As the leaves start to change colors and the crisp autumn air sets in, our thoughts turn to the comforting flavors of fall. And what better way to celebrate the season than with a warm, inviting dish featuring the star of the show: pumpkin! This versatile ingredient is not only delicious, but also packed with nutrients like beta-carotene and fiber. Whether you’re in the mood for a hearty soup or a sweet treat, we’ve got 20 healthy and scrumptious pumpkin recipes to get you started. From savory dishes like Roasted Pumpkin and Quinoa Salad and Pumpkin and Chickpea Curry, to indulgent treats like Gluten-Free Pumpkin Pancakes and Healthy Pumpkin and Oatmeal Muffins, there’s something for everyone on this list.
Roasted Pumpkin and Quinoa Salad
This autumn-inspired salad combines the natural sweetness of roasted pumpkin with the nutty flavor of quinoa, all wrapped up in a tangy dressing. A perfect side dish or light lunch for any season.
Ingredients:
– 1 small to medium-sized pumpkin (about 2 lbs), peeled and cubed
– 1 cup quinoa, rinsed and drained
– 2 tbsp olive oil
– 1 onion, thinly sliced
– 2 cloves garlic, minced
– Salt and pepper, to taste
– 2 tbsp apple cider vinegar
– 1 tsp honey
– Fresh parsley or cilantro, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C). Toss pumpkin cubes with 1 tbsp olive oil, salt, and pepper on a baking sheet. Roast for 30-40 minutes, or until tender.
2. Cook quinoa according to package instructions. Set aside.
3. In a large skillet, heat the remaining 1 tbsp olive oil over medium-high heat. Add onion and garlic; cook until softened, about 5 minutes.
4. In a large bowl, combine cooked quinoa, roasted pumpkin, and sautéed onion mixture.
5. Whisk together apple cider vinegar and honey. Pour dressing over the salad and toss to coat. Garnish with chopped parsley or cilantro, if desired.
Cooking Time: 45-50 minutes
Healthy Pumpkin Soup with Coconut Milk
This creamy pumpkin soup is a perfect blend of comfort and nutrition. Made with roasted pumpkin, aromatic spices, and coconut milk, it’s a healthy and satisfying meal for any time of the year.
Ingredients:
– 1 small pumpkin (about 2 lbs), peeled and cubed
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 teaspoon ground cumin
– 1/2 teaspoon smoked paprika
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 1 can (14 oz) coconut milk
– 4 cups vegetable broth
– Fresh cilantro leaves for garnish
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss pumpkin cubes with olive oil, salt, and pepper on a baking sheet.
3. Roast for 30 minutes, or until tender.
4. In a large pot, sauté onion and garlic until softened.
5. Add roasted pumpkin, cumin, smoked paprika, and broth to the pot.
6. Bring to a boil, then reduce heat and simmer for 20-25 minutes.
7. Stir in coconut milk and season with salt and pepper to taste.
8. Serve hot, garnished with fresh cilantro leaves.
Cooking Time: 50-60 minutes
Pumpkin and Chickpea Curry
Warm up with this flavorful and nutritious curry that combines the comfort of pumpkin with the protein-rich goodness of chickpeas. This recipe is perfect for a cozy fall or winter evening.
Ingredients:
– 1 medium pumpkin (about 2 lbs), peeled, seeded, and cubed
– 1 can chickpeas (14 oz), drained and rinsed
– 2 medium onions, chopped
– 3 cloves garlic, minced
– 1 tablespoon curry powder
– 1 teaspoon ground cumin
– 1/2 teaspoon turmeric
– 1/2 teaspoon cayenne pepper (optional)
– 1 can coconut milk (14 oz)
– Salt and pepper, to taste
– Fresh cilantro leaves, for garnish
Instructions:
1. In a large pan, sauté onions and garlic until softened.
2. Add pumpkin, curry powder, cumin, turmeric, and cayenne pepper (if using). Cook for 5 minutes, stirring occasionally.
3. Stir in chickpeas and coconut milk. Bring to a simmer.
4. Reduce heat to low and cook, covered, for 20-25 minutes or until pumpkin is tender.
5. Season with salt and pepper to taste.
6. Garnish with cilantro leaves and serve over rice or with naan bread.
Cooking Time: 25-30 minutes
Baked Pumpkin and Spinach Stuffed Shells
This recipe combines the comfort of stuffed shells with the warmth of pumpkin and spinach, perfect for a cozy fall dinner.
