Canned pumpkin is the star of this Pumpkin Chip Protein Mug Cake. Enjoy it for a delicious, satisfying breakfast on Thanksgiving or any day of the year.
I’m proud to partner with Cans Get You Cooking to bring you this post. As always, all opinions are my own.
If you are like me, you have a pantry stocked with a variety of canned foods for all sorts of culinary uses. My “cantry” is loaded with canned beans, tomatoes, fruits, veggies, soups, tuna, salmon, sardines and more.
Here’s why canned foods are a smart solution for better eating in today’s fast paced world:
In my view, canned foods don’t get the credit they deserve for the health benefits they provide!
Did you know?
*Adults and children who frequently eat canned foods (six or more items over two weeks) have healthier eating habits compared to those who eat one-to-two canned food items in the same time period.
This is indicated by (1):
* Higher intakes of fruits and vegetables and 17 essential nutrients among frequent canned food users.
*Greater intake of shortfall nutrients: A variety of canned foods are a great source of potassium, dietary fiber, calcium and Vitamin D.(2)
* A greater likelihood of consuming the food groups recommended in the Dietary Guidelines (fruits, veggies, dairy, protein and grains) as important to a balanced diet.
Myth Buster: Canned foods are NOT a significant contributor to sodium or sugar
Canned fruits and veggies boost nutrients, not sodium and sugar. In fact, only 2 percent of added sugar in the diet comes from fruits and vegetables, including canned options. And only 11 percent of sodium comes from vegetables according to the Dietary Guidelines.(1)
The same or better nutrition as fresh or frozen
Most importantly, canned produce is on par nutritionally with fresh and frozen varieties and in some cases even better! Fresh fruits and vegetables are harvested at the peak of ripeness and canned within only four hours, sealing in their nutrition and flavor.(3) Studies conducted by researchers at Michigan State University, University of California at Davis and Oregon State University all concluded that canned foods have similar (or better) nutritional profiles as their fresh or frozen counterparts. For example, canned tomatoes have more lycopene, which is associated with reducing cancer risk and has more B vitamins than fresh tomatoes. Canning also helps make the fiber in certain veggies, like beans, more soluble and therefore more useful to the human body.
Canned pumpkin isn’t just for pie!
This time of year, pumpkin is front and center in fall and holiday recipes, both savory and sweet. That said, don’t forget canned pumpkin is available throughout all four seasons! I use it year-round in so many of my everyday recipes including soups, salad dressings, chili, marinara sauce, mac and cheese, muffins, desserts, overnight oats, baked oatmeal and my Pumpkin Chocolate Chip Protein Mug Cake. This soon to be favorite morning meal contains 27 grams of protein and 6 grams of fiber in a “dessert for breakfast” kind of treat. It’s also easily made gluten free and dairy free as long as the ingredients you choose meet the criteria. 🙂 I love having this breakfast on Thanksgiving morning because it packs a powerful punch of protein so I don’t arrive at the Turkey Day feast ravenous.
Better yet, canned pumpkin is a nutrition powerhouse with approximately 40 calories, 4g sugar, 5mg sodium and 4g fiber per ½ cup serving. It also contains 380% of the recommended daily intake of Vitamin A and 10% of iron. And, the only ingredient in canned pumpkin is…pumpkin! It doesn’t get simpler than that.Canned pumpkin is the star of this #glutenfree, #dairyfree Pumpkin Chip Protein Mug Cake. (#ad )Enjoy it for a delicious, satisfying breakfast on #Thanksgiving or any day of the year. #CansGetYouCooking @cansgetucooking Click To Tweet
- 1 scoop vanilla plant-based protein powder
- ¾ teaspoon pumpkin pie spice
- ½ teaspoon baking powder
- 1 packet stevia or preferred sweetener
- 2 Tablespoons almond flour, coconut flour or other gluten free flour
- 3 Tablespoons egg whites
- ¼ cup canned pure pumpkin
- 2 Tablespoons unsweetened almond milk or milk of choice
- 2 Tablespoons unsweetened applesauce
- 2 teaspoons mini chocolate chips (gluten free/dairy free if needed), divided
- In a wide, flat bottomed mug add protein powder, pumpkin pie spice, baking powder, sweetener and flour and whisk to combine.
- Add egg whites, pumpkin, milk and applesauce and whisk to thoroughly combine, making sure there is no powder left in the bottom of the mug.
- Stir in 1 teaspoon of chocolate chips.
- Microwave for 2 minutes or until set without the top looking wet.
- Let sit for 1-2 minutes and top with remaining 1 teaspoon of chocolate chips.
- Serve immediately.
*Make sure not to overcook if you want a very moist cake. I highly recommend using a plant-based protein powder, whey will yield a very tough cake.
*If you are starting with refrigerated pumpkin, increase the cooking time by 15-20 seconds.
While this recipe features canned pumpkin, let’s not forget to share the love of other canned fruits and veggies to easily feature in your protein-packed breakfast! Craving something savory? Add canned veggies like green beans, mushrooms or asparagus to omelets, quiche, frittatas or egg muffin cups. Have a sweet tooth? Add canned peaches or pears to a bowl of Greek yogurt with high fiber cereal and nuts. You can also add any canned fruit – or even veggies like sweet potatoes – to your smoothies or smoothie bowls made with Greek yogurt, cottage cheese or protein powder. Don’t forget to use the liquid too! I substitute the canning liquid in mandarin oranges for the orange juice in my Creamy Orange Overnight Oats recipe. Cans CAN really come to the rescue 🙂
What are your favorite canned foods and any secrets you have to including them in your family meals?
1. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2015-2020. 8th Edition, Washington, DC: US Government Printing Office, January 2016
2.The NPD Group’s Food Impact Profile, Analyzing the Healthfulness of Canned Food Users’ Diets, Can Manufacturers Institute, January 2014
3. Length of Time Qualitative Audit- Duration and Steps in Processing Canned and Fresh Produce. Canned Manufacturers Institute, May 2014.