Pumpkin Puffs

Okay, so don’t hate me but that title is a little bit deceiving. But I did it for YOU! If I titled this post with what the main ingredient actually is, you wouldn’t have clicked on it. I’m going to tell you the truth now, but don’t freak out, okay? Egg whites. These yummy “pastry” puffs have just 4 ingredients, the entire batch is only 88 calories, they are 21 day fix approved, gluten-free, and they are totally clean.

I was skeptical of this whole thing – I don’t really like eggs. I tolerate them when they’re covered in cheese or mixed with flour in pancakes, but they aren’t a favorite of mine. We’re going on a cruise this weekend, so I’ve been following a competition prep meal plan for the past week, so that I can show up looking and feeling my best – which means very limited carbs. It’s hard to snack without including carbs, which is why I tried this in the first place.

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This only took about 15 minutes from start to finish. The most important part is making sure you get stiff peaks in your egg whites. I definitely suggest an electric mixer, mixing by hand would be exhausting! I used my Kitchenaid stand mixer, which took about 2 minutes on the highest speed. I didn’t believe this was really going to happen to my egg whites, but sure enough, they turned into a puffy foam!

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How you place these on a cookie sheet is how they will stay, so if you’re going for presentation value, you may want to take a little more care than I did to be sure they don’t just look like blobs. I also recommend parchment paper underneath them. I failed to use any, and I had a difficult time getting them off the cookie sheet.

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There are tons of different flavors you can add to these – I decided to go for pumpkin, which was really good! Some other ideas are unsweetened cocoa powder, powdered peanut butter, chocolate chips, blueberries, and the world of flavored extracts are endless!


They sort of look like cookies, right?! I’ll level with you – they aren’t as goooood as cookies, but for their nutritional value, they’re pretty dang good.

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And most of all, I promise, they taste nothing like eggs!

Entire Batch


Pumpkin Puffs

5 minPrep Time

15 minCook Time

20 minTotal Time

Serves 1 Serving

Recipe Image
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  • 4 egg whites
  • 1/4 cup canned pumpkin
  • 1/2 tsp pumpkin extract
  • 1 tsp pumpkin pie spice
  • stevia to taste (optional)


  1. preheat oven to 350 degrees
  2. line a cookie sheet with parchment paper
  3. put egg whites into a bowl and use electric mixer on high speed until they peak (usually takes 2-3 minutes - you'll know they've peaked when they become "foamy" looking and don't move around... think cool-whip!)
  4. mix remainder of ingredients into egg whites
  5. spoon onto cookie sheet, leaving space in between each one
  6. cook for 10-15 minutes, depending on oven heat and desired texture (the longer you cook, the crisper the outside will be)


21 Day Fix Containers: 1/2 red, 1/4 green

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