20+ Healthy Pumpkin Recipes

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.

Frozen Pumpkin Pie Protein Smoothie

Creamy and oh so *dreamy*, you’ll fall in love with this frozen pumpkin pie smoothie that tastes like everything we love about the season! 

View Recipe

Pumpkin Cream Cold Brew with Pumpkin Cold Foam

This homemade pumpkin cream cold brew recipe with pumpkin cold foam is super silky-smooth, dairy-free recipe that's better than Starbucks! 

View Recipe

Pumpkin Apple Baked Oatmeal

This pumpkin apple baked oatmeal is a warm and cozy breakfast that is perfect all fall long! Make it ahead of time and enjoy slices all week with nut butter on top! 

View Recipe

Healthy Pumpkin Seed Granola

Healthy pumpkin granola is a nutrient-dense, low sugar snack that's packed with fall flavor in every nutty cluster. A perfect pumpkin snack for the season!

View Recipe

Healthy Pumpkin Smoothie Bowl

This healthy pumpkin smoothie bowl is super smooth and spiced just right for the season! Made with simple ingredients and sweetened naturally, you’ll love this smoothie bowl as fun snack or breakfast. 

View Recipe

Pumpkin Veggie Egg Muffins

Pumpkin veggie egg muffins are a quick and nutritious breakfast that are fun to eat and easy to make!

View Recipe

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.

Best Healthy Gluten Free Pumpkin Bread

Extra moist and fluffy and filled with pumpkin and pumpkin spice, you'll love this healthy pumpkin bread for many fall seasons to come!

View Recipe

Almond Flour Pumpkin Bread

Almond flour pumpkin bread is gluten free, naturally sweetened and full of pumpkin and fall spices! It’s perfect for breakfast with a cup of coffee or snack with vegan pumpkin cream cheese on top.

View Recipe

Pumpkin Zucchini Bread

Simply the best pumpkin zucchini bread ever. Made with simple ingredients, sweetened naturally and extra moist and fluffy — sneaking veggies into baked goods has never been this fun!

View Recipe

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.

Healthy Whole-Grain Pumpkin Blueberry Muffins

Pumpkin blueberry muffins will be your new favorite spin on a pumpkin muffin! Pumpkin spiced just right with blueberries in every bite, they’re fluffy and fun for fall or summer!

View Recipe

Gluten Free Pumpkin Carrot Muffins

Gluten free pumpkin carrot muffins are fluffy with hints of walnuts, ginger, cinnamon, carrot and pumpkin! Made with almond and oat flour and topped with a dairy-free cashew cream cheese, they’re perfect for spring!

View Recipe

Healthy Pumpkin Muffins with Spiced Maple Glaze

View Recipe

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!

Healthy Pumpkin Cake with Pumpkin Spice Yogurt Frosting

This healthy pumpkin cake will wow you with how easy it is to make and how delicious it is! Made with simple ingredients, not a lot of sugar and gluten free.

View Recipe

Healthy Pumpkin Donuts with Pumpkin Spice Maple Glaze

Healthy pumpkin donuts will be your new favorite treat to bake in the fall! Fluffy and spiced, they taste like they're from a cider mill but easy to make at home.

View Recipe

Gluten Free Pumpkin Chickpea Blondies

If you’re weary about putting chickpeas in a dessert, these delicious gluten free pumpkin chickpea blondies will completely change your mind! Made with ingredients you probably have in your pantry right now, they’re a healthy way to get your pumpkin fix! 

View Recipe

Pumpkin Cookie Protein Balls

Pumpkin cookie protein balls are the perfect post workout or midday snack packed with protein and fiber. Super easy to make with simple ingredients, you’ll love having these to snack on!

View Recipe

Pumpkin S’mores Cookies

Pumpkin s’mores cookies are made gluten free and with simple ingredients and delicious! Gooey, melted marshmallow and chocolate fill every bite along with the hints of pumpkin and pumpkin spice! 

View Recipe

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. 

Pumpkin Peanut Butter Stuffed Dates

Pumpkin peanut butter stuffed dates are a sweet and salty no-bake treat packed with the goodness of pumpkin and pumpkin spice!

View Recipe

Pumpkin Spice Dessert Hummus

Pumpkin spice dessert hummus is fun twist on typical hummus that is made with simple ingredients and sweetened naturally for a dip that goes perfectly with apple slices, crackers and more! 

View Recipe

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.

Pumpkin White Bean Chicken Chili

Pumpkin white bean chicken chili is a flavorful and nutritious meal that you’ll want to make again and again this fall! It comes together in one pot and tastes even better the next day. 

View Recipe

Creamy Vegan Pumpkin Soup

Creamy vegan pumpkin soup is made with nourishing ingredients like pumpkin puree, ginger, garlic and turmeric and tastes like fall in a bowl! Made simply in one pot, you’ll love enjoying a bowl on a chilly fall day. Don’t forget to top with pumpkin seeds for a crunch!

View Recipe

Turkey Pumpkin Chili

Warm up with a bowl of this healthy turkey pumpkin chili! It’s packed with protein and fiber and is made in one pot for easy clean up! Get creative with fun healthy toppings like greens, avocado or yogurt. 

View Recipe

Pumpkin Curry with Cauliflower and Chickpeas

When there’s a chill in the air on a cozy fall night you need a big bowl of this pumpkin curry with cauliflower and chickpeas! It will warm you up and fill up with with plant-based protein and lots of veggies! 

View Recipe

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!

• Top Pumpkin Bread Recipes to Make Right Now
• 40 Must-Try Easy Pumpkin Recipes