The BEST Healthy Pumpkin Recipes

By Brittany Mullins

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Published Jul 19, 2022, Updated Sep 18, 2023

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Is there anything better than a tasty pumpkin recipe?! Nope! 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 #amiright? 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 pumpkin recipes!

If you’ve never used pumpkin for cooking or baking, I’ll give you the 4-1-1.

I typically buy canned pumpkin, which you can find in the baking aisle year round (pro tip). When it’s in season, I feel like they have it on every end cap of every grocery store. When buying, be sure to look at the ingredient list and make sure it’s just pureed pumpkin (no other additives).

Of course, if you’re feeling ambitious, you can also use a pie pumpkin to make your own pumpkin puree!

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.

What Can You Make with Pumpkin?

So many things! I love making everything from desserts and smoothies to soups and burgers (yes burgers!) with pumpkin. It’s such a diverse vegetable as it can be made sweet or savory. Let’s jump into some recipes!

Pumpkin Breakfast Recipes

Protein egg white pumpkin oatmeal topped with peanut butter, granola, and pecans.
4.19 from 32 votes

Protein Pumpkin Oatmeal

This protein pumpkin oatmeal with egg whites is loaded with pumpkin flavor and protein. The secret is whipping egg whites into the oats while they cook!
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Pumpkin baked oatmeal in a square baking dish cut into 6 pieces.
4.23 from 285 votes

Pumpkin Baked Oatmeal

This pumpkin baked oatmeal is made with oats, pumpkin, maple syrup and warm spices. It's vegan, gluten-free, easy to make and the perfect cozy fall breakfast.
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Overhead shot of four slices of pumpkin bread, resting on parchment paper on a cutting board.
4.57 from 117 votes

Healthy Pumpkin Bread

This healthy pumpkin bread is made with fiber-rich whole wheat flour, naturally sweetened with maple syrup and packed with warm spices. It's moist, fluffy and makes for the perfect fall treat. Plus, it can easily be made vegan.
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Stacked pumpkin spice cereal squares.
5 from 2 votes

Pumpkin Spice Superfood Cereal Squares

These pumpkin spice cereal squares are a fall spin on my original recipe for superfood cereal squares. They’re loaded with healthy ingredients and full of pumpkin spice flavor. Gluten-free and dairy-free!
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Stack of pumpkin pancakes, drizzled with peanut butter and maple syrup, with a bite taken out of the stack.
4.62 from 39 votes

Healthy Pumpkin Pancakes

Healthy pumpkin pancakes made with oats and cottage cheese. Full of pumpkin spice flavor and packed with protein and fiber, these pancakes are the perfect way to fuel a fall morning!
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Jar of pumpkin pie overnight oats topped with pecans, whipped cream and cinnamon.
3.83 from 221 votes

Pumpkin Pie Overnight Oats

Have pumpkin pie for breakfast with this healthy pumpkin pie overnight oats recipe. It's fast, easy, vegan, gluten-free and delicious! 
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Pumpkin chia pudding in a tulip weck jar, topped with coconut whipped cream, granola and a cinnamon stick.
4.13 from 96 votes

Pumpkin Chia Pudding

This pumpkin chia pudding combines pumpkin, pumpkin pie spice, chia seeds and almond butter for a creamy and delicious fall breakfast or snack. 
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Four baked pumpkin oatmeal cups on a plate and one on the table next to the plate. Oatmeal cups are topped with chocolate chips and walnuts.
4.03 from 39 votes

Baked Pumpkin Oatmeal Cups

These baked pumpkin oatmeal cups are the perfect solution for busy mornings. Make a batch during your weekly meal prep and eat them throughout the week!
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Two muffins stacked on top of each other.
4.38 from 24 votes

Vegan Pumpkin Muffins

Full of pumpkin flavor and fall spice, these healthy vegan pumpkin muffins are naturally sweetened and made with simple pantry staple ingredients. They're perfectly moist and fluffy!
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Photo of pumpkin spice latte in a glass mug topped with whipped cream and a sprinkle of pumpkin spice.
4.41 from 115 votes

Healthy Homemade Pumpkin Spice Latte

Skip Starbucks and make this healthy homemade pumpkin spice latte made with almond milk at home. It's easy to make, vegan and delicious!
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Two pumpkin muffins stacked on top of each other. They are balancing on top of a baking tin.
3.90 from 46 votes

Healthy Pumpkin Muffins

These healthy pumpkin muffins are naturally sweetened and made with whole wheat pastry flour, rolled oats, yogurt and fall spices. They're perfectly moist and fluffy and come together quickly.
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Vegan pumpkin cinnamon rolls in a baking dish.
4.35 from 23 votes

Pumpkin Cinnamon Rolls

These ooey gooey vegan pumpkin cinnamon rolls are a delicious treat to make for breakfast or brunch. They’re made with bread flour, which gives them the perfect fluffy texture.
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Overhead shot of two bowls of pumpkin oatmeal topped with pecans.
3.89 from 44 votes

