Synonymous with the holiday season and the ultimate flavor of fall, canned pumpkin is likely a kitchen must-have in most households. However, while we love pumpkin-inspired recipes like spiced lattes, fall desserts, and holiday pies, there’s so much more to this nutrient-packed ingredient. Packed with vitamins A, C, and fiber, canned pumpkin can add creaminess, moisture, and a mild, earthy sweetness to both savory and sweet dishes — without the added calories and sugar. Whether you’re looking to sneak more vegetables into your meals or whip up something deliciously unexpected, we’re sharing healthy and creative ways to use canned pumpkin that will make it a year-round pantry staple.
The Best Ways to Use Canned Pumpkin
- Add it to muffins or baked goods: Reduce the amount of oil or butter in your favorite muffin or bread recipe by swapping it out with canned pumpkin. It adds moisture and a subtle sweetness with little calories or sugar.
- Stir it into your favorite curry recipe: Add a scoop of canned pumpkin to your curry for extra creaminess and a hint of sweetness that balances out the spices. It pairs especially well with coconut milk-based curries.
- Blend into smoothies: Add a spoonful of canned pumpkin to smoothies for added fiber, nutrients, and fall flavor.
- Mix into oatmeal: Stir a few spoonfuls of canned pumpkin into your oatmeal along with cinnamon, nutmeg, and a drizzle of maple syrup. It creates a cozy, pumpkin pie-inspired breakfast!
- Make a pumpkin pasta sauce: Combine canned pumpkin with sautéed garlic, olive oil, and a touch of almond milk or cream. Add nutritional yeast or Parmesan for a creamy, savory pasta sauce with a fall twist.
- Use in pancakes or waffles: Add canned pumpkin to your pancake or waffle batter for a soft, fluffy texture and fall flavor. Top with chopped nuts, maple syrup, and a sprinkle of cinnamon for a delicious breakfast.
- Stir into yogurt or chia pudding: Mix canned pumpkin into Greek yogurt or chia pudding for added creaminess and flavor. Add a dash of pumpkin spice for a seasonal treat!
- Add to soups and stews: Canned pumpkin adds thickness and creaminess to soups and stews. Try it in vegetable soups or with lentils for a rich, comforting meal.
- Make pumpkin energy bites: Combine canned pumpkin with oats, almond butter, honey, and spices to make no-bake pumpkin energy bites. They’re perfect for a quick snack.
- Add to hummus or dips: Blend canned pumpkin into hummus or creamy dips for added fiber and flavor. It pairs well with warm spices like cumin and paprika.
The 9 Healthiest Canned Pumpkin Recipes to Add to Your Menu
#1 Baked Pumpkin Oats
This baked pumpkin oats recipe is warm, comforting, and packed with fall flavors. It’s easy to whip up and makes for a deliciously filling breakfast or snack that tastes like dessert. Top with Greek yogurt, nut butter, or berries for added nutrients and flavor.
Ingredients:
- ½ cup rolled oats
- ⅓ cup canned pumpkin, unsweetened
- ⅓ cup almond milk
- ½ tsp baking powder
- 1 tsp vanilla
- 1-2 tsp maple syrup
- ½ tsp pumpkin pie spice
- 1 tbsp dairy-free dark chocolate chips, optional
Directions:
Step #1: Combine all of the above ingredients together, and stir well. Then, pour into a greased ramekin. Option to sprinkle with extra chocolate chips.
Step #2: Bake for 30-35 minutes at 350 F.
Step #3: Once baked, remove from the oven and cool slightly. Serve with toppings of choice, such as Greek yogurt, nut butter, or fresh berries.
#2 Pumpkin Pie Protein Overnight Oats
Perfect for busy mornings, these overnight oats are a creamy and delicious way to start your day. With the added protein from yogurt and optional protein powder, they’ll keep you energized and satiated until lunch. Enjoy with any toppings of choice, such as extra yogurt or a drizzle of nut butter.
Ingredients:
- ½ cup unsweetened almond milk (or dairy-free milk of choice)
- 2 tbsp canned pumpkin puree, unsweetened
- 2 tbsp Greek yogurt, unsweetened (or coconut yogurt)
- ⅔ cup rolled oats
- 1 tbsp chia seeds
- 2-3 tsp maple syrup or honey
- 1 tsp vanilla extract
- ½ tsp pumpkin pie spice
- ½ tsp cinnamon
- 1 tbsp vanilla protein powder or collagen peptides, optional
Directions:
Step #1: Combine all the above ingredients in a bowl, stirring well to combine. Pour into a large mason jar or sealable container and place in the fridge overnight or for at least 6-8 hours.
Step #2: Once ready to enjoy, remove from the fridge and serve chilled with toppings of choice, such as yogurt or nut butter.
