As the leaves start to change colors and the crisp autumn air sets in, there’s no better way to warm up than with a delicious and nutritious pumpkin recipe. Pumpkin is not only a staple of fall, but it’s also packed with vitamins, minerals, and antioxidants that can help boost your immune system and keep you feeling cozy and comfortable throughout the season.
Whether you’re looking for a hearty bowl of soup, a sweet treat to satisfy your cravings, or a healthy twist on a classic dish, pumpkin is the perfect ingredient to get creative with. In this article, we’ll be sharing 20 delicious and healthy pumpkin recipes that are sure to become new favorites in your household.
Roasted Pumpkin and Quinoa Salad
This hearty salad combines the comforting flavors of roasted pumpkin with the nutty goodness of quinoa, perfect for a cozy fall evening.
Ingredients:
– 1 small pumpkin (about 2 lbs), peeled, seeded, and cubed
– 1 cup quinoa, rinsed and drained
– 2 tablespoons olive oil
– 1 tablespoon honey
– Salt and pepper to taste
– 1/4 cup chopped fresh parsley
– 1/4 cup crumbled feta cheese (optional)
Instructions:
1. Preheat oven to 425°F (220°C).
2. Toss pumpkin cubes with olive oil, salt, and pepper on a baking sheet. Roast for 30-40 minutes, or until tender.
3. Cook quinoa according to package instructions. Drain and set aside.
4. In a large bowl, combine roasted pumpkin, cooked quinoa, honey, parsley, and feta cheese (if using).
5. Toss gently to combine. Season with salt and pepper to taste.
Cooking Time: 45-50 minutes
Healthy Pumpkin Spice Smoothie
Kick off your fall mornings with a deliciously healthy and refreshing pumpkin spice smoothie. This recipe combines the warm flavors of cinnamon, nutmeg, and ginger with the nutritional benefits of pumpkin puree.
Ingredients:
– 1/2 cup frozen pumpkin puree
– 1/2 banana, sliced
– 1/4 cup plain Greek yogurt
– 1 tablespoon honey
– 1/2 teaspoon ground cinnamon
– 1/8 teaspoon ground nutmeg
– 1/8 teaspoon grated ginger
– 1/2 cup unsweetened almond milk
– Ice cubes (as needed)
Instructions:
1. In a blender, combine pumpkin puree, banana, Greek yogurt, honey, cinnamon, nutmeg, and ginger.
2. Blend until smooth and creamy.
3. Add unsweetened almond milk and blend until well combined.
4. Taste and adjust sweetness or spice level as needed.
5. Pour into a glass and serve immediately.
Cooking Time: 2-3 minutes
Serves: 1
Pumpkin and Chickpea Curry
Warm up with this aromatic and flavorful curry that combines the comfort of pumpkin with the nutty goodness of chickpeas. This recipe is perfect for a cozy night in or as a side dish for a special occasion.
Ingredients:
– 1 medium-sized pumpkin, peeled and cubed
– 1 can (14.5 oz) chickpeas, drained and rinsed
– 2 tablespoons olive oil
– 1 onion, diced
– 2 cloves garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon curry powder
– 1/2 teaspoon turmeric
– Salt and pepper, to taste
– 1 can (14.5 oz) coconut milk
– Fresh cilantro leaves, for garnish
Instructions:
1. Heat oil in a large pan over medium heat. Add onion and cook until softened, about 3-4 minutes.
2. Add garlic, cumin, curry powder, and turmeric. Cook for an additional minute, stirring constantly.
3. Add pumpkin and chickpeas. Stir to combine, then add coconut milk. Season with salt and pepper.
4. Simmer the curry for 20-25 minutes or until the pumpkin is tender.
5. Garnish with fresh cilantro leaves and serve over rice or with naan bread.
Cooking Time: 25-30 minutes
Baked Pumpkin Oatmeal
Warm up with a deliciously comforting Baked Pumpkin Oatmeal!
