Get ready for fall with these 40 Healthy Pumpkin Recipes! From breakfast to dessert, we’ve got you covered with delicious healthy recipes with pumpkin!
This post contains affiliate links. As an Amazon Associate I earn from qualifying purchases. Click here to read my policy and more about affiliate links.
There are few things I love more than PUMPKIN! Call me basic, but I love it. In the fall you can always find a can of pumpkin puree in my fridge, waiting to be used.
When most people think pumpkin.. they think pie or lattes.. but there are SO many other things you can make with pumpkin. From breakfasts to savory dinner recipes – it literally goes well in anything!
While I love pumpkin pie, I also love using pumpkin in healthier ways. It is, after all, a vegetable!
I wanted to share a few of my favorite healthy pumpkin recipes with you from my other food blogger friends.
Whether it’s breakfast, dinner, a sweet treat, or a simple snack – I’ve gathered together some of the best healthy pumpkin recipes out there. I know you’re going to love them!
Healthy Pumpkin Desserts
We’re starting things off with the best healthy pumpkin desserts. Here are some of our favorites!
Healthy Pumpkin Bread is a dessert everyone will enjoy! Easy to make with pantry staples, this is a delicious healthy fall dessert!
Healthy Pumpkin Pie Bars are the best healthy pumpkin dessert! Just like classic pumpkin pie, in a bar! Paleo, gluten free and dairy free – these are great for a fun fall treat or the holidays.
Healthy Pumpkin Cheesecakes are the perfect gluten free, low fat cheesecake treat! Made with greek yogurt, low in sugar and so delicious!
Paleo Pumpkin Snickerdoodles are the perfect gluten free fall dessert! Low in sugar & packed with flavor, they’re a delicious paleo holiday dessert!
Pumpkin Ice Cream is a healthy fall dessert that’s easy to make. Made with 5 simple ingredients, this dairy free ice cream is delicious & creamy.
Paleo Pumpkin Chocolate Chip Cookies are a delicious gluten & dairy free fall dessert. Soft, chewy & packed with chocolate – everyone will love this recipe!
Paleo Pumpkin Roll is a light and fluffy almond based cake filled with a simple cashew cream!
Soft Paleo Pumpkin Molasses Cookies are filled with ginger molasses and cinnamon pumpkin flavor. Made without refined flours, sugars or dairy.
Healthy Pumpkin Breakfast Recipes
Pumpkin + breakfast go together SO well! From oats, to muffins, to pancakes- you can put them in just about anything! Pumpkin adds a hint of sweetness to most recipes, and helps keeps baked goods moist.
Healthy Pumpkin Breakfast Cookies are a delicious fall breakfast! Made with only 8 ingredients, they are perfect for meal prepping & naturally gluten free.
Sausage Mushroom Frittata – yes, you read that right! Pumpkin in a frittata is such a nice way to add flavor!
Pumpkin Overnight Oats are a delicious, healthy breakfast that require only 5 minutes to make! These easy overnight oats taste just like pumpkin pie!
Healthy Pumpkin Muffins are a delicious, low sugar fall breakfast. Naturally gluten + dairy free – these muffins are easy to make and so tasty!
Pumpkin Slow Cooker Steel Cut Oats are a delicious fall breakfast. Healthy & vegan – these pumpkin oats can be made in the crockpot or on the stovetop!
Apple Pumpkin Pie Baked Oatmeal is an easy, hearty breakfast option for on the go and for a crowd.
Crustless Vegetable & Pumpkin Quiche is loaded with veggies, protein, and healthy fats and made with fresh pumpkin.
Healthy Pumpkin Drink Recipes
Let’s be real… who doesn’t love a healthy pumpkin spice latte or pumpkin coffee creamer?! I wanted to include these in this post to show you that you can make both of these things at home. Guaranteed to taste better and have WAY less sugar than anything you’re going to find at the store or coffee shop!
Pumpkin Spice Latte is dairy free, lightly sweetened & so delicious! Made with only 5 simple ingredients it’s paleo, vegan & can be made whole30.
Paleo Pumpkin Spice Creamer is the perfect way to jazz up your morning coffee! Whole30 friendly, dairy free, vegan & so yummy!
Pumpkin Pie Protein Shake has enough yummy goodness to satisfy the strongest pumpkin cravings, yet is packed full of protein to help keep you full.
Savory Pumpkin Recipes
Pumpkin is definitely not just for pie. These savory pumpkin recipes are great for lunch or dinner!
Pumpkin Chicken Chili is a delicious healthy chili recipe. Made with a few ingredients, Whole30 friendly & easy to make in the slow cooker or instant pot!
Pumpkin Beef Stew is the ultimate cozy fall meal. So yummy and cozy!
Pumpkin Chili is healthy and quick to make in the crock pot, instant pot or on the stove!
Slow Cooker Moroccan Pumpkin Chicken comes together in 15 minutes, and slowly cooks, leaving the chicken tender and coated in a delicious spicy sauce. This easy crockpot chicken recipe is a great low carb and Whole30 option.
Chipotle Pumpkin Turkey Chili is made with pumpkin, sweet potatoes, beans and chipotle peppers for a quick and comforting healthy fall meal!
Thai Pumpkin Red Curry is loaded with flavor and so easy to make.
Pumpkin Spice Turkey Meatballs are SO yummy. I know pumpkin in meatballs sounds weird, but it’s seriously the perfect addition!!
Healthy Side Dishes that use Pumpkin
Pumpkins are great in breakfast, lunch and dinner – but they also have a place in side dishes too! These healthy side dish recipes feature pumpkin as the star!
Healthy Pumpkin Mushroom Risotto is a delicious, gluten free side dish that feels decadent but is actually good for you! Rich & creamy while being low fat, this healthy risotto recipe is delicious year round!
