If you’re looking for healthy pumpkin recipes that are nutrient-dense, lower in sugar, and still taste delicious and full of pumpkin flavor, you’ve come to the right place. Explore my list of healthy pumpkin recipes for breakfast, snacks, and savory pumpkin recipes too!
With the fall season comes the excitement for all things pumpkin and we’ve truly seen a pumpkin phenomenon over the past few years with the rise of pumpkin everything. From pumpkin baked goods to pumpkin dog treats, there’s almost nothing that you can’t find a pumpkin version of in the fall.
As a dietitian and pumpkin lover myself, I like making healthier pumpkin recipes in the fall that are unique, fun, and made with simple, nourishing ingredients.
Here is some insight about what makes these fall recipes so good for the fall, and why they’re worth choosing when you’re looking for something delicious and nutritious to make for pumpkin season.
What Can Make Certain Pumpkin Recipes Less Healthy?
While cooked pumpkin and pumpkin puree are nutrient-packed and healthy additions to any meal or baked goods, many sweet pumpkin recipes call for high amounts of added sugar.
And while I’m not saying you can never enjoy the real thing, as a dietitian I think it’s important to find a balance that includes options that are lower in sugar and more nutrient dense. That’s why I’m excited to share this list of pumpkin recipes that are balanced and more blood-sugar friendly with you for the season!
What Makes Healthy Pumpkin Recipes Different?
One thing you’ll notice with these recipes is that I used a lower amount of added sugar, and opt for natural sweeteners like maple syrup and honey when possible.
I also used more nutritious flour options, such as whole wheat flour, almond flour, and oat flour. Some recipes are made with heart-healthy olive oil, and none of the recipes are short on fall spices like cinnamon, ginger and pumpkin pie spice which contain anti-inflammatory benefits.
Many of the recipes also incorporate additional fruits and vegetables, like apples, blueberries and cauliflower, giving you even more nutrition per bite.
20+ Healthy Pumpkin Recipes
Here are a few of my favorite healthy pumpkin recipes to enjoy this fall season! Jump to each section to explore different options:
- Pumpkin Breakfast Foods
- Pumpkin Bread
- Pumpkin Muffins
- Other Pumpkin Baked Goods
- Pumpkin Snacks and Spreads
- Pumpkin Soups and Savory Meals
Healthy Pumpkin Breakfast Foods
These pumpkin breakfast recipes are fun to enjoy in the fall months. It’s hard to go wrong with a lower in sugar pumpkin cream cold brew in the fall, or pumpkin apple baked oatmeal with freshly picked apples and fall spices.
Healthy Pumpkin Bread
Pumpkin bread is quintessential fall — your house smelling like fall while a loaf is baking is what the season is all about! Here are a couple of my favorite healthy pumpkin bread recipes and be sure to check out my top 15 pumpkin breads to make this fall.
Healthy Pumpkin Muffins
Is fall complete without a pumpkin muffin? I’d say not! These healthy muffins are balanced, and contain lots of extra nutrition via additional fruits and vegetables. Great for a snack or part of your breakfast.
Other Healthy Pumpkin Baked Goods
When you want a pumpkin baked good that’s fun for fall but on the healthier side, look no further. These baked goods are some of my most popular Once Upon a Pumpkin recipes!
Gluten Free Pumpkin Chickpea Blondies
Healthy Pumpkin Snacks and Spreads
Elevate snack time this season with pumpkin infused options. Dessert hummus is coming in hot as a nutrient-packed yet flavorful way to make “healthy” desserts more appealing.
Healthy Pumpkin Soups and Savory Meals
Last but not least, this list of healthy pumpkin recipes wouldn’t be complete without a few savory pumpkin recipe options. We often think sweet when we think pumpkin but pumpkin puree complements and adds nutrition to a variety of savory meals as well.
Creamy Vegan Pumpkin Soup
Save this list of 20+ healthy pumpkin recipes for anytime you’re in the mood for something pumpkin, and check out more pumpkin recipes below!