Home » Recipes » Fall Recipes » 20+ Healthy Pumpkin Recipes for Fall
By Taylor Stinson | 4 Comments | Posted: | Updated:
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These Healthy Pumpkin Recipes are perfect for fall and include everything from pumpkin bread to soup, dessert, pasta and more!
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What's in this Post
- Healthy Pumpkin Recipes
- Frequently Asked Questions
- Pumpkin Breakfast Recipes
- Pumpkin Dessert Recipes
Healthy Pumpkin Recipes
There are so many pumpkin recipes available online, it can sometimes be difficult to know which ones to try first. To make things as easy as possible, I rounded up my favourite healthy pumpkin recipes to try this fall.
These healthy pumpkin recipes use mostly canned pumpkin puree, so rest assured that they are also super easy to make. While pumpkin is often used in sweeter recipes, it can also be a way to boost flavour in savoury recipes while adding an extra nutritional component.
Frequently Asked Questions
What is the healthiest way to eat pumpkin?
Pumpkin is pretty healthy as it is, so as long as you don't overdo it on the sugar or fat, chances are your pumpkin recipe will already be pretty healthy. This list of recipes includes some of my favourite options that don't overdo it on the calories!
Is it better to use fresh or canned?
I find it's easier to use canned pumpkin puree. It's easy to get at the grocery store year-round, and it can be used for just about any recipe. If you want to use fresh pumpkin, you can make pumpkin puree from scratch, but canned pumpkin is just as good and cuts down on prep time.
What are the benefits of eating pumpkin?
In addition to adding plenty of flavour to your dish, pumpkin is also super healthy and a great way to sneak in some added nutrients to your meal. Pumpkin is rich in a variety of nutrients like vitamin A, iron, magnesium and vitamin K. It’s also low in sugar and high in fibre!
Pumpkin Breakfast Recipes
Start your day off with one of these delicious pumpkin breakfast recipes. From pumpkin pancakes to protein bars, they’re a great way to get in some healthy nutrients and feel full for longer.
5-Ingredient Pumpkin Protein Pancakes
30 minutes minutes
These 5-Ingredient Pumpkin Protein Pancakes are a healthy and delicious breakfast idea that can be frozen and reheated in the toaster.
Make this recipe
Serving: 2pancakes | Calories: 156kcal | Carbohydrates: 9g | Protein: 21g | Fat: 5g | Saturated Fat: 3g | Cholesterol: 63mg | Sodium: 146mg | Potassium: 286mg | Fiber: 1g | Sugar: 3g | Vitamin A: 4855IU | Vitamin C: 1mg | Calcium: 176mg | Iron: 1mg
Pumpkin Oatmeal Breakfast Bars via Food Faith Fitness
These pumpkin oatmeal breakfast bars bring the spicy-sweet flavors of fall to your morning! Make them in a slow cooker for a healthy, gluten free breakfast!
Pumpkin Pie Overnight Oats with Chia via Ambitious Kitchen
These creamy pumpkin pie overnight oats with chia are the best make-ahead breakfast. Add your fav toppings to these pumpkin overnight oats!
Vegan Pumpkin Quinoa Breakfast via Cotter Crunch
This Creamy Pumpkin Quinoa Breakfast is a balanced vegan breakfast with pumpkin, quinoa, coconut milk, maple and nuts, that's easy to cook on the stove top or in the slow cooker.
Pumpkin Bread, Muffins & Snacks
Nothing says fall like a warm slice of pumpkin bread or a pumpkin muffin! Check out my favourite pumpkin snack recipes – they’re super delicious and really healthy.
Pumpkin Spice Latte Protein Bars
45 minutes minutes
These Pumpkin Spice Latte Protein Bars are a healthy and delicious snack that taste just like your favourite fall Starbucks drink!
Make this recipe
Serving: 1g | Calories: 277kcal | Carbohydrates: 28g | Protein: 19g | Fat: 11g | Saturated Fat: 2g | Cholesterol: 45mg | Sodium: 68mg | Potassium: 279mg | Fiber: 3g | Sugar: 9g | Vitamin A: 3831IU | Vitamin C: 2mg | Calcium: 151mg | Iron: 2mg
Rosemary Almond Flour Pumpkin Bread via Cotter Crunch
This almond flour pumpkin bread is gluten and dairy-free for an easy and quick savory bread recipe perfect for fall! It's also paleo friendly.
