PFC3 Fall Recipes – Chicken Soup, Pumpkin Parfait & Protein Muffins


Hello Health Champion!

Fall is here and to me, that means Pumpkin season is back!

Fall also brings lots of tasty foods & dishes which leads to the average person gaining 5-10 pounds in October and November.

So to help keep your taste buds happy, but also your blood sugar balanced – here are 3 of our most popular PFC3 balanced recipes:

Chicken Soup

Not only is this chicken soup recipe incredibly easy and quick to make, it’s PFC3 Balanced and has the perfect flavor, plus this hearty soup is full of chunks of rotisserie chicken, loaded with traditional vegetables and is sure to warm the soul.

⭐️ And to help optimize your digestion take 2 Restore a couple minutes before you get your soup groove on ⭐

Makes: 10 Servings
Serving Size: 1 Bowl
Calories: 175
Protein: 17g
Carbs: 9g (feel free add additional low calorie vegetables)
Fat: 7.5g


  • 6 large carrots, washed, peeled and chopped on the bias
  • 2 cups of celery, washed and chopped
  • 1 large white onion, diced small
  • 4 garlic cloves, finely minced
  • 1 whole Rotisserie Chicken (find at any grocery store or local market in the bakery/deli section)
  • 8 cups of low sodium chicken stock
  • 4 cups of spinach leaves or escarole shredded or chopped in large chunks
  • 1 Tablespoon fresh thyme (or 1 ½ teaspoons of dried thyme)
  • 3 Tablespoons of fresh parsley (or 2 teaspoons of dried parsley)
  • Dash of hot sauce
  • Salt to taste
  • Pepper to taste
  • ¼ cup of olive oil


  1. With a pair of latex, disposable gloves, remove the skin from the rotisserie chicken and discard. Carefully remove the meat from the bones. Keep a close eye out for small bones. Set the meat aside in a medium size bowl. Throw away the bones.
  2. In a large stock pot, heat the olive oil over medium high heat.
  3. Add onions, carrot, and celery and sauté until soft and fragrant. Season lightly with salt and pepper. If using dried herbs, stir in now.
  4. Reduce heat to low and add chicken pieces and chicken stock. Add fresh garlic to pot. Bring to a simmer.
  5. Allow to simmer for approximately 30 minutes or until vegetables are cooked and flavors have come together.
  6. Before serving, add the escarole or spinach leaves and allow to wilt. If using fresh herbs, add now.
  7. Add a few dashes of hot sauce and season to taste with salt and pepper.
Pumpkin Ricotta Parfait

If you’re in the mood for a creamy and comforting PFC3 Approved blood sugar balancing dessert with loads of sweet pumpkin flavor, Pumpkin Ricotta Parfait is for you

And if you’re Dairy free, no worries – Simply swap the Ricotta with Coconut 🥥 Yogurt to add a Fall & Tropical feeling in one dessert!

Makes: ~ 5 Servings
Serving Size: 1 Parfait
Calories: 150
Protein: 11g (Boost your protein by 10 grams adding a scoop of Origin Plant Protein or Fit 20 Whey/Collagen as a pre dessert Protein Shot)
Carbs: 21g
Fat: 4g (will increase with coconut yogurt and a scoop of Origin or Fit 20)


For Pumpkin Layer:

  • 1 ½ cups of Libby’s Canned Pumpkin
  • 1/2 cup of Evaporated milk*
  • ½ teaspoon of Pure Vanilla Extract
  • 2 ½ Tbsp. Baking Splenda Brown Sugar Blend
  • ½ teaspoon of Cinnamon
  • Pinch of Nutmeg
  • ¼ teaspoon of salt

For Ricotta Cream Layer:

  • 1 cup of Low fat Ricotta Cheese*
  • 1 cup of Fat Free Ricotta Cheese*
  • ½ teaspoon of Pure Vanilla Extract
  • 1 Tbsp. Baking Splenda Regular Sugar Blend

*if Dairy free, replace Ricotta Cheese with Coconut 🥥 Yogurt and the evaporated milk with coconut or almond milk*


  1. Combine all of the ingredients for the pumpkin layer in a bowl. Blend with an electric hand mixer until smooth and creamy. Set aside.
  2. Combine all of the ingredients for the ricotta cream layer in a bowl. Blend with an electric hand mixer until smooth and creamy. Set aside.
  3. Using a small glass of your choice, begin to layer parfait. Place ¼ cup of ricotta mixture on bottom of glass. Top with a few heaping tablespoons of the pumpkin mixture. Repeat the ricotta layer and pumpkin layer once more to make four total layers.
Protein Pumpkin Muffin with Origin

My all-time favorite recipe that Abbi bakes 👏.

This Plant Based recipe is gluten free, soy free, dairy free, non-gmo, fiber rich and PFC3 balanced!

It’s also a fantastic choice for a “grab n go” quick meal & much cleaner then a protein bar.

Here are the 3 main products to use:

And a quick note – I like a scoop of Fit 20 with some unsweetened Almond Milk for a 10 gram protein shot and to drink it while I eat the muffin.

This gives me some extra protein to keep it PFC3 & optimize my blood sugar balance.

Here’s the macro breakdown & recipe:

Makes: 12 giant muffins
Calories per muffin: 205
Protein: 11 g
Fat: 10g
Carbs: 18g

Whisk together the following:

  • Simple Mills Pumpkin Muffin Mix
  • 3 whole eggs
  • 3 egg whites
  • 1 cup water
  • 2/3 cup coconut oil
  • 5 leveled scoops chocolate origin
  • 4 leveled scoops vanilla origin
  • 2 flavor boosts – pumpkin pie (optional)

⭐️ The consistency is thick, if you prefer it less thick then you can add more water – 1 Tablespoon at a time and whisk. You can also make it with vanilla or chocolate Origin, or both ⭐️

And if you’re up to learning more, experience more PFC delicious recipes and start living with food freedom dive into one of our nutrition programs or take an adventure with one of my best-selling books.

Plus here’s a link to learn more about the nutrition products we recommend to help fill your nutritional gaps and the ones I specifically developed.

Have fun with the recipes!


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