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Pumpkin Breakfast

20 Healthy Pumpkin Breakfast Recipes

Explore this list of healthy pumpkin breakfast recipes to start your day with something pumpkin in the fall!

healthy pumpkin breakfast recipes

It’s an unspoken truth that when pumpkin coffee drinks hit the stores, it’s the beginning of fall. I always get super excited when I start to see fall things at the store — it’s just the best time of the year. You can find me decorating my apartment, looking for new pumpkin products, and finding new ways to add pumpkin to recipes from late August to November.

In the fall it just makes sense to make something seasonal for breakfast that’s infused with pumpkin and cozy spices like pumpkin pie spice and cinnamon. So, let’s take a closer look at all the benefits of and options for healthy pumpkin breakfast recipes.

Is Pumpkin Good for Breakfast?

Absolutely! Pumpkin is a vegetable (technically a fruit) that is packed with nutrients, including vitamin A, C, and E as well as potassium, fiber, copper, and manganese. It is also very high in antioxidants which help protect our bodies from disease and can help reduce inflammation.

The best part is, it’s super easy to add to a wide variety of recipes from sweet to savory to reap the benefits of its nutrition all fall long. You can’t go wrong baking it or blending it into something for breakfast during the fall.

What Does Pumpkin Pair Well With?

You’ll notice that in most of these pumpkin breakfast recipes I’ve baked or blended pumpkin puree into a recipe that works for breakfast.

Pumpkin puree goes well with lots of different baked goods, as well as Greek yogurt and cheese. I love how it fits with a wide variety of both sweet and savory recipes making it perfect to not only add to your breakfast recipes, but also lots of other recipes in the fall and year-round.

Pumpkin Breakfast Recipes

Depending on the breakfast mood you’re in, jump to one of the pumpkin breakfast recipe categories below:

Quick Pumpkin Breakfast

If you have minimal time and want to whip something up within minutes, try one of these quick pumpkin breakfast options. I love these to switch things up when I am in the mood for a cool smoothie or a warm fall-inspired piece of toast.

frozen pumpkin smoothie

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! 
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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. 
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Pumpkin Ricotta Toast

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Pumpkin Yogurt Mousse Parfaits

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pumpkin cookie protein balls

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!
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healthy pumpkin granola

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!
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Pumpkin Oatmeal

Pumpkin goes so well with oats in a variety of recipes, especially oatmeal. Oatmeal is always a go-to fall breakfast because it’s easy to make and customize with different toppings like nut butter and fruit. Baked oatmeal or oatmeal cups is great to make in advance and have for breakfast during the week.

best healthy pumpkin pie baked oatmeal

Pumpkin Pie Baked Oatmeal

Pumpkin pie baked oatmeal made with Quaker Old Fashioned Oats, pumpkin puree, fall spices and maple syrup makes for a delicious make-ahead breakfast time option for the fall season.
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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! 
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pumpkin zucchini oatmeal cups

Pumpkin Zucchini Oat Cups

Pumpkin zucchini oatmeal cups are like a bowl of oatmeal in muffin form! Made gluten and dairy free, they have a hearty texture, make for a nutritious, delicious (and compact!) breakfast and freeze well too. I highly recommend a dollop of nut butter on top! 
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pumpkin gingerbread oatmeal

Pumpkin Gingerbread Oatmeal

Pumpkin gingerbread oatmeal is a delicious and festive way to flavor your oats during the winter months! Made with old fashioned oatmeal, pumpkin puree, molasses and cozy spices. 
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Healthy Pumpkin Breakfast Muffins

Pumpkin breakfast muffins are another great option on the go. In comparison to typical muffins, they contain less sugar and more fiber. This helps control hunger and keeps you full until your next snack or meal. Depending on your muffin tin size, choose one or two and pair with Greek yogurt or nut butter for added protein.

whole wheat pumpkin blueberry muffins

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!
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gluten free pumpkin carrot muffins with dairy free cashew cream cheese frosting

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!
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pumpkin veggie egg muffins

Pumpkin Veggie Egg Muffins

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

When the weekend rolls around, there’s nothing like a stack of pumpkin pancakes or waffles for breakfast or brunch. Cozy up with a cup of coffee and one of these pumpkin breakfast recipes on a chilly fall weekend.


Healthy Pumpkin Protein Pancakes

There’s nothing better than a stack of pumpkin pancakes on a cozy fall morning! Wake up to this extra fluffy and protein packed stacked that is spiced to perfection with pumpkin and pumpkin spice.
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Pumpkin Protein Waffles

Packed with protein, whole grains, pumpkin and pumpkin spice, these pumpkin protein waffles are fluffy and delicious! Look no further for your new favorite pumpkin recipe to make for brunch in the fall!  
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healthy pumpkin pancakes

The Best Healthy Pumpkin Pancakes

Wake up with a stack of these extra-fluffy, delicious and healthy pumpkin pancakes! Perfect for a cozy weekend brunch, you will love these pancakes that taste just like fall! 
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Pumpkin Coffee Drinks to Pair with Breakfast

And finally, breakfast in the fall isn’t complete without a pumpkin coffee drink. Pair one of these with a breakfast above or whip up some fluffy eggs with veggies and a slice of toast as you sip on your festive beverage. 

starbucks copycat pumpkin cream cold brew 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! 
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Pumpkin Spice Oat Milk Latte

Pumpkin Spice Oat Milk Latte

Silky smooth and oh so pumkin-y! This pumpkin spice oat milk latte is lower in sugar than your average latte, made with real pumpkin, dairy free, and delicious. 
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pumpkin white chocolate spice latte

White Chocolate Pumpkin Spice Latte

White chocolate pumpkin spice latte is delicious twist on a traditional pumpkin spice latte. Smooth, and creamy with hints of white chocolate and pumpkin spice in every sip, it’s a fun twist on this fall favorite.
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pumpkin spiced whipped coffee

Pumpkin Spice Whipped Coffee

Pumpkin spice whipped coffee is a delicious and fun coffee drink, perfect for fall! It feels like a fancy coffeehouse drink that is easy to make at home! 
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Breakfast is definitely my favorite meal of the day and I especially love infusing pumpkin into something delicious for breakfast or brunch during the fall season.

Be sure to also check out my 40 Must-Try Easy Pumpkin Recipes and if you’re not already, I’d love for you to be part of the Once Upon a Pumpkin community on Instagram!

Pumpkin Desserts & Baked Goods

Pumpkin Brownie Cookie Balls

Pumpkin brownie cookie balls are a no bake energy bite that taste like a combination of a pumpkin brownie and a cookie. Made gluten-free with simple ingredients, they’re a great blood-sugar friendly and pumpkin-packed snack for October!

Looking for a fun October snack that’s packed with pumpkin and chocolate?! You’ve come to the right place! These cute little pumpkin brownie cookie balls are just that and super nutritious too. Made gluten and dairy free with almond and oat flour, this recipe requires only a few simple ingredients. They’re great to make ahead and enjoy all week in the fall!

I love having a snack like these pumpkin protein balls on hand to enjoy as part of my breakfast with coffee, after lunch, or anytime I need a little something during the day. They are not overly sweet (sweetened naturally with honey), and you can feel good knowing you’re getting extra nutrition by way of pumpkin puree.

Pumpkin is a great source of vitamin A, C, E, and minerals like potassium and iron. It’s also a good source of fiber and works in a variety of sweet and savory recipes — not many other vegetables can go from muffins to pastas and even dog treats!

These bites have a luxe texture that’s everything you want in a pumpkin ball. Filled with fall spices, that nice bit of chocolate that goes so well with the pumpkin, and a silky smooth texture!

Perfect for October, I know you’ll love snacking on these pumpkin brownie cookie bites all spooky season long! The only thing scary about them is how good they are….eek!

