Healthy Pumpkin Recipes

Find healthy, delicious pumpkin recipes, from the food and nutrition experts at EatingWell.

Staff Picks

Roasted Pumpkin-Apple Soup

Rating: Unrated
8
Apples add just a hint of sweetness to this velvety pumpkin soup. Try it as a delightful first course for a special meal.
By EatingWell Test Kitchen

Frozen Pumpkin Mousse Pie

Rating: Unrated
6
While pumpkin pie deserves respect as a Thanksgiving icon, it's fun to shake up tradition. Surprise your family and friends with a frozen pie this year--it just might become one of their holiday favorites. No need to let them know how easy it is.
By Kathy Farrell-Kingsley

Apple-Pumpkin Muffins

Applesauce and pumpkin make these muffins moist, low-fat, healthful and delicious. Serve them for Thanksgiving or Christmas breakfast or brunch, or for a lunchbox treat.
By Diabetic Living Magazine

Toasted Pumpkin Seeds

Toasted pumpkin seeds are flavored with a touch of sugar, lemon peel, cinnamon, nutmeg, and cayenne pepper for a sweet and savory autumn treat.
By Diabetic Living Magazine

Vegan Flourless Chocolate Cake

This deeply dark chocolate vegan cake is not just for vegans. This fudge-like cake is also gluten-free, perfect for Valentine's Day and can even be made kosher to enjoy for Passover by making your own confectioners' sugar. The fresh berries on the side are a nice addition to the rich chocolate.
By Karen Rankin

Pumpkin-Oatmeal Muffins

Rating: Unrated
3
These healthy pumpkin-oatmeal muffins will get you in the mood for fall. Sprinkling the muffins with pecans adds a nutty crunch to every bite. Serve them for breakfast or as a grab-and-go snack.
By Pam Lolley

Pumpkin-Oat Mini Muffins

Rating: Unrated
11
These flourless pumpkin muffins are made entirely in the blender, making cleanup a breeze. If you'd rather make 12 regular-size muffins, bake for 18 to 20 minutes and let cool for 10 minutes before turning them out of the pan.
By Carolyn Malcoun

Pumpkin Waffles

Don't limit yourself to just making these in the fall! Thanks to canned pumpkin, these waffles--made with gluten-free flours, protein powder and flaxseed meal--can be enjoyed at any time of the year.
By Diabetic Living Magazine

Pumpkin Kibbeh (Kebbet Laa'tin)

Rating: Unrated
1
"Kibbeh" describes dishes made with bulgur, onions and spices. That mixture is combined with everything from tomatoes to goat. It's layered and baked, shaped into balls or footballs, stuffed, deep-fried or eaten raw. This vegetarian kibbeh recipe is made with pumpkin and stuffed with seasoned greens. Sorrel adds a lemony flavor, but you can use chard or kale and add 1 tablespoon of lemon juice to the filling. Use fine bulgur or the texture of the dough will be gritty.
By Kamal Mouzawak

Cinnamon Baked Pumpkin

For a twist on tradition, we transformed pumpkin from the usual pie into an enchanting side dish recipe.
By Diabetic Living Magazine

Gnocchi with Bacon & Creamy Pumpkin Sauce

Rating: Unrated
2
Get into the fall spirit with this one-pan gnocchi with a creamy pumpkin sauce. Some pumpkin and other squash sauces can be cloyingly sweet, but not this one--it's savory all the way, thanks to the bacon, garlic and thyme. Instead of being boiled, a package of store-bought gnocchi--one of our favorite convenience products--is browned and crisped in a little bit of bacon fat. Then the sauce (made with canned pumpkin--another great convenience product) is prepared right in that same pan, so cleanup is minimal too. Serve with a simple green salad for an easy dinner that comes together in 30 minutes.
By Carolyn Casner

Pumpkin-Apple Smoothie

This tasty fall blender breakfast gets protein from almond milk and Greek yogurt.
By Diabetic Living Magazine

Inspiration and Ideas

Make Glazed Chocolate-Pumpkin Bundt Cake

Make Glazed Chocolate-Pumpkin Bundt Cake

You don't have to have pumpkin pie to still enjoy pumpkin and spice in a fall dessert. This easy Bundt cake recipe is perfect for fall entertaining.
One Can of Pumpkin, 6 Delicious Recipes

One Can of Pumpkin, 6 Delicious Recipes

As the leaves on the trees change from green to yellow and red, the cooling weather can mean only one thing: it's pumpkin time.
Picking the Right Pumpkins for Cooking

