Deconstructed Pumpkin Pie

Here’s a cool protein booster you probably wouldn’t have thought of – deconstructed pumpkin pie!  

Low fat cottage cheese provides the protein base and texture for this taste sensation and brings heaps of calcium.  

Protein powder adds more protein and some sweet vanilla flavour.  Pecans, sunflower seeds and pumpkin seeds add vitamin E and fill in the mineral profile with a solid dose of copper, magnesium, manganese and zinc.  

There’s also a little bit of real pumpkin and spice to make this a flavour sensation that you could use after your next workout or as a fun dessert at your next dinner party.  

Macros 

One serve provides 265 calories, 24 g protein, 14 g fat and 10 g of net carbs

Micros  

The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.  

Ingredients 

SERVES 1

  • 50 g (1.8 oz) pumpkin puree, cooked from fresh or canned
  • 100 g (3.5 oz) cottage cheese
  • 15 g (0.5 oz) vanilla protein powder
  • 1 tsp pumpkin pie spice  (cinnamon, nutmeg, ginger, cloves)
  • 1 tbsp chopped seeds and nuts (e.g. pumpkin, sunflower seeds and pecans)

Directions 

  • Put pumpkin, cottage cheese, protein powder and spice in a blender.
  • Blend well so no cottage cheese lumps are left.
  • Serve in a glass and top with chopped nuts.

Suitable for 

This recipe is featured in the following recipe books optimised for nutrient density.  Follow the links below to find more nutrient-dense recipes optimised for YOUR goal.   

Nutrient Optimiser

If you want to take your nutrition to the next level, we’d love you to check out Nutrient Optimiser to get your free food list and more recipes optimised for your goals.  We have designed Nutrient Optimiser to be the quickest and easiest way to optimise your nutrition at the micronutrient level.  

You can select from our database of five hundred recipes to plan your meals for the coming week to ensure you will get the nutrients you need to thrive.  Then, if you are able to track your current diet for a few days, Nutrient Optimiser will identify the foods and meals that you need to fill your macro and micronutrient gaps.