Pumpkin spice and everything nice…this is what autumn is made of! And just because we’re approaching a pumpkin spice plateau doesn’t make it any less festive to eat, sleep, dream and breathe pumpkin. Adding pumpkin is a great way to give texture, color and important nutrients (namely fiber, vitamin A and C) to your diet. We’re all for that and celebrating pumpkin season, so here are 10 delicious, sweet and savory pumpkin recipes for you to enjoy!
SWEET
Pumpkin Spice Pancakes | The Wheatless Kitchen
If there’s a heaven for little pumpkin spice jars anywhere it’d be in these pillowy slabs of flour-less pumpkin spice pancakes! This breakfast treat is gluten-free and made from oat flour, whole oats and pumpkin puree. Serve with a small pat of butter and drizzle of maple syrup and you’d be hard pressed to find a more satisfying breakfast.
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
Pumpkin Pie Power Bites | Runtastic Fitness + MyFitnessPal
These on-the-go pumpkin pie power bites packs plenty of energy, protein and fiber because they’re made with goodies like real pumpkin puree, medjool dates, honey, peanut butter, oats and chocolate chunks. The recipe makes up to 22 nutrient dense bites that are portable for your hikes, runs or kayaking trips.
Nutrition (per serving): Calories: 93; Total Fat: 3g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 37mg; Total Carbohydrate: 16g; Dietary Fiber: 2g; Sugars: 9g; Protein 2g
Mini Vegan Pumpkin Muffins| Eating Bird Food
Adorable miniature pumpkin muffins are scrumptious and full of pumpkin flavor. The recipe uses unsweetened applesauce and pumpkin puree giving these muffins max moistness without needing much fat. And…they’re 55 calories a piece!
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
Pumpkin Spice Oatmeal| Skinnytaste
Start your morning right with a bowl of high fiber, whole grain pumpkin spice oatmeal that delivers both crunch and flavor. Pumpkin spice infused oats is complemented by a dollop of pumpkin butter and handful of pumpkin granola.
Nutrition (per serving): Calories: 230; Total Fat: 5g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 94mg; Total Carbohydrates: 39g; Dietary Fiber: 5g; Sugars: 11g; Protein: 6g
Slow Cooker Pumpkin Spiced Apples| Maebells
This is the classic ultimate-autumn-fruit meets ultimate-autumn-spice story! Slow-cooked pumpkin spiced apples is one of the few healthy slow cooked dessert recipes out there. Each scrumptious, but fiber-full, bowl is under 200 calories leaving you room to a la mode with a small scoop of vanilla ice cream.
Nutrition (per serving): Calories: 157; Total Fat: 6g; Saturated Fat: 4g; Cholesterol: 15mg; Sodium: 46mg; Carbohydrate: 27g; Dietary Fiber: 4g; Sugar: 21g; Protein 0g
Spicy, Not Sinful Pumpkin Spice Latte| Elle Penner, MPH, RD, MyFitnessPal Dietitian
Of course, no pumpkin recipe roundup would be complete without at least one entry of the popular PSL (pumpkin spice latte)! Lucky for you the MyFitnessPal version is on the lighter side shaving off the extra calories and sugar notorious in the cafe versions of PSL.
Nutrition (per serving): Calories: 228; Total Fat: 4g; Saturated Fat: 3g; Cholesterol: 23mg; Sodium: 210mg; Carbohydrate: 32g; Dietary Fiber: 0g; Sugar: 32g; Protein 15g
SAVORY
Harvest Salad with Creamy Pumpkin Balsamic Vinaigrette | Love & Zest
You’ve been there, you’ve baked that so why not use pumpkin pie spice to make a creamy pumpkin vinaigrette dressing? This harvest salad smothers crispy greens, pecans, apples, cucumbers and so much more fall goodies in a drizzle of dressing that evokes the aroma of autumn: pumpkin spice!
Nutrition (per serving): Calories: 272; Total Fat: 21g; Saturated Fat: 4g; Monounsaturated Fat: 13g; Cholesterol: 7mg; Sodium: 143mg; Total Carbohydrate: 18g; Dietary Fiber: 3g; Sugars: 12g; Protein 5g
Pumpkin Lentil Curry| Jennifer Pantin
Have you tried putting pumpkins in curry? Rich and flavorful pumpkin lentil curry can be made in advance and refrigerated for future meals. It gets better on the second and third day as the flavors meld together so if I were you I’d start cooking now.
Nutrition (per serving): Calories: 252; Total Fat: 9g; Saturated Fat: 4g; Cholesterol: 0mg; Sodium: 833mg; Carbohydrate: 35g; Dietary Fiber: 12g; Sugar: 8g; Protein: 10g
Pumpkin Goat Cheese Dip | Running to the Kitchen
Party dip is a great way to showcase the creaminess and color of pumpkin puree. When your friends come over try this creamy and tart goat cheese dip with hearty crackers.
Nutrition (per serving): Calories: 81; Total Fat: 6g; Saturated Fat: 3g; Cholesterol: 11mg; Sodium: 133mg; Carbohydrate: 3g; Dietary Fiber: 0g; Sugar: 2g; Protein: 4g
Creamy Pumpkin Pasta with Parmesan Sage | Bake Your Day
Check out this pumpkin pasta recipe to spice up your meatless Mondays! Enjoy toothsome penne pasta smothered in a parmesan pumpkin sage sauce. You can omit the parmesan cheese for a vegan-friendly option.
Nutrition (per serving): Calories: 481; Total Fat: 11g; Saturated Fat: 2g; Cholesterol: 7mg; Sodium: 211mg; Carbohydrate: 75g; Dietary Fiber: 12g; Sugar: 9g; Protein: 21g
