15 High-Protein Apple and Pumpkin Snacks for Fall
Apple and pumpkin snacks can include a useful amount of protein when yogurt, cottage cheese, or eggs are part of the recipe. These 15 snacks are portioned into eight servings, with protein estimates of about 10 to 12 grams each. You will find cold snack cups and soft baked oat squares.
Choose a snack portion that fits your day
- These are eight-serving batches. Count two portions if you eat two snack cups or squares.
- Choose plain yogurt or cottage cheese and add your own fruit and spices.
- Keep dairy-based snack cups and moist baked squares refrigerated; they are not shelf-stable lunchbox bars.
Before you start cooking
Every recipe includes its serving count, ingredient quantities, preparation time, cooking time, and complete directions. Cooking times are estimates; check tenderness and safe temperatures before serving. Where cooked rice or cooked lentils are listed, prepare them according to their package directions first. That separate cooking time is not included.
Grocery prices vary by location and season. The budget tips focus on affordable staples, overlapping ingredients, and avoiding waste rather than promising an unverified price per serving.
How the protein estimates were calculated
These are conservative ingredient-based estimates, not a complete nutrition analysis. Poultry recipes count 1 1/2 pounds as six 4-ounce portions, assume a label value of 20 grams protein per 4 ounces raw poultry, and divide by four servings: about 30 grams each. Greek yogurt recipes assume 10 grams per 100 grams yogurt; cottage cheese recipes assume 11 grams per 100 grams. Egg recipes count 6 grams per egg. Other ingredients may add protein but are not counted here. Check your product labels and divide the finished dish into the stated number of equal portions.
Jump to a recipe
- Apple Cinnamon Greek Yogurt Snack Cups
- Pumpkin Spice Cottage Cheese Snack Bowls
- Apple Peanut Butter Yogurt Oat Snack Squares
- Pumpkin Peanut Butter Greek Yogurt Snack Cups
- Apple Walnut Cottage Cheese Snack Bowls
- Pumpkin Walnut Yogurt Oat Snack Squares
- Apple Ginger Greek Yogurt Snack Cups
- Pumpkin Ginger Cottage Cheese Snack Bowls
- Apple Vanilla Yogurt Oat Snack Squares
- Pumpkin Vanilla Greek Yogurt Snack Cups
- Apple Chocolate Cottage Cheese Snack Bowls
- Chocolate Pumpkin Yogurt Oat Snack Squares
- Maple Pumpkin Greek Yogurt Snack Cups
- Apple and Pumpkin Cottage Cheese Snack Bowls
- Apple Raisin Yogurt Oat Snack Squares
1. Apple Cinnamon Greek Yogurt Snack Cups
Servings: 8 Prep: 10 minutes Cook: 0 minutes
Estimated protein: about 10 grams per serving from the primary protein ingredients. See the calculation note above.
Ingredients
- 800 grams plain nonfat Greek yogurt
- 2 apples, finely diced
- 1 teaspoon ground cinnamon
Instructions
- Stir the yogurt, cinnamon, and pumpkin puree if listed together in a bowl.
- Fold in the diced apples and other listed flavorings or toppings. If using cocoa or peanut butter, whisk it into the yogurt first so it does not clump.
- Divide among eight small lidded containers and refrigerate until serving. Keep cold in an insulated lunch bag if packing as a snack.
Budget and prep tip: The estimate assumes yogurt with 10 grams of protein per 100 grams and counts yogurt only.
2. Pumpkin Spice Cottage Cheese Snack Bowls
Servings: 8 Prep: 10 minutes Cook: 0 minutes
Estimated protein: about 11 grams per serving from the primary protein ingredients. See the calculation note above.
Ingredients
- 800 grams low-fat cottage cheese
- 1 cup plain canned pumpkin puree
- 1 teaspoon ground cinnamon
Instructions
- Blend the cottage cheese until smooth, or leave it unblended if you prefer its texture.
- Mix in the cinnamon, pumpkin if listed, and smooth flavorings. Fold in diced fruit, nuts, or raisins.
- Divide among eight snack cups. Cover and refrigerate until serving.
Budget and prep tip: The estimate assumes cottage cheese with 11 grams of protein per 100 grams and counts cottage cheese only.
3. Apple Peanut Butter Yogurt Oat Snack Squares
Servings: 8 Prep: 15 minutes Cook: 45 minutes
Estimated protein: about 12 grams per serving from the primary protein ingredients. See the calculation note above.
