Pumpkin Pie Protein Bars with Bonus Workout

I am pretty excited about this post.

I love pumpkin.

A good workout is included.

And the pictures were taken curtesy of Kristin Marie Photography, which means I was in a beautiful kitchen, the pictures look 100x better, AND I had a taste-tester so you know they have to be good! Take a second and go check out her blog or Facebook page!! I could look at her pictures for hours!!!

Ok are you ready???



Gather those ingredients….


Oh hello there 😉 I can’t take this picture alone. Please note the awesome kitchen!

Ok in your mixing bowl add:


Pumpkin puree….


mhhhmmm pumpkin


. flour (any flour works really) and oats on top of the pumpkin (ok, ok I will stop with the pumpkin 😉 )



… applesauce….




…egg whites….


…almond milk….


…spices, salt, baking powder, baking soda, protein powder, and vanilla…

And mix that all together until moist.

Then add in:


Walnuts, Craisins, and Chia Seeds

Mix those into your batter and pour into an 8x 8 pan.



Check out her awesome baking dish!!! Pretty things :-)

Place in a 350 degree oven for about 35-40 minutes.

In the mean time, its time to make spiced protein frosting!


Mix your greek yogurt, maple syrup, pumpkin pie spice,and protein powder. Protein frosting. With a pumpkin twist. MHMMMMM.

When the bars have cooled slightly, you can cut and serve them. They keep well in the fridge for up to a week.





These bars make a great post workout snack, mid-day pick me up, or dessert. Enjoy warm or cold.


And in case you need a quick holiday workout, here is our FIRST Holiday Countdown Circuit. I will be posting one a week until New Years.

The repetitions of this workout are to do 10 of each exercise, then 9, then 8, then 7…. then 3, then 2, and finally 1. :-)


Squat with Bicep Curl


Lunge with Tricep Extension



Knee to Elbow Plank


Jumping Jacks


Ready… Set… Go!!! Holidays are no excuse to not burn some calories and keep yourself moving!



Pumpkin Pie Protein Bars
Serves 16
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Prep Time
15 min
Cook Time
40 min
Total Time
55 min
Prep Time
15 min
Cook Time
40 min
Total Time
55 min
For the Bars
  1. 1 cup Almond Flour
  2. ½ cup Coconut Flour
  3. ½ cup GF Oatmeal
  4. 2 Scoops Vanilla Whey Protein
  5. ¼ cup Molasses
  6. ½ cup Unsweetened Apple Sauce
  7. 1 teaspoon baking powder
  8. 1 teaspoon baking soda
  9. 2 teaspoon Cinnamon
  10. 1 ½ teaspoon Ground Ginger
  11. ½ teaspoon Cloves
  12. ½ teaspoon salt
  13. ½ cup Almond Milk
  14. 2 teaspoon Vanilla Extract
  15. 4 large Egg Whites
  16. 1 15 oz can of Pumpkin Puree
  17. 2 T Chia Seeds
  18. ½ cup each Walnuts and Craisins
For the Protein Frosting
  1. 1 t Pumpkin Pie Spice
  2. 3 T Greek yogurt
  3. 3 T maple syrup
  4. 1 scoop vanilla protein powder (combine all ingredients together)
  1. 1. Combine all ingredients for the bars in a large bowl.
  2. 2. Pour mixture into a greased 8x8 baking dish.
  3. 3. Bake at 350 degrees for 30-40 minutes.
  4. 4. Top with Protein Frosting.
THRIVEfitt Life http://thrivefittlife.com/


Please note, these bars were adapted from Jamie Eason’s Pumpkin Protein Bars.













Spicy Honey Lime Crockpot Chicken

This post, like its recipe is super quick and simple.

But sometimes those are the best things in life… especially as the holidays are approaching and we are all a bit short on time!

All you need is a crockpot. Chicken. Honey. Your favorite veggies (fresh or frozen). Spices. A lime (or lime juice). And chicken broth.