Ingredients:
– 12 jumbo pasta shells
– 1 medium pumpkin, cooked and mashed
– 1 package frozen chopped spinach, thawed and drained
– 1 cup ricotta cheese
– 1/2 cup grated Parmesan cheese
– 1 egg, beaten
– Salt and pepper to taste
– 1 cup marinara sauce
– 1 cup shredded mozzarella cheese
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cook pasta shells according to package instructions.
3. In a bowl, combine mashed pumpkin, spinach, ricotta cheese, Parmesan cheese, and egg. Season with salt and pepper.
4. Stuff each cooked shell with the pumpkin-spinach mixture.
5. Place stuffed shells in a baking dish, cover with marinara sauce and mozzarella cheese.
6. Bake for 25-30 minutes or until cheese is melted and bubbly.
Cooking Time: 25-30 minutes
Pumpkin and Lentil Stew
Warm up with this comforting and nutritious stew that combines the sweetness of pumpkin with the earthiness of lentils. Perfect for a cozy autumn evening, this recipe is easy to make and packed with protein and fiber.
Ingredients:
– 1 medium onion, chopped
– 2 cloves garlic, minced
– 1 cup brown or green lentils, rinsed and drained
– 1 can (14 oz) diced pumpkin
– 4 cups vegetable broth
– 1 teaspoon ground cumin
– 1/2 teaspoon smoked paprika (optional)
– Salt and pepper, to taste
– Fresh cilantro leaves, for garnish
Instructions:
1. In a large pot, sauté the onion and garlic over medium heat until softened.
2. Add the lentils, pumpkin, broth, cumin, and smoked paprika (if using). Season with salt and pepper.
3. Bring to a boil, then reduce heat and simmer for 30-40 minutes or until lentils are tender.
4. Serve hot, garnished with fresh cilantro leaves.
Cooking Time: 30-40 minutes
Gluten-Free Pumpkin Pancakes
Start your day with a delicious and nutritious breakfast by whipping up these gluten-free pumpkin pancakes. Made with wholesome ingredients, they’re perfect for a special treat or a quick morning meal.
Ingredients:
– 1 1/2 cups gluten-free all-purpose flour
– 1/4 cup granulated sugar
– 2 teaspoons baking powder
– 1 teaspoon salt
– 1 cup canned pumpkin puree
– 1 large egg
– 1/2 cup milk (dairy or non-dairy)
– 2 tablespoons melted butter
– 1 teaspoon vanilla extract
– Pinch of ground cinnamon (optional)
Instructions:
1. In a medium bowl, whisk together flour, sugar, baking powder, and salt.
2. In a large bowl, whisk together pumpkin puree, egg, milk, and melted butter.
3. Add the dry ingredients to the wet ingredients and stir until just combined.
4. Stir in vanilla extract and cinnamon (if using).
5. Heat a non-stick skillet or griddle over medium heat.
6. Drop batter by 1/4 cupfuls onto the skillet or griddle.
7. Cook for 2-3 minutes, until bubbles appear on surface.
8. Flip and cook an additional 1-2 minutes, until golden brown.
Cooking Time: Approximately 5-7 minutes per batch (depending on size).
Healthy Pumpkin and Oatmeal Muffins
These moist and flavorful muffins are perfect for a healthy breakfast or snack, packed with the warmth of pumpkin and the nuttiness of oats. With minimal added sugar and no refined flour, you can feel good about what you’re putting in your body.
Ingredients:
– 1 cup rolled oats
– 1/2 cup canned pumpkin puree
– 1/2 cup whole wheat flour
– 1/4 cup honey
– 1/2 teaspoon baking powder
– 1/2 teaspoon ground cinnamon
– 1/4 teaspoon salt
– 1 large egg
– 1/2 cup plain Greek yogurt
– 1 tablespoon chopped walnuts (optional)
Instructions:
1. Preheat oven to 375°F (190°C). Line a 12-cup muffin tin with paper liners.
2. In a medium bowl, whisk together oats, pumpkin puree, flour, honey, baking powder, cinnamon, and salt.
3. In a large bowl, whisk together egg and yogurt until smooth.
4. Add the dry ingredients to the wet ingredients and stir until just combined.
5. Divide batter evenly among muffin cups. If using walnuts, sprinkle on top of each muffin.
6. Bake for 20-22 minutes or until a toothpick inserted comes out clean.
Pumpkin and Kale Stir-Fry
This autumn-inspired stir-fry combines the natural sweetness of roasted pumpkin with the earthy flavor of kale, all wrapped up in a savory and aromatic sauce.
