Archive for category fat-free cookies

Fat-Free Pumpkin Pie Cookies…and Pancakes too!

img_1732Pumpkin Pie Cookies…and pancakes too… it’s a two-fer!

Thanksgiving again?! This year went by quickly! Hope ya’ll had a good one!

I am in the middle of a huge remodel/building project so you haven’t seen me for a while, so time to make an appearance for the holidays.

In need of some quickie recipes? They do not get much quicker than this! A box of spice cake mixed with a can of pumpkin and you are good to go for pancakes or cookies. Who doesn’t love either of those?

It started on a Sunday while I was left unattended with a can of pumpkin. I poked through the boxes in my pantry and found the spice cake mix. I dumped them both into the mixer bowl. Blinded by the shiny stainless bowl I thought, “just add egg beaters”. I did not know what I was making…that happens a lot.

After mixing, I had to select a pan. Hmmm…cookie sheet! Out came the raw sugar, a little sprinkle on top then into the oven and when it came out, “oh my pumpkin pie”!

I experimented with other “sprinkles”; brown sugar, cinnamon sugar, but decided I liked the raw sugar best. Try all three toppings, then pick your favorite. As you have read, I am always down for a good cooking experiment!

When testing, I never cook the entire batch – this is how the pancakes were born. Since the first and second batch of cookies were thumbs up, I had left over cookie dough…hmmm…eat with a spoon or try something else? I added some water and boom, onto a hot griddle…

…there you have it, the birth of the Thanksgiving recipe two-fer, cookies and pancakes!


Fat free Pumpkin Pie Pancakes ready to take off the griddle and serve!



The Fat Free Gourmet’s Pumpkin Pie Cookies

Here’s your tweaks:

♥ This is a great recipe to cook for two – split the cookie dough, add half the amount of water listed in the full recipe to half the cookie dough to make pancakes, bake the other half as cookies. Both freeze and reheat well.

♥ Add additional water to make a thinner pancake batter to make crepes. Fill with a mixture of fat-free Cool Whip, fat-free cream cheese, and fat-free Ricotta cheese, flavor with vanilla and sugar to taste.


Let’s make ‘em!

The Fat Free Gourmet’s Pumpkin Pie Cookies

1 – 15.25 oz. box spice cake mix

1 15 oz. can pumpkin puree

½ cup egg substitute

Raw sugar (my fav), brown sugar, or cinnamon sugar, for sprinkling

  1. Preheat oven to 325.
  2. Dump the first 3 ingredients into a mixing bowl. By hand or with electric mixer, stir until dough is smooth.
  3. Drop by teaspoonful onto a cookie sheet sprayed with cooking spray. I use silicone sheet liners, spray sparingly or omit if using those
  4. Sprinkle with desired sugar topping (raw, brow, cinnamon sugar mix)
  5. Bake for approximately 10 minutes or until set.

Makes 36 cookies.


Pumpkin Pie Cookies baking with a brown sugar topping


Nutritional Data
36 Servings
Amount Per Serving:
Calories 50.5
Total Fat 0.5 g
Saturated Fat 0.3 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 0.0 g
Cholesterol 0.0 mg
Sodium 96.1 mg
Potassium 12.1 mg
Total Carbohydrate 11.0 g
Dietary Fiber 0.5 g
Sugars 5.4 g
Protein 1.1 g

The Fat Free Gourmet’s Pumpkin Pie Pancakes

Tastes soooo perfect with maple syrup. Makes a beautiful holiday breakfast!!


Pumpkin Pie Pancakes with fat free whipped cream, maple syrup, and a sprinkling of pumpkin pie spice


Same recipe as above with these additions or exceptions:

  1. Preheat griddle to med high.
  2. Add 1 1/3 cups water to the mix to make batter.
  3. Ladle approximately ¼ cup of batter onto a griddle sprayed with cooking spray.
  4. Cook each side to golden brown. Serve warm with maple syrup. Fat free whipped cream and pumpkin pie spice optional.

Makes 24 pancakes.

