The Best Healthy Pumpkin Recipes

Food, Food Benefits, Nutrition

By: // September 22, 2021


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 pumpkin obsession and namely 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 good reason! Besides being super versatile for recipes, fall’s signature squash is packed with healthy perks.

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 are thought to reduce 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.

1. Overnight Pumpkin Spice Oats

Pumpkin overnight oats in a jar with pecans on top

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.

Related: 3 Recipes That Will Use Up Your Whole Pumpkin

2. Healthy Pumpkin Spice Latte

Although a cult favorite, I’m not a fan of the classic coffee shop PSL, and here’s why: it’s loaded with high fructose corn syrup, calories, caramel coloring, and artificial flavors. It doesn’t even have any real pumpkin in it! If you ask me, this healthy pumpkin recipe is much better than any chain coffee shop version (and it’s WAY better for you, too!).

3. Cajun Roasted Pumpkin Seeds

Cajun roasted pumpkin seeds on parchment paper

 

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!

4. Healthy Pumpkin Pie in a Mug

A healthy pumpkin pie in a mug recipe with a spoonful of pumpkin pie filling with whip cream

Yes! You can now have an individual serving of pumpkin pie (any time of year!) without making a whole pie. This recipe comes together in a matter of minutes, is popped in the microwave and there’s no rolling pin required.

5. Pumpkin Pie Protein Balls

Healthy pumpkin pie protein balls in a bowl

These little balls packed with 7 grams of protein taste just like rolled up pumpkin pie filling! Plus, they’re totally vegan, gluten free, and super easy to make; now that’s a healthy pumpkin recipe!

6. Pumpkin Cream Cheese Bread with Candied Pecans

A loaf of pumpkin bread with a layer of cream cheese and pecans on top

The combination of pumpkin and bread is just so hard to beat and this delicious recipe is a real winner. Skip the coffee shop version and make this homemade version instead! This is a great canned pumpkin recipe to make whenever you get the itch for something sweet.

7. Maple Pumpkin Butter

A jar of maple pumpkin butter on a wood table

Don’t waste the innards of your pumpkin when you can use them to make another healthy pumpkin recipe like this delicious maple-infused pumpkin butter perfect on toast, in oatmeal or by the spoonful!

8. Healthy Pumpkin Pancakes

Pumpkin pancakes in a stack on a white plate

Breakfast is served. By using pumpkin to replace most of the oil in this recipe, you save tons of fat and calories. Plus, the canned pumpkin keeps the cakes nice and fluffy.

9. Pumpkin Hummus

Pumpkin hummus in a bowl with sliced raw pumpkin in the background

Another great canned pumpkin recipe is this festive spin on hummus is delicious and great for parties or a healthy snack! Plus, the dip is filled with protein thanks to the garbanzo beans and pumpkin.

10. Pumpkin Pie Smoothie

A pumpkin pie smoothie in two glass jars

A post-workout pumpkin pie probably won’t fly, but a post-workout pumpkin pie smoothie? That’s what I’m talking about. The protein will help your muscles recover, and the taste will leave you feeling satisfied!

11. Roasted Pumpkin Seeds

Pumpkin seeds in a bowl with a mini pumpkin in the background

When I was young, my favorite part of pumpkin carving was roasting the seeds afterwards. Now that I’m a bit older, I still like to munch on these guys because they make for a healthy alternative to greasy chips.

12. Pumpkin Black Bean Soup

A white bowl of healthy pumpkin black bean soup

This is one of my all-time favorite soup recipes ever. Pumpkin season or not. Even though it’s vegetarian, your family won’t miss the meat, thanks to the overload of veggies and beans.

13. Pumpkin Pie Mousse

Yes, protein and dessert can go together! This mousse is delicious proof. Dip fruit or whole-grain graham crackers for a healthy, pumpkin-y snack.

14. Paleo Pumpkin Pecan Smoothie

Paleo pumpkin spice smoothie in a glass jar

This paleo pumpkin pecan smoothie is filled with protein and fiber to keep you full and satisfied. Plus, it uses collagen iwhich is great for your hair, skin and nails. Yummy and beautifying? What more could you want?

15. 2-Ingredient Pumpkin Spice Muffins

2-ingredient pumpkin spice muffins on a plate with cut up pumpkin in the background

These 2 ingredient pumpkin spice muffins are beyond simple; I know, sounds crazy, but all you need is some cake mix and canned pumpkin for super moist, fluffy, and addicting muffins!

16. Stuffed Pumpkins with Apple and Pancetta

A quarter of a stuffed pumpkin with cheese, apples and pancetta on a while plate

These stuffed pumpkins make for a perfect fall meal. Packed with pancetta, apples, gooey cheese and more, these pumpkins are the definition of comfort food made healthy.

Check out these 20 pumpkin recipes that you NEED to try!

READ THIS NEXT: 7 Healthy Thanksgiving Day Swaps


Printed from GetHealthyU.com

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