Ingredients:
– 1 small pumpkin (about 2 lbs), peeled and cubed
– 2 cups kale leaves, stems removed and chopped
– 2 tablespoons olive oil
– 1 onion, thinly sliced
– 3 cloves garlic, minced
– 1 tablespoon soy sauce
– 1 tablespoon honey
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C). Toss pumpkin cubes with 1 tablespoon olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes or until tender.
2. In a large skillet, heat remaining 1 tablespoon olive oil over medium-high heat. Add onion and garlic; cook until onion is translucent (3-4 minutes).
3. Add chopped kale to the skillet and cook until wilted (about 5 minutes). Season with soy sauce and honey.
4. Add roasted pumpkin to the skillet and stir-fry for an additional minute.
5. Serve hot, garnished with toasted seeds or nuts if desired.
Cooking Time: 30-35 minutes
Spiced Pumpkin Hummus
Elevate your snack game with this unique and delicious twist on traditional hummus. The combination of roasted pumpkin, warm spices, and creamy chickpeas will be a perfect companion for any gathering.
Ingredients:
– 1 1/2 cups cooked chickpeas
– 1/4 cup roasted pumpkin puree (see notes)
– 1/4 cup lemon juice
– 1/4 cup tahini
– 2 cloves garlic, minced
– 1 teaspoon ground cumin
– 1/2 teaspoon smoked paprika
– Salt and pepper to taste
– 3 tablespoons olive oil
Instructions:
1. In a blender or food processor, combine chickpeas, pumpkin puree, lemon juice, tahini, garlic, cumin, smoked paprika, salt, and pepper.
2. Blend on high speed for about 2 minutes, or until smooth and creamy.
3. With the blender or food processor running, slowly add olive oil in a thin stream.
4. Continue blending for another minute, until well combined.
Cooking Time: None! Just blend and serve.
Pumpkin and Black Bean Chili
This hearty, plant-based chili combines the warm spices of autumn with the comfort of a classic bean dish. Perfect for a cozy night in or a gathering with friends, this recipe is sure to become a fall favorite.
Ingredients:
– 1 medium pumpkin (about 2 lbs), peeled, seeded, and cubed
– 1 can black beans, drained and rinsed
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 red bell pepper, chopped
– 1 can diced tomatoes
– 1 teaspoon ground cumin
– 1 teaspoon chili powder
– Salt and pepper, to taste
– 1/4 cup vegetable broth
Instructions:
1. In a large pot or Dutch oven, sauté the onion, garlic, and red bell pepper over medium heat until tender.
2. Add the pumpkin, black beans, diced tomatoes, cumin, chili powder, salt, and pepper. Stir to combine.
3. Pour in the vegetable broth and bring the mixture to a simmer.
4. Reduce heat to low and let cook for 30-40 minutes or until the pumpkin is tender.
5. Serve hot, garnished with chopped fresh cilantro, if desired.
Cooking Time: 30-40 minutes
Pumpkin and Sweet Potato Mash
Combine the sweetness of sweet potatoes with the warmth of pumpkin for a unique and delicious side dish perfect for fall gatherings. This recipe is easy to make and can be served alongside your favorite main courses.
Ingredients:
– 2 large sweet potatoes, peeled and cubed
– 1 small pumpkin (about 1 pound), cooked and cubed
– 1/4 cup brown sugar
– 1/2 teaspoon ground cinnamon
– 1/4 teaspoon salt
– 1/4 cup heavy cream or half-and-half
Instructions:
1. Preheat oven to 400°F (200°C).
2. Place sweet potato cubes on a baking sheet, drizzle with a little water, and roast for 45-50 minutes, or until tender.
3. In a large bowl, combine cooked sweet potatoes, pumpkin, brown sugar, cinnamon, and salt. Mash with a fork until smooth.