Picking the Right Pumpkins for Cooking

24 Desserts That Use an Entire Can of Pumpkin Puree

24 Desserts That Use an Entire Can of Pumpkin Puree

22 Breakfast Recipes Using Pumpkin

22 Breakfast Recipes Using Pumpkin

24 Savory Pumpkin Recipes to Help You Celebrate Fall

24 Savory Pumpkin Recipes to Help You Celebrate Fall

Cream Cheese Pumpkin Pie with Pecan Streusel

Rating: Unrated
3

This riff on the Thanksgiving favorite combines a traditional pumpkin pie filling with swirls of sweetened cream cheese. And since it's only Thanksgiving once a year, we've topped it all off with a buttery spiced-pecan topping. This easy pie recipe will please anyone at your table this holiday.

All Healthy Pumpkin Recipes

Peanut Butter-Pumpkin Dog Treats

Rating: Unrated
3
These homemade dog biscuits were a major hit with all the 4-legged taste-testers who tried them. Plus, they let your dog get in on the fall pumpkin fever. Some spices are dangerous to dogs. Avoid substitutions in this recipe.
By Breana Killeen

Pumpkin Chocolate Chip Muffins

Rating: Unrated
1
What could possibly make pumpkin muffins even better? Mini chocolate chips! Our healthy pumpkin chocolate chip muffins are made with white whole-wheat flour instead of all-purpose flour and are sweetened with just the right amount of brown sugar to make them sweet without being cloying.
By Carolyn Casner

Pumpkin Pie Smoothie

Rating: Unrated
1
This healthy smoothie recipe has all the flavor of a pumpkin spice latte without all the sugar. Made with real pumpkin and frozen banana, this whips into a creamy, luscious grab-&-go breakfast (or snack) in just 5 minutes.
By Lisa Valente

Healthy Pumpkin-Oatmeal Cookies

Rating: Unrated
2
These tender pumpkin-oatmeal cookies have the perfect amount of sweetness from brown sugar and raisins and a slightly nutty flavor from almond butter. Enjoy them as an after-school snack or a healthy dessert. Several testers also said they'd love to eat them with a cup of coffee in the morning.
By Julia Levy

Pumpkin Coconut Energy Balls

Rating: Unrated
1
These easy pumpkin-spiced coconut oat balls make a great, packable afternoon snack or a delicious party appetizer.
By Laura Marzen, R.D., L.D.

Pumpkin Banana Bread

Rating: Unrated
3
Two favorite quick breads come together in this healthy pumpkin banana bread recipe. Pumpkin puree and mashed banana add sweetness to help cut down the amount of added sugar while ensuring this 100-percent whole-wheat loaf stays moist and tender.
By Carolyn Casner

Pumpkin Pie Nice Cream

Can't get enough pumpkin spice and pumpkin? Get those fall flavors you love in this dairy-free and vegan ice cream alternative made with bananas and pumpkin puree. This easy and healthy dessert contains no added sugar, unless you use the optional maple syrup--which is a delicious touch. Add some chopped pecans to make it really special.
By Carolyn Casner

Pumpkin Pie English Muffin Bake

This festive brunch dish is perfect for when you have to feed a crowd and want to get some of the preparation out of the way the night before. It will fill your kitchen with the smell of spices and pumpkin while it’s baking, bringing people to the table without you even having to ask.
By Caroline Fennessy Campion

Easy Pumpkin Dump Cake with Streusel Topping

Rating: Unrated
2
A dump cake recipe is exactly what it sounds like--you simply dump all of the ingredients into a pan and bake. There isn't a step where you stir the dry ingredients into the wet mixture; instead, it goes into the baking pan in three stages and the result is a pudding-like cake with a streusel-like topping. The two parts together are delicious (and you'd be hard-pressed to find an easier fall dessert)!
By Sarah Epperson

Glazed Chocolate-Pumpkin Bundt Cake

Rating: Unrated
9
You don't have to have pumpkin pie to still enjoy pumpkin and spice in a Thanksgiving dessert. Pumpkin helps keep this cake tender and moist while, delicate spices add the classic Thanksgiving flavors.
By Victoria Abbott Riccardi

Easy Pumpkin Spice Bagels

Rating: Unrated
2
Give easy two-ingredient dough bagels a fall-flavor makeover with this genius hack. We've replaced half the Greek yogurt in our traditional two-ingredient dough with pumpkin puree and added in a little pumpkin spice. Five ingredients are all you need for this special, yet healthy, breakfast treat.
By Devon O'Brien