Place 1 1/2 cups of the broth in the crock pot. Add 3-4 large, thawed, boneless chicken breasts and top with 1/4 cup of honey, a few shakes of red pepper flakes, the juice of 1 lime, black pepper to taste, and 1 1/2 t of garlic powder (or more if you love garlic). Add 4-6 cups of your favorite veggies (or more) on top of the chicken. I used broccoli, peppers, onions, and carrots, along with a bag of frozen stir fry veggies (hello shortcuts!!!) Put on the lid. Put it on high for 4-6 hours. And when its done, you are left with a glorious pot of shred- able chicken and veggies.

It is great eaten as is. Or fajita-style. On a bed of spinach. Or even on spaghetti squash. :-)

Spicy Honey Lime Crock Pot Chicken
Serves 4
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Prep Time
10 min
Cook Time
6 hr
Total Time
6 hr 10 min
Prep Time
10 min
Cook Time
6 hr
Total Time
6 hr 10 min
  1. 3 Large Chicken Breasts, Skinless and boneless
  2. 2 bags of frozen or fresh veggies of your choice
  3. 1 cup chicken broth
  4. 1/4 cup honey
  5. 1 lime, juice only
  6. 1 t red pepper flakes
  7. 1 T garlic powder
  8. optional: 2-3 T soy sauce
  1. Combine all ingredients in a crock pot.
  2. Cover and cook on high for 4-6 hours.
  3. Shred chicken with a fork and serve hot.
THRIVEfitt Life http://thrivefittlife.com/
Enjoy :-) Remember you can be health during the holiday season!

Cooking Spaghetti Squash (and Meal Ideas)

Spaghetti Squash is one of my favorite foods.


Well, not only is it healthy AND delicious, but it also is just cool. I mean, where can you find a food that when it cooks turns into a mess of stringy goodness???? Exactly. It goes from rock hard squash to pasta-like goodness in 45 minutes. Super-squash!

AND check out these stats!!!!

For 1 cup of Spaghetti Squash

        For 1 cup of Spaghetti Squash

It is also really easy to prepare. It freezers and stores well too.

Take your spaghetti squash and cut it in half length wise.

Scoop out the seeds and pulp in the middle.


Place on a baking sheet with the cut side down. Pour a 1/2 inch to an inch of water in the bottom of the sheet.


Place in the oven at 400 F for 45 minutes to an hour. You will know it is done when you can “fork” the squash and it looks like spaghetti noodles.


You can basically use spaghetti squash just like pasta. Be traditional. Be creative. Be adventurous.

But in case you need some ideas:

– Top it with marinara sauce and meat balls

– Toss with grilled chicken strips and roasted veggies

– Mix with salt, pepper, and cheese

-Use raw veggies, cheese, and your favorite salad dressing for a pasta salad

What are your ideas?? Share here or on Facebook!


Pumpkin Pie Protein Pancakes

Today was great for 3 reasons:

1. It was an absolutely gorgeous autumn day!! I spent 23 miles biking the fall country side. Ahhh…. sigh.

2. It is the start of my birthday week. I do love birthdays… and not just mine.

3. After sleeping in, I made pumpkin pie protein pancakes.


The perfect pre-bike ride breakfast on a perfect fall day.

I used the same mix that I used to make the Almond Meal Pancakes.  This time I only used the mix and didn’t add any other flour. Add in a little pumpkin to the mixture, pumpkin pie spice,  and a scoop of vanilla protein powder… voila!!!!


All mixed up!!

All mixed up!!

And sometimes I am still half asleep- almost forgot the protein!

And sometimes I am still half asleep- almost forgot the protein!

Easy, quick, fall, pumpkin goodness on my plate.

I am finally mastering the cast iron griddle too- far less burning and much more golden brown awesome-ness!


golden goodness!!!!

golden goodness!!!!

I even added some chocolate to my last one- also tasty, but there is only so much sweet I can handle at a time.


I topped these pumpkin bites with real maple syrup and a mix of jumbo raisins.  Raisins are an excellent pre-workout food and since I knew I had a medium sized bike ride in my future, I added those into the mix.


I really wish I had a picture of my bike today, but I left my phone in the car and just rode. Sometimes silence away from technology is golden.