4. Stir in heavy cream or half-and-half until the desired consistency is reached.
5. Serve warm, garnished with chopped fresh herbs like parsley or thyme if desired.
Cooking Time: 50 minutes
Healthy Pumpkin and Chia Seed Pudding
Start your day with a nutritious and delicious pudding made with pumpkin puree, chia seeds, and creamy almond milk. This recipe is perfect for a healthy breakfast or snack.
Ingredients:
– 1/2 cup canned pumpkin puree
– 2 tablespoons chia seeds
– 1 cup unsweetened almond milk
– 1 tablespoon honey
– Pinch of salt
Instructions:
1. In a small bowl, mix together the chia seeds and salt.
2. In a separate bowl, whisk together the almond milk, pumpkin puree, and honey until well combined.
3. Add the chia seed mixture to the pumpkin mixture and stir until smooth.
4. Cover the bowl with plastic wrap and refrigerate for at least 2 hours or overnight.
5. Serve chilled, garnished with a sprinkle of cinnamon or nutmeg if desired.
Cooking Time: None! Just chill and enjoy.
Pumpkin and Cauliflower Rice Bowl
A flavorful and nutritious bowl filled with roasted pumpkin and cauliflower “rice”, perfect for a quick and easy dinner or lunch.
Ingredients:
– 1 small pumpkin, peeled and cubed
– 1 head of cauliflower
– 2 tablespoons olive oil
– 1 clove garlic, minced
– 1 teaspoon ground cumin
– Salt and pepper to taste
– Optional toppings: chopped fresh cilantro, diced avocado, crumbled feta cheese
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss pumpkin cubes with 1 tablespoon olive oil, garlic, and cumin. Roast for 20-25 minutes or until tender.
3. Pulse cauliflower in a food processor until it resembles rice.
4. Heat remaining 1 tablespoon olive oil in a large skillet over medium-high heat. Add cauliflower “rice” and cook for 5-7 minutes or until lightly browned, stirring frequently.
5. Combine roasted pumpkin and cauliflower “rice” in a bowl. Season with salt and pepper to taste.
6. Top with desired toppings and serve immediately.
Cooking Time: 30-40 minutes
Pumpkin and Turkey Meatballs
Pumpkin and Turkey Meatballs: A Delicious Twist on Classic Meatballs!
These savory meatballs combine the warmth of pumpkin with the richness of turkey, perfect for a cozy fall or winter dinner. With minimal prep time and easy cooking instructions, this recipe is sure to become a new favorite.
Ingredients:
– 1 pound ground turkey
– 1/2 cup cooked, mashed pumpkin
– 1/4 cup breadcrumbs
– 1 egg
– 1 tablespoon olive oil
– 1 onion, finely chopped
– 2 cloves garlic, minced
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large bowl, combine turkey, pumpkin, breadcrumbs, egg, olive oil, onion, and garlic. Mix until just combined.
3. Use your hands to shape mixture into meatballs, about 1 1/2 inches in diameter. Place on a baking sheet lined with parchment paper.
4. Bake for 18-20 minutes or until cooked through.
5. Serve hot, garnished with chopped parsley if desired.
Cooking Time: 18-20 minutes
Pumpkin and Avocado Toast
Elevate your breakfast or brunch game with this creamy and nutritious pumpkin and avocado toast recipe. The combination of roasted pumpkin, ripe avocado, and crunchy whole grain bread is a match made in heaven!
Ingredients:
– 1 slice of whole grain bread (e.g., baguette or ciabatta)
– 1/2 cup cooked, mashed pumpkin
– 1 ripe avocado, mashed
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: red pepper flakes for a spicy kick
Instructions:
1. Toast the bread until lightly browned.
2. Spread the mashed pumpkin on top of the toast.
3. Top the pumpkin with the mashed avocado.
4. Drizzle the olive oil over the avocado.
5. Season with salt and pepper to taste.
6. Add red pepper flakes for an extra kick, if desired.
Cooking Time: 10-12 minutes (including toasting time)
Pumpkin and Apple Cinnamon Overnight Oats
Start your day with a warm and comforting bowl of pumpkin and apple cinnamon overnight oats, perfect for the fall season. This recipe combines the natural sweetness of apples and pumpkins with the warmth of cinnamon, all in one delicious and nutritious breakfast.
