83 RD Approved Pumpkin Recipes to Celebrate National Pumpkin Day!

In celebration of National Pumpkin Day, I rounded up 83 RD approved pumpkin recipes from my registered dietitian colleagues! Tried and true these recipes are nutritious, flavorful and fun! If that’s not enough to get you through to next pumpkin season, be sure to also check out my first cookbook, the Once Upon a Pumpkin Cookbook: 50 creatively pumpkin seasoned, flavored, shaped & spiced recipes now available on Amazon!

Harvest Pumpkin Soup — Diane, The Wandering RD 

PUMPKIN SPICE CHIA SEED PUDDING— Stephanie Lee Nutrition 

Mini Pumpkin Cheesecakes — Caryn, Delicious & Nutritious Eating

Skinny Pumpkin Dip —Caryn, Delicious & Nutritious Eating

Pumpkin Almond Butter Blondies — Stephanie Lee Nutrition 

Pumpkin Spice Granola Bars — Sarah, The Tolerant Tummy 

Chewy Pumpkin Hemp Granola Bars — Sarah, Bucket List Tummy 

Pumpkin Chicken Crockpot Chili — Sarah, Bucket List Tummy 

Pumpkin Dark Chocolate Blondies — Stephanie, Moore Nourished

Indian Spiced Pumpkin & Lentil Soup — Dara, How to Eat

GF & DF Pumpkin Praline Muffins — Betsy’s Kitchen

INSTANT POT PUMPKIN PIE STEEL CUT OATMEAL— Betsy’s Kitchen

Maple, Vanilla and Pumpkin Spice Pumpkin Seeds — Alyssa Lavy 

Pumpkin Pie Yogurt Parfait — Lindsay, Tasty Balance 

Crockpot Pumpkin Chili — Jodie, Create Kids Club 

Grain Free Blender Pumpkin Muffins — Shannon, Lone Star Nutrition

VEGAN PUMPKIN PASTA WITH PUMPKIN BEAN BALLS — Cassidy, Cozy Peach Kitchen

Better Than Starbucks Pumpkin Bread — Once Upon a Pumpkin 

Pumpkin Fig Apple Crisp — KH Nutrition 

Pumpkin & Cauliflower Soup — Jennifer, the fussy eating doctor

Healthy Pumpkin Granola — Once Upon a Pumpkin

No Bake Pumpkin Cheesecake Bars — Once Upon a Pumpkin

Cranberry Pumpkin Butter — Jenny, My Cap Cod Kitchen

Baked White Cheddar Pumpkin Mac & Cheese — Once Upon a Pumpkin

Dark Chocolate Oatmeal (w/ pumpkin!) — Jess Cording 

Pumpkin Miso Tahini Sauce — Jess Cording 

Pumpkin Overnight Oats— Sandy Apple 

Pumpkin Spice Waffles — Alyssa Lavy 

CBD Infused Pumpkin Spice Latte — Emily, Emily Kyle Nutrition 

Pumpkin Bread Pudding Cups — Lauren, Nutrition Starring You 

Pumpkin Cheesecake Mouse — Julie Harrington 

Pumpkin French Toast Roll-Ups — Julie Harrington

(Single Serving) Pumpkin Steel Cut Oatmeal — Julie Harrington

Pumpkin Overnight Oats with Skyr — Tracey, Kathy Siegel Nutrition 

Instant Pot Pumpkin Applesauce — Tawnie, Krolls Korner 

Pumpkin Pie Protein Overnight Oats — Tawnie, Krolls Korner 

Gingersnap Pumpkin Pie — Judy, Live Best 

Whole Wheat Dark Chocolate Chunk Pumpkin Cookies —Baliee Hart 

Pumpkin Pie Overnight Oats — Brittany, Your Choice Nutrition 

Pumpkin Chia Muffins — Marie, Healthy Ideas Place

pumpkin curry with crispy tofu and broccoli – Stephanie, Grateful Grazer

Pumpkin Buckwheat Waffles (gluten free)— Zest Nutrition

Blender Chipotle Pumpkin Salsa — Byte Sized Nutrition

Pumpkin Pie Dessert Hummus with Cinnamon Sugar Pita Chips — Byte Sized Nutrition

No-Bake, Chocolate-Dipped Pumpkin Cookies— Edwina Clark 

Pumpkin Mashed Potatoes— Valerie, Flourish Heights

2 INGREDIENT PUMPKIN PANCAKES — Emily, Sinful Nutrition

Pumpkin Pie Oat Breakfast Muffins — The Nutrition Twins

Pumpkin Spice Cake Roll — The Nutrition Twins

Pumpkin Matcha Cookies — NutriLiving 

Grain Free Pumpkin Pancakes — Chelsey, CITNutritionally 

Creamy Pumpkin Risotto — Kaleigh, Lively Table

Chocolate Pumpkin Sunflower Seed Butter Cups— Chelsey, CITNutritionally

Pumpkin Spice Orange Smoothie (Vegan, Gluten-Free) — Sharon Palmer

Pumpkin Pie Smoothie Bowl— Kara, The Foodie Dietitian

