When people think of cooking in the fall season, one food seems to come to mind… That cherished and loved pumpkin!
Pumpkin in almost everything has become more sought out over the past few years. But its use has been incorporated into foods for centuries.
Continue enjoying the fall superfood with these easy and healthy pumpkin recipes this fall. (And whenever else a pumpkin craving may arise!)
12 Healthy Pumpkin Recipes
From sweet treats to savory dinner options, do not miss out on these fresh pumpkin recipes this fall season.
1. Pumpkin Spiced Latte
Also popularized as "PSL," pumpkin spice lattes can be quite high in sugar from syrups. Take a nutritional spin on that beloved coffee drink with these quick steps:
1. Whisk ½ cup of nonfat milk with one tablespoon of canned or fresh pumpkin puree over medium heat in a small pot.
2. Continue to mix and add in a pinch of cinnamon, nutmeg, and ginger.
3. Once the mixture becomes frothy, pour atop favorite coffee.
2. Pumpkin Oatmeal
Complement that "PSL" and further spice up your morning with a warm bowl of pumpkin oatmeal. Here is how to do it:
1. Start by preparing ½ cup oats either with water or milk.
2. Stir in ¼ cup of canned pumpkin along with pumpkin pie spice or ground cinnamon, nutmeg, ginger, and allspice.
3. Prior to serving, drizzle honey or maple syrup atop. Add sliced banana, pecans, or pumpkin seeds as desired.
3. Pumpkin Pancakes
Cozy up to a healthy and hearty stack of pumpkin pancakes this fall! Not only are they simple to make, but packed with those Autumn flavors you love.
• 2 eggs, large
• 1/4 cup canned pumpkin
• 1 teaspoon pure maple syrup
• ¼ teaspoon vanilla extract
• 1/4 cup almond flour
• ½ teaspoon baking powder
• ¼ teaspoon ground cinnamon
• ⅛ teaspoon ground nutmeg
• Optional: mini chocolate chips, berries, apple chunks
1. Whisk the 2 eggs in a small bowl. Add in the pumpkin, maple syrup, and vanilla extract. Then add the almond flour, baking powder, cinnamon, and nutmeg and mix until well combined.
2. Heat nonstick pan over low to medium heat. Once the pan is fully heated, spray with cooking spray and spoon in 1/4 cup of batter.
3. Cook for 3 to 4 minutes on the first side then flip to cook the other side for 2 to 3 minutes.
4. Plate the pancakes and top with nut butter, cream cheese frosting, maple syrup, or other favorite pancake toppings.
4. Pumpkin Pie Tartlets
Desiring the taste of pumpkin pie and feeling a little more adventurous to create your own crust? This pumpkin pie tartlet recipe is for you!
The delicious pumpkin pie tartlets use minimal ingredients and are heart-healthy and gluten-free. Each tart also contains a mere 150 calories and 12 grams of net carb. And not to mention, the tart packs 4 grams of protein!
In search of a vegan Thanksgiving dessert option? Then this healthy pumpkin pie is for you!
5. Pumpkin Pie Protein Shake
The flavors of pumpkin pie with 25 grams of protein? Now that sounds too good to be true!
Luckily, bistroMD has made that health dream into a nutritious reality with this pumpkin pie protein shake.
Enjoy for a satiating breakfast or post-workout recovery option. It can also satisfy any sweet tooth whenever one may hit this fall season!
6. Gluten-Free Pumpkin Bread Pudding
Pumpkin, bread, and pudding? The trifecta more than likely has your taste buds salivating!
This pumpkin bread pudding combines all those delectable flavors into one nutritious dessert! It is also gluten-free and safe for those managing Celiac disease and a gluten allergy or sensitivity.
7. Quinoa and Pumpkin Seed Stuffed Acorn Squash
Straight from bistroMD's chefs, this quinoa and pumpkin seed stuffed acorn squash brings together some of the fall's favorites! These include pumpkin and squash themselves, along with apple, cranberry, nutmeg, and cardamom.
Truly, the fall-inspired dish is packed with plant-based protein, fiber, and flavor. The recipe is vegetarian and vegan-friendly as well.
8. Pumpkin Chili
Fall lovers commonly appreciate a large, warm bowl of chili during a cool evening. Fill the house with a pleasant aroma with a pumpkin chili!
• 2 tablespoons olive oil
• 1 small red onion, diced
• 1 green bell pepper, diced
• 1 jalapeño pepper, seeded and finely chopped
• 2 cloves garlic, finely chopped
• 16 ounces ground turkey
• 1, 28-ounce can diced tomatoes, undrained
• 1, 15-ounce can pumpkin purée
• ½ cup chicken broth
• 2 tablespoons chili powder
• 1 teaspoon ground cumin
• 1 teaspoon oregano
• Salt and pepper, to taste
• 1, 15-ounce can kidney beans, rinsed and drained
• 1, 15-ounce can black beans, rinsed and drained
1. Place a large pot over medium-high heat. Add the olive oil and sauté the onion, bell pepper, jalapeño, and garlic.
2. Add ground turkey and cook until browned. Add tomatoes, pumpkin, chicken broth, chili powder, cumin, oregano, salt, and pepper and bring to a boil.
3. Reduce heat to medium-low and add beans. Cover and simmer, stirring occasionally, for about 30 minutes.
4. Serve with sour cream, shredded cheese, avocado, and other desired toppings.
For a vegetarian option, omit the ground turkey and use vegetable broth instead of the chicken broth.
9. Pumpkin Curry with Shrimp
For a unique twist on a Thanksgiving classic, try this pumpkin curry with shrimp, a bistroMD original recipe!
And if shrimp is undesired, it can certainly be left out to best accommodate your personal preference.
10. Pumpkin Soup
Most cream-based soups are high in fat. However, this pumpkin soup recipe will keep you warm during a cool fall day without packing on unwanted fat and calories!
11. Roasted Pumpkin Seeds
Pumpkin puree is great and all, but do not skip out on the pumpkin seeds! Pumpkin seeds provide an ample supply of nutrients while adding a healthful crunch to meals and snacks. Or, simply enjoyed on their own!
Roasting pumpkin seeds is also actually a super easy process! Here is how to do it:
1. After deseeding the pumpkin, clean them off by separating the stringy pulp from the seeds. Rinse the seeds under cold water and shake dry.
2. Preheat oven to 300°F, spread seeds on a non-stick baking sheet, and roast for 30 minutes.
3. Toss warm seeds in olive oil, salt to taste, and desired seasonings and spices. Return back to sheet and oven until golden, roughly 15 to 20 minutes.
12. Pumpkin Seed Trail Mix
Trail mix is the perfect on-the-go snack, especially when hitting the trails!
Make a pumpkin seed trail mix by combining the pumpkin seeds prepared above with other favorite mix-ins. This may include slivered almonds, sunflower seeds, and dried cranberries.
The trail mix can also offer a nice crunch to a hearty bowl of oatmeal or yogurt parfait.