I’m a food writer living in Vermont, and I’m always on the hunt for nutritious-but-still-tasty snack recipes to pack for my hiking adventures. Now that fall is in full swing, I (among millions of other home cooks) couldn’t wait to dive into all things pumpkin. I checked out TikTok and found tons of videos of people baking pumpkin bread with the help of Trader Joe’s Pumpkin Bread and Muffin Mix. It looked delicious, and my interest was piqued.
So, I hopped in my car, drove to the local Trader Joe’s, about 30 minutes from my home, and purchased a box of the humble four-dollar mix. After trying it myself, I admit that I totally get the hype.
But I wanted to live on the edge and take my pumpkin bread to the next level. This wasn’t too hard to do because, like any other kind of premade boxed mix, it is customizable, which makes it easy to upgrade the recipe to your liking.
The mix comes packed with 26 grams of carbohydrates (per one-half-inch slice of the baked loaf), the body’s primary fuel source, says Haley Singer, a registered dietitian based in Chicago, Illinois. But, on its own, the pumpkin bread mix lacks protein and other nutrients.
Protein supports your body in many ways, says Meghan Pendleton, a registered dietitian in Detroit, Michigan. By adding protein-packed ingredients into Trader Joe’s pumpkin blend and metabolizing them, your body transforms them into amino acids, which play an important role in repairing muscles and maintaining your immune system, Pendleton says.
Plus, according to Singer, protein keeps you full, making it the ideal fuel before (or during) those leaf-peeping hikes. On average, you’ll want to aim to eat about 15 to 30 grams per meal, and this hearty fall treat can help you get there.
In addition to protein-packed add-ins, consider including other nutritious elements to keep this snack balanced; ingredients containing magnesium, iron, or potassium are good options, says Pendleton.
Here are a few ideas for maximizing the protein content in your Trader Joe’s Pumpkin Bread and Muffin Mix.
1. Plop in a Few Scoops of Greek Yogurt
Mixing Greek yogurt into the pumpkin mix before baking helps create fluffy and tender textures.
Once you’ve successfully made a loaf, slice off a piece and top it with a dollop of plain Greek yogurt for some tanginess to complement the sweetness of the bread.
A piece of this pumpkin bread will keep your hunger at bay on your cool-weather hikes since it’s packed with protein. Just one cup of Greek yogurt contains nearly 20 grams of protein.
Adding yogurt is also a great way to load up on probiotics, which help support gut health by keeping the number of microorganisms native to the small and large intestines in check. Plus, one cup of yogurt contains about 230 milligrams of calcium. Snacking on this treat can help bring you closer to the recommended daily allowance of calcium—1,000 milligrams, and, in turn, support bone health. It’s a win-win!
This remixed version of TJ’s pumpkin bread is easy to make. Follow the recipe per the package’s instructions and add the required two large eggs, one-half cup of oil—I used olive instead of vegetable oil because it helps the bread come out more moist—and one cup of water. Then, spoon in one-half cup of your favorite flavor of Greek yogurt; I chose vanilla. The instructions suggest baking the mix at 350°F for 55 minutes. After removing your fluffy loaf from the oven, cut it into slices and dab a few spoonfuls of yogurt on top.
This TJ’s boxed mix quickly became one of my favorites. The Greek yogurt addition delivers a delicious brightness that pairs well with the sweetness of the pumpkin flavor. I packed a few slices for a day when I was going on a three-hour-long hike, and it was the ideal snack to help me regain some energy once I hit the halfway point of my trek.
The writer, in her kitchen, demonstrates how to add Greek yogurt to the pumpkin bread mix. (Video footage by Ashia Aubourg; Video graphics and music added by Ayana Underwood via Canva)
2. Sprinkle in Pumpkin Seeds
This genius hack for enhancing TJ’s pumpkin mix takes less than a minute to complete. Simply toss in about two tablespoons of pumpkin seeds while you’re prepping it. Pour the batter into your loaf (or muffin) pan. Once the batter settles, top it with a few more seeds—perhaps some leftover from your jack-o’-lantern carving adventures—for a delicious nutty flavor and satisfying crunch.
Two tablespoons of pumpkin seeds have nearly nine grams of protein, which can help repair those strained muscles after an all-day hike.
