10+ Healthy Pumpkin Recipes to Flavor Your Fall

10+ Healthy Pumpkin Recipes to Flavor Your Fall

ByCook Maniac Team Reading Time: 9 minutes

Pumpkin is not just for pies; it can be used in many delicious and healthy recipes. These simple dishes let you enjoy the flavors of pumpkin while boosting your nutrition. Whether you’re looking for breakfast ideas, snacks, or desserts, pumpkin offers versatility and great taste.

A table filled with various pumpkin dishes - soup, pie, and roasted seeds. Bright orange pumpkins scattered around

As the fall season arrives, it’s the perfect time to explore various pumpkin recipes that are both healthy and satisfying. With its rich flavor and numerous health benefits, you’ll be excited to incorporate pumpkin into your meals. Get ready to discover a range of tasty options that will please your taste buds and support your wellness goals.

1) Pumpkin Pancakes with Maple Syrup

A stack of pumpkin pancakes with maple syrup drizzling down

Pumpkin pancakes are a delicious way to enjoy the flavors of fall. They are fluffy, naturally sweetened with pumpkin, and perfect for breakfast or brunch. Topping them with warm maple syrup makes them even better.

You can make these pancakes using simple ingredients like pumpkin puree, flour, and spices. They are easy to whip up and can be cooked quickly on a griddle. Serve them with butter, nuts, or even whipped cream for extra flavor. Your family and friends will love these tasty treats!

Ingredients

  • 1 cup all-purpose flour
  • 1 cup pumpkin puree
  • 2 tablespoons sugar
  • 1 teaspoon baking powder
  • 1 teaspoon baking soda
  • 1 teaspoon pumpkin pie spice
  • 1 cup milk
  • 1 large egg
  • Maple syrup for serving

Cooking Instructions

  1. In a bowl, combine the flour, sugar, baking powder, baking soda, and pumpkin pie spice.
  2. In another bowl, mix the pumpkin puree, milk, and egg until smooth.
  3. Pour the wet ingredients into the dry ingredients and stir until just combined.
  4. Heat a non-stick skillet over medium heat (350°F/175°C).
  5. Pour batter onto the skillet and cook until bubbles form.
  6. Flip and cook until golden brown.
  7. Serve warm with maple syrup.

2) Spicy Pumpkin and Lentil Soup

A steaming bowl of pumpkin and lentil soup surrounded by fresh ingredients like pumpkins, lentils, and spices, with a warm, inviting atmosphere

This Spicy Pumpkin and Lentil Soup is a warm and comforting dish. It combines the rich flavors of pumpkin with the satisfying texture of lentils. Perfect for a chilly day, this soup is not just tasty, but also healthy.

You’ll need simple ingredients to whip this up. The spices, like cumin and turmeric, add warmth and depth. This soup is hearty enough to be a meal on its own.

Ingredients

  • ½ cup split red lentils
  • 1 medium onion, chopped
  • 2 teaspoons whole grain mustard
  • 1 tablespoon ground cumin
  • ½ teaspoon turmeric
  • 4 cups vegetable broth
  • 1 cup pumpkin puree
  • Salt and pepper to taste
  • 2 tablespoons olive oil

Cooking Instructions

  1. In a pot, heat olive oil over medium heat.
  2. Add onion and sauté until soft, about 5 minutes.
  3. Stir in mustard, cumin, and turmeric. Cook for 1 minute.
  4. Add lentils, pumpkin puree, and broth. Bring to a boil.
  5. Reduce heat and simmer for 20-25 minutes until lentils are tender.
  6. Season with salt and pepper before serving.

3) Gluten-Free Pumpkin Bars with Almond Flour

A wooden table with a plate of gluten-free pumpkin bars made with almond flour, surrounded by fresh pumpkins and autumn leaves

These gluten-free pumpkin bars are a tasty and healthy treat. Made with almond flour, they have a nice texture and are perfect for enjoying during fall. Using almond flour adds heart-healthy fats and a subtle nutty flavor.

You’ll love how easy they are to sweeten naturally with maple syrup. This gives the bars a delightful sweetness without needing refined sugar. Top them off with a bit of cream cheese frosting for an extra treat.

