Before and After: Pumpkin Bread Recipe

It’s October already! This is a popular month to justifiably go crazy with pumpkin-flavored everything. Before you head out and pile on the seasonal treats, take a step back and understand what is really in the “treats” that can make them more like “tricks.”

Let’s look at a fall favorite: pumpkin bread. Pumpkin bread might seem like a good idea because it isn’t advertised as a muffin or cake, but in most instances, it’s a pumpkin-flavored sugar fest. We decided to give the typical pumpkin bread you would see in most bakeries/stores a Beachbody makeover so we can save the flavor and say good-bye to the junk!


This is the nutritional info and ingredient list for one Starbucks Pumpkin Bread slice.

Nutrition Facts Per Serving:

  • Calories: 410
  • Total Fat: 15 g
  • Saturated Fat: 3 g
  • Cholesterol: 55 mg
  • Sodium: 500 mg
  • Total Carbohydrates: 63 g
  • Dietary Fiber: 2 g
  • Sugars: 39 g
  • Protein: 6 g


sugar, pumpkin, enriched flour (wheat flour, niacin, reduced iron, thiamine mononitrate, riboflavin, folic acid), egg, soybean oil, enriched flour (wheat flour, malted barley flour, niacin, reduced iron, thiamine mononitrate, riboflavin, folic acid), water, pepitas (pepitas, safflower oil, salt), food starch-modified, sea salt, spice, baking powder (sodium acid pyrophosphate, sodium bicarbonate, corn starch, monocalcium phosphate), baking soda, soy lecithin.

As you can see, even with “enriched” flours, the ingredients still consist of sugars, processed wheat flours, and something called “food starch-modified.” One slice also brings in a whopping 63 g carbohydrates, 39 g sugar, and 500 mg sodium (on top of the 410 calories for a slice)!


Shakeology had an intervention with this slice of trickery and came up with this recipe:


  • 1 cup almond flour
  • ¼ cup coconut flour
  • 1 Tbsp. pumpkin pie spice
  • ½ tsp. sea salt (or Himalayan salt)
  • ½ tsp. baking powder
  • ½ tsp. ground cinnamon
  • 4 large eggs, lightly beaten
  • ⅓ cup coconut oil, melted
  • 2 Tbsp. pure maple syrup
  • ¾ cup pure pumpkin puree
  • Nonstick cooking spray

Nutrition Facts Per Serving:

  • Calories: 156
  • Total Fat: 13 g
  • Saturated Fat: 7 g
  • Cholesterol: 62 mg
  • Sodium: 104 mg
  • Total Carbohydrates: 7 g
  • Dietary Fiber: 3 g
  • Sugars: 3 g
  • Protein: 5 g

We were able to switch the enriched processed flours with almond and coconut flours to reduce the carb and sugar count. We also used a small amount of pure maple syrup to bring out the sweetness of the bread without the crazy sugar spike. We also did you a solid and gave you the recipe so you can make this yummy treat yourself!







  1. Preheat oven to 350° F.
  2. Combine almond flour, coconut flour, pumpkin pie spice, salt, baking powder, and cinnamon in a medium bowl; mix well. Set aside.
  3. Combine eggs and oil in a large bowl; mix well. Add maple syrup and pumpkin; mix well.
  4. Add flour mixture to egg mixture; mix until just blended.
  5. Place batter in small loaf pan that has been lightly coated with spray.
  6. Bake for 35 to 45 minutes, or until toothpick inserted in the middle comes out clean.

It was so good, we made extra! A few pro tips: Use a smaller loaf pan so it cooks evenly throughout. You could make pumpkin muffins out of these by using a muffin pan.




  1. Now skip the eggs.

  2. Jessica Smith says:

    How many servings does this make? I couldn’t find it in the recipe.

  3. Jane Arcese says:

    Would it be possible to have the 21 day container count for a serving?

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