Five Easy & Fun Fall Snack Ideas

October 31, 2023


Snacks are a good way to manage hunger levels across the day.  Having a protein and complex (good) carbohydrate combination is optimal to feel full and satiated.  And because it’s Fall, why not enjoy the classic Fall flavors of apple and pumpkin. 


As a dietitian, these foods are valuable and great sources of vitamins. A cup of pureed apples contains about 3g of fiber and nearly 10% of Vitamin C and 8 g of fiber.  For the same amount of canned pumpkin, it offers up to 7 g of fiber, equal Vitamin C and over 100% of Vitamin A recommended for the day. 


In addition to being nourishing foods, these have great flavors and can be snacks in creative ways.  There is no shortage of apple and pumpkin heavily processed snacks.  When looking at packages, look for short lists of ingredient. Below are some easy quick snack options:


Pumpkin Yogurt Mix-In

5 oz low sugar pumpkin flavored yogurt – sprinkle in a few almonds and cinnamon to kick in some more protein and flavor. Check out a great option here!


Apple Cinnamon Sliders

Sandwich natural (no sugar added) peanut butter and apple slices with thin cinnamon rice cakes for a simple easy treat. 



Sweet Pumpkin Seeds

At home:

wash and dry pumpkins seeds, toss with cinnamon and sugar with a pinch of salt bake until golden. 

Add to salads or granola to add extra nutrition and crunch!


Apple Peanut Butter Smoothie

If using organic almond milk and natural no-sugar added peanut butter, this would be a naturally sweetened wholesome snack!

Find the recipe here!


Pumpkin Muffins

Add almonds or spread a creamy nut butter on top to add protein.  It may be tempting, but be careful not to add protein powder to any recipe as it can impact the texture.  Follow the recipes as is if that’s what you want to try. Try either of these recipes:



The Author

Laura Cason, B.S., R.D., L.D.N.

Laura has a Bachelor of Science in Nutrition from Kansas State University. She did her Dietetic Internship at Loyola University Chicago. She is a Certified Diabetes Care and Education Specialist. She is a Licensed Dietitian in Illinois and a Registered Dietitian and Nutritionist. Laura is a former marketing professional turned Registered Dietitian with a heightened passion for helping others. She has extensive experience working with clients seeking assistance with weight. With a background in the corporate setting, she has can empathize with those who work in these environments which often come with stress highs and lows. She helps her clients understand how to eat in order to feel good, boost energy, and be comfortable without restriction or obsessing. Laura believes in forming a partnership with her clients providing them with the tools to succeed and accountability to increase success rate. In her spare time, Laura enjoys cooking, working out, traveling, and beach volleyball.

Leave a Reply

Your email address will not be published. Required fields are marked *