Ingredients

  • 2½ cups almond flour
  • 1 cup pumpkin puree
  • ½ cup maple syrup
  • 1 teaspoon baking soda
  • 1 teaspoon pumpkin spice blend
  • ½ teaspoon salt
  • ½ cup nut butter

Cooking Instructions

  1. Preheat your oven to 350°F (175°C).
  2. In a large bowl, mix the almond flour, baking soda, pumpkin spice, and salt.
  3. Stir in the pumpkin puree and maple syrup until combined.
  4. Add nut butter and mix well.
  5. Pour the batter into a greased pan.
  6. Bake for 25-30 minutes, or until a toothpick comes out clean.
  7. Let cool before serving.

4) Pumpkin Pie Oatmeal with Nuts

A bowl of pumpkin pie oatmeal topped with a sprinkling of nuts, surrounded by a few scattered pumpkin seeds and a cinnamon stick

Pumpkin pie oatmeal is a warm and cozy breakfast that you’ll love. It’s easy to make and packed with flavors that remind you of fall. Adding nuts gives it a nice crunch and boosts the nutrition.

To start, combine oats, pumpkin puree, and your choice of spices like cinnamon and nutmeg. Cook it on the stove or in the microwave. Once it’s done, stir in some nuts like walnuts or pecans for extra texture.

A drizzle of maple syrup on top adds sweetness. Enjoy this healthy meal hot for breakfast or as a snack.

Ingredients

  • 1 cup rolled oats
  • 2 cups milk (or plant-based milk)
  • ½ cup pumpkin puree
  • 1 tsp cinnamon
  • ½ tsp nutmeg
  • ¼ cup chopped nuts (walnuts or pecans)
  • Maple syrup, to taste

Cooking Instructions

  1. In a pot, combine oats and milk.
  2. Add pumpkin puree and spices.
  3. Cook over medium heat, stirring occasionally for about 5 minutes.
  4. Stir in nuts and cook for another 2 minutes.
  5. Serve warm and drizzle with maple syrup.

5) Chilled Pumpkin Smoothie Bowl

A vibrant orange pumpkin smoothie bowl surrounded by a variety of colorful and nutritious toppings, such as sliced fruits, nuts, and seeds

A chilled pumpkin smoothie bowl is a perfect way to enjoy pumpkin in a refreshing way. It combines the creaminess of banana and pumpkin, making a delicious, nutritious breakfast or snack.

Start by blending together frozen bananas, pumpkin puree, and your favorite milk until smooth. You can add in spices like cinnamon or nutmeg for extra flavor.

Top the smoothie bowl with your favorite toppings. Consider using granola, nuts, or fresh fruit for added texture and taste.

Ingredients

  • 1 cup frozen bananas
  • 1 cup pumpkin puree
  • 1 cup milk (dairy or non-dairy)
  • 1 teaspoon cinnamon
  • Toppings: granola, nuts, or fruit

Cooking Instructions

  1. Add frozen bananas, pumpkin puree, and milk to a blender.
  2. Blend until smooth.
  3. Pour into a bowl and add toppings of your choice.
  4. Enjoy your chilled pumpkin smoothie bowl!

6) Savory Pumpkin Pasta Bake

A rustic kitchen with a bubbling pumpkin pasta bake in a ceramic dish, surrounded by fresh ingredients like sage, garlic, and parmesan

This Savory Pumpkin Pasta Bake is a delicious and healthy choice for dinner. The creamy pumpkin sauce adds a rich flavor, while the pasta makes it filling. You can easily customize it with your favorite veggies or proteins.

Start with cooked pasta. Mix it with a pumpkin-infused herb sauce that gives it a cozy, autumn taste. Top it with a buttery crumb or some cheese to add extra flavor.

This recipe is great for sharing with family and friends. Serve it warm from the oven for a comforting meal that’s perfect for any night.

Ingredients

  • 8 ounces pasta (your choice)
  • 2 cups pumpkin puree
  • 1 cup vegetable broth
  • 1 teaspoon garlic powder
  • Salt and pepper to taste
  • 1 cup shredded cheese (optional)
  • 1 cup breadcrumbs
  • 2 tablespoons olive oil

Cooking Instructions

  1. Preheat the oven to 350°F (175°C).
  2. Cook the pasta according to package directions and drain.
  3. In a bowl, mix pumpkin, broth, garlic powder, salt, and pepper.
  4. Combine the pasta with the pumpkin mixture.
  5. Pour into a baking dish, top with cheese and breadcrumbs.
  6. Drizzle olive oil on top.
  7. Bake for 25-30 minutes until golden and bubbly. Enjoy!

