Pumpkin Sticky Buns Low Calorie

Pumpkin Sticky Buns are delicious pumpkin flavored dough filled with cinnamon sugar and topped with a sticky pecan crust. Plus they are lower fat and lower calorie. Grab one.

Light & Healthy Pumpkin Sticky Buns www.fooddonelight.com #stickybun #pumpkinrecipe #healthybreakfast #thanksgivingbreakfast #vegetarianrecipe #breadrecipes

Are you drooling yet? Yes, these really are Light & Healthy Pumpkin Sticky Buns and they taste utterly amazing.  Just imagine if you made these for your family or neighbors, the cheers, hugs and slaps on the back you would get.  You would be the hero of the day.  They would think they are digging into a heavily indulgent sweet treat but you would know it is low in calories and fat.

I can just see it.  It’s Thanksgiving morning.  The buns are baking in the oven.  The sweet aroma of cinnamon and pumpkin is wafting through the air.  Your kids wake from their sweet slumber and scamper down to the kitchen.  You pull these magnificent buns from the oven to a chorus of “oohs and aahs”.  “Can we eat them now?  Please, Please!”  They need to cool just a little.  On goes the Macy’s Thanksgiving Day Parade and your kids happily munch on these scrumptious rolls.  While you are slaving away in the kitchen making the Thanksgiving meal.  Ok, bubble burst!
Light & Healthy Pumpkin Sticky Buns www.fooddonelight.com #stickybun #pumpkinrecipe #healthybreakfast #thanksgivingbreakfast #vegetarianrecipe #breadrecipes I still adore watching the Macy’s Thanksgiving Day Parade.  If fact I have vivid memories of it as a kid.  I couldn’t wait to see Santa at the end and know Christmas was right around the corner.  It just didn’t feel like Thanksgiving without it.  Now, I like to watch it with my little one.  We usually record it to watch a little later in the day.  There is too much cooking to do in the morning.  Although I am lucky my Dad does most of the cooking on Thanksgiving.

We get to have Thanksgiving twice a year now.  I make a Thanksgiving meal for the blog in August or September.  I am so excited about this year’s and cannot wait to share the recipes with you.  From now until just before Thanksgiving, it will be a Thanksgivingpooloza on Food Done Light.  I hope you enjoy it and these pumpkin sticky buns. Light & Healthy Pumpkin Sticky Buns www.fooddonelight.com #stickybun #pumpkinrecipe #healthybreakfast #thanksgivingbreakfast #vegetarianrecipe #breadrecipes

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Light & Healthy Pumpkin Sticky Buns www.fooddonelight.com #stickybun #pumpkinrecipe #healthybreakfast #thanksgivingbreakfast #vegetarianrecipe #breadrecipes

Pumpkin Sticky Buns

Prep Time 1 hour 45 minutes
Cook Time 30 minutes
Total Time 2 hours 15 minutes
Servings 12
Calories 191 kcal
Author Christie Daruwalla



  • 2 ¼ tsp . active yeast
  • ¼ cup warm water 100-110°
  • 1 ¾ cups all-purpose flour 210 grams
  • 1 ½ cups whole wheat pastry flour 180 grams
  • 2/3 cup pumpkin puree 163 grams
  • ½ cup non-fat milk
  • ¼ cup light butter melted
  • 1 tbsp . granulated sugar
  • 1 ¼ tsp . kosher salt
  • ½ tsp . ground cinnamon
  • ¼ tsp . ground ginger
  • 1/8 tsp . ground nutmeg


  • 2 tbsp . brown sugar
  • 3 tbsp . granulated sugar
  • 2 tsp . ground cinnamon
  • Pinch nutmeg


  • 1/4 cup pecans crushed
  • 2 tbsp . brown sugar


  1. In a bowl of a stand mixer with a dough hook, dissolve yeast in warm water. Let sit for 5 minutes.
  2. Add the rest of the dough ingredients. Mix on low-speed.
  3. Turn to medium and knead for 5 minutes.
  4. Coat a large bowl with cooking spray. Place dough into the bowl and turn to cover with cooking spray. Cover and let rise for about 45 minutes. Press two fingers into the dough. If the indentation remains, dough is ready. If not, let the dough sit for another 5 minutes.
  5. In a small bowl, combine filing ingredients.
  6. Spray a 9 x 9 inch baking pan with cooking spray.
  7. Spray a work surface with cooking spray. Roll out dough into a 12 x 10 inch rectangle.
  8. Sprinkle cinnamon sugar over the dough and press down lightly with your hand.
  9. Starting at the long end of the dough, tightly roll up the dough.
  10. Cut the dough into 12 equal slices.
  11. Mix crushed pecans and brown sugar in a small bowl. Pour into baking dish and spread evenly.
  12. Preheat oven to 375°.
  13. Place rolls into the baking pan. Cover and let rise for another 25 minutes.
  14. Bake for about 25 to 30 minutes or until golden brown.
  15. Place a large plate on top of the baking dish. Turn over so the plate is on the bottom. Tap the top of the baking dish to release the buns.
  16. Serve warm.
Nutrition Facts
Pumpkin Sticky Buns
Amount Per Serving
Calories 191 Calories from Fat 36
% Daily Value*
Total Fat 4g 6%
Total Carbohydrates 35g 12%
Dietary Fiber 4g 16%
Protein 4g 8%
* Percent Daily Values are based on a 2000 calorie diet.

Happy Healthy Eating,



But wait, there’s more. Check out these deliciously light pumpkin treats:


Yummy & Healthy Pumpkin recipes for Thanskgiving www.fooddonelight.comPumpkin Rosemary Souffle

Maple Pumpkain Baked Donuts www.fooddonelight.com #bakeddonuts #doughnut #healthybreakfast #pumpkinrecipeMaple Pumpkin Donuts

The perfect breakfast - tender pumpkin coffee cake with a whole wheat oat streusel topping

The perfect breakfast – tender pumpkin coffee cake with a whole wheat oat streusel topping

Pumpkin Coffee Cake


  1. Charlotte Moore says
    I need to make these. Our oldest grandson loves pumpkin pie and pumpkin bread.
    • Christie Daruwalla says
      I love this recipe. I hope your grandson loves it at much as I do. I want to thank you Charlotte for being a wonderful supporter of my blog. I really appreciate all your comments.


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