Nutritional Data
24 servings
One pancake:
Calories 75.8
Total Fat 0.7 g
Saturated Fat 0.4 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 0.0 g
Cholesterol 0.0 mg
Sodium 144.1 mg
Potassium 18.2 mg
Total Carbohydrate 16.5 g
Dietary Fiber 0.8 g
Sugars 8.1 g
Protein 1.7 g

As always, Peeps, Have an awesome holiday season and stay epicurious!



*Recipe Nutritional data calculated by SparkRecipes.

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Fat-Free Swiss Cheese, Mushroom, and Spinach Mini-Quiches

Fat-Free Swiss Cheese Mini Quiches made with Fat-Free, Gluten-Free, Lifetime Swiss Cheese

…made with Fat-Free Lifetime Swiss Cheese!

So here’s the thing, you have a small party, with your body-building buddies and you don’t want to cheat too badly…

No, no, wait…you have a get-together with friends that all have cholesterol or diet issues and you just want a light snack…

Well, not really, but perhaps you are serving breakfast to house guests who are on a low-fat/low-calorie diet, aaaand…

…or maybe you just want to treat yourself and that special someone to a romantic heart-healthy brunch!

This recipe will fit the bill for any of the above, so let’s roll!


First, a big thank you to Lifetime for making their wonderful Fat-Free, Low-Fat, and Gluten-Free line of delicious cheeses! I will be featuring their product in future recipes, and wow have I got some great recipe ideas for you! If you cannot find their cheeses at your local store, talk to the store manager or put in a written request for your store to carry Lifetime Cheese. Get their info and/or visit them on Facebook, Twitter, or on their yummy Website. Check out their full line of epicurious cheeses and look for more scrumptuous recipe ideas!

Let’s do these Quiche!



1        medium sweet onion, diced (I used Maui Sweet)
2        cups baby spinach, coarsely chopped
*        Fat-Free cooking spray
*        salt and pepper to taste (I use sea-salt and freshly ground)

1        8-ounce package Fat-Free Lifetime Swiss Cheese, grated

3-5     mushrooms sliced 3/8″ thick

1-1/4  cups fat-free egg substitute
1/2     cup fat-free half and half
1/4     teaspoon ground nutmeg
*         salt and pepper to taste

12      3-1/2″ square wonton wrappers


1) Heat frying pan to medium high heat, then spray with fat-free cooking spray and immediately add chopped onions. Cook for 15 minutes stirring them often to brown evenly. You do not need a lot of spray just a light coat. When browned nicely, add spinach and 1-2 tablespoons of  water to keep moist and wilt the spinach. Season with salt and pepper to taste. Set aside.

Onions after 15 minutes of cooking.

Onions after 15 minutes of cooking.

Add baby spinach and a bit of water to wilt and moisten the mixture

Add baby spinach and a bit of water to wilt and moisten the mixture

2) Pre-heat oven to 325 degrees.

3) Whisk or blend in blender just until bubbly: egg, half and half, and nutmeg. Set aside.

Set up for prep and ready to assemble

Set up for prep and ready to assemble

4) Lightly spray a standard 12-muffin pan, or two 6-muffin pans, with cooking spray. Place wonton wrappers evenly into the cups. Do NOT press firmly, allow them to fold with air pockets, they will settle as they are filled and cooked.

Won-ton and first layer of Swiss Cheese

Wonton and first layer of Swiss Cheese

5) Sprinkle 1/2 of the Lifetime Fat-Free Swiss Cheese dividing equally into each wonton cup. Next, top with spinach and onions, then the remaining cheese. Top each with a mushroom slice. Pour egg mixture into each cup, dividing evenly between the 12 cups. Hint: fill each quiche with scant amount needed, go back and repeat a second time to ensure the mixture is distributed equally.

Mini Swiss Cheese Quiche ready to go into the oven

Ready to bake in the oven – 350 degrees for 20 minutes

6) Bake for 20 minutes.  Quiche should be a light golden brown, centers should be set. Serve immediately. Quiche can be reheated in the microwave. Best if served fresh out of the oven. Can refrigerate and reheated the next day.