Basic Crustless Pumpkin Pie

Rating: Unrated
1
This low-fat crustless pumpkin pie is a perfect dessert for the dieters at your holiday meal or people who are watching their carbs.
By Diabetic Living Magazine

Pumpkin Cheesecake Topped Waffles

Bored with plain waffles and syrup? Don't settle for the ordinary any longer--with just a few extra ingredients your breakfast waffles can taste like a delectable dessert! Just a tablespoon of canned pumpkin mixed with reduced-fat cream cheese will have you asking for seconds.
By Diabetic Living Magazine

Double-Chocolate Pumpkin Bread

Pumpkin bread gets a chocolatey makeover in this healthy recipe that has cocoa powder in the batter and is studded with even more chocolate in the form of melty chips. This easy quick bread is so tasty, it could pass as a dessert.
By Carolyn Casner

Sopa de Calabaza Rostizada (Roasted Pumpkin Soup)

El Departamento de la Comida in Puerto Rico is a nonprofit collective that supports small-scale, decentralized local food projects. This comforting and nourishing soup is one of their classics and was served often at their restaurant until it closed in 2017. It is traditionally prepared with Caribbean pumpkin, which grows abundantly in Puerto Rico. It has a sweet taste similar to butternut squash and is often used in soups and stews.
By Verónica Quiles Maldonado

Gnocchi with Mushrooms & Pumpkin Cream Sauce

Rating: Unrated
2
Pumpkin isn't just for pie! In this healthy gnocchi recipe, canned pumpkin serves as the base for a creamy sauce. For the best flavor, top with real Parmigiano-Reggiano cheese. Save the leftover pumpkin puree for a smoothie or pancakes.
By EatingWell Test Kitchen

Pumpkin Bars

Rating: Unrated
2
Get your pumpkin flavor fix with these diabetic-friendly Pumpkin Bars. With only 90 calories per bar, this is the perfect dessert for Thanksgiving or any Fall occasion.
By Diabetic Living Magazine

No-Bake Pumpkin Swirl Cheesecake

Rating: Unrated
2
This luscious swirled cheesecake dessert is a no bake, mix-and-chill recipe. Plus, each slice is under 200 calories!
By Diabetic Living Magazine

Pumpkin Cheesecake Overnight Oats

With pumpkin, ricotta and a little maple, this easy overnight oats recipe tastes like dessert, but it's actually good for you! Plus, it's perfect for a quick, on-the-go healthy breakfast.
By Joyce Hendley

Pumpkin Cheesecake for Two

Single-serving pumpkin cheesecakes are the perfect way to finish off a Thanksgiving meal for two (or any other meal, given that they take just 15 minutes of active prep time!). You can make them a day or two ahead of time and keep them tucked away in the fridge in their sturdy ramekins until you're ready to enjoy them.
By Hilary Meyer

Chocolate Pumpkin Swirl Bread

Rating: Unrated
1
Layers of pumpkin and chocolate batter swirl together to make this equally beautiful and delicious quick bread. A big bonus: you'll use a whole can of pumpkin, so no leftover bits to worry about when making this healthy pumpkin bread.
By Breana Killeen

Pumpkin Spice Latte

Rating: Unrated
3
No super-sweet sugar bombs here! Make your very own pumpkin spice latte at home with this healthy recipe that allows you to control just how much added sugar goes into your coffee drink. If you would rather have a vegan latte, use whatever nondairy milk you'd like. Real pumpkin puree, maple syrup, cinnamon and coffee—it's fall in a mug! For a grown-up version, try spiking your PSL with bourbon, dark rum or a coffee liqueur such as Kahlúa. (If using a sweetened liqueur, consider cutting down on the maple syrup in the recipe.)
By Sylvia Fountaine

Light and Luscious Pumpkin Pie

If pumpkin pie is a must for the holidays, this version fulfills that holiday tradition without derailing your meal plan.
By Diabetic Living Magazine

Mini Pumpkin Chocolate Chip Muffins

This sweet little treat is made with good-for-you whole wheat flour, but even the pickiest of eaters won't notice. These mini pumpkin and chocolate chip muffins are also incredibly easy to make--just stir all of the ingredients together, no mixer required. For a more filling and indulgent snack, smear your bite-size piece with almond butter or Nutella.
By Ivy Odom
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