Healthy Eating

The 9 Best Pumpkin Recipes That Are Secretly Healthy

From breakfast to snacks, this list has you covered.

By: Rebecca Jacobs

If this time of year has you craving all the pumpkin, you’re totally not alone. It seems like there’s pumpkin spice everywhere we turn, and while not all pumpkin things are healthy, that doesn’t mean you have to miss out on some of the most delicious foods cooler weather brings. But truly, no matter what time of year it is, pumpkin can make a great fiber-rich addition to any balanced diet, and we’re letting you in on nine delicious and healthy pumpkin recipes you don’t want to miss. 

9 Deliciously Healthy Pumpkin Recipes

#1 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


  • 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)


Add all ingredients to a high-speed blender and blend until smooth. 

Sprinkle with pumpkin pie spice and enjoy right away. 

#2 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


  • 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


Add all ingredients minus the toppings to a blender and blend until smooth. 

Add to two serving bowls and top with desired toppings. 


#3 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


  • 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


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. 

Add the cooked oats on top of the pumpkin puree and top with desired toppings. 


#4 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


  • 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 


Add all ingredients to a blender and blend until smooth. 

Transfer to a mason-style jar and set in the fridge for at least 2 hours. 

Before serving, top with desired toppings. 

#5 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)


Preheat the oven to 350°F. Line a baking tray with baking paper.

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.

Spread the pumpkin across the baking tray and place in the oven to roast for 25 minutes.

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.

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.

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.


For a dairy-free alternative: Omit the goat cheese or replace it with cashew or macadamia cheese.

#6 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 


Preheat the oven to 280°F. Line a baking tray with parchment paper.

Place the coconut flakes, nuts, oats, and seeds in a large bowl and stir to combine.

Heat the coconut oil and pure maple syrup on the stove. Remove from the heat and whisk in the pumpkin spice.

Pour the coconut oil mix over the granola mixture and stir to coat.

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.

Serve with yogurt and fresh berries. Store in an airtight container for up to a week.


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

#7 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


  • 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


Place all of the ingredients into a blender or food processor and blend to combine.

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.

Serve topped with coconut yogurt, pecans, banana slices, and maple syrup, if using.


The batter can also be used to make pancakes.

Simply fry in batches.

#8 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


  • 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 


Add all ingredients to a blender and blend for 20 seconds. 

Pour over ice and enjoy! 

#9 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 


  • 3 cups raw almonds
  • 2 tsp pumpkin pie spice 
  • 1 tsp pure vanilla extract
  • ½ tsp sea salt
  • 2 tbsp pure maple syrup 


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! 

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.