16 Seasonal Supermarket Treats Worth Trying

By , updated by Elizabeth Lowry, Staff Writer
Which flavors come to mind when you think about fall? Apple, caramel, cinnamon, nutmeg and ginger? Probably no flavor is more closely associated with fall than pumpkin. It seems as though every food company and restaurant under the sun is offering limited edition pumpkin delights these days—you can find the flavor in just about everything from yogurt to granola bars to tea.

But just like a lot of the foods found year-round that may sound healthy, many pumpkin-flavored treats are high in calories, fat and sugar (or all three). (Check out our list of fall's most fattening foods here.) In many cases, you'd be better off having a slice of pumpkin pie, than that "innocent" impulse item tempting you from the checkout line!

So which pumpkin treats are worth trying this fall? We scoured supermarket shelves to discover seasonal offerings that will let you indulge—without breaking the calorie bank.

There are actually more supermarket options than you might think, some of which even contain real pumpkin (instead of artificial pumpkin flavor). Pumpkin, along with the rest of the winter squash family, is packed with beta carotene, vitamin C, niacin, phosphorus, potassium and fiber.
The top supermarket pumpkin treats worth trying fall into three categories:

Pumpkin-Flavored Drinks
While you won't find any actual pumpkin in most pumpkin-flavored drinks, they can still offer a low-calorie way to enjoy fall's most popular flavor.

Pumpkin-Flavored Bars
You always have to be careful in this aisle, as snack and energy bars are often just candy bars wearing a "healthy" halo. But the right bars can be a convenient, on-the-go choice when you're busy.

Pumpkin-Flavored Breakfast Foods and Snacks
Pumpkin makes a great complement to many breakfast foods. It's easy to find pumpkin donuts and pastries at the grocery store, but there are low-calorie, high-flavor options, too.

This tea offers lots of flavor with zero calories. 

If you have a Keurig brewer, you can try this flavorful brew.  

If you use a regular coffee machine, Trader Joe's offers this fall coffee flavor.

To punch up the flavor of pumpkin or regular coffee, use this syrup.  

If you like your coffee with cream, International Delight offers this tasty creamer

If you crave a cold, pumpkin-flavored drink this beverage could be just the thing to quench your thirst.  

This coconut milk contains some real pumpkin and only 1 gram of fat. 

These granola bars are 170 calories per serving (that's two bars per

These nutrition bars would be appropriate before or after a strenuous workout.

This Alt bar is also workout-worthy with 220 calories and 10 grams of soy-free protein.

This cream cheese spread is offered every fall—and it’s made with real pumpkin.

Pop two of these waffles into the toaster for a filling breakfast at home or on the go. 

For a protein-packed option, this yogurt flavor comes with a whopping 14 grams of protein per serving.

These cereal bars are not a bad choice to satisfy a pumpkin craving without going for a pastry.

Swap out your usual breakfast cereal for one serving of these for a tasty choice to keep you full through the morning. 

To add protein, healthy fat and some fun pumpkin flavor to yogurt or oatmeal, try these almonds.  

Serving  Size  Calories  Fat  Carbs  Sugar  Protein  Contains Pumpkin
Bigelow Pumpkin Spice Tea 1 cup brewed 0 0 g 0 g 0 g 0 g no
Califia Pumpkin Spice Latte Cold Brew Coffee 8 oz 90 3 g 15 g 12 g 1 g yes
Clif Spiced Pumpkin Pie Bar 1 bar 240 4.5 g 45 g 25 g 8 g yes
Green Mountain Coffee Pumpkin Spice K-Cup 1 cup brewed 0 0 g 0 g 0 g 0 g no
International Delight Fat Free and Sugar Free Creamer 1 Tbsp 15 0 g 3 g 0 g 0 g no
Kashi Crunchy Granola Bars Pumpkin Spice Flax 2 bars 170 6 g 26 g 10 g 5 g yes, seeds
Kellogg’s Pumpkin Spice Mini-Wheats 25 biscuits 190 1 g 46 g 12 g 5 g no
Larabar Alt Pumpkin Pie Bar 1 bar 220 6 g 30 g 18 g 10 g yes
Nature’s Path Pumpkin Spice Waffle 2 waffles 210 7 g 35 g 6 g 2 g yes
Planters Pumpkin Spice Almonds 28 g 160 12 g 9 g 5 g 5 g yes
Siggi’s Pumpkin & Spice Yogurt 1 container 130 2 g 13 g 11 g 14 g yes
So Delicious Pumpkin Spice Coconut Milk Beverage 1/2 cup 70 1 g 15 g 14 g 0 g yes
Torani Sugar Free Pumpkin Pie Syrup 1 oz 0 0 g 0 g 0 g 0 g no
Trader Joe’s low-fat Pumpkin Bars 1 bar 140 2.5 g 27 g 1 g 15 g yes
Trader Joe's Pumpkin Cream Cheese Spread 2 Tbps 70 5 g 6 g 4 g 0 g yes
Trader Joe's Pumpkin Spice Coffee 1 cup brewed 0 0 g 0 g 0 g 0 g no
More Food Ideas for Pumpkin Lovers
  • These sweet treats feature the goodness of real pumpkin, which adds moisture and flavor while lowering the fat in the recipes.
  • For a festive fall twist on hummus, try this pumpkin bean dip.
  • To warm up a fall evening, fill up a bowl with delicious spiced pumpkin soup (that can be made in just 20 minutes)!
What your favorite healthy way to enjoy fall's favorite flavors? Have you tried any of the fall foods above?