Ingredients for Pumpkin Brownie Cookie Balls

  • Pumpkin Pureejust like in pretty much all of my pumpkin recipes, this recipe calls for pumpkin puree not pumpkin pie filling!
  • Blanched Almond Flouralmond flour it what gives these balls their incredible texture. I haven’t tested this recipe with any other flours.
  • Oat Flourcoconut flour would also work in place of oat flour.
  • Creamy Unsweetened Almond Butter or Creamy Unsweetened Cashew Butterboth work really well to give these bites a nice flavor the doesn’t overpower the pumpkin flavor!
  • HoneyI have’t tried it but you could substitute honey for maple syrup.
  • Cinnamon
  • Raw Cacao Powder or Unsweetened Cocoa Powder see below for the difference.
  • Pumpkin Pie Spice
  • Cloves (optional) — in my opinion cloves really amplify the flavors of pumpkin spice and cinnamon to give these balls that quintessential fall taste and smell!
  • Salt

Equipment / utensils

  • mixing bowl
  • measuring cups
  • spoon
  • whisk
  • cookie scoop

Difference Between Cacao Powder and Cocoa Powder

Cacao powder is basically the less processed version of cocoa powder. Often times cocoa powder also contains sugar and dairy as it’s what is marketed for hot chocolate. If you do find cocoa powder is easier for you to find for this recipe, look for unsweetened versions.

Both cacao powder and unsweetened cocoa powder taste similar — like unsweetened chocolate which is why they’re great to use to give these balls that chocolatey taste!

Because it’s processed less, cacao powder has higher amounts of beneficial nutrients like antioxidants and minerals like magnesium and potassium.

More Pumpkin Energy Bite Recipes

Here are some of my other favorite pumpkin energy bite recipes:

How to Make Pumpkin Brownie Cookie Balls


Pumpkin Brownie Cookie Balls

Pumpkin brownie cookie balls are the perfect snack for October! A delicious bite that tastes like a mix between a pumpkin cookie and a pumpkin brownie with that cozy fall flavor we love!
Prep Time 10 mins
Cook Time 10 mins
Servings 10 balls


  • 1 mixing bowl
  • measuring cups
  • 1 wooden spoon
  • 1 Whisk
  • 1 cookie scoop


  • 1/4 cup creamy unsweetened almond butter or cashew butter
  • 1/4 cup honey
  • 1/4 cup pumpkin puree
  • 1 cup blanched almond flour
  • 1 tbsp. oat flour
  • 2 tsp. pumpkin pie spice
  • 2 tsp. cinnamon
  • 1/4 tsp. clove
  • pinch of salt
  • 1 tbsp. raw cacao powder or unsweetened cocoa powder


  • In a mixing bowl whisk together the almond butter, honey and pumpkin puree.
  • Add the flours, pumpkin spice, cinnamon, cloves and salt. Mix until you have a pumpkin batter.
  • Divide the batter in half, adding the cacao powder or cocoa powder to half of the dough. Mix until you have your brownie dough!
  • Using a cookie scoop, scoop half of the cookie dough and half of the brownie dough. Use your hands to roll into a ball and refrigerate the bites for 10-15 minutes before enjoying!
  • Store covered in the fridge for up to a week.

More Pumpkin Recipes You’re Sure to Love:

Pumpkin Recipes

15 Top Pumpkin Bread Recipes to Make Right Now

Fall isn’t complete without a slice of moist and flavorful pumpkin bread. Here are 15 of my top pumpkin bread recipes for you bake and enjoy this fall!

top pumpkin recipes to make in the fall

There’s nothing I love more than baking a loaf of pumpkin bread on a cozy fall day. When the house starts to smell like cinnamon and pumpkin while it’s baking, and that first slice still warm out of the oven just gives me all of those good fall feels!

To me, pumpkin bread is so quintessential fall. I think it just embodies everything we love about the season and is one of the reasons why we look forward to this time of year so much. This fall, whether you want a classic pumpkin bread, something with other flavors and toppings, I’ve got you covered.

These top pumpkin bread recipes fit a wide variety of diet types and flavor preferences plus they’re all nutritious thanks to the addition of pumpkin puree!

Be sure to also check out this dairy-free pumpkin cream cheese that goes great on a slice of any of these breads.

Gluten-Free Pumpkin Bread Recipes

Gluten-free pumpkin bread is great if you’re following a gluten-free diet or have Celiac disease. Using the proper mix of flours can give you the usual moist and fluffy texture that’s just as delicious (if not more!) then one that’s made with traditional flour. Here are a few variations of gluten-free pumpkin bread that are perfect for fall!

best gluten free pumpkin bread

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!
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almond flour pumpkin bread

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.
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gluten free pumpkin banana bread

Gluten Free Pumpkin Banana Bread

Lightly sweetened and extra moist from the pumpkin puree and banana, this gluten free and grain free pumpkin banana bread is perfect thing to have in the morning with coffee.
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pumpkin birthday cake bread

Pumpkin Birthday Cake Bread

Pumpkin birthday cake bread is a fun twist on classic pumpkin bread with maple glaze and sprinkles on top! It’s the perfect treat for a celebration and is gluten and dairy free.
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Pumpkin Spice Latte Bread

Pumpkin spice latte bread is infused with pumpkin, pumpkin spice, espresso powder, and coffee-soaked dates for a taste that’s reminiscent of a PSL! Perfect with a cup of pumpkin coffee in the fall, I know you’ll love this pumpkin bread recipe for years to come! 
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amazing pumpkin zucchini bread

Gluten-Free Pumpkin Zucchini Bread

This bread is like a little slice of heaven. Extra moist, low in sugar and packed with vitamins, minerals and fiber from pumpkin puree and zucchini! 
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Coffee Infused Pumpkin Bread

This pumpkin spice latte bread was inspired by the flavors in a pumpkin spice latte — the added coffee is a fun twist! And this better than Starbucks pumpkin bread is my healthier version of Starbucks pumpkin bread made with way less sugar and simple ingredients.


Pumpkin Spice Latte Bread

Pumpkin spice latte bread is infused with pumpkin, pumpkin spice, espresso powder, and coffee-soaked dates for a taste that’s reminiscent of a PSL! Perfect with a cup of pumpkin coffee in the fall, I know you’ll love this pumpkin bread recipe for years to come! 
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Better Than Starbucks Healthy Pumpkin Bread Lower in Sugar

Copycat Starbucks Pumpkin Bread Recipe (Better Than Starbucks!)

Extra moist and fluffy, this Starbucks copycat pumpkin bread is much lower in sugar and just as delicious as the one from Starbucks! Perfect to enjoy a slice with a cup of coffee on a cozy fall morning.
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Glazed Pumpkin Bread

Adding a glaze on top of pumpkin bread makes it feel like an extra special treat. The cranberry orange glaze on top of this pumpkin bread recipe adds a hint of sweetness and beautiful light pink color.

orange spice pumpkin bread with cranberry glaze

Orange Pumpkin Bread with Cranberry Glaze

A perfect holiday spin on pumpkin bread, this gluten-free orange spiced pumpkin bread with cranberry glaze is extra moist and full of flavor!
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Combination Pumpkin Bread Flavors

Pumpkin complements a wide variety of other flavors like apple, zucchini and gingerbread. I love making different variations of pumpkin bread that marry other cozy flavors as well and add more nutrition to every bite. If you haven’t made it already, the healthy pumpkin zucchini bread is a must if I had to pick one from this list!

pumpkin apple bread with cinnamon apples and pumpkin seeds

Cinnamon Apple Pumpkin Bread

Cinnamon apple pumpkin bread combines the flavors of pumpkin, apples, and fall spices into one delicious moist and fluffy loaf! Simply made with just a few ingredients, it’s the perfect pumpkin bread recipe for fall!
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whole-wheat pumpkin zucchini bread

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!
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best healthy pumpkin gingerbread loaf

Pumpkin Gingerbread Loaf

Pumpkin gingerbread loaf is moist, delicious and spiced to perfection with molasses, pumpkin pie spice, ginger, cinnamon and nutmeg. Topped with delicious cream cheese frosting, you’ll love a slice this time of year!
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Pumpkin Bread with a Swirl

Elevate your pumpkin loaf with these pumpkin breads that are swirled with extra flavor like cinnamon and cocoa powder.

cinnamon swirl pumpkin bread

Cinnamon Swirl Pumpkin Bread

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Paleo Pumpkin Swirl Bread

Pumpkin bread is a quintessential fall food, and if you’re looking for a paleo version that doesn’t skimp on fall flavor, this ones for you! It’s lightly sweetened with a hint of chocolate! 
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No-Added Sugar Pumpkin Bread

Some bakery-style pumpkin breads have a ton of added sugar. And while I’m not saying you should never enjoy a fun bakery treat, making a pumpkin loaf at home that’s sweetened naturally is a great option when you’re trying to be more mindful of your sugar intake. The added shredded carrot in this recipe adds an amazing texture to this super moist and fluffy pumpkin bread.

carrot pumpkin breakfast bread

Healthy Pumpkin Carrot Breakfast Bread

No matter the season, healthy pumpkin carrot bread is a delicious and nutritious loaf to bake up for the week! Top a slice with nut butter or greek yogurt and enjoy the thick-chewy texture and delicious taste.
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Now grab a can of pumpkin, light a fall candle, and bake up one of these delicious loaves of pumpkin bread! You seriously can’t go wrong with any of the pumpkin bread recipes on this list and I hope they are ones you come back to each fall.

