Pumpkin Recipes: 10 Ways to Go Beyond Pie!

Written by: Erin Coleman,

B.S. - Nutritional Science, R.D., L.D.

Writer, The Fit Father Project

Written by: Erin Coleman,

B.S. - Nutritional Science, R.D., L.D.

Writer, The Fit Father Project

pumpkin recipes

There is so much you can do with pumpkins besides make pies and jack-o'-lanterns … especially when you have the right pumpkin recipes!

Pumpkin is loaded with nutrients, and the pumpkin recipes below taste delicious in addition to being good for you!

Choose the best pumpkin recipes for you and your family based on your lifestyle and preferences.

Avoid recipes containing syrups, sugars, ingredients containing added sugar, and artificial sweeteners.

Add these pumpkin recipes to your fall menus to get you in the holiday spirit, as well as enhance the nutritional content of your meals.

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Nutritional Content of Pumpkins

Pumpkin is packed with fiber, vitamins, and other essential nutrients.

The nutritional breakdown of 1 cup of cubed fresh pumpkin is as follows:

  • Calories: 30
  • Carbohydrates: 7.5 grams
  • Fiber: 1 gram
  • Protein: 1 gram
  • Fat: 0 grams

Pumpkin is also a great source of iron, calcium, vitamin C, potassium, and vitamin A.

Pumpkin seeds are packed with essential nutrient too, as they're rich in fiber, protein, vitamins, minerals, and heart-healthy fats.

The nutritional content of 1/4 cup of roasted pumpkin seeds is as follows:

  • Calories: 170
  • Carbohydrates: 4 grams
  • Fiber: 2 grams
  • Protein: 9 grams
  • Fat: 15 grams

Pumpkin seeds are a great source of iron and also contain some calcium and potassium.

The nutritional breakdown of 1 tablespoon of pumpkin seed oil is:

  • Calories: 120
  • Carbohydrates: 0 grams
  • Fiber: 0 grams
  • Protein: 0 grams
  • Fat: 14 grams

Pumpkin seed oil is loaded with omega-3 fats that boost satiety and enhance brain health.

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Benefits of Pumpkins and Their Seeds

Because of the low calorie and high nutritional content of pumpkin, it can aid in healthy weight management and lower your risk of high cholesterol, heart disease, and other chronic conditions.

Pumpkins help you meet daily nutritional needs to reduce your risk of deficiencies.

You can work them into a variety of healthy pumpkin recipes!

Because pumpkin seeds are rich in protein, heart-healthy fats, and fiber, they help keep you full for long time periods.

These nutritious seeds aid in healthy weight management and muscle building, lower your risk of high cholesterol and heart disease, and enhance brain health and cognitive functioning.

Pumpkin seeds make an excellent between meal snack.

You can add them to salads, soups, hummus, oatmeal, Greek yogurt, trail mix, smoothies, and much more!

Add pumpkin seed oil to a variety of nutritious pumpkin recipes, including some of the ones below!

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Healthy Pumpkin Recipes

Healthy pumpkin recipes are those that are free from added sugar and artificial ingredients.

Consider the recipes below this fall season of any time of the year!

Pumpkin, Beef, and Black Bean Chili

This savory pumpkin, beef, and black bean chili recipe is the perfect addition to any fall-themed menu!

Ingredients

  • 1 1/4 pound of very lean ground round
  • 1 medium sweet onion
  • 1 red bell pepper
  • 3 cloves of garlic
  • Olive oil
  • 2 tablespoons of chili powder
  • 1 tablespoon of dried oregano
  • 1 1/2 teaspoons of ground cumin
  • 3 cups of sweet pumpkin or butternut squash
  • 1 can of black beans
  • 1 can of fire-roasted diced tomatoes
  • 1 can of beef broth (use low-sodium if needed)
  • 1 1/4 teaspoons of salt
  • 1 teaspoon of black pepper
  • Chopped fresh cilantro
  • Sliced fresh jalapeños

