The BEST Healthy Pumpkin Recipes
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Last updated on Sep 04, 2025
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Here you’ll find all the best healthy pumpkin recipes in one place! Fall is here and it’s time to enjoy all things pumpkin.
Fall is in the air! Don’t get me wrong, I loooove summer, but there is something about fall, am I right? I love the cool mornings, the crisp air and all things pumpkin. Yup, I’m that girl. I honestly love pumpkin year round, but I am definitely drawn to it more in the fall. Bring on the big sweaters and canned pumpkin recipes!
Table of Contents
Cooking Tips with Pumpkin
If you’re new to cooking with pumpkin, here are a few tips I’ve learned over the years that make things easier (and tastier):
- Don’t forget texture – Because pumpkin puree adds a lot of moisture, it can make baked goods super tender. That’s a win for quick breads and muffins, but if you want structure (like in cookies), pair it with oat flour or a little extra protein powder to balance things out.
- Canned vs. fresh pumpkin – I usually reach for canned pumpkin because it’s quick, consistent, and available year-round. Just make sure the ingredient list says 100% pumpkin and not pumpkin pie filling, which has added sugar and spices. Of course, if you’re feeling ambitious, you can also use a pie pumpkin to make your own pumpkin puree!
- Balancing flavors – Pumpkin has a mild, slightly earthy flavor on its own, so it really shines when paired with warm spices like cinnamon, nutmeg, ginger, and cloves. For savory recipes, try sage, thyme, garlic, and smoked paprika.
Diet Preference Key
DF = Dairy-free GF = Gluten-free V = Vegan
*Any recipe labeled V is also dairy-free.
Pumpkin Breakfast Recipes
- Protein Pumpkin Oatmeal GF, DF
- Pumpkin Baked Oatmeal GF, V
- Healthy Pumpkin Bread DF
- Pumpkin Spice Cereal Squares GF, DF
- Healthy Pumpkin Pancakes GF
- Pumpkin Pie Overnight Oats GF, V
- Pumpkin Chia Pudding GF, V
- Baked Pumpkin Oatmeal Cups GF, DF
- Vegan Pumpkin Muffins V
- Healthy Homemade Pumpkin Spice Latte GF, V
- Healthy Pumpkin Muffins
- Vegan Pumpkin Cinnamon Rolls V
- Best Pumpkin Oatmeal GF, V
- Easy Pumpkin Granola GF, V
- Pumpkin Pie Yogurt Bowl GF
- Slow Cooker Pumpkin Pie Oatmeal GF, V
- Pumpkin Pie Smoothie GF, V
- Flourless Pumpkin Muffins GF, DF
- Pumpkin Gingerbread Smoothie GF, V
- Pumpkin Cream Cold Brew GF, V
- Quinoa Flour Pumpkin Bread GF, V
- Pumpkin Smoothie Bowl GF, V
Savory Pumpkin Recipes for Fall
- Maple Balsamic Tempeh Bowls GF, V
- Pumpkin Spice Salmon GF, DF
- Pumpkin Cornbread Muffins DF
- Black Bean Pumpkin Burgers GF, V
- Vegan Curried Pumpkin Soup GF, V
- Tofu Pumpkin Curry GF, V
- Creamy Pumpkin Pasta
- Tofu Pumpkin Curry GF, V
Healthy Pumpkin Dessert Recipes
Pumpkin Snacks and Other Recipes
- Pumpkin Protein Bars GF, V
- Pumpkin Pie Energy Balls GF, V
- Pumpkin Almond Butter GF, V
- Quick and Easy Pumpkin Butter GF, V
- Peanut Butter and Pumpkin Dog Treats DF
- Pumpkin Protein Balls GF, V
- Pumpkin Spiced Roasted Pepitas GF, V
- Roasted Pumpkin Seeds GF, V
Health Benefits of Pumpkin
Pumpkin is a part of the squash family and is packed with great nutrition benefits. It’s low in calories, saturated fat and cholesterol. It is considered “nutrient-dense” because it has a ton of great vitamins and minerals but not a lot of calories. It’s super high in vitamin K which helps your blood clot and is great for bone health. It’s also high in beta-carotene, which is a powerful antioxidant and important for eye and immune health.
Frequently Asked Questions
So many things! I love making everything from healthy desserts and healthy soothies to healthy soups and burgers (yes black bean pumpkin burgers) with pumpkin. It’s such a diverse vegetable as it can be made sweet or savory. Let’s jump into some recipes!
Pumpkin puree can replace oil, butter, or eggs in some recipes to reduce fat and calories while adding moisture and fiber. Usually, replace 1 egg with ¼ cup pumpkin puree, or replace half the butter/oil with pumpkin.
Yes, pumpkin is naturally gluten-free, dairy-free, and vegan. It works well in paleo, vegetarian, and plant-based recipes, depending on the other ingredients used.
Transfer it to a sealed glass container and refrigerate for up to a week. You can also freeze it in silicone ice cube trays and pop out cubes whenever you need a little pumpkin for smoothies, oatmeal, or baked goods.
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If you enjoyed this recipe, please consider leaving a ⭐ star rating and let me know how it went in the 📝 comments below.
The BEST Healthy Pumpkin Recipes
Ingredients
- ½ cup canned coconut milk, regular or light work
- ½ cup canned pumpkin or homemade pumpkin puree
- 1 teaspoon pumpkin pie spice
- 2 medjool dates, pitted
- 1 Tablespoon hemp seeds, optional
- 3-4 cubes of ice
- Toppings: whipped cream and cinnamon, optional
Instructions
- Combine all ingredients in a high powered blender. Process until smooth. Pour into a glass and top with whipped cream and cinnamon, if using. Enjoy!
Video
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
I just wanted the recipe in the post. The brownies with pumpkin instead of oil or butter. The almond flour and it has a great video that shows you. But it makes you ask for “where oh where is the recipe”… then it takes you to a giant ad with 5 different recipes on it that none of them are the brownie recipe in the post. 🤷♀️ 🤷♀️ 🤷♀️ That’s just not right.
Hi Martha, I’m so sorry for the inconvenience. It looks like the brownie recipe wasn’t actually linked on this page. I’ve gone ahead and added it, and you can also find it directly here: Pumpkin Brownies. Thanks for letting me know!
Very Good collection of pumpkin recipe. Liked your collection and bookmarking it. Will surely try some.
I made the pumpkin smoothie. I altered the recipe slightly by adding 2 more incredients; 1/2 teaspoon pure maple syrup, and 4 pecan halves. I love anything pumpkin, and enjoyed this smoothy! Thank you. Great recipes!!
Thank you very much for all the pumpkin recipes. I have been collecting pumpkin recipes for a long time but they were not the healthy kind. I am soo glad to have healthy pumpkin recipes. Thank you again.
Thank you so so much for these amazing pumpkin recipes! I am discovering you for the first time and I am very excited to explore your page. I am sensitive to eggs and almonds and so many of these recipes will work for me and my Type 1 diabetic and celiacs twins!
Omg these are all amazing! Can’t wait to try them as I get ready for Fall! Thanks for all your hard work!
Goodness I had no idea you had so many pumpkin recipes on your site! I’ve made several…I love your pumpkin protein bars; I need to make those again soon! 🙂