Ingredients
- 800 grams plain nonfat Greek yogurt
- 1 cup certified gluten-free rolled oats
- 2 large eggs
- 2 apples, finely diced
- 2 tablespoons unsalted peanut butter
- 1 teaspoon ground cinnamon
- 1 teaspoon gluten-free baking powder
- 1 teaspoon olive oil, for the pan
Instructions
- Heat the oven to 350°F. Grease an 8-inch square baking dish with the oil.
- Whisk the yogurt, eggs, cinnamon, baking powder, pumpkin if listed, and any smooth flavorings. Fold in the oats, fruit, nuts, or raisins.
- Spread in the pan. Bake for 35 to 45 minutes, until set and a thermometer reads 160°F in the center. The texture is a soft breakfast-style square, not a crisp granola bar.
- Cool for 15 minutes, cut into eight squares, and refrigerate promptly. Serve chilled or reheat individual portions until hot.
Budget and prep tip: Protein counts yogurt at 10 grams per 100 grams plus eggs at 6 grams each. Cool promptly; these moist squares need refrigeration.
4. Pumpkin Peanut Butter Greek Yogurt Snack Cups
Servings: 8 Prep: 10 minutes Cook: 0 minutes
Estimated protein: about 10 grams per serving from the primary protein ingredients. See the calculation note above.
Ingredients
- 800 grams plain nonfat Greek yogurt
- 1 cup plain canned pumpkin puree
- 2 tablespoons unsalted peanut butter
- 1 teaspoon ground cinnamon
Instructions
- Stir the yogurt, cinnamon, and pumpkin puree if listed together in a bowl.
- Fold in the diced apples and other listed flavorings or toppings. If using cocoa or peanut butter, whisk it into the yogurt first so it does not clump.
- Divide among eight small lidded containers and refrigerate until serving. Keep cold in an insulated lunch bag if packing as a snack.
Budget and prep tip: The estimate assumes yogurt with 10 grams of protein per 100 grams and counts yogurt only.
5. Apple Walnut Cottage Cheese Snack Bowls
Servings: 8 Prep: 10 minutes Cook: 0 minutes
Estimated protein: about 11 grams per serving from the primary protein ingredients. See the calculation note above.
Ingredients
- 800 grams low-fat cottage cheese
- 2 apples, finely diced
- 1/4 cup finely chopped unsalted walnuts
- 1 teaspoon ground cinnamon
Instructions
- Blend the cottage cheese until smooth, or leave it unblended if you prefer its texture.
- Mix in the cinnamon, pumpkin if listed, and smooth flavorings. Fold in diced fruit, nuts, or raisins.
- Divide among eight snack cups. Cover and refrigerate until serving.
Budget and prep tip: The estimate assumes cottage cheese with 11 grams of protein per 100 grams and counts cottage cheese only.
6. Pumpkin Walnut Yogurt Oat Snack Squares
Servings: 8 Prep: 15 minutes Cook: 45 minutes
Estimated protein: about 12 grams per serving from the primary protein ingredients. See the calculation note above.
Ingredients
- 800 grams plain nonfat Greek yogurt
- 1 cup certified gluten-free rolled oats
- 2 large eggs
- 1 cup plain canned pumpkin puree
- 1/4 cup finely chopped unsalted walnuts
- 1 teaspoon ground cinnamon
- 1 teaspoon gluten-free baking powder
- 1 teaspoon olive oil, for the pan
Instructions
- Heat the oven to 350°F. Grease an 8-inch square baking dish with the oil.
- Whisk the yogurt, eggs, cinnamon, baking powder, pumpkin if listed, and any smooth flavorings. Fold in the oats, fruit, nuts, or raisins.
- Spread in the pan. Bake for 35 to 45 minutes, until set and a thermometer reads 160°F in the center. The texture is a soft breakfast-style square, not a crisp granola bar.
- Cool for 15 minutes, cut into eight squares, and refrigerate promptly. Serve chilled or reheat individual portions until hot.
Budget and prep tip: Protein counts yogurt at 10 grams per 100 grams plus eggs at 6 grams each. Cool promptly; these moist squares need refrigeration.
7. Apple Ginger Greek Yogurt Snack Cups
Servings: 8 Prep: 10 minutes Cook: 0 minutes
Estimated protein: about 10 grams per serving from the primary protein ingredients. See the calculation note above.
Ingredients
- 800 grams plain nonfat Greek yogurt
- 2 apples, finely diced
- 1/2 teaspoon ground ginger
- 1 teaspoon ground cinnamon
Instructions
- Stir the yogurt, cinnamon, and pumpkin puree if listed together in a bowl.
- Fold in the diced apples and other listed flavorings or toppings. If using cocoa or peanut butter, whisk it into the yogurt first so it does not clump.