Healthy Maple Glazed Pumpkin Muffins via Pinch of Yum
These Healthy Maple Glazed Pumpkin Muffins use whole grains, less oil, and less sugar to make a jumbo fall muffin.
Pumpkin Latte & Drink Recipes
Pumpkin spice lattes are where it's at! Enjoy the flavours of fall all year round with this delicious pumpkin latte and drink recipes. They're easy to make at home with fewer calories.
Pumpkin Cream Cold Brew Coffee {Starbucks Copycat}
12 hours hours 20 minutes minutes
This Pumpkin Cream Cold Brew Coffee is a copycat of the Starbucks recipe and is perfect for fall. Plus, it’s made with real pumpkin!
Make this recipe
Calories: 137kcal | Carbohydrates: 18g | Protein: 1g | Fat: 6g | Saturated Fat: 4g | Polyunsaturated Fat: 0.3g | Monounsaturated Fat: 2g | Cholesterol: 19mg | Sodium: 39mg | Potassium: 97mg | Fiber: 2g | Sugar: 15g | Vitamin A: 2636IU | Vitamin C: 1mg | Calcium: 78mg | Iron: 1mg
Pumpkin Spice Latte {Starbucks Copycat}
15 minutes minutes
This homemade Pumpkin Spice Latte is the perfect fall drink that tastes just like the Starbucks version. It's made with real pumpkin puree!
Make this recipe
Calories: 153kcal | Carbohydrates: 26g | Protein: 6g | Fat: 4g | Saturated Fat: 2g | Cholesterol: 14mg | Sodium: 97mg | Potassium: 248mg | Fiber: 1g | Sugar: 24g | Vitamin A: 2515IU | Calcium: 224mg | Iron: 1mg
Starbucks Pumpkin Spice Frappuccinos
15 minutes minutes
These Starbucks Pumpkin Spice Frappuccinos are a tasty spin on a fall fave – they’re perfect for iced coffee lovers with way less calories!
Make this recipe
Calories: 227kcal | Carbohydrates: 50g | Protein: 4g | Fat: 3g | Saturated Fat: 2g | Cholesterol: 9mg | Sodium: 91mg | Potassium: 264mg | Fiber: 1g | Sugar: 48g | Vitamin A: 4887IU | Vitamin C: 1mg | Calcium: 168mg | Iron: 3mg
Pumpkin Soup & Dinner Recipes
While pumpkin is usually more common in snacks, sweets and drinks, it’s also a great way to add some flavour to dishes like pasta, curries and soups. Check out these healthy pumpkin dinner recipes.
The Best Stuffed Pumpkin Recipe
1 hour hour
Move over stuffed squash, Stuffed Pumpkins are here! They're topped with gruyere cheese and have a delicious homemade turkey sausage filling.
Make this recipe
Calories: 505kcal | Carbohydrates: 50g | Protein: 45g | Fat: 18g | Saturated Fat: 8g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 7g | Trans Fat: 0.02g | Cholesterol: 99mg | Sodium: 313mg | Potassium: 2826mg | Fiber: 5g | Sugar: 20g | Vitamin A: 60152IU | Vitamin C: 80mg | Calcium: 553mg | Iron: 7mg
Creamiest Pumpkin Mac and Cheese
30 minutes minutes
This is the Creamiest Pumpkin Mac and Cheese in existence! The secret to the creaminess is evaporated milk – it's perfect for the holidays.
Make this recipe
Calories: 533kcal | Carbohydrates: 67g | Protein: 23g | Fat: 19g | Saturated Fat: 12g | Cholesterol: 59mg | Sodium: 419mg | Potassium: 459mg | Fiber: 4g | Sugar: 10g | Vitamin A: 6905IU | Vitamin C: 3mg | Calcium: 425mg | Iron: 2mg
Creamy Pumpkin Curry Soup
40 minutes minutes
This Creamy Pumpkin Curry Soup comes together with coconut milk, canned pumpkin and curry paste. It's a delicious twist on fall comfort food!
