  • 1/4 cup sugar-free sweetener
  • 1 large egg
  • 1 teaspoon vanilla extract
  • 1 cup almond flour
  • 1 tablespoon oat fiber
  • 1 scoop (29g) whey protein powder
  • 1/2 teaspoon baking powder
  • pinch of salt
  • 1 teaspoon pumpkin pie spice

Cream Cheese Frosting Ingredients

Healthy Pumpkin Cookies Directions

  • STEP
    1

    Preheat oven

    Preheat oven to 350°F.

    a red 350 degrees on a black background showing the oven temperature
  • STEP
    2

    Mix wet ingredients

    In a large bowl, add yogurt, pumpkin puree, sweetener, egg and vanilla extract. Mix together until smooth.

    Ingredients

    • 1/3 cup plain Greek yogurt
    • 1/2 cup pumpkin puree
    • 1/4 cup sugar-free sweetener
    • 1 large egg
    • 1 teaspoon vanilla extract

    A white mixing bowl holds a smooth orange pumpkin mixture with a spatula.
  • STEP
    3

    Stir in dry ingredients

    Then add almond flour, oat fiber, protein powder, baking powder, salt and pumpkin pie spice. Mix until combined.

    Ingredients

    • 1 cup almond flour
    • 1 tablespoon oat fiber
    • 1 scoop (29 g) unflavored whey protein powder
    • 1/2 teaspoon baking powder
    • pinch of salt
    • 1 teaspoon pumpkin pie spice

    Thick pumpkin cookie dough is shown in a white bowl after dry ingredients are incorporated.
  • STEP
    4

    Scoop & bake

    Using a large cookie scoop (one that holds 2 tablespoons), scoop cookie dough onto a parchment lined baking tray. Bake the cookies for 15-18 minutes or until they are set on top. Remove from the oven and let cool.

    Six plain pumpkin cookies are spaced out on parchment paper on a baking tray.
    Quick Tip
    Should make 6 cookies.
  • STEP
    5

    Cream cheese frosting

    Make the frosting while the cookies are cooling. In a small bowl, combine cream cheese, yogurt, protein powder and sweetener until light and fluffy. Spread the frosting on top of the cooled cookies and dust on more pumpkin pie spice.

    Ingredients

    • 4 oz cream cheese, softened to room temperature
    • 1/4 cup plain Greek yogurt
    • 1 scoop (29 g) unflavored whey protein powder
    • 2 tablespoons sugar-free sweetener
    • pumpkin pie spice (for dusting)

    Freshly baked pumpkin cookies topped with cream cheese frosting rest on a parchment-lined baking tray.
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Close-up of a single pumpkin cookie on a cooling rack with fluffy frosting and sprinkled cinnamon.

Tips for perfect texture and storage

1. Don’t overbake.
These cookies should still look slightly soft in the center when you pull them out of the oven. They’ll continue to firm up as they cool, which helps keep that chewy, Crumbl-style texture.

2. Use thick Greek yogurt.
A full-fat or 5% Greek yogurt (like Fage) gives the cookies moisture and body. Thinner yogurts can make the dough too wet and lead to flat cookies.

3. Check your protein powder.
Different brands absorb liquid differently. If your dough looks too sticky, add a tablespoon of almond flour at a time until it holds shape. If it’s too dry, add a teaspoon of pumpkin puree or yogurt.

4. Let the cookies cool before frosting.
It’s tempting to slather on the cream cheese frosting right away, but wait until the cookies are fully cooled so the icing stays fluffy and doesn’t melt into the cookie.

5. Store in the fridge.
Because of the Greek yogurt and cream cheese frosting, these cookies should be stored in an airtight container in the refrigerator for up to 5 days.

6. Freeze for later.
You can freeze unfrosted cookies for up to 2 months. When ready to eat, thaw in the fridge overnight, then add the frosting fresh for that perfect bakery-style finish.

Healthy Pumpkin Cookies: FAQS

What can I use instead of oat fiber?

If you don’t have oat fiber, you can swap it with coconut flour, but use only about half the amount since coconut flour is more absorbent.

Can I make these cookies dairy-free?

Absolutely. Use a dairy-free yogurt (like coconut or almond yogurt) and a dairy-free cream cheese alternative for the frosting.

Can I leave these out for trick-or-treaters?

You could, but fair warning, they might not make it that far! These cookies are more “keep them for yourself while watching Hocus Pocus” than “hand out to the neighborhood.”

Nutritional information & Macros

Nutrition Information

Healthy Pumpkin Cookies

Servings: 6

Amount Per Serving
Calories 262
Fat 18.8g
Protein 16.8g
Total Carbs 6.7g
Net Carbs 4.2g

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