More than just a front-porch decoration on Halloween, pumpkin is a nutrient-dense squash full of fiber, vitamins (namely A, C and E) and minerals. To help you incorporate more of this vegetable powerhouse into your diet, we’ve compiled 12 fantastic meatless recipes. (Bonus: All these recipes use budget-friendly, hassle-free canned pumpkin purée!)
1. Pumpkin Oat Pancakes | Cookie and Kate
Radiating with the essence of fall, these flourless pumpkin pancakes are laden with hearty oats and warming spices. Fluffy spiced flapjacks in 25 minutes? This recipe is a keeper! Serve with maple syrup and fresh seasonal fruit. Recipe makes 4 servings at 2 pancakes each.
Nutrition (per serving): Calories: 334; Total Fat: 14g; Saturated Fat: 7g; Monounsaturated Fat: 1g; Cholesterol: 94mg; Sodium: 487mg; Carbohydrate: 43g; Dietary Fiber: 7g; Sugar: 4g; Protein: 11g
2. Mini Pumpkin Muffins | Eating Bird Food
Looking for an adorable snack? These mini pumpkin muffins are a must-try this season. At 55 calories per muffin, you can enjoy a sweet snack in moderation. If you’re feeling decadent, toss in butterscotch chips or some chopped pecans! Recipe makes 32 servings at 1 mini muffin each.
Nutrition (per serving): Calories: 55; Total Fat: 1g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 91mg; Total Carbohydrates: 12g; Dietary Fiber: 1g; Sugars: 6g; Protein: 1g
3. Pumpkin Pie Smoothie | Paleo Leap
We haven’t forgotten about those living in year-round warm climates. Celebrate the holidays with this frosty, pumpkin-spiced treat! This smoothie is blended with pumpkin purée, yogurt and banana for an unbelievably creamy breakfast. Recipe makes 4 servings at 1 cup each.
Nutrition (per serving): Calories: 99; Total Fat: 2g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 8mg; Sodium: 32mg; Carbohydrate: 17g; Dietary Fiber: 2g; Sugar: 10g; Protein: 3g
4. Healthy Pumpkin Chili | The Glowing Fridge
You’ve had chili, but have you had pumpkin chili? Pumpkin adds creaminess and sweetness to this classic dish. One bite of this hearty fall stew will make you swoon. Not to mention, this warm, cozy recipe is chock-full of budget-friendly veggies like bell peppers, onions and beans. Recipe makes 4 servings.
Nutrition (per serving): Calories: 326; Total Fat: 1g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 677mg; Carbohydrate: 65g; Dietary Fiber: 29g; Sugar: 12g; Protein: 18g
5. Chocolate Chip Pumpkin Bread | MyFitnessPal’s Original Recipes
Make your oven scream “Autumn!” with a loaf of pumpkin-spiced bread studded with chocolate chips. A slice of this bread pairs well with a cup of hot coffee. For a more satisfying breakfast, slather a slice with your favorite nut butter. Recipe makes 6 servings.
Nutrition (per serving): Calories: 387; Total Fat: 16g; Saturated Fat: 4g; Monounsaturated Fat: 6g; Cholesterol: 31mg; Sodium: 324mg; Carbohydrate: 60g; Dietary Fiber: 3g; Sugar: 33g; Protein: 4g
6. Skinny Pumpkin Cheesecake Bars | Amy’s Healthy Baking
Move over pumpkin pie, pumpkin cheesecake is in town. These skinny cheesecake bars are lower in sugar, fat and calories than their traditional counterpart but are still abundant in flavor. Don’t have stevia? Feel free to use sugar. Recipe makes 16 servings at 1 bar each.
Nutrition (per serving): Calories: 76; Total Fat: 3g; Saturated Fat: 2g; Monounsaturated Fat: 0g; Cholesterol: 13mg; Sodium: 53mg; Carbohydrate: 8g; Dietary Fiber: 1g; Sugar: 2g; Protein: 4g
7. Pumpkin Pie Oatmeal | MyFitnessPal’s Original Recipes
Spice up your morning with a warm bowl of pumpkin pie-spiced oatmeal, made with pumpkin purée and a touch of honey. With this scrumptious pumpkin pie oatmeal, maybe you can break your pumpkin spice addiction. (Then again, maybe not!) Recipe makes 4 servings at 1 cup each.
Nutrition (per serving): Calories: 284; Total Fat: 5g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 8mg; Sodium: 231mg; Carbohydrate: 45g; Dietary Fiber: 5g; Sugar: 17g; Protein: 13g
8. Pumpkin Breakfast Cookies | Leelalicious
Made with whole-grain oats, cranberries and pumpkin seeds, these healthy pumpkin cookies are the perfect grab-and-go seasonal breakfast. Recipe makes 12 servings at 1 cookie each.
Nutrition (per serving): Calories: 192; Total Fat: 10g; Saturated Fat: 5g; Monounsaturated Fat: 1g; Cholesterol: 36mg; Sodium: 106mg; Carbohydrate: 22g; Dietary Fiber: 4g; Sugar: 11g; Protein: 5g
9. Pumpkin-Spiced Apple Chips | Cooking Light
This recipe marries the two best flavors of fall — apple and pumpkin spices — in a simple snack. You can mix up your own pumpkin pie spice or use a store-bought mix, if you prefer. Recipe makes 3 servings at 1 apple each.
Nutrition (per serving): Calories: 104; Total Fat: 0g; Saturated Fat: 0g; Monounsaturated Fat: 0 g; Cholesterol: 0mg; Sodium: 5mg; Carbohydrate: 28g; Dietary Fiber: 9g; Sugar: 17g; Protein: 0g
10. Simple Pumpkin Soup | Minimalist Baker
In search of a warm, comforting meal to soothe the soul on chilly nights? Look no further. This simple, satisfying bowl of pumpkin soup is made with just seven ingredients — most of them pantry staples — and takes no more than 15 minutes of prep! Recipe makes 4 servings.
Nutrition (per serving): Calories: 182; Total Fat: 9g; Saturated Fat: 3g; Monounsaturated Fat: 3g; Cholesterol: 0mg; Sodium: 585mg; Carbohydrate: 26g; Dietary Fiber: 5g; Sugar: 11g; Protein: 3g
11. Pumpkin Quesadilla with Lime-Jalapeno Yogurt | The Kitchn
If you’re over all your stand-by pumpkin dishes but believe there can never be enough pumpkin, this recipe will be a refreshing change of pace for your taste buds. Best served toasty hot out of the pan, these cheesy pumpkin quesadillas are paired with zesty, cool lime-jalapeño yogurt. Recipe makes 4 servings.
Nutrition (per serving): Calories: 340; Total Fat: 12g; Saturated Fat: 9g; Monounsaturated Fat: 1g; Cholesterol: 15mg; Sodium: 715mg; Carbohydrate: 36g; Dietary Fiber: 6g; Sugar: 8g; Protein: 24g
12. Pumpkin Spinach Lasagna | SkinnyMs.
Who says a lasagna needs to have meat? With layers upon layers of veggies, whole grains and cheesy goodness, this creamy pumpkin lasagna will impress your vegetarian friends at your next gathering. Recipe makes 8 servings.
Nutrition (per serving): Calories: 324; Total Fat: 14g; Saturated Fat: 7g; Monounsaturated Fat: 2g; Cholesterol: 26mg; Sodium: 373mg; Carbohydrate: 40g; Dietary Fiber: 3g; Sugar: 6g; Protein: 11g