The 28 Best and Worst Pumpkin Spice Foods

PER 1/4 CUP (35 G): 120 calories, 0 g fat (0 g saturated fat), 360 mg sodium, 25 g carbs (1 g fiber, 6 g sugar), 4 g protein

Just add water. That’s all you have to do to mix up these brown sugar pumpkin spice pancakes or waffles, which taste and smell just like fall. With mixes like this usually racking up the calories and sugar, Birch Benders’ version is a refreshingly guilt-free option. It’s even only got 25 grams of carbs per serving, which is just 8 percent of your recommended daily dose. So instead of heading to IHOP for a fatty, sugar-laden stack of pancakes, get busy in the kitchen.

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