Slow Cooker Chicken, White Bean & Pumpkin Chili –Jennifer Hunt

Pumpkin Peanut Butter Chocolate Chip Energy Balls— Jessica Ivey

Creamy Pumpkin Pie Dip (low sugar)–Jennifer Hunt

Whole Wheat Pumpkin Chocolate Chip Zucchini Bread — Kara, The Foodie Dietitian

Vegan Slow Cooker Pumpkin Curry — Kara, The Foodie Dietitian

Creamy Pumpkin Pasta with Toasted Walnuts and Spinach — Marissa Moore Nutrition

Vegan Pumpkin Lentil Curry with Spinach — Marissa Moore Nutrition

BUTTERMILK PUMPKIN CORNBREAD WITH MAPLE BUTTER — Anne, Crave Something

Healthy 15 minute thai pumpkin soup — Healthy Seasonal Recipes

melanie’s 30 minute pumpkin chili with ground turkey— Nourish Nutrition Blog

Roasted Cauliflower Pumpkin Soup— Foods with Judes

RIGATONI WITH SWEET TURKEY SAUSAGE AND CREAMY PUMPKIN SAUCE — Anne, Craving Something Healthy 

Easy Pumpkin Soup — Jessica Ivey

Comforting Pumpkin Quinoa — Anne, Fantastic Food

PUMPKIN, PEAR AND GORGONZOLA PIZZA — Rachel Hartley Nutrition 

INSTANT POT VEGAN MUSHROOM BARLEY SOUP WITH PUMPKIN— Rachel Hartley Nutrition

healthy chocolate chip pumpkin bread— Healthy Seasonal Recipes

PUMPKIN PROTEIN SMOOTHIE –Claire, Yours Chewy

Boo! Pumpkin and Potato Stew— Rachel Lynch

PUMPKIN APPLE OVERNIGHT OATS RECIPE –Jenna, Make Healthy Easy

HEALTHY PUMPKIN CHOCOLATE MUFFINS –Jenna, Make Healthy Easy

HEALTHY PUMPKIN CHEESECAKE DIP — Alexis, Hummusapian

Pumpkin Spice Chai Latte— Nutrition by Nazima 

I’m also sharing an exclusive recipe for crustless pumpkin pie below! I hate calling it a crustless pumpkin pie because I could argue that the crust is the best part of the pie, but I know you will enjoy it either way! You can even make a face on it with fun fruit toppings and pumpkin seeds. Bonus points if you have a pumpkin mold that you can bake it in! Pssst….here is where I bought mine in the picture! And yes, pumpkin pie whipped cream is a new product for Whole Foods this year, and you better believe I had to buy some to try on this pie!

If you’re already thinking about something to bring to Friendsgiving or Thanksgiving, this dessert is low maintenance enough for you to get away with making a couple hours before the party, but fancy enough for people to complement your cooking skills. I totally get that not everyone loves pumpkin pie, but hey maybe it’s worth making them try a piece of this anyway?!

Easy Crustless Pumpkin Pie

Maggie Michalczyk, RDN

This easy crustless pie is a low maintenance version of pumpkin pie that is sure to still impress. If you bake it in a pumpkin mold, get festive by giving it a face with in season, apples and figs!

Print Recipe Pin Recipe

Prep Time 5 minutes mins

Cook Time 20 minutes mins

Ingredients

  

• 1 15- oz can pumpkin purée
• 1 12- oz can evaporated milk
• 3/4 cup granulated sugar
• 1 teaspoon pumpkin pie spice
• 1/2 teaspoon salt
• 1/2 teaspoon ground ginger
• 1/4 teaspoon ground cloves
• 2 large eggs
• Whipped cream for serving optional

Instructions

 

• Preheat oven to 350° F.
• Mix sugar, cinnamon, salt, ginger, and cloves in a small bowl.
• Beat eggs in a large bowl. Stir in pumpkin and sugar-spice mixture. Gradually stir in evaporated milk.
• Pour into glass or ceramic baking dish. A good thing to know is that you can fill a baking dish deeper than a pie crust, but it’s best not to exceed a depth of about 1 1/2 inches. Baking times vary with depth, size, and type of baking dish, so keep an eye on it.
• Bake until knife inserted near the center comes out clean about 20 minutes depending on the dish.
• Let cool, and refrigerate until ready to serve. Add a face and serve with a dollop of whipped cream.