Can you smell that? It’s the sweet, sweet smell of pumpkin filling the air! Fall is here, and that means one thing: pumpkin season is back! And you better believe we’re embracing every sip, bite, and slice with healthy pumpkin recipes galore. But, not all pumpkin recipes are created equal. That’s why we’ve rounded up the tastiest pumpkin recipes that are not only surprisingly healthy but require just ten ingredients or less!
Think: healthy pumpkin drinks, low-carb pumpkin recipes, grab-and-go pumpkin snacks, and protein-packed meals made in minutes. These recipes are indulgent, nutritious, and take very little time to prepare. We’re here to bring flavor, ease, and pumpkin-everything into this busy fall season!
The Health Benefits of Pumpkin
Pumpkin is more than just the tasty fall treat we all know and love! Did you know pumpkin is also incredibly nutritious?
Just one cup of pumpkin contains:
- Over 200% of the RDI for vitamin A
- Nearly 20% of the RDI for vitamin C
- 3 grams of fiber
- Minerals like iron, magnesium, potassium, copper, and manganese
- Rich antioxidant levels
- 94% water, making it an excellent waistline-supporting veggie
Plus, pumpkin is incredibly satiating (thanks to its rich levels of fiber) yet, very low cal making it a weight-loss-friendly addition! One cup contains just under 50 calories!
With benefits like these, why limit healthy pumpkin recipes to the fall season? Pumpkins should make an appearance year-round!
How to Enjoy Pumpkin The Healthy Way This Season
You know those pumpkin health benefits we just mentioned? Well, not all seasonal pumpkin recipes contain these superfood benefits. Excess sugar, artificial ingredients, and other additives lessen the health benefits of pumpkin, and can even turn this healthy veggie into a calorie-laden, not-so-healthy dish or drink.
Let’s keep that from happening, shall we? With a few healthy eating tips, you can keep the pumpkin-everything craze going while still sticking to your healthy eating goals!
Buy 100% Pure Unsweetened Canned Pumpkin
Keep in mind, pumpkin pie filling looks very similar but the difference is it’s filled with sugar and additives.
Look Out For Sneaky Sugars Hidden in Your Pumpkin Recipes
A traditional grande PSL at Starbucks contains 50 grams of sugar!! Skip the extra syrup pumps and opt for dairy-free milk. Or try our top tips on making or ordering a healthier pumpkin spiced latte.
Opt For a Healthier Sugar Swap
Want to sweeten your recipe? Choose a sweetener that is less processed and more nutritious (such as unsweetened apple sauce, honey, or Medjool dates).
Sub Dairy For a Dairy-free Alternative
Such as coconut cream in place of heavy cream in your pumpkin dessert, or almond milk in place of dairy milk in your PSL.
Create Healthy Pumpkin Recipes Using Canned Pumpkin
Transform your favorite smoothies, muffins, and pancakes into pumpkin-flavored dishes without the added sugar or calories! Just add canned pumpkin and pumpkin pie spice to relish in the fall flavor.
Healthy Pumpkin Drinks
Healthy Pumpkin Coffee
What’s pumpkin season without pumpkin coffee, right? If you’re craving a seasonal beverage, try this healthy pumpkin coffee, made without any refined sugars, but all the flavors you crave!
Serves: 1
Ingredients:
- 1 cup brewed coffee, chilled
- ½ cup unsweetened almond milk
- 1 tbsp pumpkin puree
- 1 tsp pumpkin pie spice
- 1 tbsp pure maple syrup
- Ice
Directions:
Step #1: Add all ingredients to a blender and blend for 20 seconds.
Step #2: Pour over ice and enjoy!
Pumpkin Smoothie
We can’t share healthy pumpkin recipes without adding a smoothie to the mix! This makes a delicious and convenient breakfast option or a quick grab and go snack.
Serves: 1
Ingredients:
- ½ cup full-fat unsweetened coconut milk
- ½ cup unsweetened almond milk
- 2 tbsp pure pumpkin puree
- 1 tsp ground cinnamon
- 1 tsp pure vanilla extract
- 1 scoop of protein powder (optional)
Directions:
Step #1: Add all ingredients to a high-speed blender and blend until smooth.
Step #2: Sprinkle with pumpkin pie spice and enjoy right away.
Healthy Pumpkin Breakfast Recipes
Pumpkin Smoothie Bowl
Make your daily smoothie even fancier by turning it into a yummy pumpkin smoothie bowl made with lots of pumpkin flavor goodness.
Serves: 2
Ingredients:
- 1 frozen banana
- 2 tbsp pumpkin puree
- 1 tsp pumpkin pie spice
- 1 tbsp pure maple syrup
- ¼ cup full-fat unsweetened coconut milk
- For topping: Blueberries, pecans, pumpkin seeds, unsweetened dried cranberries, chia seeds
Directions:
Step #1: Add all ingredients minus the toppings to a blender and blend until smooth.