If you’re not already, I’d love for you to be a part of the Once Upon a Pumpkin community on Instagram!

Pumpkin Desserts & Baked Goods

Pumpkin Cheesecake Muffins

Pumpkin cheesecake muffins are a pumpkin swirled cream cheese muffin with a spiced streusel crumb and pumpkin seed topping. They’re super moist and fluffy and taste like everything we love about the season!

pumpkin cream cheese muffins with crumb topping

Extra moist and fluffy with a spiced streusel topping, these pumpkin cheesecake muffins are truly the best muffin for fall! They pop out of the pan with a perfectly fluffy muffin top just like you would expect from a pumpkin muffin from a bakery, and will make your whole house smell amazing while they bake.

Typically on Once Upon a Pumpkin I make healthier versions of pumpkin recipes. I strive to bake up fun pumpkin treats with a little less sugar, perhaps made gluten free and or with just a few simple ingredients.

The thing about the fall is that it brings about a feeling of nostalgia that we look forward to all year. That comfort and coziness that comes from the smell of cinnamon, crisp air and golden hues. As a dietitian, I think I do a pretty good job of bringing that into my healthier pumpkin recipes, but sometimes you just can’t beat the real thing made with traditional ingredients.

That is the balance I preach through this site and on my Instagram page — nutrition that is about mindful choices that honor how you feel, are enjoyable and allow you to enjoy your life (and live your best fall life!).

These bakery-style pumpkin muffins will hopefully remind you of your love of all things fall, baking with your mom or grandma and taking in all the scents and flavors of the season.

This pumpkin recipe uses an entire can of pumpkin puree, and lots of fall spices that will have your whole house smelling amazing. The silky smooth cream cheese layer in between layers of fluffy pumpkin muffin is my favorite part!

So get out your cans of pumpkin, light a fall candle and let’s make these irresistible pumpkin cream cheese muffins!

Ingredients for Pumpkin Cheesecake Muffins with Streusel Topping

  • Organic All-purpose Flour or White Whole-Wheat Flour
  • Pumpkin Pureethis muffin recipes uses an entire can of pumpkin puree! Make sure it’s 100% pure pumpkin and not pumpkin pie mix.
  • Coconut Oil
  • Eggs + egg yolk
  • Light Brown Sugar
  • Pumpkin Spice
  • Cinnamon
  • Baking Soda
  • Baking Powder
  • Cream Cheese
  • Butter
  • Pumpkin Seeds

Equipment / utensils

  • mixing bowls
  • whisk
  • wooden spoon
  • muffin pan
  • muffin liners

Tips for Making the Best Pumpkin Muffins

  1. Measure the flour correctly. Too much flour can definitely impact how these muffins turn out. Use a scoop to scoop flour into a measuring cup (don’t pack it in!) to ensure you don’t have too much.
  2. Don’t over mix the batter. Muffin batter shouldn’t be super smooth. You want there to be bumps. Just as soon as you don’t see any major streaks of flour, stop mixing.
  3. Make sure the baking soda and baking powder are fresh. This is a sneaky little thing I think a lot of us don’t think about. If your baking soda or baking powder has been sitting untouched since last fall when you baked something, this could be impacting your baked goods negatively. Check the date on the label!
pumpkin cream cheese muffins with crumb topping

Pumpkin Cheesecake Muffins

Pumpkin cheesecake muffins are super fluffy, spiced just right and taste like everything we love about fall. Enjoy one with a cup of coffee for all the fall feels!
Prep Time 15 mins
Cook Time 25 mins
Servings 12 muffins


  • 2 mixing bowls
  • 1 Whisk
  • 1 wooden spoon
  • 1 muffin pan
  • 12 muffin liners


For the pumpkin muffin batter

  • 2 cups organic all-purpose flour
  • 2 tsp. baking powder
  • 1 tsp. baking soda
  • 1/4 tsp salt
  • 2 tsp. cinnamon
  • 2 tsp. pumpkin pie spice
  • 1 15 oz. can pumpkin puree
  • 2 eggs at room temperature
  • 1/2 cup coconut oil melted
  • 1 cup light brown sugar
  • 1 tsp vanilla extract

For the Streusel Topping

  • 1/3 cup brown sugar
  • 3 tbsp butter melted
  • 2 tsp. pumpkin spice
  • 1/4 tsp. salt
  • 1/2 cup all-purpose flour

For the Cream Cheese Layer

  • 8 oz cream cheese softened
  • 1 egg yolk
  • 1 tsp. vanilla extract


  • Preheat the oven to 400 degrees F and line a muffin pan with muffin liners, lightly spraying the inside with baking spray or oil so that that the muffins don't stick to the liners.
  • Get out the cream cheese and butter to soften and bring to room temperature.
  • In a medium sized mixing bowl whisk together the flour, baking powder, baking soda, cinnamon, pumpkin spice and salt. Set aside.
  • In another medium sized bowl, whisk together the pumpkin puree, eggs, coconut oil, brown sugar and vanilla until smooth.
  • Add the dry ingredients to the wet and combine using a wooden spoon careful not to over mix.
  • Make the cream cheese mixture by beating together softened cream cheese, egg yolk and vanilla extract.
  • Use an ice cream scoop to scoop the muffin batter into the muffin liner so that they're about 1/3 of the way filled. Spoon about 1 tablespoon of the cream cheese on top and then cover with remaining pumpkin batter (it's ok if the batter doesn't completely cover the cream cheese batter).
  • Make the streusel topping by combining the brown sugar, pumpkin pie spice, salt and and flour. Add melted butter and use a fork to mix it around into crumbs — it shouldn't be a super fine consistency.
  • Sprinkle the crumb topping and pumpkin seeds if desired over each. Bake for 23-25 minutes (checking at 23 minutes). Let cool and enjoy!

More Pumpkin Recipes You’re Sure to Fall in Love With

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Pumpkin Cheesecake Muffins with Spiced Streusel Topping and Pumpkin Seeds
Pumpkin Recipes

Homemade Pumpkin Spice Syrup

Homemade pumpkin spice syrup is made with real pumpkin, brown sugar and lots pumpkin spice for a syrup that’s perfect in fall coffees, cocktails and more!

homemade pumpkin spice syrup with pumpkin puree, brown sugar, pumpkin spice and water

Pumpkin syrup is the perfect way to sweeten a variety of things this fall like coffee, cocktails and dessert. Made with just a few simple ingredients including light brown sugar, pumpkin puree, pumpkin spice, vanilla extract, salt and water, it’s easy to make and tastes like fall!

Being just a few days away from September, my mind is preoccupied with all things pumpkin, including making the perfect pumpkin coffee drink at home!

In an attempt to make a pumpkin copycat recipe of the Starbucks ice brown sugar shaken espresso drink, I whipped up this pumpkin spice syrup that’s perfect in coffee but would also work in a pumpkin cocktail too.

Most traditional coffee house pumpkin drinks are made with multiple types of syrups and sugars Not to mention some aren’t even made with real pumpkin — the nerve!) and while I think they’re fun to get once in a while, I prefer a lower in sugar, simpler option which is why making pumpkin spice syrup at home is perfect.

With this pumpkin spice syrup that’s super easy to make at home, you can control how much sugar you’re adding to your coffee and other drinks you use it in. Plus, you can store it in the fridge for 2-3 weeks and use it as needed.