#3 Gluten-Free Pasta With Savory Pumpkin Cheese Sauce
This savory pumpkin sauce brings creamy, cheesy goodness to your favorite pasta dish — without the dairy, gluten, or grains. It’s a comforting, nutritious dinner option that will be loved by all!
Ingredients:
- 12 oz gluten-free pasta of choice (such as chickpea or lentil pasta)
- ½ cup raw cashews, soaked in hot water for at least 15 minutes and drained
- 1 tbsp avocado oil
- 3 cloves garlic, minced
- 1 (15 oz) can of canned pumpkin puree, unsweetened
- 1 cup unsweetened almond milk (or other dairy-free milk)
- ¼ cup nutritional yeast
- 1 tbsp Dijon mustard
- ½ tsp onion powder
- ½ tsp smoked paprika
- Pinch of Sea salt
- Freshly ground black pepper, to taste
Directions:
Step #1: In a blender, combine the soaked cashews and almond milk, blending until smooth and creamy.
Step #2: Meanwhile, in a large skillet, heat avocado oil over medium heat. Add minced garlic and sauté until fragrant, about 1 minute. Stir in the canned pumpkin puree and the cashew-almond milk mixture, mixing until smooth and creamy.
Step #3: Add nutritional yeast, Dijon mustard, onion powder, smoked paprika, salt, and black pepper. Stir well to combine. Let the sauce simmer for 5-7 minutes, allowing it to thicken and the flavors to meld. Taste and adjust seasoning if needed.
Step #4: Next, cook your pasta of choice according to the boxed package instructions. Strain and add cooked pasta to the skillet. Toss until the pasta is well coated.
Step #5: Serve immediately or store in an airtight container in the fridge. Add any toppings, such as fresh or dried herbs or additional nutritional yeast. Enjoy!
#4 Pumpkin and Black Bean Turkey Chili
Warm and hearty, this pumpkin turkey chili is perfect for cozy nights. The pumpkin pairs perfectly with black beans and spices, while ground turkey provides a lean source of protein. To make this dish vegan-friendly, simply swap the turkey for a vegan alternative such as lentils or extra beans. Top with avocado, fresh cilantro, or Greek yogurt!
Ingredients:
- 1 tbsp olive oil
- 1 medium onion, diced
- 1 bell pepper (any color), diced
- 3 cloves garlic, minced
- 1 lb ground turkey (or vegan-friendly alternative)
- 1 (15 oz) can of canned pumpkin puree, unsweetened
- 1 (15 oz) can black beans, drained and rinsed
- 1 (14.5 oz) can diced tomatoes (with juice), unsweetened
- 1 cup low-sodium chicken or vegetable broth
- 2 tsp chili powder
- 1 tsp cumin
- 1 tsp smoked paprika
- Sea salt and black pepper, to taste
Directions:
Step #1: In a large pot or Dutch oven, heat the olive oil over medium heat. Add the onion, bell pepper, and garlic. Sauté until the onion is translucent and the bell pepper is soft, about 5 minutes.
Step #2: Add the ground turkey to the pot, breaking it up with a spoon. Cook until no longer pink, about 5-7 minutes.
Step #3: Stir in the canned pumpkin, black beans, diced tomatoes (with juice), broth, chili powder, cumin, smoked paprika, cinnamon (if using), salt, and pepper.
Step #4: Bring the mixture to a simmer, then reduce heat to low. Let it cook for 20-25 minutes, stirring occasionally, until the flavors meld together and the chili thickens. Taste and adjust the seasoning as needed.
Step #5: Serve warm with toppings of choice, such as fresh cilantro, Greek yogurt, or sliced avocado.
#5 Pumpkin Pie Protein Smoothie
Pumpkin is low in calories but high in fiber and vitamins, making it a perfect smoothie ingredient to keep you full and energized without the added sugar. Customize with your favorite nut butter or yogurt of choice, and enjoy with your favorite toppings!
Ingredients:
- ½ frozen ripe banana
- ½ cup Greek or coconut yogurt, plain or vanilla
- ½ cup canned pumpkin, unsweetened
- ½ cup unsweetened almond milk or dairy-free milk of choice
- 1 tbsp nut butter
- 1 tsp vanilla extract
- ½ tsp pumpkin pie spice
- ½ tsp cinnamon
- 1 scoop protein powder or collagen peptides, optional
Directions:
Step #1: Add all the above ingredients to a high-speed blender and blend until smooth and creamy. Taste test, adjusting any ingredients as desired. Serve and enjoy!
#6 Easy Pumpkin Hummus
This pumpkin hummus is a savory twist on a classic favorite, with a smooth, creamy texture and a hint of fall spice. Pair it with fresh veggies or crackers for a filling snack that’s packed with fiber and plant protein.