Step #2: Add to two serving bowls and top with desired toppings.
Step #3: Enjoy!
Pumpkin Oatmeal
Here’s another healthy treat that can be enjoyed for breakfast. Turn your standard bowl of oats into pumpkin flavored bliss!
Serves: 1
Ingredients:
- 2 tbsp pumpkin puree
- 1 tsp pumpkin pie spice
- 1 tbsp pure maple syrup
- ½ cup rolled oats, cooked
- For topping: raisins, pumpkin pie spice, almonds
Directions:
Step #1: Start by adding the pumpkin puree to a mixing bowl and add the pumpkin pie spice and maple syrup and stir. Transfer to a serving bowl.
Step #2: Add the cooked oats on top of the pumpkin puree and top with desired toppings.
Step #3: Enjoy!
Pumpkin Chia Pudding
Searching for healthy pumpkin recipes that can also serve as quick and easy snacks to take on the go? Look no further than this flavorful, fiber-packed chia pudding.
Serves: 2
Ingredients:
- ¼ cup chia seeds
- 1 cup unsweetened almond milk
- 1 tbsp pumpkin puree
- 1 tsp pumpkin pie spice
- 1 tsp pure vanilla extract
- For topping: pumpkin seeds, pumpkin pie spice, a drizzle of pure maple syrup
Directions:
Step #1: Add all ingredients to a blender and blend until smooth.
Step #2: Transfer to a mason-style jar and set in the fridge for at least 2 hours.
Step #3: Before serving, top with desired toppings.
Banana & Spiced Pumpkin Waffles
Here’s one of our favorite healthy pumpkin recipes — and if you like waffles, we think you’ll love these Banana & Spiced Pumpkin Waffles too.
Serves: 2
Ingredients:
- ¾ cup buckwheat groats
- 1 banana
- ¼ cup almond milk, or milk of choice
- 1½ tsp maple syrup
- 2 eggs
- 2 tsp pumpkin spice
- 1 tsp turmeric
Directions:
Step #1: Place all of the ingredients into a blender or food processor and blend to combine.
Step #2: Pour 1/4 of the batter into each waffle iron side and cook until firm, following the instructions from your waffle iron manufacturer. The batter should make 4 waffles. Carefully remove the cooked waffles from the waffle maker and transfer to a cooling rack to allow them to become crisp.
Step #3: Serve topped with coconut yogurt, pecans, banana slices, and maple syrup, if using.
Notes: The batter can also be used to make pancakes. Simply fry in batches.
Low Carb Pumpkin Recipes
Pumpkin Soup
Serves: 4
- 4 cups of veggie or chicken broth, low-sodium
- 1 can pumpkin puree, unsweetened
- ⅓ cup canned coconut cream, full fat
- ½ tsp each: pepper, garlic powder, thyme, salt
To serve (optional):
- Greek or coconut yogurt
- Roasted pumpkin seeds
Directions:
Step #1: Add all of the above ingredients, minus the toppings to a medium saucepan.
Step #2: Bring to a boil, then reduce heat and simmer for 15-20 minutes.
Step #3: Remove from heat and let cool.
Step #4: Serve with optional toppings and enjoy!
Roasted Pumpkin Seeds
Serves: 3-4
- Seeds from 1 medium pumpkin
- 1 tsp olive oil
- Dash Himalayan salt, or to taste
Directions:
Step #1: Preheat oven to 350°F. Line a baking tray with baking paper.
Step #2: Remove and wash the seeds from pumpkin, cleaning off any pumpkin residue
Step #3: Once thoroughly rinsed, pat dry and add to a bowl with remaining ingredients. Mix thoroughly.
Step #4: Once lightly coated in oil, spread pumpkin seeds evenly on the lined baking sheet.
Step #5: Bake pumpkin seeds until golden, about 20 minutes.
Healthy Pumpkin Lunch & Dinner Recipes
One-Pan Pumpkin & Protein Sheet Pan Roast
Serves: 2-4
- ½ pumpkin, cut into wedges (about 1-2 cups)
- 1 cup brussels sprouts, chopped
- ½ head broccoli, chopped into florets
- ½ sweet onion, diced
- 2 cloves garlic, diced
- 3 tbsp olive oil
- 8-16 oz protein of choice (chicken breast, salmon, chickpeas, tempeh, tofu)
Directions:
Step #1: Preheat oven to 400 degrees F.
Step #2: Combine the above ingredients into a bowl and toss with 1-2 tablespoons of oil, salt, and pepper.