Instructions

  • Cook the beef in a large Dutch oven or skillet over medium-high heat and cook it for 8 minutes or until the beef crumbles and is no longer pink.
  • Remove the beef with a slotted spoon.
  • Cook onion, pepper, and garlic in olive oil for about 7 minutes in a skillet.
  • Stir in chili powder and the next 2 ingredients and cook the mixture for 1 more minute.
  • Stir in pumpkin and the next 5 ingredients.
  • Bring the mixture to a boil. Reduce the heat to low and simmer for 20 to 25 minutes or until the pumpkin gets tender.
  • Stir in cilantro and season the mixture to taste with salt and pepper.
  • Serve your chili with jalapeños and avocados or sour cream if you'd like.
  • Enjoy!

Servings: 6

Spicy Crockpot Pumpkin Soup

When the weather starts turning cool, warm up with this satiating, spicy crockpot pumpkin soup recipe!

Ingredients

  • 8 heaping cups of diced pumpkin
  • 1 cup of diced onion
  • 4 cloves of garlic
  • 2 red jalapeno peppers, chopped
  • 1 cup of cashews
  • 5 cups of vegetable broth
  • 1/4 teaspoon of salt
  • 1/4 teaspoon of pepper
  • 1 tablespoon of lemon juice
  • Pumpkin seeds, sliced jalapenos, or red pepper flakes as a garnish (optional)

Instructions

  • Roughly chop the pumpkin.
  • Once the pumpkin is cut, add all ingredients (except the lemon juice) to your crockpot and mix well to combine.
  • Cook the mixture on low for 6-8 hours or on high for 3-4 hours.
  • When the soup is done, add lemon juice and transfer the mixture to a blender or food processor.
  • Blend the mixture until smooth and place it in serving bowls.
  • Top with garnishes of your choice if you'd like, serve, and enjoy!

Servings: 9 cups

Pumpkin Veggie Burgers

Add pumpkin to this nutritious, flavorful pumpkin veggie burger recipe when you're grilling out this fall season!

Ingredients

  • 2 cups of boiled, cubed pumpkin
  • 1 can of white beans, rinsed and drained
  • 1 head of oven-roasted garlic
  • 1 tablespoon of chia seeds
  • 1 teaspoon of salt
  • 1 tablespoon of fresh sage, chopped
  • 1 teaspoon of fresh rosemary, chopped
  • 1 cup of cooked quinoa
  • 1/2 cup of diced red onion
  • 1/2 cup of quinoa flour
  • 1/2 cup of gluten-free panko breadcrumbs, plus more if desired
  • 2 tablespoons of coconut oil plus more for cooking

Instructions

  • In a food processor, combine pumpkin, white beans, garlic, chia, salt, sage, and rosemary.
  • Pulse the mixture a few times until everything gets broken up and mixed together well.
  • Place the mixture in a bowl and add quinoa, red onion, quinoa flour, and gluten-free panko breadcrumbs. Mix until smooth.
  • Freeze the mixture for 30 minutes to help the patties firm up and stick together.
  • Heat coconut oil in a large pan.
  • Form large handfuls of the pumpkin burger mixture into circular patties.
  • Lightly coat them with additional panko breadcrumbs if you'd like and cook the patties for a few minutes on each side until browned.
  • Repeat with the remaining veggie burger mix.
  • Serve the pumpkin burgers over a salad or gluten-free bread with tomatoes, alfalfa sprouts, and hummus.
  • Enjoy!

Servings: 6

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Roasted Pumpkin Seeds

This flavorful, roasted pumpkin seeds recipe makes a delicious between-meal snack!

You can also add roasted seeds to salads, trail mix, and many recipes!