Ingredients:
– 1 cup rolled oats
– 1/2 cup canned pumpkin puree
– 1/2 cup milk (dairy or non-dairy)
– 1 large egg
– 1 tablespoon honey
– 1/4 teaspoon ground cinnamon
– 1/4 teaspoon salt
– 1/4 cup chopped walnuts (optional)
Instructions:
1. Preheat oven to 375°F (190°C). In a large mixing bowl, combine oats, pumpkin puree, milk, egg, honey, cinnamon, and salt. Mix until well combined.
2. Pour the mixture into a 9×13-inch baking dish or a 6-cup ramekin.
3. If using walnuts, sprinkle them evenly over the top of the oatmeal.
4. Bake for 35-40 minutes or until the edges are lightly golden and the center is set.
5. Remove from oven and let cool for a few minutes before serving.
Cooking Time: 35-40 minutes
Enjoy your warm, comforting Baked Pumpkin Oatmeal!
Pumpkin and Lentil Soup
Warm up with this comforting Pumpkin and Lentil Soup recipe! This hearty soup combines the natural sweetness of pumpkin with the earthy flavor of lentils, perfect for a cozy fall or winter evening.
Ingredients:
– 1 small onion, chopped
– 2 cloves garlic, minced
– 1 cup cooked lentils
– 1 medium pumpkin (about 2 cups), peeled and chopped
– 4 cups vegetable broth
– 1 can (14.5 oz) diced tomatoes
– 1 tsp ground cumin
– Salt and pepper, to taste
– Fresh cilantro leaves, for garnish
Instructions:
1. In a large pot, sauté onion and garlic in a little water until softened.
2. Add cooked lentils, pumpkin, vegetable broth, diced tomatoes, and cumin. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until the soup has thickened slightly.
3. Season with salt and pepper to taste.
4. Serve hot, garnished with fresh cilantro leaves.
Cooking Time: 25-30 minutes
Low-Sugar Pumpkin Muffins
These moist and flavorful muffins are perfect for a healthier fall treat. With only 12 grams of sugar per serving, you can enjoy the taste of pumpkin without the guilt.
Ingredients:
– 1 1/2 cups whole wheat flour
– 1/2 cup rolled oats
– 1/2 cup canned pumpkin puree
– 1/4 cup unsweetened applesauce
– 1/4 cup coconut oil, melted
– 2 large eggs
– 1 teaspoon vanilla extract
– 1/2 teaspoon baking powder
– Pinch of salt
– Optional: chopped nuts or seeds for topping
Instructions:
1. Preheat oven to 375°F (190°C). Line a 12-cup muffin tin with paper liners.
2. In a large bowl, whisk together flour, oats, and baking powder.
3. In a separate bowl, combine pumpkin puree, applesauce, melted coconut oil, eggs, and vanilla extract. Stir until smooth.
4. Add the wet ingredients to the dry ingredients and stir until just combined.
5. Divide batter evenly among muffin cups.
6. Bake for 20-25 minutes or until a toothpick comes out clean.
Cooking Time: 20-25 minutes
Pumpkin and Kale Stuffed Shells
Combine the warm flavors of pumpkin and kale with the comfort of stuffed shells for a unique and delicious twist on a classic Italian dish.
Ingredients:
– 12 jumbo pasta shells
– 1 cup cooked pumpkin puree
– 2 cups kale, chopped
– 1 onion, finely chopped
– 2 cloves garlic, minced
– 1 cup ricotta cheese
– 1/2 cup grated Parmesan cheese
– 1 egg, beaten
– Salt and pepper to taste
– Marinara sauce for serving
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cook pasta shells according to package instructions.
3. In a mixing bowl, combine pumpkin puree, kale, onion, garlic, ricotta cheese, Parmesan cheese, and egg. Mix well.
4. Stuff each cooked shell with the pumpkin-kale mixture, placing them in a baking dish as you go.
5. Cover with marinara sauce and bake for 20-25 minutes or until shells are tender.
6. Serve hot and enjoy!
Cooking Time: 20-25 minutes
Vegan Pumpkin Mac and Cheese
Elevate your comfort food game with this creamy, dreamy vegan pumpkin mac and cheese recipe. Perfect for a cozy night in or as a side dish for the holidays.
