16 Healthy Pumpkin Recipes

Food, Food Benefits, Nutrition

By: Chris Freytag, CPT // September 21, 2022


If you open my kitchen cupboard right now, you’d think I was stockpiling for a canned pumpkin shortage. Thankfully, pumpkin is not running out anytime soon; I just need it to feed my obsession and all of my healthy pumpkin recipes!

I put it in everything from soup to smoothies to salads! Yep, I’ve got a pumpkin problem. But for a good reason! Besides being super versatile for recipes, fall’s signature squash is packed with healthy perks.

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    Health Benefits of Pumpkin

    • A cup of mashed and cooked pumpkin contains more than 200% of your recommended daily intake of vitamin A.
    • A cup of pumpkin has more potassium than a banana.
    • Pumpkins are rich in beta-carotene, which reduces your cancer risk.
    • Pumpkins have the amino acid tryptophan to help your production of serotonin and boost your mood.
    • Pumpkins are high in fiber (keeping you fuller longer) and low in calories.

    Now, if those aren’t reasons to eat pumpkin, I don’t know what are! Luckily for you, I’ve rounded up a bunch of delicious healthy pumpkin recipes, both sweet and savory. What are you waiting for? Pumpkin season doesn’t last forever…unless you have a stockpile, that is.

    Healthy Pumpkin Recipes

    Below is a list of some of our favorite, tried-and-true fresh or canned pumpkin recipes.

    Roasted Pumpkin and Quinoa Salad

    Any recipe with roasted pumpkin is guaranteed to become one of my favorites! Besides being absolutely beautiful, this Roasted Pumpkin and Quinoa Salad is delicious! The roasted pumpkin, salted pepitas, and quinoa blend together for a hearty and healthy meal!

    Pumpkin Harissa Black Rice Bowls

    We love all things bowls at, and this black rice bowl is just to die for. Have you had black rice before? Compared to brown rice, it’s actually lower in calories and carbs and higher in fiber and protein. Plus, that color is just amazing! This bowl also uses Harissa, a traditional Moroccan red pepper sauce that is blended with

    Slow Cooker Pumpkin Oatmeal Breakfast Bars

    Try these vegan pumpkin oatmeal breakfast bars for a deliciously sweet yet spicy, healthy breakfast bar you can take on the go! Make them in the slow cooker for a tasty, gluten-free, and portable breakfast that’s only 110 calories!

    No-Bake Pumpkin Spice Protein Bars

    This page may contain affiliate links, meaning at no additional cost to you, Get Healthy U may receive a commission if you click through and make a purchase. We are fans of grab-and-go snacks, and these bars top our list.  After you make them – keep them in the fridge for up to

    Slow-Cooker Pumpkin Chili

    Try this perfect fall recipe for Slow-Cooker Pumpkin Chili! It’s the perfect way to enjoy pumpkins on a cool fall day. The slow-cooker does all of the work for you, and this pumpkin chili is sure to be a crowd pleaser from kids’ lunches to Game Day! Check it out today!

    Maple Pecan Pumpkin Granola

    I’m a granola fanatic.  I love adding a little crunch to my morning smoothie, stirring some in greek yogurt, or even just grabbing a handful when I’m on the go.  This recipe not only satisfies my granola obsession but also feeds my need for my favorite fall food: PUMPKIN!  Seriously, guys, I have a

    Change up your snacking with these healthy cajun roasted pumpkin seeds. Hint: they're super easy to make!

    Cajun Roasted Pumpkin Seeds

    Pumpkin seeds make for such a healthy snack! And these cajun roasted pumpkin seeds are full of flavor, low calorie, and don’t contain any sugar. Not too spicy, adults and kids alike love them! Bonus: pumpkin seeds are a great source of magnesium, potassium, phosphorous, zinc, fiber, and cancer-fighting selenium!

    Check out these DELICIOUS Healthy Pumpkin Banana Muffins with Macadamia Nut Crunch! They're perfect for fall!