Tweaks:  I like them with a garnish of honey mustard and lots of freshly ground pepper. Fat-free sour cream laced with a touch of cream sherry is a fantastic brunch garnish squiggle on the plate! Add more mushrooms if you like, or replace the baby spinach with Swiss chard or your favorite cooked greens. They are perfect served with a fresh fruit salad for breakfast. As an appetizer, serve with a slightly sweet wine or a sweeter wine such as Moscato.

Fat-Free Mini Quiche fresh out of the oven!! Yum!!!

Fat-Free Mini Quiche fresh out of the oven, Yum!!!


Thanks again, Lifetime, for making this wonderful fat-free, gluten-free Swiss cheese.

Enjoy LIfetime Fat-Free Cheeses!

Enjoy LIfetime Fat-Free Cheeses!

Everyone enjoy!


Fat-Free Swiss Cheese, Mushroom, and Spinach Mini-Quiche Nutritional Data

Servings per recipe         12
Per Quiche:

Calories      78
Total Fat     0.02g
Saturated Fat    0g
% of Calories from Fat    0%
Cholesterol  4.7mg
Sodium       207mg
Carbohydrate       11g     207mg
Fiber             0.6g
Sugar        2.2g
Protein        2.8g



Make it a great day! Eat to live and enjoy life!!

Epicuriously yours,


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Melinda’s Favorite Fat-Free Christmas Cookies

Fat-Free Amaretti

The Fat-Free Gourmet’s Amaretti – the perfect heart-healthy Christmas Cookie

Fat-Free Amaretti

Making my way, or I should say eating my way, through Italy with my parents at the ripe ol’ age of fourteen, there were four things I ate and drank because I absolutely loved them: Asti Spumanti, an Italian sparkling wine made in the town of my maternal Grandfather; Binoli, a scrumptious little custard filled pastry; pasta, all kinds; and last but not the least, Amaretti cookies!

If you have never had them, they are wonderful, crunchy almond cookies made with ground almonds and egg whites. The good imported brands are sold at most Italian delicatessens and in some specialty grocery stores. I simply cannot pass them up! Needless to say, the following is not an original Italian recipe, but it mimics the original quite nicely! Serve with coffee or as an accompaniment to a fruit salad for a light desert. Perfect for Christmas-time treats, just sprinkle with red and green colored sugar topping before baking!


1        medium egg white, fresh only, no carton eggs*
1/8    teaspoon cream of tartar
1/2    cup granulated sugar

2        teaspoons almond extract

2        cups Kellogg’s Special K cereal

Raw or colored sugar for topping


Preheat oven to 325 degrees.

Whisk together egg white, cream of tartar, and sugar until blended and syrupy. Do not beat into meringue.

Whisk in almond extract. Fold in cereal until evenly coated.

For the best results bake on silicone baking mats and do not use cooking spray. Spoon one tablespoon dollops of the mixture onto lined cookie sheet. Sprinkle cookie tops with raw sugar or colored sugar.

Bake for 10 to 12 minutes.  Cookies should be a light golden brown, centers should be crisp not chewy. Allow cookies to cool for at least five minutes, then  transfer to cooling rack. Cookies will harden as they cool. Store in an air tight container. Makes approximately 20 cookies.


*Boxed egg products are pasteurized, meaning they have been pre-heated to prevent spoilage and bacterial growth. They will not yield a good result in this recipe, you must use fresh egg whites, out of the shell. Trust me, I have tried it, lol!

Fat-Free Italian cookies

Fat-Free Amaretti Christmas Cookies


Amaretti Nutritional Data

Servings per recipe         20
Per Cookie:

Calories       31
Total Fat     0.01g
Saturated Fat    0g
% of Calories from Fat    0%
Cholesterol  0mg
Sodium       26mg
Carbohydrate       7g
Protein        1g

Merry Christmas and a very Happy New Year to All! Let’s make 2016 a Healthy and happy year! Eat to live and enjoy life!!

Epicuriously yours,


Fat-Free Amaretti from The Fat Free Gourmet

The Fat-Free Gourmet’s favorite Christmas Cookie, Amaretti

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