Pumpkin seeds are also loaded with iron, says Pendleton. On average, folks should aim to consume about eight to 18 milligrams of iron daily. Two tablespoons of pumpkin seeds contain nearly 2.5 milligrams of iron. “Iron is important for enabling transport of oxygen in red blood cells and to make hormones,” says Pendelton. A couple of these muffins should help you reach your daily iron goals.
Before putting the batter in the oven, sprinkle two tablespoons of pumpkin seeds on top of the uncooked loaf (or individual muffin tops if you’re using a muffin pan), then bake according to the package directions. The pumpkin seeds will roast in the oven, creating a delectable, crunchy crust.
3. Fold in Ripe Bananas (or Plantains) and Walnuts
If you love banana bread, you’ll swoon over this fruity upgrade. It’s a great way to use up bananas that might be approaching their expiration date. Add mashed ripe bananas or plantains to the pumpkin mix to add extra sweetness and a tender texture.
Bananas are a great source of potassium, says Pendleton—just one cup (mashed) of the yellow fruit contains a little over 800 milligrams.
Plantains, a member of the banana family, have upwards of 721 milligrams of potassium per cup. “Potassium is essential for maintaining fluid and blood volume; it supports muscles in contracting, and it helps nerve cells communicate,” she explains. On average, adults should aim to consume between 2,600 and 3,400 milligrams per day.
While bananas and plantains aren’t the highest sources of protein, they still contain about two-and-a-half grams and close to two grams per cup, respectively, so if you’re already eating a protein-dense meal, this tiny boost can help you reach your goal.
Toss in one cup of walnuts if you want additional protein power; one cup of chopped walnuts contains nearly 18 grams of protein.
If you want to avoid oil, Pendleton suggests adding mashed bananas or mashed plantains in lieu of the fat in a 1:1 ratio. So, since the pumpkin recipe listed on TJ’s boxed mix calls for one-half cup of oil, you can add one-half cup of either fruit. Then, follow the rest of the recipe according to the package’s instructions.
4. Stir in Dark Chocolate and Peanut Butter for a Reese’s Cups Twist
This recipe is inspired by a Halloween favorite: Reese’s Cups. All you have to do is fold dark chocolate chips and peanut butter into the pumpkin batter along with the other ingredients listed on the box. This trio of flavors will blend together and melt once the mix goes into the oven.
Adding just two tablespoons of peanut butter will supply you with a little over seven grams of protein. One cup of dark chocolate chips brings just under 18 grams of protein. That way, you can dig into this while on a trail break and fill your body with fuel. Add a scoop of peanut butter atop your pumpkin bread for more protein and an extra gooey bite.
On top of filling you up, this snack is loaded with magnesium, too, says Singer. Magnesium is essential for repairing and maintaining your muscles.
So, your dark chocolate addition will fill this loaf with close to 517 milligrams of magnesium. (FYI: On average, adults should aim to consume about 310 to 420 milligrams.)
Now, go ahead and dig into this decadent treat and enjoy the mouthfeel of melted chocolate and warm peanut butter oozing from the center.
5. Add in Oats and Raisins
Taking after the classic oatmeal raisin cookie, this upgrade takes less than two minutes to complete and fills your recipe with comforting flavors. The dried fruit adds a chewy-candy-like texture to the loaf.
Oats and raisins are also loaded with protein and iron, says Alyssa Pacheco, a registered dietitian based in Boston, Massachusetts. Just one-half of a cup of rolled oats contains nearly five grams of protein and roughly two grams of iron.
A cup of raisins contains slightly more than five grams of protein and almost three milligrams of iron. Making sure you get enough iron each day keeps you feeling energized. Sufficient iron intake can keep your hair looking lustrous, promote brain health, and boost immunity, too.
To make this recipe, add quick-cooking or instant oats to your batter instead of steel-cut oats, which take longer to become tender while baking. Add one-half of a cup of oats and one cup of raisins to the mixture and bake as usual with one box of this mix.
The cinnamon flavors from this pumpkin spice mix will pair well with the sweet notes from the raisins, allowing you to easily transform this treat into a yummy fall—and nutrient-dense delight.
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