Ingredients

  • 1 cup of raw pumpkin seeds, rinsed and dried
  • 1 tablespoon of olive oil
  • 1 teaspoon of salt
  • 1 teaspoon of smoked paprika or chili powder
  • 1/2 teaspoon of garlic powder
  • 1/2 teaspoon cayenne pepper

Instructions

  • Preheat your oven to 350 degrees Fahrenheit.
  • Line a large rimmed baking sheet with parchment paper.
  • In a medium bowl, use a large spoon or your hands to mix together pumpkin seeds, oil, and seasonings.
  • Spread the pumpkin seeds in a single layer on a prepared baking sheet.
  • Roast the seeds until golden, stirring halfway through, for about 15-20 minutes.
  • Start checking the seeds after 15 minutes and watch to make sure they don't burn.
  • Eat the seeds immediately or after cooling them.
  • Keep completely cooled leftover pumpkin seeds in an airtight container at room temperature for up to 3 days.
  • Enjoy!

Servings: 4

Pumpkin Pie Chia Pudding

Rather than choosing sweet treats as an energy booster, consider this nutritious pumpkin pie chai pudding recipe!

Ingredients

  • 1/2 cup of raw pecans
  • 1 1/2 cups of fresh or canned pumpkin puree
  • 1 1/2 cups of almond milk
  • 1 teaspoon of cinnamon
  • 1/2 teaspoon of ground ginger
  • 1/2 teaspoon of nutmeg
  • Pinch of sea salt
  • 1/4 cup of chia seeds
  • Fresh fruit, nut butter, cinnamon, or other toppings of your choice (optional)

Instructions

  • Heat a small skillet over medium-low heat for about 30 seconds.
  • Add pecans and toast them for 4-5 minutes, stirring constantly, until they turn golden brown.
  • Add pecans, pumpkin, almond milk, cinnamon, ginger, nutmeg, and salt to a blender or food processor.
  • Process the mixture until smooth and all of the ingredients are well-combined (about 1-2 minutes).
  • Transfer the mixture to a medium-sized sealable bowl.
  • Stir in the chia seeds until well-combined.
  • Cover the mixture and refrigerate it for 3 hours or overnight.
  • Sprinkle it with toppings of your choice if desired, serve, and enjoy!

Servings: 2

Roasted Pumpkin Hummus

Replace traditional hummus with a flavorful, roasted pumpkin hummus recipe this fall season!

Dip fresh veggies, whole-grain crackers, whole-grain bread, or pita bread in this nutrient-dense, satiating dip.

Ingredients

  • 1 can of chickpeas
  • 1 cup of pumpkin puree or roasted pumpkin
  • 1 teaspoon of salt
  • 1/2 teaspoon of chili powder
  • 1/2 teaspoon of ground cinnamon
  • 1 tablespoon of olive oil
  • 2 tablespoons of tahini
  • 2 tablespoons of lemon juice
  • 3 garlic cloves
  • Smoked paprika
  • Pumpkin seeds

Instructions

  • Place all of the ingredients in a food processor and blend the mixture until smooth and creamy.
  • Add a dash of water if your hummus gets too thick and adjust the seasonings to your preference.
  • When the pumpkin hummus is ready, place it in a bowl and garnish it with pumpkin seeds and smoked paprika.
  • Serve and enjoy!

Servings: 4

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Pumpkin Pear Salad

Consider this refreshing, sweet-tasting pumpkin pear salad recipe as a delicious appetizer for any menu!

Ingredients

Pumpkin

  • 3 cups of butternut squash or sweet pumpkin, cut into cubes
  • 1 tablespoon of olive oil
  • Salt and pepper to taste

Pumpkin Seed Oil Vinaigrette

  • 3 tablespoons of pumpkin seed oil
  • 2 tablespoons of apple cider vinegar
  • Salt and pepper to taste

Salad

  • 6 cups of baby spinach
  • 1 pear
  • 1/2 cup of pomegranate seeds
  • 1/2 cup of walnuts
  • 1/4 cup of Parmesan cheese, shaved