If you’re like me and always have a can (or five) of pumpkin puree in your pantry, then I’m betting you already have all of the ingredients you need to make this syrup that’s spiced just right with the taste of fall we all know and love!

ingredients for homemade pumpkin spice syrup

Ingredients for Homemade Pumpkin Spice Syrup


Just like in all of my pumpkin recipes, I recommend using Libby’s 100% pure pumpkin (pumpkin puree), not pumpkin pie mix which is already mixed with added sugar.


Light brown sugar is the sweetener in this recipe. I haven’t made it using coconut sugar however that could be another option if you’re looking to use a less processed sugar.


Get out your jar of pumpkin spice because that’s going to give this homemade syrup that amazing, warm cozy fall taste! If you don’t have pumpkin pie spice, use cinnamon and a little bit of nutmeg.


Vanilla extract


A pinch of salt is really going to bring out the flavors and balance everything out!


Water is the liquid in this recipe to help make the syrup.

Equipment Need to Make This Pumpkin Recipe:

  • small saucepan
  • whisk
  • jar or containers with a lid to store the syrup in (I like these glass jars)

How to Make Homemade Pumpkin Spice Syrup

  1. Combine the ingredients in a small saucepan. Add the brown sugar, pumpkin puree, water, pumpkin puree, vanilla extract and salt to the small saucepan.
  2. Bring to a small boil over medium heat before turning to low to simmer: Bring to a low boil on the stove while whisking and then turn to low heat and let simmer.
  3. Continue whisking until the syrup begins to thicken. Continue whisking as the syrup thickens. About 5-7 minutes.
  4. Remove from heat and add to a covered glass container to cool. Remove from heat and let cool before transferring to a container with a lid.
  5. Store in the fridge and enjoy! Store covered in the fridge between uses!
pumpkin coffee with homemade pumpkin spice syrup

Ways to Use Pumpkin Spice Syrup

This pumpkin syrup is great to make and have on hand to use in a variety of ways this pumpkin season. Here are a few of my recipes that it would be perfect in.

If you make this and find any other uses, I’d love to know!

homemade pumpkin spice syrup with pumpkin puree, brown sugar, pumpkin spice and water

Homemade Pumpkin Spice Syrup

Maggie Michalczyk, RDN
Homemade pumpkin spice syrup is perfect in pumpkin coffees, cocktails and more! So easy to make with simple ingredients — use it all fall long!
Prep Time 3 mins
Cook Time 7 mins


  • 1 cup light brown sugar
  • 1/2 (heaping) cup pumpkin puree
  • 1/2 cup water
  • 1 tbsp. pumpkin spice
  • 1 tsp. vanilla extract
  • 1/4 tsp. salt


  • Add all of the ingredients to a small saucepan.
  • Bring to a low boil over medium heat while whisking and then reduce to low heat.
  • Let simmer while continuing to whisk until the syrup begins to thicken. This should be about 5 to 7 minutes.
  • Once thickened remove from heat and let cool. Transfer to a container with a lid and store in the fridge. Enjoy!

More Recipes You’re Sure to Fall in Love With

And if you’re not already, I’d love for you to be a part of the Once Upon a Pumpkin community on Instagram!

Pin this recipe for later!

how to make homemade pumpkin syrup
Pumpkin Appetizers & Snacks

Pumpkin Peanut Butter Stuffed Dates

Pumpkin peanut butter stuffed dates are a fun no-bake snack made with pitted dates, pumpkin puree, peanut butter and pumpkin spice.

I’ve seen many different variations of stuffed date recipes online and never really got the hype. I like dates just fine but I didn’t really get the point of putting something in the inside and topping them with chocolate, etc. until I made these!

I wanted to put my own pumpkin spin on stuffed dates so I got to work thinking of how I could possibly incorporate some pumpkin and pumpkin spice. Combining my love of pumpkin and peanut butter (and chocolate) I got to work and made these pumpkin peanut butter stuffed dates!

Date bites stuffed with a pumpkin peanut butter mixture topped with chocolate, sea salt and pumpkin spice are the snack you didn’t know you needed.

Although I wouldn’t say they’re an exact replacement for a piece of candy, they would be a healthier sweet treat if you’re looking for one around Halloween time or anytime you want something sweet, and salty with a hint of that fall flavor we love.

These pumpkin stuffed dates are a good source of fiber thanks to dates and pumpkin puree and a little bit of protein from the peanut butter — perfect after lunch when you need a little something sweet!

Nutrition Benefits of Dates

Dates are packed with antioxidants, fiber, potassium B vitamins and iron. They’re a natural source of sugar, but have a lower glycemic index than other sweeteners due to their fiber content which helps prevent blood sugar levels from spiking too high after eating.

Using dates is a great way to sweeten things like smoothies and baked goods to get the added nutrition benefits and natural sweetness. One of my favorite recipes that uses dates is this pumpkin sticky date cake for fall!

Ingredients for Pumpkin Peanut Butter Stuffed Dates

  • pitted Medjool dates
  • creamy unsweetened peanut butter
  • pumpkin puree — I use Libby’s in all of my pumpkin recipes.
  • chocolate chips — I use Lily’s in most all of my recipes. Use milk or dark chocolate chips.
  • pumpkin pie spice
  • flakey salt

equipment/ utensils:

  • small bowls
  • spoon

How to Make Pumpkin Peanut Butter Stuffed Dates

Making this fun snack/treat recipe couldn’t be easier.

Start by cutting the date in half or just use your fingers to pull apart the two halves. Next, stir pumpkin puree into your peanut butter (it will be thick) and add about two teaspoons to the inside of one half of the date. Repeat with all of the remaining mixture.

Melt your chocolate in increments of 15 seconds in the microwave until it’s smooth and drizzle over each date.

Sprinkle flakey sea salt and pumpkin spice all over each date and refrigerate for 10-20 minutes until the chocolate hardens. Enjoy and store in a resealable container in the fridge or freezer for maximum freshness.


Pumpkin Peanut Butter Stuffed Dates

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


  • 8 pitted Medjool dates
  • 1/4 cup creamy unsweetened peanut butter
  • 1 tbsp pumpkin puree
  • 1/4 cup chocolate chips melted
  • 2 tsp flaky sea salt
  • 2 tsp pumpkin pie spice


  • Start by splitting the dates in half using a butter knife or your fingers.
  • Stir the pumpkin puree into the peanut butter and add about 1/2 tbsp. to each half of the date. Repeat until they are all stuffed with the pumpkin peanut butter.
  • Melt the chocolate chips in a small microwave safe bowl in increments of 15 seconds, stirring until completely melted.
  • Drizzle the melted chocolate on top of each date, then sprinkle with flaky sea salt and pumpkin spice.
  • Refrigerate for about 10-20 minutes until the chocolate hardens and enjoy!

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pumpkin spice peanut butter stuffed dates
Pumpkin Breakfast

Whole Wheat Pumpkin Muffins with a White Chocolate Drizzle

Whole wheat pumpkin muffins with a white chocolate drizzle are perfect for fall! Made with whole wheat flour, fall spices, and pumpkin puree. Topped with a drizzle of melted white chocolate or pumpkin seeds for a crunch.

whole wheat pumpkin muffins with white chocolate drizzle

Nothing screams fall quite like a batch of fluffy pumpkin muffins! Filled with fall spices and that quintessential fall taste of pumpkin puree that we all know and love, I know this pumpkin muffin recipe will be one you make again and again for the season and beyond!

I love having a batch of pumpkin muffins on hand to enjoy with coffee or tea in the fall and this recipe is one I’ve already made multiple times and it’s only the beginning of October! Simply made with whole wheat pastry flour, Libby’s 100% PURE PUMPKIN and fall spices like cinnamon, and pumpkin spice

Top these muffins with a white chocolate drizzle (white chocolate complements pumpkin SO well) or top with pumpkin seeds before baking for a crunch on top. You really can’t go wrong! 🙂

healthy whole wheat pumpkin muffins


This pumpkin muffin recipes uses  Libby’s 100% Pure Pumpkin. It’s what I use in all of my pumpkin recipes! I trust Libby’s when it comes to pumpkin puree because they’ve been the leading producer of canned pumpkin for generations.