Step #3: Add all veggies to a greased baking sheet, leaving protein aside.
Step #4: Roast veggies at 400 degrees F for 10-15 minutes.
Step #5: Remove veggies from the oven and add protein of choice to the baking sheet.
Step #6: Roast for 15 to 20 more minutes, until the protein and veggies are cooked through.
Step #7: Remove from oven. Plate and serve!
Note: Cook time will vary depending on the size and type of protein!
Maple-Roasted Pumpkin & Apple Salad
This Maple-roasted Pumpkin & Apple Salad featured in FitOn PRO is bursting with pumpkin flavor. Balanced with healthy fat, protein, and carbs, this salad makes a delicious and nourishing lunch.
Serves: 4
- ¼ Japanese pumpkin, cut into chunks
- 2 tbsp extra virgin olive oil
- 2 tbsp maple syrup
- Sea salt to taste
- ½ cup pecans, roughly chopped
- 1 apple
- ½ lemon, juiced
- 2 cups baby spinach, shredded
- ½ bunch fresh mint, shredded
- 2 oz goat cheese, crumbled (optional)
Directions:
Step #1: Preheat the oven to 350°F. Line a baking tray with baking paper.
Step #2: Place the chopped pumpkin in a mixing bowl and drizzle with the olive oil and maple syrup. Season with sea salt and toss to coat.
Step #3: Spread the pumpkin across the baking tray and place in the oven to roast for 25 minutes.
Step #4: Remove the tray from the oven and add the pecans. Toss to coat. Return the tray to the oven to roast for a further 15 minutes.
Step #5: Slice the apple into thin moons and place in a small mixing bowl. Pour the lemon juice on top and toss to coat. Set aside.
Step #6: To plate up, spread the shredded spinach and mint across a serving plate. Arrange the apple slices, maple roasted pumpkin, and pecans on top. Garnish with crumbled goat cheese, if using.
Notes: For a dairy-free alternative: Omit the goat cheese or replace it with cashew or macadamia cheese.
Pumpkin Snacks
Pumpkin Spiced Granola
Spice up standard granola and whip up this Pumpkin Spiced Granola featured in FitOn PRO. It’s easy to make and makes for a filling and easy grab and go snack.
Serves: 6
- 1 cup coconut flakes
- 1½ cups mixed nuts, roughly chopped
- 1 cup oats, rolled
- ½ cup pumpkin seeds
- 3 tbsp coconut oil, melted
- 2 tbsp maple syrup
- 1 tbsp pumpkin spice
- ¼ cup currants
- For serving: yogurt and fresh berries
Instructions:
Step #1: Preheat the oven to 280°F. Line a baking tray with parchment paper.
Step #2: Place the coconut flakes, nuts, oats, and seeds in a large bowl and stir to combine.
Step #3: Heat the coconut oil and pure maple syrup on the stove. Remove from the heat and whisk in the pumpkin spice.
Step #4: Pour the coconut oil mix over the granola mixture and stir to coat.
Step #5: Spread the mixture evenly on the lined baking tray and place in the oven for 20 minutes, turning the tray halfway through the baking time. Once toasted to your liking, remove the tray from the oven and sprinkle the currants on top.
Step #6: Serve with yogurt and fresh berries. Store in an airtight container for up to a week.
Notes:
To make your own pumpkin spice mix combine the following ingredients in a small bowl: 2 tsp ground cinnamon, 1 tsp nutmeg, 1/2 tsp cardamom
Homemade Pumpkin Almond Butter
Who knew almond butter was so easy to make? Ditch the store-bought version for this homemade pumpkin almond butter instead. Blend it into your smoothies or add on top of oatmeal for some added pumpkin flavor.
Makes: About 2 cups
Ingredients:
- 3 cups raw almonds
- 2 tsp pumpkin pie spice
- 1 tsp pure vanilla extract
- ½ tsp sea salt
- 2 tbsp pure maple syrup
Directions:
Step #1: Add all ingredients to a food processor or high-speed blender and blend until it turns into a creamy almond butter mixture, stopping to scrape down the sides of the blender or food processor as needed — it can take some time to get it to the perfect consistency, so keep blending!
Step #2: Store in an airtight glass jar in the fridge.
Enjoy Pumpkin The Healthy & Delicious Way
Pumpkin spice is everything this time of year, and pumpkin can actually make a tasty addition to a healthy diet all year round. From healthy pumpkin breakfast recipes to hearty and flavorful pumpkin salads, you really can’t go wrong. So go and enjoy these nine flavorful and healthy recipes that are sure to be a hit not only during pumpkin season but all year round.
And, with ten ingredients or less, maximize your time in the kitchen during this busy season and enjoy these fall favorites with ease!