Ingredients:
- 1 can chickpeas, rinsed and drained
- 1 cup canned pumpkin puree, unsweetened
- 2 tbsp tahini
- 2 tbsp lemon juice
- 1 tbsp extra virgin olive oil
- ½ teaspoon chili powder
- ½ teaspoon ground cumin
- 2-3 cloves garlic, minced
- Pinch of sea salt and black pepper, to taste
Directions:
Step #1: Place all the above ingredients into a food processor and blend until smooth and creamy. If the hummus mixture is too thick, add a tablespoon of water as needed to thin. Taste test and adjust seasonings as desired.
Step #2: Serve with any side of choice, such as fresh chopped veggies or crackers, and enjoy!
#7 Gluten-Free Pumpkin Pancakes
These gluten-free pancakes are the perfect breakfast option when you’re craving comfort food in a better-for-you way. The oat flour base offers a healthy alternative to refined white flour, while almond milk and pumpkin puree add moisture without the need for dairy or saturated fats. Serve with maple syrup, fresh berries, or any toppings of choice.
Ingredients:
- 1 ½ cups oat flour
- 1 ½ tsp baking powder
- ½ tsp baking soda
- 2 eggs
- 1 tsp cinnamon
- 1 tsp pumpkin pie spice
- Pinch of sea salt
- 1 cup canned pumpkin puree, unsweetened
- ¾ cup almond milk
- 2 tsp vanilla extract
- 1-2 tbsp pure maple syrup
- Coconut oil, for cooking
Directions:
Step #1: Add all of the above ingredients to a high-speed blender and blend until smooth and creamy (about 30-45 seconds). Stop and scrape the inside of the blender as needed.
Step #2: Add the coconut oil to a pan over medium heat. Once hot, add about ¼ cup of the pancake batter at a time to form each pancake. Cook for 2-3 minutes, until golden brown, then flip and cook for another 1-2 minutes. Repeat with the remaining pancake batter.
Step #3: Serve warm with any toppings of choice, such as Greek yogurt, fresh berries, nut butter, or maple syrup.
#8 Pumpkin Spice Yogurt Parfait
Layered with protein-packed Greek yogurt and a simple pumpkin filling, this parfait is perfect for breakfast or a snack. Customize with your favorite dairy-free yogurt and grain-free granola, and enjoy with fresh fruit for extra flavor and health benefits.
Ingredients:
- 1 cup yogurt of choice (such as Greek or coconut yogurt)
- ½ cup pumpkin puree
- 1-3 tsp maple syrup
- ½ tsp cinnamon
- ½ tsp pumpkin pie spice
- Granola, to serve
- Fresh fruit, to serve
Directions:
Step #1: In a small mixing bowl, add the canned pumpkin, maple syrup, cinnamon, and pumpkin pie spice. Stir until well combined.
Step #2: In a glass jar or mason jar, add ¼ cup yogurt to the base of the jar. Next, layer with a few spoonfuls of the pumpkin pie mixture, a sprinkle of granola, and fresh fruit of choice. Continue building the layers until all of the ingredients are used.
Step #3: Serve and enjoy!
RELATED: 6 Ways to Make Grab & Go Yogurt Parfait Cups With 10 grams of Protein or More
#9 Pumpkin Protein Balls
These no-bake pumpkin protein balls are a convenient, healthy snack packed with fiber, protein, and warming spices. They’re quick to make and can be stored in the fridge, perfect for grabbing on the go or enjoying before or after a workout.
Ingredients:
- 1 cup old-fashioned oats
- ½ cup canned pumpkin puree
- ½ cup almond butter (or peanut butter)
- ¼ cup honey or maple syrup
- ¼ cup vanilla protein powder (use your favorite)
- ¼ cup ground flaxseed
- ½ tsp cinnamon
- ¼ tsp nutmeg
- ¼ tsp ginger
- 1/4 cup mini chocolate chips or chopped nuts (optional)
Directions:
Step #1: In a large mixing bowl, combine oats, pumpkin puree, almond butter, honey, protein powder, ground flaxseed, cinnamon, nutmeg, and ginger. Stir until well combined. Once mixed, option to fold any other add-ins such as chocolate chips or nuts. Note: If the mixture is too wet, add a bit more oats or protein powder; if it’s too dry, add a bit more pumpkin or almond butter.
Step #2: Once the desired dough is achieved, form into even-sized bites by scooping out about a tablespoon of the mixture and rolling it into a ball. Repeat until all the mixture is used.
Step #3: Place the protein balls on a plate or baking sheet lined with parchment paper and chill in the refrigerator for at least 30 minutes to firm up.
Step #4: Enjoy immediately or store in an airtight container in the fridge for up to a week.
The Takeaway
Surprised to know how versatile canned pumpkin can be? Far more than a holiday pie filling, this simple ingredient is packed with nutrients and can add flavor, texture, and health benefits to a wide variety of meals. From protein-packed breakfasts and easy-prep snacks to satiating dinners, there are so many easy pumpkin recipes to try. So grab a can, and let this seasonal superfood become a staple in your kitchen year-round!