Their factory in Morton, IL is 100% landfill-free. They are able to achieve this by recycling pumpkin by-products and incinerating the remaining waste for energy recovery. Pumpkin waste, like rind and skin, finds new life as land applied fertilizer—except for the seeds—those are sold for wild squirrel food.

It’s nice knowing that the process of harvesting a vegetable that can be used in so many different ways is also finding many different ways to ensure as little waste from that process as possible. Pumpkin puree is incredibly versatile and I’m happy to see that the whole process is one that aims to be sustainable.


Ingredients for Whole Wheat Pumpkin Muffins

  • whole-wheat pastry flourwhole wheat pastry flour is lighter than whole wheat flour giving these muffins more of a soft fluffiness that makes them absolutely delicious!
  • pumpkin pie spice
  • cinnamon 
  • baking soda
  • baking powder
  • non-dairy milk I like using oat or almond milk because that’s what I have on hand most of the time.
  • butter or coconut oil 
  • light brown sugarfeel free to use coconut sugar instead if you prefer.
  • egg
  • vanilla extract 
  • pumpkin seeds (optional) green pumpkin seeds are called pepitas and they’re a great source of plant-based protein, fiber and magnesium.
  • white chocolate chips (optional)

equipment / utensils:

  • one medium mixing bowl
  • one small mixing bowl
  • muffin liners
  • muffin tin
easy whole wheat fluffy pumpkin muffins

Making Pumpkin Muffins Lighter and Fluffy

Pumpkin puree itself helps to make these muffins super light and fluffy! It adds a lot of moisture which ends up giving these muffins that bounciness in the texture.

Another tip for lighter and fluffier muffins? Don’t over mix the batter. That causes muffins to be more dense and chewy vs. light and fluffy! Mix the batter until just combined. If there’s a few streaks of flour that you can still see that’s totally ok.

Ways to Use Leftover Pumpkin Puree

For this pumpkin recipe you will use almost a cup of pumpkin, but that will leave you with a good amount leftover. This is a good thing because there are so many delicious ways you can use it! Here are a few of my favorites:

Storing Leftover Pumpkin Puree

Any time you have a little pumpkin puree leftover and want to save it, transfer the rest out of the can (don’t store in the can in the fridge!) into a container with a lid and store in the fridge for up to a week. This will ensure maximum freshness and usability.

If you’re simply not going to get to the rest of the pumpkin leftover in a can, you can definitely save it for later. I recommend freezing it in an ice cube tray for up to 3 months. You can use the frozen cubes in future soups, smoothies and more.

whole wheat pumpkin muffins with white chocolate drizzle

Whole Wheat Pumpkin Muffins with a White Chocolate Drizzle

Maggie Michalczyk, RDN
Moist, fluffy and spiced to perfect with pumpkin puree and fall spices, these whole wheat pumpkin muffins make for an amazing treat for fall! Sip on pumpkin coffee while you enjoy each bite!
Prep Time 10 mins
Cook Time 8 hrs 11 mins
Servings 12 muffins


  • 1 cup whole-wheat pastry flour
  • 2 tsp. pumpkin pie spice
  • 1 tsp. cinnamon
  • 1 tsp. baking soda
  • ¾ tsp. baking powder
  • ½ cup non-dairy milk
  • ¾ cup LIBBY’S 100% PURE PUMPKIN
  • 3 tbsp. melted butter or coconut oil
  • ½ cup light brown sugar
  • 1 egg
  • 1 tsp. vanilla extract
  • 1/4 cup white chocolate chips
  • ¼ cup pumpkin seeds for sprinkling on top


  • Preheat the oven to 350 degrees F and line a muffin tin with liners. Spray the inside with cooking spray to prevent muffins from sticking. 
  • In a medium bowl whisk together the whole-wheat pastry flour, pumpkin pie spice, cinnamon, baking soda, baking powder, and salt.
  • In a separate larger bowl, whisk together pumpkin puree, melted butter or coconut oil, non-dairy milk, light brown sugar, egg and vanilla extract until smooth.
  • Pour the dry ingredients into the wet and use a wooden spoon to gently mix together until just combined. Don’t over mix!  Muffin batter should be slightly clumpy not totally smooth. 
  • Portion the batter into each muffin well. Sprinkle with pumpkin seeds or leave plain to drizzle with melted white chocolate when baked.* 
  • Bake for approximately 22-25 minutes, let cool and enjoy!


* if drizzling with melted white chocolate chips, melt white chocolate chips in the microwave in increments of 10 seconds, stirring with a spoon in between each time. Use a fork to drizzle over each muffin once cooled.
Keyword pumpkin muffins; whole wheat pumpkin muffins

This recipe was proudly created in partnership with Libby’s. I hope you love it!

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Pumpkin Desserts & Baked Goods

Pumpkin Spice Dessert Hummus

This pumpkin spice dessert hummus tastes like pumpkin pie in dip form and is made with just 6 ingredients and sweetened naturally. It’s the perfect dip for sliced apples all fall long!


I’m sure you’ve had savory hummus before made with chickpeas, tahini, and lots of salt, garlic and olive oil, but have you tried a dessert hummus that has a sweet twist?! This pumpkin spice dessert hummus tastes like pumpkin pie in dip form and is super easy to make in a food processor.

Chickpeas are part of the pulse family and are packed plant-based protein as well as fiber, and folate. They’re super versatile, (just like pumpkin puree is!) and can be used to make things like falafel, savory hummus, roasted as a crunchy snack or salad topper and you can even use the liquid which is called aquafaba as an egg replacer in certain recipes.

Pumpkin adds nutrition and fiber to this pumpkin pie dip and if you love that quintessential taste of fall I just know that this will be your new favorite snack! It’s lightly sweetened with maple syrup, gluten free and vegan too.

Perfect as a dip for fresh fall apples, it would also be great as a Thanksgiving appetizer.

Ingredients for pumpkin spice dessert hummus

  • pumpkin puree
  • chickpeas aka garbanzo beans
  • peanut butter
  • maple syrup
  • vanilla extract
  • pumpkin pie spice
  • salt

equipment / utensils:

best pumpkin spice dessert hummus

How Do You Store Leftover Pumpkin Puree?

This pumpkin spice dessert hummus recipe won’t use up a whole can of pumpkin puree, so what to do with the rest? Store it in a container (not in the can!) in the fridge for up to a week for maximum freshness. Here are a few fun ways to use up a can of pumpkin

Another way to save leftover pumpkin is to freeze it. Add the puree to an ice cube tray and save for future smoothies, soups and more!


Pumpkin Spice Dessert Hummus

Maggie Michalczyk, RDN
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! 
Prep Time 2 mins
Cook Time 5 mins
Servings 1 1/2 cup


  • 1 can garbanzo beans drained and rinsed
  • 1/2 cup creamy unsweetened peanut butter*
  • 1/3 cup maple syrup
  • 1/3 cup pumpkin puree
  • 1 tsp. vanilla extract
  • 2 tsp. pumpkin pie spice
  • pinch of salt
  • 1/2 cup mini or regular dark chocolate chips optional


  • 1. Combine all of the ingredients except for the chocolate chips in the bowl of a food processor. 
  • 2. Pulse until smooth and blended then, transfer to a bowl and fold in chocolate chips. 
  • 4. Serve with apple slices or crackers and enjoy! 


Store this dip covered in the fridge for up to a week. 
Keyword pumpkin pie hummus; pumpkin dessert hummus

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Drinks & Smoothies

Frozen Pumpkin Pie Protein Smoothie (Gluten & Dairy-Free)

Sip on the smooth & creamy taste of pumpkin with this frozen pumpkin pie smoothie! Made dairy-free with canned pumpkin, frozen banana, creamy oat milk, collagen protein, & pumpkin spice, it’s a refreshing way to enjoy the taste of fall in smoothie form!

frozen pumpkin smoothie

Did someone say frozen PUMPKIN PIE smoothie?! How delicious does that sound on a hot August day when you’re starting to get excited about all things pumpkin?!

Smoothies are such a delicious and simple way to add more nutrition to your diet whether that be for breakfast, as a snack or after a workout. The beauty of smoothies is that you can pack a lot of nutrition by way of different fruits vegetables, sources of protein and fat that you may not typically get into one delicious and refreshing drink.

