Healthy Pumpkin Recipes

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

Staff Picks

Roasted Pumpkin-Apple Soup

Rating: Unrated
24
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
22
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-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-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 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

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

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 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

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

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

23 Pumpkin Spice Recipes We’ve Waited All Summer For

23 Pumpkin Spice Recipes We’ve Waited All Summer For

Cozy Fall Recipes to Make With Canned Pumpkin

Cozy Fall Recipes to Make With Canned Pumpkin

Easy Pumpkin Recipes for Fall

Easy Pumpkin Recipes for Fall

Pumpkin Swirl Cheesecake

Pumpkin swirl cheesecake is a delicious dessert that everyone will love, especially during the holiday season. Swapping in reduced-fat cream cheese for regular saves you approximately 50 calories and 3 grams of saturated fat per slice.

All Healthy Pumpkin Recipes

Walnut-Nutmeg Pumpkin Custards

Rating: Unrated
1
Planning any parties for fall? Don't overlook this custard recipe--it's easy to assemble and will have your guests doling out the compliments! They'll love how the creamy pumpkin custard contrasts with the crunchy walnut, brown sugar and oat topping.
By Diabetic Living Magazine

Pumpkin Curry Soup

Rating: Unrated
1
This easy soup recipe mixes in allspice, curry powder, spicy chiles and ginger to give this pumpkin curry soup a Jamaican feel. While habanero is traditional, jalapeños provide a mellower kick.
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 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

Pumpkin Chocolate Chunk Cookies

Rating: Unrated
1
Classic chocolate chip cookies get a fall update by mixing in pumpkin puree and pumpkin spice. Not only are these pumpkin cookies even more flavorful than regular chocolate chip cookies, they're also oh-so-soft and cakelike. Use chocolate chunks for big gooey bites of chocolate or opt for mini chocolate chips to ensure a bit of chocolate in each bite.
By Carolyn Casner

24 Desserts That Use an Entire Can of Pumpkin Puree

Celebrate a classic fall flavor with these dessert recipes featuring pumpkin puree. Look for unseasoned pumpkin puree, so you can control the sodium and spices that go in your dessert. These recipes use the entire can of pumpkin, so you’re not left with an open can in your fridge. Desserts like Pumpkin Pie Nice Cream and Easy Pumpkin Dump Cake with Streusel Topping are delicious, seasonal and easier to make thanks to the handy shortcut of canned pumpkin puree.

Pumpkin Overnight Oats

Make these easy vegan overnight oats with whatever nondairy milk you have on hand. It's a great way to use up leftover canned pumpkin--plus, you can multiply the recipe to meal-prep healthy breakfasts for the whole week.
By Sylvia Fountaine

Pumpkin-Apple Smoothie

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

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

Glazed Chocolate-Pumpkin Bundt Cake

Rating: Unrated
70
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

Four-Bean & Pumpkin Chili

Rating: Unrated
4
This healthy vegetarian chili has a fragrant touch of cinnamon for added flavor. Let diners top it with whatever suits their taste.
By Danielle Centoni

22 Breakfast Recipes Using Pumpkin

Celebrate the fall season with these breakfast recipes featuring pumpkin. These pumpkin-packed recipes range from baked goods like muffins and breads to smoothies and pancakes. Whatever you make is sure to be delicious and will put you in an autumnal mood. Recipes like Easy Pumpkin Pancakes, Pumpkin Spice Bagels and Pumpkin Cheesecake Overnight Oats are flavorful, healthy and perfect for the cool weather.

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

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

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

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

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

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

22 Baked Goods Using Canned Pumpkin

Whether it’s breakfast or dessert, these baked goods all use a classic fall ingredient: canned pumpkin! Canned pumpkin adds flavor without the hassle of dealing with the actual gourd. Look for unseasoned pumpkin puree so you can control the spices and sodium. Recipes like Pumpkin Spice Bread and Pumpkin-Oatmeal Muffins are seasonal, healthy and the perfect sweet treat.

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

Vegan Pumpkin Soup

Rating: Unrated
1
This vegan pumpkin soup, filled with spices and creamy cashews, can make an easy weeknight dinner or be elevated to a vegan main dish worthy of a holiday dinner by serving it in a hollowed-out freshly roasted pumpkin.
By Julia Levy

Pumpkin-Walnut Baked French Toast with Maple-Coffee Syrup

Rating: Unrated
1
This overnight French toast recipe is especially tasty with the addition of canned pumpkin and spices. Topped with a coffee-flavored maple syrup and optional fruit, it's sure to be a fall or winter favorite with everyone at your table.
By Diabetic Living Magazine

Healthier Pumpkin Roll with Cream Cheese Frosting

Deliciously warm spiced cake layers are rolled together with slightly tangy cream cheese frosting. This pumpkin jelly roll tastes decadent, but each serving is under 200 calories and has less than 20 grams of sugar. Don't be intimidated by this jelly roll--so long as you work quickly while the cake is warm, it's hard to mess it up or crack the cake.
By Sarah Epperson

Maple-Pumpkin Custards with Crystallized Ginger

Rating: Unrated
16
A Thanksgiving meal wouldn't be complete without pumpkin, and here in Vermont we wouldn't dream of excluding our beloved maple syrup. We've combined the two in these elegant custards, featuring the best part of a pumpkin pie and saving calories for a luscious finish of real whipped cream. If you can find it, use Grade B dark amber syrup to get the best maple flavor.
By Jim Romanoff
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