Vegan Pumpkin Soup is creamy, light and delicious!
Moroccan Spiced Roasted Pumpkin Quinoa Salad is loaded with veggies and so delicious!
Pumpkin Chorizo Feta Salad makes a great easy midweek meal, and takes simple entertaining to next level delicious!
Healthy Snacks that use Pumpkin
When you think pumpkin + snacks – you probably think something standard like pumpkin donut or muffin. These healthy pumpkin snacks are far more fun (and healthier!)
Pumpkin Sage White Bean Hummus is delicious! The perfect fall appetizer that is loaded with flavor!
Pumpkin Pie Chia Pudding is simple, satisfying, delicious and made with whole ingredients!
Pumpkin Pie Energy Bites taste like little mini pumpkin pies!
Healthy Pumpkin FAQ
There are so many healthy ways to eat pumpkin. It’s often used in in super sweat, unhealthy recipes, but can be used in healthy ways. You can eat pumpkin plain, roasted, or add pumpkin puree to eggs, healthy muffins, soups, stews or sauces.
You can eat pumpkin for breakfast in a few ways. Pumpkin is a squash and can be roasted/eaten like other squash varieties. You can add pumpkin to muffins, smoothies, eggs and sauces which are all great for breakfast!
To cook pumpkin for diet it’s best to roast it in the oven. You can roast it at 450 for 20-25 minutes. I like to add olive oil and a little salt and pepper! From there you can either eat it plain or puree it for other uses.
Pumpkin is loaded with vitamin C and beta carotene. It’s also higher in iron and folate than many vegetables are. It’s a delicious, low calorie, healthy vegetable
Healthy Pumpkin Recipe: Pumpkin Muffins
Ingredients
- 1/2 cup maple syrup or honey
- 1 1/2 cups pumpkin puree
- 2 eggs
- 1/4 cup milk regular or nondairy
- 2 teaspoons baking soda
- 2 teaspoons cinnamon
- ½ teaspoon nutmeg
- ½ teaspoon ground ginger
- ½ teaspoon cloves
- 2 cups oat flour gluten free if necessary
- 1/2 cup chocolate chips
Instructions
- Preheat oven to 350 + prepare a greased or lined muffin tin.
- In a large bowl or stand mixer, combine maple syrup, pumpkin puree, eggs, and milk.
- Once combined, add in baking soda, cinnamon, nutmeg, ground ginger and cloves.
- Add the oat flour to the wet ingredients. Mix until just combined (don't over mix!)
- Gently fold in chocolate chips.
- Pour batter into greased or lined muffin tins, filling each cup with about 1/3 cup batter. Sprinkle with extra chocolate chips on top if you'd like.
- Bake at 350 for 20-25 minutes, until a toothpick comes out clean when inserted in the center of the muffins
Video
Notes
- Milk: You can use any milk you like in this recipe. Dairy or non dairy (almond, soy, oat) will all work
- Oats: You can sub old fashioned rolled oats for 2 cups of oat flour.
- Sweetener: You can sub maple syrup for the honey in this recipe.
- Add ins: I like adding chocolate chips. Nuts, dried cranberries, or seeds are also delicious
- Spices: You can use 3.5 teaspoons of pumpkin pie spice in these muffins. If you do not have nutmeg or cloves, just add a little bit more cinnamon/ginger.
- Vegan: I have not tried making these muffins vegan, but you might be able to substitute the eggs with flax eggs. You can substitute maple syrup for honey.
- WW Freestyle Note: Calculations were done using Lily’s Chocolate Chips. You can probably sub sugar free syrup for honey to save points (honey accounts for 2SP per muffin).
- Blender: If you don’t have a blender, you can make these in a mixing bowl. I’d recommend using oat flour. You can’t use whole oats to make this recipe, they will not cook.
Nutrition Facts
If you’re looking for more fall flavors – check out these 30 Healthy Apple Recipes!
JustineCelina says
Thank you so much for including my Plant Based Pumpkin Pie Energy Bites! There are so many delicious looking (and gorgeous!) pumpkin recipes in this round-up, I’m honoured to be included.
The Clean Eating Couple says
Of course!! We can’t wait to try your energy bites!
Nicole says
Absolutely love this recipe! The muffins turned out amazing! Moist, light and scrumptious. Most importantly, the sweetness is exactly what I expected ( yay). My 2 year old twin boys love them too, they actually helped making them. I didn’t put as much clove powder as directed, it is just my personal preference. You won’t mess up by adding it cutting a little bit of those spices. Give this recipe a try! Thanks for sharing it!
The Clean Eating Couple says
So glad you liked them, Nicole!
Selina Posthumus says
Just a thought, would it be possible to put in some applesauce into this recipe? Maybe less pumpkin puree? Make it more yummy. Haven’t tried it yet. Kinda wonderin’ what your thoughts are on this.
Thanks.
The Clean Eating Couple says
Wouldn’t recommend it! The recipe doesn’t need any applesauce. They’re pumpkin muffins so the pumpkin is pretty essential and they’re yummy without applesauce 🙂
Andil Petzer says
Hi there! I found another Pumpkin muffin recipe of yours on the internet that you posted in 2019. The only difference I can spot is the addition of an egg white in this recipe, and less choc chips which I’m going to omit in any case. Please could you let me know if this is an updated recipe and if you’d rather suggest using this than the other? can’t WAIT to try these!
The Clean Eating Couple says
Hi Andil – Yes, after much testing we updated the old recipe on our website to make the muffins have a better texture & remove the need for a blender! I’d follow the recipe as listed right here or check out our Healthy Pumpkin Muffins Hope this helps!