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.

Discover and log these recipes and more in the MyFitnessPal app!

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