Make this recipe
Calories: 212kcal | Carbohydrates: 16g | Protein: 3g | Fat: 17g | Saturated Fat: 15g | Sodium: 169mg | Potassium: 690mg | Fiber: 2g | Sugar: 6g | Vitamin A: 12938IU | Vitamin C: 17mg | Calcium: 57mg | Iron: 4mg
Healthy One Pot Pumpkin Alfredo
45 minutes minutes
ThisHealthy One Pot Pumpkin Alfredo with chicken, roasted red peppers and crispy sage is a lighter fall-themed version of the classic dish.
Make this recipe
Calories: 519kcal | Carbohydrates: 66g | Protein: 31g | Fat: 14g | Saturated Fat: 6g | Cholesterol: 79mg | Sodium: 727mg | Potassium: 700mg | Fiber: 3g | Sugar: 9g | Vitamin A: 3546IU | Vitamin C: 8mg | Calcium: 200mg | Iron: 2mg
Thai Pumpkin Curry
40 minutes minutes
This Thai Pumpkin Curry is made in one pot for an easy fall meal – this spicy dish is flavoured with coconut milk, red curry paste, garlic and ginger.
Make this recipe
Calories: 402kcal | Carbohydrates: 37g | Protein: 21g | Fat: 20g | Saturated Fat: 16g | Cholesterol: 50mg | Sodium: 505mg | Potassium: 732mg | Fiber: 3g | Sugar: 3g | Vitamin A: 8531IU | Vitamin C: 39mg | Calcium: 62mg | Iron: 4mg
One Pot Eggplant, Pumpkin and Chickpea Curry via Heavenlynn Healthy
This one pot eggplant, pumpkin and chickpea curry recipe is a healthy and wholesome meal that's perfect for fall.
Healthy Pumpkin and Sage Stuffed Shells via Eat Yourself Skinny
These Healthy Pumpkin and Sage Stuffed Shells are the perfect Fall recipe with flavors like cinnamon and nutmeg and less than 300 calories per serving!
Easy Pumpkin Soup from Canned Pumpkin via Salt & Lavender
This vegan pumpkin soup from canned pumpkin is fast, easy, and comforting! Coconut milk makes it extra silky and delicious.
Healthy Pumpkin Alfredo via The Endless Meal
This pumpkin alfredo is lusciously creamy, delicious, and healthy, too. It’s a simple dinner recipe that is ready in just 35 minutes!
Pumpkin Dessert Recipes
Have a sweet tooth? You’re going to love these pumpkin desserts. They’re all on the healthier side, too, so you don’t have to feel guilty about indulging in these sweet treats!
Pumpkin Cupcakes via Texanerin Baking
These are best pumpkin cupcakes you’ll ever have! They're so incredibly moist, delicious and easy, with gluten-free, whole grain and all-purpose flour options.
Healthy Oatmeal Pumpkin Bars via Paleo Gluten Free
These gluten free sugar free snack bars can also be called breakfast or dessert! Only a few ingredients make up these healthy pumpkin bars.
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Created by Taylor Stinson
Hey there, my name's Taylor! I’m the founder of The Girl on Bloor, a food blog where I share healthy meal prep recipes for busy people. I'm a busy city girl living in downtown Toronto on (you guessed it!) Bloor Street. I've got 10 years experience meal prepping, along with a Master's degree in journalism, and you can find my work across the internet featured on publications such as Buzzfeed, HuffPost, Women's Health, Reader's Digest and more. I also run the awesome 5-Day Meal Prep Challenge, which is a free email course and Facebook group where I share my meal planning strategies and easy meal prep tips and recipes. Be sure to check out my free beginner’s guide to meal prep and follow me on Facebook, YouTube and Instagram to get my latest recipes and meal prep tips!
Reader Interactions
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Erin says
I don’t even know what to start with! They all look so delicious. Thanks for including my cupcakes! Shared on Pinterest, FB and Twitter. 😀
Reply
Taylor Stinson says
Thank you so much Erin 🙂
Reply
Natasha says
Thanks for including my pumpkin soup, Taylor! These all look so yummy. 🙂
Reply
Taylor Stinson says
Of course!!! It looks so delicious I just wish I had time to make everything hahah
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