- Divide among eight small lidded containers and refrigerate until serving. Keep cold in an insulated lunch bag if packing as a snack.
Budget and prep tip: The estimate assumes yogurt with 10 grams of protein per 100 grams and counts yogurt only.
8. Pumpkin Ginger Cottage Cheese Snack Bowls
Servings: 8 Prep: 10 minutes Cook: 0 minutes
Estimated protein: about 11 grams per serving from the primary protein ingredients. See the calculation note above.
Ingredients
- 800 grams low-fat cottage cheese
- 1 cup plain canned pumpkin puree
- 1/2 teaspoon ground ginger
- 1 teaspoon ground cinnamon
Instructions
- Blend the cottage cheese until smooth, or leave it unblended if you prefer its texture.
- Mix in the cinnamon, pumpkin if listed, and smooth flavorings. Fold in diced fruit, nuts, or raisins.
- Divide among eight snack cups. Cover and refrigerate until serving.
Budget and prep tip: The estimate assumes cottage cheese with 11 grams of protein per 100 grams and counts cottage cheese only.
9. Apple Vanilla Yogurt Oat Snack Squares
Servings: 8 Prep: 15 minutes Cook: 45 minutes
Estimated protein: about 12 grams per serving from the primary protein ingredients. See the calculation note above.
Ingredients
- 800 grams plain nonfat Greek yogurt
- 1 cup certified gluten-free rolled oats
- 2 large eggs
- 2 apples, finely diced
- 1 teaspoon vanilla extract
- 1 teaspoon ground cinnamon
- 1 teaspoon gluten-free baking powder
- 1 teaspoon olive oil, for the pan
Instructions
- Heat the oven to 350°F. Grease an 8-inch square baking dish with the oil.
- Whisk the yogurt, eggs, cinnamon, baking powder, pumpkin if listed, and any smooth flavorings. Fold in the oats, fruit, nuts, or raisins.
- Spread in the pan. Bake for 35 to 45 minutes, until set and a thermometer reads 160°F in the center. The texture is a soft breakfast-style square, not a crisp granola bar.
- Cool for 15 minutes, cut into eight squares, and refrigerate promptly. Serve chilled or reheat individual portions until hot.
Budget and prep tip: Protein counts yogurt at 10 grams per 100 grams plus eggs at 6 grams each. Cool promptly; these moist squares need refrigeration.
10. Pumpkin Vanilla Greek Yogurt Snack Cups
Servings: 8 Prep: 10 minutes Cook: 0 minutes
Estimated protein: about 10 grams per serving from the primary protein ingredients. See the calculation note above.
Ingredients
- 800 grams plain nonfat Greek yogurt
- 1 cup plain canned pumpkin puree
- 1 teaspoon vanilla extract
- 1 teaspoon ground cinnamon
Instructions
- Stir the yogurt, cinnamon, and pumpkin puree if listed together in a bowl.
- Fold in the diced apples and other listed flavorings or toppings. If using cocoa or peanut butter, whisk it into the yogurt first so it does not clump.
- Divide among eight small lidded containers and refrigerate until serving. Keep cold in an insulated lunch bag if packing as a snack.
Budget and prep tip: The estimate assumes yogurt with 10 grams of protein per 100 grams and counts yogurt only.
11. Apple Chocolate Cottage Cheese Snack Bowls
Servings: 8 Prep: 10 minutes Cook: 0 minutes
Estimated protein: about 11 grams per serving from the primary protein ingredients. See the calculation note above.
Ingredients
- 800 grams low-fat cottage cheese
- 2 apples, finely diced
- 2 tablespoons unsweetened cocoa powder
- 1 teaspoon ground cinnamon
Instructions
- Blend the cottage cheese until smooth, or leave it unblended if you prefer its texture.
- Mix in the cinnamon, pumpkin if listed, and smooth flavorings. Fold in diced fruit, nuts, or raisins.
- Divide among eight snack cups. Cover and refrigerate until serving.
Budget and prep tip: The estimate assumes cottage cheese with 11 grams of protein per 100 grams and counts cottage cheese only.
12. Chocolate Pumpkin Yogurt Oat Snack Squares
Servings: 8 Prep: 15 minutes Cook: 45 minutes
Estimated protein: about 12 grams per serving from the primary protein ingredients. See the calculation note above.
Ingredients
- 800 grams plain nonfat Greek yogurt
- 1 cup certified gluten-free rolled oats
- 2 large eggs
- 1 cup plain canned pumpkin puree
- 2 tablespoons unsweetened cocoa powder
- 1 teaspoon ground cinnamon
- 1 teaspoon gluten-free baking powder
- 1 teaspoon olive oil, for the pan
Instructions
- Heat the oven to 350°F. Grease an 8-inch square baking dish with the oil.
