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This came out well for a first try.
1 15oz can pumpkin
1/4 cup molasses
2 eggs
1/4 cup softened butter or ghee
1 tsp vanilla extract
1 cup almond flour
1 cup protein powder (any flavor that won't clash with pumpkin - I have cookies 'n cream and it's fine)
1.5 tsp salt (1/2 tsp lite salt, 1 tsp sea salt)
1 tsp baking powder
3/4 cup chopped nuts like pecans
Spice (all/some as you please or substitute 2 tsp pumpkin pie spice):
2 tbs cocoa powder
1 tsp cinnamon
1 tsp ground ginger
1/2 tsp nutmeg
1/2 tsp ground cardamom
This version:
12oz can evaporated milk unsweetened with D
1/4 cup coconut flour (to sop up milk and keep the batter from being runny)
This version is intended to use up evaporated milk that spouse bought for pandemic prep and frankly I have no idea what else to do with. The evaporated milk/coconut flour can probably be left out, or sub in coconut milk. Add a little extra coconut flour if it seems too wet.
Preheat oven to 375deg. Mix wet ingredients in a bowl, then add dry ingredients to wet a bit at a time. Pour into a greased 9x13 pan and bake for ~25 min until center is firm, not liquid, and top is brown. Let cool, cut into squares and store in refrigerator.
Makes a decent dessert option with cool whip. I opted for molasses over a sugar substitute like swerve. The carb count is higher but molasses has nutritional value and pairs well with pumpkin. Use less molasses or omit evaporated milk if carbs are a concern.
For 8 large meal replacement sized servings, approximately (if this recipe converter is giving me the right ingredient stats):
375 calories
19g protein
25g fat
23g carb (17 net carb)
6g fiber
High in: vitamin A, B vitamins, vitamin E, phosphorus, copper, manganese, magnesium.