Low-Sugar Pumpkin Bread Recipe

It’s the holiday season! As bariatric patients, this is the time of the year we often dread. Food is everywhere and it is so hard to turn it down. Whether it’s turkey and dressing or pumpkin pie, it is so tempting to pick up your fork and take a few bites of something. 

After weight loss surgery, one of the most important things you can do is learn healthier ways to cook your favorite meals. One of my favorite holiday memories is watching my grandmother bake her delicious pumpkin bread. So, I decided to take a spin with the classic pumpkin bread recipe and make it more bariatric friendly. I am not the best cook, but this recipe is so easy to follow. 

This recipe makes 2 loaves of pumpkin bread. It takes around 20 minutes to prepare and between 40-60 minutes to cook. Each slice has approximately 165 calories. 


  • 2 cups all-purpose flour
  • ½ Tsp salt
  • 1 Tsp Baking Soda
  • ½ Tsp Baking Powder
  • 1 Tsp Ground Cloves
  • 2 Tsp Ground Cinnamon
  • 1 Tsp Ground Nutmeg
  • ½ Tsp Ginger
  • 3/4 C coconut oil 
  • ½ C sugar + ½ C honey or maple syrup
  • 2 large eggs
  • 1 15-oz can 100% pure pumpkin puree 


  1. Preheat oven 325°F.
  2. Generously grease two 8 x 4-inch loaf pans with olive oil and lightly dust with flour.
  3. In a medium bowl, whisk together flour, salt, baking soda, baking powder, cloves, cinnamon, and nutmeg.  Whisk until well combined; set aside.
  4. In a large bowl, mix coconut oil, sugar, syrup, eggs, and pumpkin puree. 
  5. Add flour mix and mix until combined.
  6. Turn batter into the prepared pans, dividing evenly. Bake 40-60 minutes, or until a toothpick inserted into the center comes out clean. Let loaves cool in pans for about 10 minutes. 
  7. Fresh out of the oven, the loaves have a deliciously crisp crust. If they last beyond a day, you can toast individual slices to get the same fresh-baked effect.

Ordinary pumpkin bread recipes call for 3 cups of sugar. By following this recipe, you will save yourself of so much added sugar! The maple syrup gives this bread a wonderful flavor and it also makes it really moist. If you are a bariatric patient and are looking for a low calorie and low sugar substitute for this holiday favorite, I highly recommend you give this recipe a shot. I know you won’t be disappointed! Don’t let the holiday ruin your progress and be smart about the food choices you make. Relax and enjoy the holiday with your loved ones. Happy Thanksgiving!

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