Seasonal Smoothie Appreciation

I love matching my smoothie to the season we’re in and if you follow me on Instagram, then you know I’m MOST excited about healthy pumpkin smoothies in the fall! Next to my pumpkin cream cold brew recipe, it’s my favorite way to enjoy pumpkin in drink form.

Benefit of Adding Pumpkin to a Smoothie

Canned pumpkin is incredibly easy to add to a smoothie and is packed with vitamin A, C, E, potassium and fiber. The bold orange hue of pumpkin is thanks to the fact that it’s an excellent source of beta-carotene, a plant compound that gets converted to vitamin A in our bodies. Vitamin A is great for immunity and eye health — one of the many nutritional benefits of adding more pumpkin to your diet in the fall!

And be sure to check out this post for 9 pumpkin recipes for warm weather to make when it’s still hot out but your heart says pumpkin!

Ingredients For Frozen Pumpkin Spice Smoothie

  • pumpkin puree — I personally always use Libby’s 100% Pure Pumpkin!
  • frozen banana — when your bananas on the counter are looking very spotty, take the peel off and freeze them to use in smoothies like this.
  • unsweetened oat milk — Oat milk is thicker than most other plant-based milks which is why I like to use it in smoothies, and smoothie bowls. I like the varieties from Califia Farms. Use any milk alternative you prefer.
  • collagen (optional)
  • pumpkin pie spice or cinnamon
  • pitted date(s) — add a pitted date or 2 to give this smoothie more natural sweetness. Try it with just the banana first as I think that gives it a nice amount of sweetness.
  • hemp seeds/ ground flax seed / chia seeds – each of these seeds is a good source of healthy fat, fiber and plant-based protein. This helps the smoothie be more blood-sugar friendly and helps you stay fuller for longer!
  • creamy unsweetened almond butter — I love the Target brand creamy unsweetened almond butter.
  • ice
  • granola — I love something crunchy on top of this frozen pumpkin smoothie! My favorite granola is Purely Elizabeth pumpkin cinnamon granola (it’s available year-round!).
  • pumpkin seeds — Pumpkin seeds would be another great addition on top of this smoothie! Pumpkin seeds are a good source of plant-based protein, fiber and magnesium.

equipment/ utensils:

  • high-speed blender
  • glasses
  • straw

What Enhances the Pumpkin Flavor

I’ve found that keeping the other fruit and vegetables in the smoothie to a minimum can help the pumpkin shine, but adding things like frozen banana can add a touch of sweetness. Out of all fruit I’d say this mixes best with pumpkin so the flavors don’t compete. Frozen cauliflower is another good option for a boost of nutrients without added flavor.

Tips for Making a Thick & Creamy Pumpkin Protein Smoothie

  • Use frozen banana. If you don’t have any frozen bananas on hand but still want to make this smoothie, simply add a little more ice. I have no tried it, but you could also use frozen riced cauliflower in place of the bananas.
  • Don’t add too much liquid. I like my smoothies thick enough to eat with a spoon (I think they’re more satisfying that way!).
  • Freeze leftover pumpkin puree. When you have a little pumpkin puree leftover in a can, don’t throw it out! Freeze it in an ice cube tray and then use those “pumpkin cubes” anytime you’re making a smoothie. They’re even great to throw in a soup this fall.

How to Make This a Vegan Pumpkin Smoothie

Even though this frozen smoothie has collagen added, you can find a vegan collagen option. Or, if you have a protein powder you already like that doesn’t have a strong flavor, feel free to sub it in!

healthy pumpkin smoothie with oat milk, collagen and pumpkin spice
frozen pumpkin smoothie

Frozen Pumpkin Pie Protein Smoothie

Maggie Michalczyk, RDN
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! 
Prep Time 5 mins
Cook Time 2 mins
Servings 1 serving


  • 1 frozen banana
  • 1/4 cup pumpkin puree
  • 1 cup unsweetened oat milk
  • 1-2 tbsp. creamy unsweetened almond butter
  • 2 tbsp. chia seeds, ground flax, or hemp seeds
  • 1 tsp. pumpkin pie spice
  • 1 pitted date (optional)
  • 3-4 ice cubes
  • 1 serving collagen optional; can also sub for vanilla or unflavored protein powder

optional toppings:

  • pumpkin granola
  • pumpkin seeds


  • Combine all ingredients in a high-speed blender and blend on high until smooth and combined.
  • Pour into a glass and top with pumpkin granola, pumpkin seeds and extra pumpkin pie spice! Enjoy! 
Keyword pumpkin smoothie; pumpkin spice smoothie; frozen pumpkin smoothie

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Pumpkin Desserts & Baked Goods

Pumpkin White Chocolate Macadamia Nut Cookies

Pumpkin white chocolate macadamia nut cookies are chewy pumpkin cookies with crispy edges that are filled with pumpkin, white chocolate chips and macadamia nuts in every bite! Made simply with just a handful of ingredients, you’ll fall in love with these delicious cookies!

pumpkin white chocolate macadamia nut cookies

Pumpkin cookies are hands down one of my favorite treats to enjoy during pumpkin season and this white chocolate macadamia nut twist is a no brainer! White chocolate chips complement pumpkin SO well (if you haven’t tried adding white chips to pumpkin pancakes, I highly recommend it!)

I know fall is still a little ways away when I’m writing this post, but in my opinion there’s no wrong time to start getting in the mood. I already saw this pumpkin candle at the store two weeks ago, and yes I totally bought it. 🙂

soft pumpkin cookies with crispy edges

Oat flour gives these cookies a chewy, soft texture on the inside with crispy edges on the outside so if you love cookies with soft middles, these are for you.

Your kitchen will smell like the warm, cozy scents of fall while these bake and I promise this will be a pumpkin cookie recipe you’ll want to make again, and again! Just like in all of my pumpkin recipes, I used Libby’s 100% Pure Pumpkin because it’s simply the best when it comes to canned pumpkin.

thin and crispy pumpkin cookies with white chocolate chips and macadamia nuts


No matter the time of year you’ll always find Libbys 100% Pure Pumpkin in my pantry. Truly iconic when it comes to baking, Libby’s has been the leading producer of canned pumpkin for generations. I’m sure your mom or grandma always used Libby’s to make pumpkin pie at Thanksgiving just like mine did.

It’s great to know that there are no additives, chemicals, or preservatives used in the production or canning process of Libby’s 100% Pure Pumpkin and that sustainability is a major part of their mission when it comes to growing and harvesting pumpkins.

Their factory in Morton, IL is 100% landfill-free. They are able to achieve this by recycling pumpkin by-products and incinerating remaining waste for energy recovery. Pumpkin waste, like rind and skin, finds new life as land applied fertilizer—except for the seeds—those are sold for wild squirrel food. Super cool, right?

I think it’s important for everyone to consider more sustainable practices in their everyday lives and I applaud companies like Libby’s that are making it their mission to do the same.

ingredients for pumpkin white chocolate macadamia nut cookies

equipment / utensils

gluten free pumpkin white chocolate chip macadamia nut cookies with oat flour

Pumpkin White Chocolate Macadamia Nut Cookies

Maggie Michalczyk, RDN
Prep Time 10 mins
Cook Time 8 hrs 10 mins
Servings 18 cookies


  • 1/2 cup unsalted butter softened
  • ¾ cup light brown sugar
  • 1 tsp. vanilla extract
  • ¼ cup Libby’s 100% Pure Pumpkin
  • 1 ¾ oat flour gluten free if desired
  • 1 tsp. pumpkin pie spice or cinnamon
  • ½ tsp. baking soda
  • ¼ tsp. salt
  • ¾ cup white chocolate chips
  • ½ cup macadamia nuts roughly chopped


  • Using a hand mixer, cream the softened butter and sugar. Next, add vanilla extract and pumpkin until all combined.
  • Whisk together the oat flour, pumpkin pie spice, baking soda, and salt. Add to the wet ingredients and mix to combine.
  • Fold in the white chocolate chips and chopped macadamia nuts.
  • Use a cookie scoop to portion out the dough and place on a baking sheet. Gently flatten them just a little bit with the palm of your hand.
  • Bake for approximately 11-13 minutes. Cool on a wire rack and enjoy.
  • Store in a sealed container on the counter or in the fridge for up to a week.

