Get Into the Fall Spirit With These Pumpkin Recipes That Are Actually Healthy (2024)

This spicy stir-fry recipe from Purely Pumpkin is chock-full of delicious veggies; the cashews add a crunch to the creamy sweetness of the pumpkin. Serve over brown rice or quinoa for a vitamin-packed, belly-filling meal.

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When you're cooking with pumpkin—or carving up a Jack-o'-lantern—be sure to save the seeds. You can sprinkle them on top of coconut yogurt for this healthy breakfast treat, from Jillian Michaels, that tastes like autumn.

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This light and tasty noodle dish from the Food Fix Up app pairs roasted pumpkin and sautéed shrimp with a zesty lime-tamari marinade. Delish!

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Two of our all-time favorite flavors—pumpkin and peanut—get a cold-weather mashup in this hearty soup, which packs an extra punch from chili flakes, garlic, and turmeric.

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This recipe may be sugar-free, but it tastes just as indulgent as your go-to pancake recipe. The sweetness of the pumpkin puree, pumpkin pie spice, and honey helps offset the saltiness of the bacon and buttermilk, resulting in a fluffy stack of autumnal perfection.

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Switch things up and swap your sweet potato fries for pumpkin instead. Baked in olive oil and a teaspoon of curry powder, these fries still deliver a sweet-and-savory kick; plus, a mix of ketchup and hot sauce takes things up a notch by adding a little bit of heat.

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The perfect solution to your mid-afternoon cravings, these fudgy pumpkin balls will give you a burst of energy to finish out the day. This bite-sized snack requires just six ingredients and is ready to eat in 15 minutes. Plus, they're only 150 calories per serving (two energy bites) and deliver 6 grams of protein and 4 grams of fiber. Not bad!

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The best way to avoid a boring salad? Make it seasonal! Using winter greens as a base, this mix is bursting with interesting flavors—from pumpkin to pomegranate to crumbled goat cheese. Paired with a homemade pumpkin seed oil vinaigrette (which offers a nice tang, thanks to Dijon mustard and champagne vinegar), this salad will become your go-to lunch for fall.

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Pumpkin pie is a must-have during fall, but sometimes you want to satisfy your craving without indulging in tons of sugar and calories (and all the prep work to bake one). So why not whip up pie in a cup instead? Using sugar-free instant vanilla pudding, milk, pure pumpkin puree, and low-fat whipped topping, you'll have a satisfying dessert in just 15 minutes.

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Pumpkin bread can easily pack loads of sugar and calories (especially if frosting is involved), but this simple loaf utilizes Greek yogurt and coconut oil for moisture, while honey, vanilla, spices, and pure pumpkin offer natural sweetness. We promise you won't miss the packaged pumpkin bread at your local grocery store.

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Sometimes simple is best. If you enjoy pumpkin on its own, roast one up with a drizzle of olive oil and a sprinkle of salt and pepper. Pair it with sharp feta for some tang and cilantro for fresh flavor and color.

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Blend the following ingredients and enjoy:

½ cup canned pumpkin
½ cup vanilla soy milk
½ cup crushed ice
1 Tbsp honey
1 tsp pumpkin pie spice

NUTRITION (per serving) 62 cal, 5 g pro, 34 g carb, 2 g fat, 0.5 g sat fat, 0 mg chol, 4 g fiber, 55 mg sodium

The best of fall flavors come together in this soup recipe. Onion, curry powder, and minced garlic bring the comfort, while honey, apple, and pumpkin give that dose of sweetness. If you can't get enough of soup during the colder months, make sure you check out these easy slow-cooker soup recipes for more inspiration.

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A warm bowl of oatmeal is the perfect breakfast once chilly weather hits. To make it even more comforting, add your favorite flavors like pumpkin, vanilla, and ground cinnamon. While the fiber in oatmeal is super filling, you can make this classic breakfast even more satisfying with 1/2 scoop of your favorite vanilla protein powder.

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SHOP PROTEIN POWDER

Pasta is the ultimate comfort food, but you can make it even cozier by incorporating plenty of garlic, pumpkin, and Parmesan shavings. Simply use a package of mushroom agnolotti and create your own pumpkin-inspired pasta sauce for a simple 15-minute meal.

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You can still make a decadent soufflé using real pumpkin, all your favorite spices, and sugar substitutes like Splenda and maple syrup. This recipe incorporates a generous dose of pumpkin pie spice, ginger, ground cinnamon, and chopped walnuts to serve up all of your favorite autumnal flavors without breaking the calorie bank.

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Your classic beef stew just got a seasonal makeover with the addition of pumpkin, nutmeg, and ground ginger. Packed with protein, fiber (thanks to veggies like celery and bell pepper), and tons of flavor, this one is sure to please on a cold night.

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This creamy bisque incorporates bell peppers for antioxidants, potatoes for thickness, balsamic vinegar for tang, garlic and onion for even more flavor, pumpkin for a burst of bright color, and pumpkin seeds for crunch. You'll have this fiber-rich meal ready in under an hour, too.

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¼ cup canned pumpkin
½ small pear, chopped
1 tsp honey
¾ c low-fat plain yogurt
½ c Kashi GoLean cereal
1 Tbsp chopped walnuts

Stir pumpkin, pear, and honey into yogurt. Top with cereal, walnuts, and remaining chopped half pear. Creates 2 servings.

NUTRITION (per serving) 362 cal, 19 g pro, 61 g carb, 12 g fiber, 8.5 g fat, 2.5 g sat fat, 177 mg sodium

If you prefer to prep your breakfast the night before, then you have to try overnight oats. Simply combine all of your ingredients into a jar and take it with you on the go the next day. This seasonal recipe includes maple syrup, cinnamon, real pumpkin, and pecans for a tasty and satisfying morning meal.

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