    Healthy Pumpkin Banana Muffins with Macadamia Nut Crunch

    These Healthy Pumpkin Banana Muffins with Macadamia Nut Crunch are SERIOUSLY AMAZING! They’re naturally sweetened with a hint of maple syrup and banana, and both the pumpkin and banana flavors shine through! These muffins are a perfect healthy breakfast treat or snack for that mid-day hunger. They’re full of fiber, healthy fats, vitamin A and are dairy

    Reese’s Pumpkin Peanut Butter Cups

    Since I am obsessed with pumpkin, these homemade Reese’s Pumpkin Peanut Butter Cups jumped out at me! Unlike store-bought peanut butter cups, this recipe only uses whole ingredients you can actually pronounce. Plus, pumpkin and chocolate are a heavenly combination!

    Healthy Pumpkin Pie

    I love the holiday season!  It’s always nice to get together with family and loved ones and share homemade dishes and warm conversation.  The best thing to share with your family is by far, dessert!  While I totally have a sweet tooth, I’m also very aware of how dangerous that can be.  This healthy pumpkin

    Pumpkin Cheesecake Dream Bars

    It’s no secret that we love pumpkin at Get Healthy U. And it’s also no secret that we love a good dessert. So when we saw the two of these things together, we knew it was meant to be, and this delicious recipe happens to be gluten-free! These Pumpkin Cheesecake Dream Bars are the perfect fall.

    Pumpkin Chocolate Chip Oat Protein Muffins

    Pack in a little extra protein with these tasty pumpkin chocolate chip oat protein muffins. The Greek yogurt in this healthy recipe keeps these muffins moist and delicious. These yummy muffins are full of sweet pumpkin flavor and make the perfect on-the-go snack!

    Healthy Pumpkin Pancakes

    These healthy pumpkin pancakes are a family favorite, especially in the fall! If you love pumpkin, then this is the recipe for you. But the pumpkin brings more than just delicious flavor. By using pumpkin to replace most of the oil, you save tons of fat and calories, creating a scrumptious low-fat recipe that’s complete.

    Try this homemade pumpkin spice latte that's healthier--and tastier!--than the original! #PSL #recipe

    Vegan Pumpkin Spice Latte

    It’s that time of the year again… the Pumpkin Spice Latte is back! Two of my favorite foods in the world are pumpkin and coffee. Coffee shops everywhere are offering this delicious fall favorite, but if you want a healthy and vegan alternative, you’re in the right place. The classic pumpkin latte from your favorite

    Craving pumpkin pie for breakfast? Well, you're in luck with our healthy overnight pumpkin spice oatmeal breakfast recipe. Skip the guilt, not the flavor.

    Overnight Pumpkin Spice Oatmeal

    This dreamy oatmeal is anything but run-of-the-mill. Using one of my favorite flavors (PUMPKIN!), this simple and healthy breakfast will be a family favorite in no time. A great back-to-school recipe, this is easily prepped the night before and served up quickly in the morning to get the kids out the door. Your kiddos

    Make this protein-packed pumpkin pie mousse recipe when you want to kick sugar cravings in the butt and still eat healthy!

    Pumpkin Mousse

    This pumpkin mousse is a great protein-packed dessert that will satisfy your sweet tooth. If you love pumpkin pie and cheesecake, and this dessert will cover your cravings for both! I’ve made this as an afterschool snack for my kids and continued to make it for myself because it’s just so good! The Secret Ingredients

    A great back-to-school recipe, this recipe for pumpkin spice overnight oats is easily prepped the night before and served up quickly in the morning to get the kids (or yourself!) out the door.

    READ THIS NEXT: 7 Healthy Thanksgiving Day Swaps



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      1 Comment


      on Reply

      Hi Chris, firstly I want to thank you for these great recipes! I am a big fan of pumpkin & specially the seeds, I started a fitness program a few days ago, and I think the recipe that took my full interest is "No-Bake Pumpkin Spice Protein Bars". It looks delicious & the most important for me is that it's full of protein.



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