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DEE107 1/27/2021
thanks Report
Great ideas. Report
SPARKNB 9/23/2020
1) Another easy tasty treat (& there's a sparkRecipe for it) is taking a spice cake mix (or could do same with flour, spices, leavening) & replace oil & eggs with pumpkin; also can do with devils food, but the spice cake mix was better imo.I made it in muffin tins, with paper (it's super moist, but very sticky to the paper). SO EASY, just mix in the pumpkin, & bake
2) A SUPER-easy way to cook a pumpkin or any other hard squash: either just pierce it a bunch of times & oven roast it for 30min to an hour, or microwave it (5-15 min) or if too big, cut into large chunks (deseed it & roast those separately) & oven roast or microwave
3) Learn your winter squash! A lot of "pumpkin" in a can, is, actually, butternut squash (read the labels...) because it's lovely and orange & slightly sweet (it's long, beige, with a bulbous end full of seeds outside). Acorn squash looks cute, but it's not as sweet. Delicata, with it's pretty patterned oval/flatter disk shape is delicious, sweeter. So is kabocha (Japanese) which either looks like a dark green or almost-red orange, slightly warty or mottled pumpkin Report
Pumpkin PIE Torani is great in coffee with vanilla or caramel protein drink. The Pumpkin Spice Torani though is too spicy & not pumpkin-y enough for me. Love pumpkin year round! Report
thanks Report
Thanks Report
Thanks Report
Thank you for the ideas! Report
Thanks! Report
We are so pumpkin that we do it year round! And to a large extent we do it homemade (I know it sounds crazy, but I like to make stuff!). Make our own pumpkin spice - from SPARK recipes. The one thing we don't do (yet!) is make protein bars (yet!) so this is somewhat appealing and a little bit of a challenge to get into the mode of trying tomake these. Report
I don't eat processed food, I don't even know what most of those things are. Report
What we think, we become.
All that we are arises with our thoughts.
With our thoughts, we make the world.
- The Buddha Report
The bars from Trader Joes are very good Report
Thanks Report
When I'm in the mood for pumpkin flavor, I add 1/2 cup of pumpkin puree to my morning oatmeal. Instead of pumpkin pie spice, I use cinnamon, since it's not as heavy a spice in the morning Report
I was in the grocery store last week and saw pumpkin spiced ham in the deli. Report
I like adding organic canned pumpkin (or cook my own if I have time) to my morning smoothies with some apple and "fall" spices: cinnamon, nutmeg, allspice, clove. VERY satisfying and I'm using REAL foods :)
I hate pumpkin flavor, just seeing or writing the word turns me off. Those flavored coffees is what made me change to only BLACK coffee over ten years ago! Report
Since I am a 365 year oatmeal for breakfast..Quaker Oats has pumpkin flavored cereal....yum-yum!!! Report
I wouldn't touch any of those foods. They really aren't real foods. Instead they are a blend of chemicals, flavorings, and unhealthy ingredients. I choose to eat real foods like fresh fruits and vegetables. Why not teach people the real truth about the foods the eat. Report
I love all the fall flavors, especially pumpkin. However, I'm concerned about the processed foods listed here. It is so very important to read the labels and know what's in our food. Several of the products mentioned, contain lots of ingredients that aren't necessarily beneficial to those of us who are trying to live a more healthy lifestyle. Just a thought. Report
I love pumpkin, apples, squash, cinnamon & nutmeg. They definitely "smell" like fall to me! Report
Yoplait Whips has a pumpkin pie flavored yogurt that I love! 100 calories. Report
Love the coconut milk and the cream cheese... Report
Trader Joe's is the best place to go for all things pumpkin. I have a cinnamon raisin bagel waiting for the pumpkin cream cheese tomorrow morning (not the healthiest choice, I know, but the cream cheese is very good). Report
Yay.. happy to see Trader Joe's Pumpkin Cream Cheese listed.. been eating it all week.. tastes like instant pumpkin pie on whatever slice of bread you put it on hehehe