- Whisk the yogurt, eggs, cinnamon, baking powder, pumpkin if listed, and any smooth flavorings. Fold in the oats, fruit, nuts, or raisins.
- Spread in the pan. Bake for 35 to 45 minutes, until set and a thermometer reads 160°F in the center. The texture is a soft breakfast-style square, not a crisp granola bar.
- Cool for 15 minutes, cut into eight squares, and refrigerate promptly. Serve chilled or reheat individual portions until hot.
Budget and prep tip: Protein counts yogurt at 10 grams per 100 grams plus eggs at 6 grams each. Cool promptly; these moist squares need refrigeration.
13. Maple Pumpkin Greek Yogurt Snack Cups
Servings: 8 Prep: 10 minutes Cook: 0 minutes
Estimated protein: about 10 grams per serving from the primary protein ingredients. See the calculation note above.
Ingredients
- 800 grams plain nonfat Greek yogurt
- 1 cup plain canned pumpkin puree
- 1 tablespoon maple syrup
- 1 teaspoon ground cinnamon
Instructions
- Stir the yogurt, cinnamon, and pumpkin puree if listed together in a bowl.
- Fold in the diced apples and other listed flavorings or toppings. If using cocoa or peanut butter, whisk it into the yogurt first so it does not clump.
- Divide among eight small lidded containers and refrigerate until serving. Keep cold in an insulated lunch bag if packing as a snack.
Budget and prep tip: The estimate assumes yogurt with 10 grams of protein per 100 grams and counts yogurt only.
14. Apple and Pumpkin Cottage Cheese Snack Bowls
Servings: 8 Prep: 10 minutes Cook: 0 minutes
Estimated protein: about 11 grams per serving from the primary protein ingredients. See the calculation note above.
Ingredients
- 800 grams low-fat cottage cheese
- 2 apples, finely diced
- 1/2 cup plain canned pumpkin puree
- 1 teaspoon ground cinnamon
Instructions
- Blend the cottage cheese until smooth, or leave it unblended if you prefer its texture.
- Mix in the cinnamon, pumpkin if listed, and smooth flavorings. Fold in diced fruit, nuts, or raisins.
- Divide among eight snack cups. Cover and refrigerate until serving.
Budget and prep tip: The estimate assumes cottage cheese with 11 grams of protein per 100 grams and counts cottage cheese only.
15. Apple Raisin Yogurt Oat Snack Squares
Servings: 8 Prep: 15 minutes Cook: 45 minutes
Estimated protein: about 12 grams per serving from the primary protein ingredients. See the calculation note above.
Ingredients
- 800 grams plain nonfat Greek yogurt
- 1 cup certified gluten-free rolled oats
- 2 large eggs
- 2 apples, finely diced
- 1/4 cup raisins
- 1 teaspoon ground cinnamon
- 1 teaspoon gluten-free baking powder
- 1 teaspoon olive oil, for the pan
Instructions
- Heat the oven to 350°F. Grease an 8-inch square baking dish with the oil.
- Whisk the yogurt, eggs, cinnamon, baking powder, pumpkin if listed, and any smooth flavorings. Fold in the oats, fruit, nuts, or raisins.
- Spread in the pan. Bake for 35 to 45 minutes, until set and a thermometer reads 160°F in the center. The texture is a soft breakfast-style square, not a crisp granola bar.
- Cool for 15 minutes, cut into eight squares, and refrigerate promptly. Serve chilled or reheat individual portions until hot.
Budget and prep tip: Protein counts yogurt at 10 grams per 100 grams plus eggs at 6 grams each. Cool promptly; these moist squares need refrigeration.
Store and reheat leftovers
Refrigerate perishable foods in shallow containers within 2 hours, or within 1 hour when the temperature is above 90°F. Keep the refrigerator at 40°F or below. Use cooked leftovers within 3 to 4 days or freeze them promptly. Reheat cooked meals to 165°F, stirring when possible. Keep cold dairy breakfasts and snacks refrigerated until serving. See the USDA leftovers guide.
Common questions
Are the baked squares like granola bars?
No. They are soft, moist oat-and-yogurt squares, closer to a baked breakfast. Cool them promptly and keep them refrigerated. Pack with ice packs if they will be away from a refrigerator.
Can I double these recipes?
Yes, if the equipment is large enough. Use two sheet pans or baking dishes rather than piling ingredients higher. For slow cookers, follow the manufacturer’s fill guidance and make a second batch if needed. Larger batches can require more time; check the center temperature and tenderness.
