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10 Healthy Pumpkin Recipes For Fall


10 Healthy Pumpkin Recipes For Fall

I’m sharing 10 healthy and delicious pumpkin recipes that you can enjoy all fall long + I’m answering all your questions about this nutrient-packed autumn superstar.

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It is PUMPKIN SEASON and I’m here for it! While I don’t go crazy for an overly sweet Pumpkin Spice Latte, I love me some healthy pumpkin recipes all fall and winter long.

I have shared my love affair with pumpkin via several KERF recipes over the years, and today I’m bringing them all together in a round-up style post including delicious recipes from a few blogger friends. 

But first, the RD in me can’t go on without talking about all the nutritious benefits of this favorite fall fruit – yep, did you know pumpkin is technically a fruit!?

Let’s dive into some FAQs about this orange squash, followed by favorite fall recipes the whole family will love!

Health Benefits of Pumpkin

Increased Immunity

Pumpkin has high levels of both vitamin A & C and zinc which can do your immune system some serious good. In fact, a one-cup serving of canned pumpkin has 250% of our recommended daily amount of vitamin A.

Full of Fiber

Like all fruits, pumpkin is a good source of fiber. Canned pumpkin contains 7 grams of fiber per one-cup serving. Fiber is beneficial for removing cholesterol from the body, keeping blood sugars from spiking, and helping us feel full longer. Insoluble fiber, the other type of fiber in pumpkin, supports healthy digestion (a.k.a. keep you regular!). 

Heart Healthy

Heart-healthy eating consists of choosing foods that are low in fat, salt and sugar, but high in fiber. Per half-cup serving, canned pumpkin has almost no fat, practically no salt and no added sugar. Say hello to flavorful nutrition that is full of fiber!

Orange Ya Glad Pumpkin Is Yummy Too?

Curious what gives pumpkin its vibrant orange color? Its color is due to beta-carotene. Our bodies convert beta-carotene into vitamin A, which is helpful for our eyes and immune system.

Fresh vs. Canned Pumpkin

Fresh vs. canned pumpkin, which is best? Check out this post, from Handle the Heat, to learn the difference between fresh pumpkin puree, regular canned pumpkin, and organic canned pumpkin! The fresh is actually the lightest in color while the organic canned pumpkin looks quite brown. You’re probably used to seeing Libby’s (one of the more popular brands) which is BRIGHT ORANGE. IMO it’s the prettiest. It’s almost made from a specific kind of pumpkin – the Dickinson pumpkin – that has more of a bright orange hue. Smart company!

Note: When cooking or baking with canned pumpkin, double check the recipe: most recipes call for 100% pure canned pumpkin – not pumpkin pie filling.

How To Roast Pumpkin

If you want to make homemade pumpkin puree, the Minimalist Baker has an
easy-to-follow recipe for how to roast pumpkin and make homemade pumpkin purée! It’s perfect for pies, soups, pastas, and more! I probably wouldn’t reinvent the wheel since canned pumpkin is so readily accessible, but it would be a fun kiddo experiment or smart to do if you are gifted some pie pumpkins!


TIP: You want to use small baking pumpkins when making pumpkin puree. Look for signs that say “sugar pumpkin” or “pie pumpkin.” They just taste better than anything larger (especially your Jack-O-Lantern varieties).

How To Roast Pumpkin Seeds

Don’t throw away the pumpkin seeds from your pumpkin! Roast them for a delicious healthy snack.

Check out this video and step by step tutorial on how to roast pumpkin seeds! 

  • For a savory snack, try tossing the pumpkin seeds with a few teaspoons of chili powder, curry powder, or herbs de Provence.
  • For a sweet-and-salty twist, try a dusting of pumpkin spice blend (of course!) or cinnamon and sugar.

How To Enjoy Pumpkin

In smoothies

Add a spoonful of pumpkin to your morning smoothie for a nutrient boost. Mix it with spices like cinnamon and nutmeg, and add some almond butter for the ultimate fall treat.

In pancakes

Add a little bit of pumpkin puree to your favorite pancake recipe for a richness in both color and flavor.

With yogurt

If you like the taste of pumpkin puree, mix a spoonful or two with plain Greek yogurt, drizzle of honey, and toasted pecans for a satisfying sweet treat.

In curry

Mix some pumpkin with warming ingredients like ginger and coconut milk in a vegetable curry to enjoy on a chilly fall day.

10 Healthy Pumpkin Recipes

1. Pumpkin Goat Cheese Kale Lasagna 

Healthy Pumpkin Recipes: Pumpkin Goat Cheese Kale Lasagna

Healthy Pumpkin Recipes: Pumpkin Goat Cheese Kale Lasagna

2. Pumpkin Chia Pudding with Spiced Yogurt Whip

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Healthy Pumpkin Recipes: Pumpkin Chia Pudding

Healthy Pumpkin Recipes: Pumpkin Chia Pudding

3. Whole Grain Oat Pumpkin Muffins

Pumpkin Muffins

Pumpkin Muffins

4. Pumpkin Millet Porridge

Pumpkin Milet Porridge

Pumpkin Milet Porridge

5. Pumpkin Baked Oatmeal

Pumpkin Baked Oatmeal

Pumpkin Baked Oatmeal

6. Pumpkin Farro Salad

Pumpkin Farro Salad

Pumpkin Farro Salad

7. The Best Vegan Pumpkin Pie via Making Thyme For Health

Vegan Pumpkin Pie

Vegan Pumpkin Pie

8. Savory Pumpkin Hummus via As Easy As Apple Pie

Savory Pumpkin Hummus

Savory Pumpkin Hummus

9. Healthy Pumpkin Bread with Maple Glaze via Ambitious Kitchen

Healthy Pumpkin Bread

Healthy Pumpkin Bread

10. Turkey Pumpkin Chili via Skinnytaste

Turkey Pumpkin Chili

Turkey Pumpkin Chili

What’s your favorite way to eat pumpkin?!

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