Pumpkin Oatmeal

This healthy and cozy pumpkin oatmeal makes the perfect breakfast for a chilly fall morning. It has a ton of pumpkin flavor with a little spice and a touch of sweetness.
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A bowl of pumpkin granola served in a bowl with milk. A silver spoon rests aside the bowl.
4.61 from 33 votes

Pumpkin Granola

This pumpkin granola is super crunchy, easy to make and perfect for fall. It's made with real pumpkin and studded with nutty pecans and chocolate chips for the perfect hint of chocolatey goodness. Vegan + gluten-free.
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Bowl filled with yogurt and pumpkin and topped with seeds, granola and almond butter. Spoon and pumpkin off to the side.
4.17 from 31 votes

Pumpkin Pie Yogurt

This pumpkin pie yogurt bowl is made with protein-packed yogurt, pumpkin puree, pumpkin pie spice, maple syrup and all your favorite toppings for the perfect nutritious fall breakfast!
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Overhead shot of Slow Cooker Pumpkin Pie Oatmeal in a white bowl with milk and pecans in the bowl.
4.27 from 103 votes

Slow Cooker Pumpkin Pie Oatmeal

Have pumpkin pie for breakfast with this healthy slow cooker pumpkin pie oatmeal recipe featuring steel-cut oats cooked overnight with pumpkin puree and spices. Hello fall!
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Two pumpkin pie smoothies on a wood cutting board surrounded by spices and a kitchen towlel.
4.43 from 26 votes

Pumpkin Pie Smoothie

This creamy healthy pumpkin pie smoothie requires only six ingredients and tastes like liquid pumpkin pie. It’s vegan, gluten-free and surprisingly healthy!
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Two healthy pumpkin muffins stacked with a bite taken out of the top muffin.
4.07 from 198 votes

Flourless Pumpkin Muffins

Healthy, paleo pumpkin muffins made with almond butter and pumpkin. No flour, no oil and no dairy. 9 grams of protein in each muffin!
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Two pumpkin gingerbread smoothies on a wood board topped with whipped cream.
4.80 from 20 votes

Pumpkin Gingerbread Smoothie

This pumpkin gingerbread smoothie tastes like your favorite holiday dessert, but is loaded with health-boosting ingredients like fresh ginger, blackstrap molasses, and chia seeds. Vegan and gluten-free.
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A jar of pumpkin cream cold brew with a second jar out of focus in the background.
4.51 from 101 votes

Pumpkin Cream Cold Brew

Make a Starbucks pumpkin cream cold brew at home with this simple recipe! It combines cold brew coffee with a delicious pumpkin spice foam that's made with oat milk and pumpkin puree.
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Sliced loaf of pumpkin quinoa bread.
4 from 7 votes

Quinoa Flour Pumpkin Bread

Spiced with cinnamon, nutmeg, ginger and allspice this moist and tender quinoa flour pumpkin bread is everything a pumpkin quick bread should be but a tad healthier. Gluten-free + vegan.
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A pumpkin smoothie bowl topped with pumpkin seeds, granola and banana slices.
5 from 2 votes

Pumpkin Smoothie Bowl

A fall inspired smoothie bowl made with frozen banana, pumpkin, cashew butter and vanilla protein powder. This pumpkin smoothie bowl is thick, creamy and tastes like liquid pumpkin pie.
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Savory Pumpkin Recipes

A white bowl with maple balsamic tempeh, broccoli, pumpkin seeds, and pumpkin rice.
4.59 from 43 votes

Maple Balsamic Tempeh Bowls

These maple balsamic tempeh bowls pair creamy pumpkin rice with maple balsamic tempeh and steamed broccoli for the perfect comforting fall meal. Vegan + gluten-free.
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A filet of pumpkin spice salmon on a white plate next to a kale salad with pomegranate arils.
4.89 from 9 votes

Pumpkin Spice Salmon

Add a hint of fall flavor to your next salmon dish with this baked pumpkin spice salmon! You'll love the unique combo of sweet and savoy with a hint of spice.
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Healthy pumpkin cornbread muffin sliced and laying on a muffin liner and spread with ghee.
4.57 from 16 votes

Pumpkin Cornbread Muffins

These pumpkin cornbread muffins are slightly sweet and moist from the pumpkin! They're the perfect side to a big bowl of cozy soup or chili. Dairy-free, egg-free, refined sugar free and made with whole grains. 
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A vertical photo of a black bean pumpkin burger on a bun with lettuce, tomato and onion. The burger is on a plate with two small ramekins of mustard and ketchup.
4.10 from 11 votes

Black Bean Pumpkin Burgers

These black bean pumpkin burgers are made with quinoa, black beans, pureed pumpkin and pepitas. They're loaded with plant-based protein and full of flavor. Vegan and gluten-free.
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Bowl of healthy vegan curried pumpkin soup topped with pumpkin seeds and spices.
4.54 from 15 votes

