With none of the grit of freshly mixed protein powder and the taste and consistency of pumpkin pie filling, this snack is like giving yourself a pat on the back after completing a hard workout. With over 20 grams of protein combined and simple carbs this easy-to-digest, high-water-content snack will quickly refuel your depleted glycogen stores and promote muscle recovery after a long day outside or mid-week training session. 

Ingredients:

• ½ cup canned or fresh pumpkin
• 2 tablespoons 1% milk*
• 2 tablespoons plain whole milk yogurt*
• 2 tablespoons maple syrup
• 1-2 scoops of your favorite vanilla protein powder (aim for 20 grams of protein)
• ¼ teaspoon cinnamon (optional)
• 1/8 teaspoon nutmeg (optional)

*Any type of milk (almond, soy, dairy, etc.) and any type of yogurt (low fat, Greek, soy) will work, but products that include a few grams of fat will help you absorb fat-soluble vitamins A, D, E, and K in the pumpkin, milk, and yogurt.

Directions:

1. Mix all ingredients in a small Tupperware container and stir until fully combined.
2. Cover and refrigerate overnight.

Note: Pre-make pudding the night before to allow the protein powder to fully dissolve, creating a thicker, creamier texture.

Nutrition Information (1 batch):

Energy: 300 cal • Fat: 5g • Carbs: 47g • Protein: 22.5g • Fiber: 8g • Sodium: 74mg