Deconstructed Pumpkin Pie

Here’s a protein booster you might not have thought of – deconstructed pumpkin pie!

Low-fat cottage cheese is full of protein and adds a lot of calcium to this treat.

Protein powder adds more protein and some sweet vanilla flavour. Sunflower seeds, pecans, and pumpkin seeds provide vitamin E, as well as copper, magnesium, manganese, and zinc.

You can also include a little bit of real pumpkin and spice to make this a flavour sensation to serve after your workout or as a fun dessert at your next dinner party.


One serve provides 265 calories, 24 g protein, 14 g fat, 10 g of net carbs and P:E = 1.0.


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



  • 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)


  • 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.   

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