7) Low-Sugar Pumpkin Muffins

A kitchen counter with a cooling rack of low-sugar pumpkin muffins surrounded by fresh pumpkins and autumn leaves

If you’re looking for a tasty treat without too much sugar, low-sugar pumpkin muffins are perfect for you. These muffins use natural sweeteners like maple syrup instead of refined sugar.

You can easily make them using simple ingredients. They are soft, moist, and full of pumpkin flavor. Plus, they are great for breakfast or a snack!

Ingredients

  • ½ cup pumpkin purée
  • ¼ cup maple syrup
  • 3 eggs
  • ¾ cup almond butter
  • 3 tablespoons neutral oil (like canola or avocado)

Cooking Instructions

  1. Preheat your oven to 350°F (175°C).
  2. In a bowl, mix the pumpkin purée and maple syrup.
  3. Add the eggs and almond butter to the mixture.
  4. Stir in the oil until everything is well combined.
  5. Pour the batter into muffin cups.
  6. Bake for about 20 minutes, or until a toothpick comes out clean.

8) Vegan Pumpkin Spice Latte

A steaming mug of vegan pumpkin spice latte surrounded by fresh pumpkins, cinnamon sticks, and a sprinkle of nutmeg on a rustic wooden table

You can make a delicious vegan pumpkin spice latte at home. It’s quick, easy, and perfect for chilly days. This drink is creamy and packed with fall flavors.

To start, gather your ingredients. You’ll need dairy-free milk, strong brewed coffee, pumpkin puree, and pumpkin spice. Sweeten it to your taste.

For cooking, heat the dairy-free milk in a pot until it’s warm but not boiling. Mix in the pumpkin puree and pumpkin spice. Stir well to combine everything. Once it’s combined, add the brewed coffee.

Pour the latte into your favorite mug and enjoy! You can top it with some cinnamon or vegan whipped cream if you’d like.

Ingredients

  • 1 1/4 cups (300g) dairy-free milk
  • 3/4 cup (180g) strong brewed coffee
  • 3 tablespoons (45g) pumpkin puree
  • 2-3 tablespoons pumpkin spice
  • Sweetener of choice

Cooking Instructions

  1. Heat dairy-free milk in a pot.
  2. Mix in pumpkin puree and pumpkin spice.
  3. Stir until combined.
  4. Add brewed coffee and mix.
  5. Pour into a mug and enjoy.

9) Pumpkin and Black Bean Tacos

A colorful plate of pumpkin and black bean tacos, garnished with fresh cilantro and a dollop of creamy avocado sauce

Pumpkin and black bean tacos are a delicious and healthy meal option. They are perfect for any day of the week, especially during the fall season. These tacos are quick to prepare and packed with flavor.

You can use canned black beans and pumpkin puree to save time. Simply warm them up with some spices for a tasty filling. Add fresh toppings like avocado, cilantro, and lime for extra zest.

These tacos offer a great balance of nutrients. They are high in fiber and low in calories, making them a wholesome choice for dinner.

Ingredients

  • 1 cup canned black beans
  • 1 cup pumpkin puree
  • 1 teaspoon taco seasoning
  • Corn tortillas
  • Fresh cilantro
  • Avocado slices
  • Lime wedges

Cooking Instructions

  1. Heat black beans and pumpkin puree in a pan.
  2. Stir in taco seasoning.
  3. Warm corn tortillas in a separate pan.
  4. Fill each tortilla with the pumpkin mixture.
  5. Top with cilantro, avocado, and a squeeze of lime.

10) Three-Ingredient Pumpkin Cookies

A mixing bowl filled with pumpkin puree, oats, and honey, surrounded by cinnamon sticks and whole nutmeg

Three-ingredient pumpkin cookies are a simple and delicious treat. They are perfect for a quick snack or dessert, especially during the fall season.

To make these cookies, you will need pumpkin puree, oats, and a sweetener such as maple syrup. These ingredients come together to create soft and chewy cookies that everyone will enjoy.

These cookies are low in sugar and free from flour, eggs, and oil. They can even be made gluten-free if you choose the right oats.

Ingredients

  • 1 cup pumpkin puree
  • 1 cup oats
  • 1/4 cup maple syrup

Cooking Instructions

  1. Preheat your oven to 350°F (175°C).
  2. In a bowl, mix the pumpkin puree, oats, and maple syrup until well combined.
  3. Scoop spoonfuls of the mixture onto a baking sheet lined with parchment paper.
  4. Bake for 10-12 minutes or until they are firm.
  5. Let cool before enjoying!

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