Um is there a reason Chobani Pumpkin Spice Greek Yogurt did not make the list? :-( It's amazing! :-) Report
my favorite pumpkin-flavored treat of the fall season is pumpkin pie Report
Trader Joe's Pumpkin Cream Cheese Spread is a seasonal favorite! Report
I have the powdered creamer, been using it everyday!!!!! I also have the liquid that I only use on the weekend as a 'special treat'. But it would be yummy to back some apples w/ pumplin pie spice on them!!!! I also make the Hungry Girl brownies that has pumplin mixed in .... but I use a yellow cake mix and add some pumpkin pie spice! YUM! oh, and the Quaker Pie Spice Instant Oatmeal; I just has some! Vitatop make a Limited Edition Pumplin Vitatop muffin, too! I love this time of the year -- just for the pumplin goodies!!! Report
There is an error in this article (I looked because I love flavored coffeemate creamers) - "Sugar-Free Pumpkin Spice non-dairy creamer. It's artificially sweetened and flavored, but calorie-free and big on flavor." Sugarfree maybe, (though only in the liquid, not the powdered pictured) but NOT calorie-free. And the 15 calories listed in the nutrition info is for the liquid creamer. Still, I'll be trying the liquid if I can find it - I can take 15 calories! Report
It's pumpkin pie spice. I love pumpkin pie spice on apples. My favorite pumpkin pie treat is the recipe for self-crusting pumpkin pie that is in the recipe database here. It's a good one. I'm trying to get away from buying packaged products and make my own. Report
There are some good ideas in this article, but a lot of these products have very LONG ingredient lists, and most are chemical additives. My current non-homemade pumpkin food is Siggi's Pumpkin Spice Icelandic Skyr Yogurt. It is thicker, like Greek, and delicious! A serving has just 130 calories, just 11g of sugar, real pumpkin and cinnamon, and 14g of protein.. and NO chemical additives! Report
Gee, thanks for so much interesting info. Sound great!!! Report
AWESOME list! Report
Really great article – I love the seasonal pumpkin stuff at the store. So glad I can incorporate some things in my meal plan! Report
I love pumpkin. Thank you for the info. At least on spark we get the truth of what's in the product, then it's up to us to make an informed decision. Love Trader Joe's Report
It's not fat that is killing us, it's the high sugar content and grains. Something is ok with 14g of sugar, because the fat content is low and it's only 180 calories? You must be joking. That means 126 calories are from the sugar. Unbelievable. Report
Did no one notice that most of these items are pumpkin spice and not necessarily pumpkin? You can buy pumpkin spice in the grocery store or make your own and add it to foods to create that warm spice flavor. Report
I eat pumpkin nearly every day of the year, as a vegetable - steamed or baked, or in soups. If it is baked, it is always with the skin on. In soups, I use 1/2 pumpkin the the rest with potato (both with skins on) and onions, then blitz them when cooked, with a couple cloves or garlic and a little ground nutmeg. BLISS :-) I LOVE it. Sometimes I have it steamed and mashed with swede and a little pepper. I have NEVER eaten pumpkin pie - it isn't really something that is eaten in NZ. I have occasionally made pumpkin muffins or cake. Report
it's just not autumn untill I eat something pumpkin-y!
Thanks for the suggestions! Report
I love pumpkin flavored food and drinks! Report
some of those are delicous Report
What a wonderful blog. My daughter runs a high end clothing shop and wanted to put a special spread out for her lady employees and I'm going to show Amber this. Excellent research!! thank you. These types of blogs are what keep me coming back to SP. DJ Humphrey Report
Trader Joe's pumpkin spice coffee is delicious and also one of my favorites. Report
They all sound delish! Report
I thing I'll have to try AZURE-SKY's oatmeal idea. I like "pumpkin" items, not "pumpkin spice" or "pumpkin flavor". I have a couple of muffin recipes that just rock, and because I control what goes in, I can have them with out the guilt. Report
Trader Joe's also has a pumpkin butter that is delicious!!

Ingredients: Pumpkin, sugar, honey, lemon juice concentrate,cinnamon, cloves, ginger, nutmeg.

Calories - 40
Total Fat - 0g
Carbs - 10g
Sugar - 9g
Protein - 0g
Cholesterol - 0mg
Fiber - 0g
Vitamin A - 20%
Vitamin C - 0%
Calcium - 0%
Iron - 0% Report
Wow, what an array of pumpkin foods, I hope to try some. Report
I have never tried pumpkin. I think I've decided it's best to not try it at this point.
I do appreciate the calorie count and other info here. Report
Not a fan of pumpkin at all but I do love the flavors of cinnamon and nutmeg. Use them this time of year to make a delicious baked apple with walnuts. Report