Ingredients:
– 1/2 cup rolled oats
– 1/2 cup unsweetened almond milk
– 1/4 cup canned pumpkin puree
– 1/2 apple, diced (Granny Smith or any other variety)
– 1 tablespoon honey
– 1/2 teaspoon ground cinnamon
– Pinch of salt
Instructions:
1. In a jar or container, combine oats, almond milk, pumpkin puree, and diced apple.
2. Mix well to combine, then add honey, cinnamon, and salt. Stir until smooth.
3. Refrigerate overnight for at least 4 hours or up to 8 hours.
4. In the morning, give the mixture a quick stir and serve chilled.
Cooking Time: None! Let the oats do their magic overnight.
Pumpkin and Ginger Detox Soup
Kick-start your fall with a warm and nourishing bowl of Pumpkin and Ginger Detox Soup. This recipe combines the comforting flavors of pumpkin and ginger with the detoxifying properties of turmeric and apple cider vinegar to create a soothing and refreshing soup.
Ingredients:
– 1 small pumpkin (about 2 lbs), peeled, seeded, and chopped
– 2 inches fresh ginger, peeled and chopped
– 2 tablespoons olive oil
– 1 onion, chopped
– 4 cloves garlic, minced
– 1 teaspoon ground turmeric
– 1/2 teaspoon salt
– 4 cups vegetable broth
– 1 cup apple cider vinegar
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. In a large pot, heat the olive oil over medium heat. Add the onion and cook until softened, about 5 minutes.
2. Add the chopped ginger, garlic, and turmeric. Cook for an additional minute.
3. Add the chopped pumpkin, vegetable broth, and apple cider vinegar. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until the pumpkin is tender.
4. Blend the soup until smooth. Season with salt to taste.
5. Serve hot, garnished with fresh cilantro leaves if desired.
Cooking Time: 25-30 minutes
Pumpkin and Walnut Energy Bites
These bite-sized treats are perfect for a quick pick-me-up or as a healthy snack to fuel your day. Made with wholesome ingredients, they’re packed with protein, fiber, and nutritious goodness.
Ingredients:
– 1 cup rolled oats
– 1/2 cup pumpkin puree
– 1/4 cup creamy peanut butter
– 1/4 cup chopped walnuts
– 1 tablespoon honey
– Pinch of salt
Instructions:
1. In a medium-sized bowl, combine oats, pumpkin puree, and peanut butter. Mix until well combined.
2. Stir in chopped walnuts and honey until a dough forms.
3. Use your hands to shape the dough into small balls, about 1 inch in diameter. You should end up with around 12-15 energy bites.
4. Place the energy bites on a baking sheet lined with parchment paper and refrigerate for at least 30 minutes to set.
Cooking Time:
– None! These energy bites are no-bake.
Tips: Store leftover energy bites in an airtight container in the refrigerator for up to 5 days. Enjoy!
Pumpkin and Cranberry Quinoa Pilaf
This autumn-inspired quinoa pilaf combines the warm spices of pumpkin with the tartness of cranberries, creating a deliciously balanced side dish perfect for fall gatherings.
Ingredients:
– 1 cup quinoa, rinsed and drained
– 2 cups water or vegetable broth
– 1 small pumpkin (about 1 lb), peeled, seeded, and diced
– 1/4 cup fresh or frozen cranberries
– 2 tablespoons olive oil
– 1 small onion, finely chopped
– 1 teaspoon ground cumin
– Salt and pepper to taste
– Fresh parsley or thyme for garnish (optional)
Instructions:
1. Cook quinoa according to package instructions using water or broth.
2. In a large skillet, heat olive oil over medium-high heat. Add onion and cook until softened, about 3-4 minutes.
3. Add diced pumpkin, cumin, salt, and pepper. Cook for an additional 5 minutes, stirring occasionally.
4. Stir in cranberries and cooked quinoa.
5. Serve warm or at room temperature, garnished with fresh herbs if desired.
Cooking Time: 30-40 minutes
Summary
Get ready for fall with these 20 delicious and healthy pumpkin recipes! From savory dishes like Pumpkin and Chickpea Curry and Pumpkin and Lentil Stew, to sweet treats like Healthy Pumpkin Spice Smoothie and Gluten-Free Pumpkin Pancakes, there’s something for everyone. Plus, many of these recipes are gluten-free, vegan, or low-calorie, making them perfect for a variety of diets and lifestyles.
