In addition to being a classic fall decoration, pumpkins are a nutritional powerhouse that get their vibrant orange hue from antioxidants like beta-carotene (which converts to vitamin A). They’re also packed with filling fiber, vitamins and minerals. Get creative with pumpkins by using them for sweet and savory treats. These 10 recipes include smoothies, protein-packed muffins and more — all for less than 400 calories per serving.
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1. PUMPKIN SPICE SMOOTHIE | MYFITNESSPAL’S RECIPES
Nutrition (per serving): Calories: 253; Total Fat: 7g; Saturated Fat: 4g; Monounsaturated Fat: 0g; Cholesterol: 20mg; Sodium: 70mg; Carbohydrate: 34g; Dietary Fiber: 3g; Sugar: 23g; Protein: 12g
2. INSTANT POT PUMPKIN SOUP WITH CRISPY SAGE LEAVES | MYFITNESSPAL’S RECIPES
Nutrition (per serving): Calories: 133; Total Fat: 5g; Saturated Fat: 1g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 81mg; Carbohydrate: 21g; Dietary Fiber: 5g; Sugar: 5g; Protein: 4g
3. PUMPKIN PIE OATMEAL | MYFITNESSPAL’S RECIPES
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
4. PUMPKIN SPICE BUNDLETTES WITH CHAI TEA GLAZE | MYFITNESSPAL’S RECIPES
Nutrition (per serving): Calories: 180; Total Fat: 5g; Saturated Fat: 3g; Monounsaturated Fat: 1g; Cholesterol: 26mg; Sodium: 225mg; Carbohydrate: 34g; Dietary Fiber: 3g; Sugar: 19g; Protein: 3g
5. CHOCOLATE CHIP PUMPKIN BREAD | MYFITNESSPAL’S RECIPES
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. PUMPKIN AND CHICKPEA CURRY | MYFITNESSPAL’S RECIPES
Nutrition (per serving): Calories: 352; Total Fat: 25g; Saturated Fat: 22g; Monounsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 401mg; Carbohydrate: 26g; Dietary Fiber: 5g; Sugar: 14g; Protein: 10g
7. SLOW COOKER PUMPKIN CHILI WITH BULGUR | MYFITNESSPAL’S RECIPES
Nutrition (per serving): Calories: 183; Total Fat: 1g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 362mg; Carbohydrate: 39g; Dietary Fiber: 12g; Sugar: 8g; Protein: 9g
8. PUMPKIN PIE POWER BITES | ELLE PENNER FOR MYFITNESSPAL
Nutrition (per serving): Calories: 77; Total Fat: 2g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 16mg; Carbohydrate: 14g; Dietary Fiber: 2g; Sugar: 8g; Protein: 2g
9. PUMPKIN CHOCOLATE CHIP OAT PROTEIN MUFFINS | AMBITIOUS KITCHEN
Nutrition (per serving): Calories: 119; Total Fat: 2g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 2mg; Sodium: 212mg; Carbohydrate: 25g; Dietary Fiber: 6g; Sugar: 7g; Protein: 9g
10. PUMPKIN BAKED OATMEAL | EAT THE GAINS
Nutrition (per serving): Calories: 183; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 0g; Cholesterol: 44mg; Sodium: 60mg; Carbohydrate: 24g; Dietary Fiber: 7g; Sugar: 3g; Protein: 6g
11. NO-BAKE PUMPKIN CHEESECAKE | SKINNYTASTE
Nutrition (per serving): Calories: 187; Total Fat: 10g; Saturated Fat: 3g; Monounsaturated Fat: 1g; Cholesterol: 6mg; Sodium: 178mg; Carbohydrate: 21g; Dietary Fiber: 2g; Sugar: 13g; Protein: 3g
12. PUMPKIN SPICE PANCAKES | THE WHEATLESS KITCHEN
Nutrition (per serving): Calories: 237; Total Fat: 12g; Saturated Fat: 7g; Monounsaturated Fat: 1g; Cholesterol: 106mg; Sodium: 497mg; Carbohydrate: 23g; Dietary Fiber: 5g; Sugar: 2g; Protein 8g
13. VEGAN PUMPKIN CURRY | DIETITIAN DEBBIE DISHES
Nutrition (per serving): Calories: 328; Total Fat: 14g; Saturated Fat: 4g; Monounsaturated Fat: 4g; Cholesterol: 0mg; Sodium: 444mg; Carbohydrate: 25g; Dietary Fiber: 12g; Sugar: 15g; Protein: 21g
Originally published October 2019, updated with additional reporting