This recipe was proudly created in partnership with Libby’s. I hope you love it! If you make them be sure to tag me at Once Upon a Pumpkin on Instagram!

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Maggie's Favorites

25 Healthy Pumpkin Products You Need to Try This Fall

Celebrate pumpkin season with these best healthy pumpkin products you need to try this fall! There’s a pumpkin item for for every occasion (I’m talking breakfast, lunch, dinner and snacks!), diet and lifestyle.

Get your pumpkin fix on in a healthy way with these healthy pumpkin products you need to try this fall! As a dietitian and self proclaimed lover of all things pumpkin, I am always on the hunt for new pumpkin products that are made with real pumpkin, taste delicious and that don’t go overboard on sugar!

This best pumpkin product list are all things that I’ve tried and enjoyed and have my stamp of approval from a nutritional standpoint. As a dietitian I believe that you can still enjoy the foods you love and feel your best and that restriction and and constantly feeling guilty when it comes to food is not the answer!

Some of these healthy pumpkin products only come along once a year, so I say enjoy them! I think one of the reasons we love pumpkin and pumpkin spice so much is because it evokes a sense of nostalgia and all of those warm and cozy vibes of the season!

25 healthy pumpkin products for fall

Whether you follow a gluten free, grain free, dairy free, or paleo diet, there is a pumpkin product out there for you! Now more than ever, brands expanding their seasonal offering to include things like paleo pumpkin spice granola and dairy free pumpkin spice oat milks lattes and I’m totally here for it.

You can enjoy these 25 healthy pumpkin products all fall long (and well after if you stock up like me!) in a variety of different ways and in recipes too! If you end up trying one of the pumpkin foods on this list, I’d love to hear what you think!

  1. siggi’s Pumpkin & Spice Skyr {GF, low sugar}

Why You’ll Love It: Made with simple ingredients and not a lot of sugar, you won’t find another pumpkin yogurt that’s this healthy and delicious! It’s creamy and spiced just right! Dip honeycrisp apples slices into it with a sprinkle of pumpkin pie spice for the perfect fall snack!

2. Purely Elizabeth Pumpkin Cinnamon Granola {GF, DF, low sugar}

Why You’ll Love It: Truly one of the first pumpkin items that made me fall in love with pumpkin, this granola is lightly sweetened and made with simple, whole ingredients. It’s hard to find a low sugar granola these days, and I love the texture. It’s perfect on top of siggi’s pumpkin spice yogurt, pumpkin smoothies, pumpkin oatmeal and more!

3. Simple Mills Pumpkin Pancake & Waffle Mix {GF & DF}

Why You’ll Love It: Naturally gluten free and absolutely delicious, this mix is definitely one of my favorite pumpkin products for 2020! It’s made with real pumpkin and organic spices and like all of Simple Mills’ products, nothing artificial ever. Bonus points if you make them pumpkin shaped with this mini pumpkin pancake and waffle maker!

4. Simple Mills Pumpkin Bread & Muffin Mix {GF, paleo friendly}

simple mills pumpkin muffin & bread mix

Why You’ll Love It: When the craving for something pumpkin strikes but you’re not totally into baking something up from scratch, you need this pumpkin muffin & bread! It’s spiced to perfection and you can make muffins, bread, donuts and more out of it! I love that it’s low in sugar and made with real, whole ingredients (and real pumpkin). The best part is it’s sold year round — I always have a box or two in my pantry and these are one of my top picks on this list of healthy pumpkin products!

5. Pumpkin Pie Perfect Bar {GF}

pumpkin pie perfect bar

Why You’ll Love It: Take a bite out of fall with this limited edition Perfect Bar flavor — pumpkin pie! To me it tastes perfectly pumpkin-y (I also love peanut butter so I love the combo!) and something about it being cold gives it even more pumpkin pie vibes. Packed with superfoods and 14 grams of protein per bar, I like the after a work out or when I’m on the go. In the fall season you can find them at Whole Foods, Trader Joes and Sprouts.

6. RXBAR Pumpkin Spice Peanut Butter {GF & paleo friendly}

pumpkin spice peanut butter

Why You’ll Love It: New in 2019, RXBAR pumpkin spice peanut butter is what fall dreams are made of! Another great on-the-go snack, I love pairing a packet with apple slices, a banana, drizzling it on yogurt and more! They are so good it’s spooky!

7. RXBAR Pumpkin Spice Bar {GF & paleo friendly}

pumpkin spice RX bar

Why You’ll Love It: Made with simple ingredients, you can’t beat this pumpkin spice RXBAR flavor in the fall! I never leave home without one in my bag and I always stock up for the season at Trader Joes or Whole Foods. They’re perfect to bring to the apple orchard and pair with a freshly picked apple!

8. Nutpods Pumpkin Spice Almond & Coconut Creamer {GF & DF, whole30 approved}

dairy free pumpkin spice creamer

Why You’ll Love It: Unsweetened, dairy free and whole30 approved, this would have to be one of my top pumpkin products if you are following a certain diet but still want to enjoy the taste of the season in your coffee. Many flavored coffee creamers are packed with sugar and often artificial sweeteners, but thanks to Nutpods you can enjoy pumpkin spice without the added sugar! It would also be great in this pumpkin spice oat milk latte recipe.

9. KIND Carmel Almond Pumpkin Spice Bar {GF}

caramel almond pumpkin spice bar

Why You’ll Love It: Crunchy almonds, smooth caramel and a kick of pumpkin spice, this bar captures all of the fall flavors. I like that it’s a good source of fiber and it also low in sugar. Pair with a piece of produce for a well rounded and pumpkin packed snack!

10. Yasso Pumpkin Cheesecake Frozen Yogurt Bar

pumpkin cheesecake yasso bars

Why You’ll Love It: Made with real frozen greek yogurt and no high intensity sweeteners, each bar contains 5 grams of protein and gives you a little boost of probiotics from the greek yogurt. The perfect pumpkin treat when the weather feels like summer but your heart is screaming fall.

11. Kodiak Cakes Pumpkin Flax Flapjack Mix

pumpkin flax pancake mix

Why You’ll Love It: Made with 100% whole grains and packed with 10 grams of protein per serving, you’ll love waking up to a stack of these on a chilly fall morning. The flax seeds give this mix even more fiber, which is great for digestive health and keeping us fuller for longer. Top with a little bit of maple syrup or drizzle almond butter and berries or bananas for the perfect autumn brunch!

12. Kodiak Cakes Pumpkin Dark Chocolate Muffin

pumpkin spice mufffin

Why You’ll Love It: When you need a little post dinner pumpkin treat, look no further than this pumpkin dark chocolate muffin! It’s a great portion size for one, and with 8 grams of protein per cup it’s a sensible pumpkin treat you can have all season long!

13. Califia Farms Better Pumpkin Spice Creamer {GF & DF}

pumpkin spice better half creamer

Why You’ll Love It: This 0 gram of sugar and dairy free pumpkin spice coffee creamer will still make your cup of joe taste pumpkin-y without many of the ingredients that are in traditional coffee creamers. Made with real pumpkin, this one is always in my fridge this time of year!

14. Califia Farms Pumpkin Spice Latte Cold Brew {DF}

pumpkin spice cold brew coffee

Why You’ll Love It: Smooth, creamy, and not too sweet, Califia Farms definitely knows what they’re doing when it comes to pumpkin! Made with almond milk, this is a dairy free pumpkin spice latte you can enjoy from the comfort of your own home! Yes, there are added sugars, however still less than what’s in a traditional pumpkin spice latte.

15. Lesser Evil Organic Pumpkin Spice Popcorn {GF & Vegan}

Why You’ll Love It: New for 2020, I wasn’t expecting to love this popcorn as much as I do! There are popcorn pieces that are pumpkin spiced plus kettle corn pieces that are also pumpkin spice flavored. I also like that The perfect scary movie watching snack!

16. Steve’s PaleoKrunch Pumpkin Bar {DF & GF; Paleo}

paleo pumpkin bar

Why You’ll Love It: The paleo pumpkin bar tastes like a delicious baked good with way less sugar! It’s the perfect snack if you’re trying to satisfy that pumpkin craving in a healthy way, with no refined sugars and 7 grams of protein per bar.