Instructions

  • Preheat your oven to 430 degrees Fahrenheit.
  • Line a baking tray with parchment paper and set it aside.
  • Peel and cut the pumpkin into cubes.
  • Toss the pumpkin in olive oil, salt, and pepper.
  • Spread it on your baking tray and bake it for 20 minutes.
  • Remove the tray from the oven, flip the pumpkin cubes, and bake them for another 7 – 10 minutes until golden.
  • Remove the roasted pumpkin from your oven and let it cool at room temperature.
  • Place the salad dressing ingredients in a jar with a lid, close the lid, and shake the mixture until well-blended.
  • Assemble the salad ingredients.
  • Wash and slice the pear or cut it into cubes.
  • Place the spinach in a bowl, drizzle it with dressing, and toss.
  • Add roasted pumpkin, pears, walnuts, and pomegranate seeds.
  • Toss together all of the ingredients gently.
  • Top the salad with shaved parmesan cheese.
  • Transfer the salad to 6 serving bowls and drizzle with the remaining dressing.
  • Serve and enjoy!

Servings: 6

Pumpkin Protein Smoothies

If you're in the mood for a refreshing pick-me-up or a nutritious meal replacement, consider this flavorful protein pumpkin smoothie recipe!

Ingredients

  • 1/3 cup of pumpkin puree, canned
  • 1 banana
  • 1 1/2 cups of unsweetened vanilla almond milk
  • 1 tablespoon of almond butter
  • 2 tablespoons of vanilla protein powder
  • 1/4 teaspoon of pumpkin spice
  • 1/2 cup of ice

Instructions

  • Add ingredients in the order listed above to a blender and blend the mixture until smooth.
  • Serve and enjoy!

Servings: 1

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Pumpkin Chips

Replace traditional potato chips with a festive pumpkin chips recipe this Fall or any time of the year!

Ingredients

  • 1 pumpkin
  • 1 tablespoon of cumin
  • 1/2 tablespoon of coriander
  • 1/2 teaspoon of sea salt
  • 3 tablespoons of oil

Instructions

  • Clean out your pumpkin and cut it into manageable pieces, allowing you to remove the skin with a knife.
  • Slice the pumpkin into very thin, chip-sized pieces.
  • Place the slices in a large bowl and coat them with oil and spices (except for the salt).
  • Place the chips on a single layer on a parchment paper-lined baking sheet and sprinkle them with sea salt.
  • Bake the pumpkin chips at 300 degrees for 15-20 minutes or until crispy, flipping them over once during baking.
  • Serve and enjoy!

Servings: 4-6

Pumpkin Pie Energy Bites

Try this sweet-tasting pumpkin pie energy bites recipe for breakfast, between meals when you're on the go, or before or after workouts!

Ingredients

  • 1 cup of pumpkin puree
  • 1/2 cup of almond butter
  • 1-2 teaspoons of vanilla stevia extract
  • 2 teaspoons of ground cinnamon
  • 1/4 teaspoon of salt
  • 1 cup of quinoa flakes
  • 1/2 cup of oats

Instructions

  • In a mixing bowl fitted with a beater attachment, add pumpkin puree, almond butter, stevia extract, cinnamon, and salt.
  • Mix the ingredients together at low speed.
  • Add quinoa flakes and oats, and continue to mix.
  • Scrape down the sides of your bowl and mix again.
  • Cover the mixture and refrigerate it for 30 minutes.
  • Line a cookie sheet with parchment paper.
  • Portion the dough and place it on your prepared cookie sheet.
  • Roll the dough into 19 balls.
  • Serve them right away or cover and refrigerate the bites.
  • Enjoy!

Servings: 19 bites

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Erin Coleman B.S. - Nutritional Science, R.D., L.D.

Writer, The Fit Father Project

Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience.

She graduated with her Bachelor of Science degree in nutritional science from the University of Wisconsin-Madison, and completed her dietetic internship at Viterbo University in La Crosse, Wisconsin.

Prior to beginning her career in medical content writing, Erin worked as Health Educator for the University of Wisconsin-Madison Department of Internal Medicine.

Her published work appears on hundreds of health and fitness websites, and she’s currently working on publishing her first book! Erin is a wife, and a Mom to two beautiful children.

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*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on pumpkin recipes.

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Written by: Erin Coleman,

B.S. - Nutritional Science, R.D., L.D.

Writer, The Fit Father Project

FREE WEIGHT LOSS
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GUYS 40+

Diets suck.
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