Vegan Curried Pumpkin Soup

Comforting and filling vegan curried pumpkin soup made with coconut milk and cannellini beans. The beans give this pumpkin soup a nice, thick texture and add a little protein!
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Bowls of tofu pumpkin curry topped with cashews and served with rice.
4.89 from 9 votes

Tofu Pumpkin Curry

This cozy Thai-inspired pumpkin curry comes together quickly, but the robust flavor makes it taste like it’s been cooking all day. It’s vegan, loaded with protein and perfect as a weeknight meal.
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Dessert Pumpkin Recipes

Squares of pumpkin bars on a cooling rack with a measuring cup full of chocolate chips.
4.83 from 23 votes

Healthy Pumpkin Bars

These healthy pumpkin bars are made with whole wheat flour, Greek yogurt, applesauce and studded with chocolate chips. They have less oil than traditional pumpkin bars and can easily be made vegan.
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Close up photo of a pumpkin cookie frosted with white icing.
4.36 from 48 votes

Soft Pumpkin Cookies

These soft pumpkin cookies are like pillowy clouds that melt in your mouth. They’re loaded with pumpkin flavor, grain-free and made without any oil! Top with frosting for a delicious treat.
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Bowl of pumpkin spice donut holes.
3.72 from 7 votes

Pumpkin Spice Donut Holes

These no bake healthy pumpkin spice donut holes are packed full of pumpkin spice flavor and covered in a coconut maple glaze. Plus, they're vegan, gluten-free and absolutely delicious!
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Pumpkin pie bar with a bite taken out of it on a white plate.
3.89 from 26 votes

No Bake Pumpkin Pie Bars

These decadent no bake pumpkin pie bars pair a crunchy granola crust with a creamy, thick pumpkin filling with coconut oil and cashew butter. Vegan & gluten-free.
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A white bowl filled with pumpkin oatmeal cookies.
4.49 from 81 votes

Oatmeal Pumpkin Cookies

These delicious oatmeal pumpkin cookies with chocolate chips are healthy, vegan and can easily be made gluten-free. Perfect for satisfying your pumpkin cravings!
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Slice of vegan pumpkin pie topped with whipped cream.
4.35 from 40 votes

Vegan Tofu Pumpkin Pie

For this delicious vegan pumpkin pie, silken tofu replaces the eggs and dairy and the filling is put into a flavorful and nutty oatmeal pecan crust.
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Snack and Misc Pumpkin Recipes

A stack of pumpkin protein bars on a white plate with chocolate chips sprinkled around.
4.18 from 162 votes

Pumpkin Protein Bars (Vegan + Gluten Free)

These pumpkin protein bars are vegan, gluten-free and oil-free. They make for a perfect pre or post-workout snack or grab-and-go breakfast. Each bar has less than 80 calories, 7 grams of protein and only 4 grams of sugar!
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Close up shot of pumpkin pie energy balls in a white bowl.
4.54 from 13 votes

Pumpkin Pie Energy Balls

Healthy pumpkin energy balls made with only 5 ingredients – dates, walnuts, almonds, pumpkin pie spice and salt. They’re perfect for on-the-go snacking!
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Pumpkin Spiced Roasted Pepitas in a small dish.
3.34 from 6 votes

Pumpkin Spice Pepitas

Homemade pumpkin spice pepitas sweetened with maple syrup and a little sea salt for the ultimate sweet and savory treat.
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Pumpkin butter in a glass cup with a pumpkin behind it.
4.69 from 16 votes

10 Minute Pumpkin Butter

A quick pumpkin butter recipe made in the microwave or on the stove top. Only 8 ingredients and a perfect spread for fall! Vegan + Gluten-Free.
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A pile of peanut butter pumpkin bone shaped dog treats on a wood surface, sitting in front of an open jar of the treats.
4.43 from 123 votes

Peanut Butter and Pumpkin Dog Treats

Use leftover canned pumpkin to make these 5-ingredient homemade peanut butter and pumpkin dog treats! They’re super easy to make and the perfect fall treat for your furry friend. 
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The BEST Healthy Pumpkin Recipes

By: Brittany Mullins
Is there anything better than a pumpkin recipe?! Fall is here and it's time to enjoy all things pumpkin. I'm obsessed with these healthy pumpkin recipes!
Prep Time: 5 minutes
Total Time: 5 minutes
Servings: 1

Ingredients  

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

Serving: 1 | Calories: 301kcal | Carbohydrates: 50g | Protein: 5g | Fat: 7g | Fiber: 8g | Sugar: 36g

Nutrition information is automatically calculated, so should only be used as an approximation.

Additional Info

Course: Smoothie
Cuisine: American
Keyword: pumpkin pie smoothie
Did you make this recipe?Mention @eatingbirdfood and tag #eatingbirdfood!

About Brittany

Hey there, I’m Brittany, the creator of Eating Bird Food, cookbook author, health coach and mama of two littles. Here you’ll find quick and easy recipes that make healthy fun and enjoyable for you and your family!

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7 Comments

  1. 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! 🙂

    Reply

  3. 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!

    Reply

  4. 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.

    Reply

  5. 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!!

    Reply