17. Nature’s Path Organic Pumpkin Spice Waffles {GF}

pumpkin spice waffles

Why You’ll Love It: As they toast these pumpkin spice waffles will fill your home with the scent of fall! They have a great texture and taste. I top them with peanut butter or almond butter for extra protein and banana or apple slices!

18. MUSH Pumpkin Pie Overnight Oats {DF}

Why You’ll Love It: Made with just 8 ingredients: oats, almonds, water, pumpkin, dates, cinnamon, nutmeg and sea salt, you can’t go wrong with these overnight oats for breakfast! Each container also comes with a spoon, so they’re great if you’re on the go too. Grab them at Whole Foods during the fall and if you want to make your own at home, here is my recipe for pumpkin overnight oats!

19. Bobo’s Pumpkin Spice Oat Bar {GF, DF; Vegan}

healthy pumpkin bar

Why You’ll Love It: These bars from Bobo’s taste like a delicious pumpkin baked good that your grandmother made for you! They are oat filled with a chewy texture with hints of cinnamon and nutmeg. When I don’t feel like baking anything, but I’m craving something pumpkin spice, I’ll reach for one of these with pumpkin coffee or tea.

20. Pumpkin Puffins {GF}

pumpkin puffins

Why You’ll Love It: I like that this seasonal spiced cereal is made with real pumpkin and whole grains. It’s on the lower end for sugar content when it comes to cereals with 5 grams cup, and 3 gram of fiber. It would also be great used in a fall trail mix!

21. Base Culture Paleo Pumpkin Bread {GF & DF; paleo friendly}

paleo pumpkin bread

Why You’ll Love It: Made with whole food ingredients, the first of which being pumpkin, this bread is a great option for those following a paleo diet or avoiding gluten and dairy who still want to get their pumpkin fix on! It tastes exactly like you just baked it yourself and has protein and fiber to help fill you up too!

22. Trader Joe’s Pumpkin Pie Spice {GF & DF}

Why You’ll Love It: Perfect to sprinkle on literally everything in the fall – I highly recommend stocking up on Trader Joe’s pumpkin pie spice before it flies off the shelves for the season!

23. Trader Joe’s Spicy Pumpkin Curry Sauce

trader joes spicy pumpkin curry sauce

Why You’ll Love It: Perfect for a cozy meal on a chilly fall night, I was very impressed with the flavor of the spicy pumpkin curry simmer sauce from Trader Joe’s that is new for fall 2020! In terms of ingredients, pumpkin puree is second, and there are only 2 grams of added sugar. It’s not spicy, but I found in very flavorful! So far, I’ve made a veggie curry with squash, cauliflower, and peppers, but would also be delicious with chicken or tofu, I recommend picking up a jar before they’re gone for the season!

24. Emmy’s Pumpkin Spice Coconut Cookies {GF, Vegan}

healthy pumpkin products

Why You’ll Love It: Soft and perfectly spiced, if you’re a coconut fan you are sure to love these cookies! They are made with simple ingredients like almond flour, coconut and fall spices, plus they crumble really well which would make them great for a crumble topping on top of pumpkin bars like these!

25. Beanfields Pumpkin Pie Cracklins {GF, Vegan}

Beanfields pumpkin pie vegan cracklins

Why You’ll Love It: Made from beans, yes you read that right, Beanfields pumpkin pie vegan cracklins are a really fun puffed pumpkin snack! I like that as a snack they contain only 2 grams of added sugar, 4 grams of protein (thanks to the beans they’re made from) and 3 grams of fiber.

26. Silk Almond Milk Pumpkin Spice Creamer {DF & GF}

Why You’ll Love It: Super smooth with a good pumpkin taste that’s not overly sweet, you’ll love putting a splash of this in your coffee all fall long. Gluten and dairy free and free from artificial sweeteners, it’s great for lower sugar PSL’s at home!

Please note that I work with some of the brands featured on this list of the best healthy pumpkin products, however I only work with brands whose values align with my own as a dietitian and would not feature them on my Instagram or in this list if I didn’t eat them myself and enjoy them!

This post also contains affiliate links, which means I may make a small commission if you make a purchase through these links. As always all opinions are my own and I appreciate your support!

pumpkin recipes you’re sure to fall in love with

And if you’re looking for some pumpkin decor and beauty products to decorate your home with, be sure to check out this post with my picks for the season!


Love everything and anything pumpkin like I do?! Keep up with all things pumpkin this fall with me on Instagram and be sure to check out my new pumpkin cookbook, The Great Big Pumpkin Cookbook available now on Amazon and with over 50 pumpkin recipes, including gluten free, dairy free, and paleo friendly recipes!

Pumpkin Recipes

Pumpkin Spice Almond Butter

Pumpkin spice almond butter is a must have for fall! It’s spiced just right and easy to make in a food processor — perfect on top of everything from toast to apples slices this fall!

As a huge nut butter lover, nothing sounded better to me than to combine my two favorite things — pumpkin spice and almond butter into one delighted spread that is perfect and healthy for the season!

Almond butter is easy to make at home (and in some cases a lot cheaper!). My tip for getting inexpensive raw almonds is to pick them up in the bulk section of your grocery store. You can find a lot of different nuts, seeds, and flours (including almond flour!) for a lot cheaper in that section!

To make this pumpkin spice recipe you will process the almonds in a food processor until almond butter starts to form. It may seem like it’s taking a long time, but that’s normal. The almond butter will start forming a few minutes into processing.

When you get to a slightly creamy and drizzle-y consistency, the almond butter will be warm, throw it in the fridge for a few minutes and then eat it on one of the delicious and healthy ways I suggested below!

best pumpkin spice almond butter
how to make pumpkin spice almond butter

Ingredients for Pumpkin Spice Almond Butter

  • raw almonds
  • coconut oil
  • dates
  • pumpkin pie spice
  • cinnamon
  • vanilla
  • salt

How to Use Pumpkin Spice Almond Butter

The possibilities are truly endless, but here are some of my favorite ways to use this delicious spread!

  • on a pumpkin spice bagel
  • on a pumpkin spice english muffin
  • on pumpkin spice toast
  • on pumpkin bread — like this better than Starbucks healthy pumpkin bread!
  • Mixed into your coffee for a hint of fall
  • in a pumpkin spice smoothie
  • with honeycrisp apple slices
  • with a bananas or berries
  • drizzled on popcorn
  • drizzled on pancakes or waffles
  • on top of oatmeal like these pumpkin flax overnight oats
  • make and A&J sandwich (like a PB & J except with almond butter!)

Almond butter is a good source of healthy fat and protein, both are crucial for fullness and satiety. Pairing it with fruit or a source of whole grains makes it part of a well rounded snack and something you’ll want to reach for at 3pm on a crisp fall day (because it’s pumpkin spice!).

When it comes to snacking, my rule of thumb is something I call the “P & F’ power couple, aka protein and fiber! These two things will make your snack work harder for you and keep you fuller for longer.

pumpkin spice almond butter

Pumpkin Spice Almond Butter

Maggie Michalczyk, RDN
Pumpkin spice almond butter is perfect on top of literally anything in the fall! Almond butter is easy to make at home and this pumpkin version is perfect for the season! 
Prep Time 2 mins
Cook Time 7 hrs 59 mins
Servings 1 1/4 cup almond butter


  • 2 cups raw almonds
  • 1-2 dates soaked in warm water with the pits removed (omit if you prefer unsweetened)
  • 2 tbsp. coconut oil
  • 3 tsp. pumpkin pie spice + more for sprinkling on top
  • 2 tsp. cinnamon
  • splash of vanilla extract
  • pinch of salt


  • 1. Combine all of the ingredients except for the coconut oil, and dates in a food processor. Pulse on high. It will take a few minutes for the almonds to start to turn into a creamy consistency.
  • 2. Add the coconut oil in 1 tbsp at a time, and the dates and continue pulsing. ( I had the pulse setting going and did other things in my kitchen in the meantime!) It will roughly take about 5 minutes to get the right consistency, and for the dates to be incorporated.
  • 3. Once it look spreadable, transfer to an airtight container and store in the fridge or on your counter for up to a week. Sprinkle more pumpkin pie spice on top of it as you use it! 

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