Ingredients:
– 1 pound macaroni
– 2 tablespoons olive oil
– 1 small onion, diced
– 2 cloves garlic, minced
– 1 cup cooked butternut squash puree (or canned pumpkin)
– 1/2 cup vegan cheddar cheese shreds
– 1/4 cup nutritional yeast
– 1 teaspoon paprika
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cook macaroni according to package instructions. Drain and set aside.
3. In a large saucepan, sauté onion and garlic in olive oil until softened.
4. Add cooked butternut squash puree, vegan cheddar cheese shreds, nutritional yeast, paprika, salt, and pepper. Stir until smooth.
5. Combine cooked macaroni with the pumpkin-cheddar sauce. Transfer to a baking dish and top with additional vegan cheese shreds if desired.
6. Bake for 20-25 minutes or until golden brown.
Cooking Time: 30-35 minutes
Pumpkin and Black Bean Chili
This hearty chili combines the warmth of pumpkin with the richness of black beans, perfect for a cozy fall or winter meal. This recipe is quick to prepare and packed with nutritious ingredients.
Ingredients:
– 1 medium onion, diced
– 2 cloves garlic, minced
– 1 can (14.5 oz) diced tomatoes
– 1 can (15 oz) black beans, drained and rinsed
– 1/2 cup canned pumpkin puree
– 1 tsp chili powder
– 1/2 tsp ground cumin
– Salt and pepper to taste
– 1/4 cup water
Instructions:
1. In a large pot, cook the onion and garlic over medium heat until softened.
2. Add the diced tomatoes, black beans, pumpkin puree, chili powder, and cumin. Stir well.
3. Bring to a simmer and let cook for 20-25 minutes or until heated through.
4. Season with salt and pepper to taste.
5. Serve hot, garnished with chopped fresh cilantro or scallions if desired.
Cooking Time: 20-25 minutes
Healthy Pumpkin Pancakes
Start your day with a delicious and nutritious breakfast by making these Healthy Pumpkin Pancakes! Made with whole wheat flour, canned pumpkin, and minimal sugar, these pancakes are a great way to get in some extra fiber and vitamins.
Ingredients:
– 1 cup whole wheat flour
– 2 tablespoons rolled oats
– 1/2 cup canned pumpkin puree
– 1/4 cup unsweetened applesauce
– 1 egg
– 1 tablespoon honey
– 1/4 teaspoon salt
– 1/4 teaspoon baking powder
– 1/2 teaspoon ground cinnamon
– 1/4 teaspoon ground nutmeg
– 1/2 cup low-fat milk
Instructions:
1. In a bowl, whisk together flour, oats, pumpkin puree, applesauce, egg, honey, salt, and spices.
2. Gradually add in milk, stirring until smooth.
3. Heat a non-stick skillet or griddle over medium heat.
4. Drop batter by 1/4 cupfuls onto the skillet.
5. Cook for 2-3 minutes, flip, and cook an additional 1-2 minutes.
Cooking Time: 4-6 minutes per batch
Pumpkin and Spinach Lasagna Rolls
This recipe combines the flavors of autumn with the convenience of lasagna rolls, perfect for a cozy dinner or potluck. Tender spinach and roasted pumpkin are wrapped in flaky pasta and melted mozzarella cheese.
Ingredients:
– 8-10 lasagna noodles
– 1 medium pumpkin (about 2 cups), roasted and pureed
– 1 package frozen chopped spinach, thawed and drained
– 1 cup ricotta cheese
– 1/2 cup grated Parmesan cheese
– 1 egg, beaten
– Salt and pepper to taste
– 1 cup shredded mozzarella cheese
– Olive oil for greasing
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cook lasagna noodles according to package instructions.
3. In a bowl, combine pumpkin puree, spinach, ricotta cheese, Parmesan cheese, and egg. Mix well.
4. Spread a thin layer of the pumpkin mixture on each cooked noodle, leaving a small border around edges.
5. Roll up each noodle tightly and place seam-side down in a baking dish.
6. Drizzle with olive oil and top with shredded mozzarella cheese.
7. Bake for 25-30 minutes or until golden brown.
Pumpkin Hummus with Whole Wheat Pita
Transform the flavors of fall into a delicious and healthy snack with this roasted pumpkin hummus recipe, perfectly paired with crispy whole wheat pita.
Ingredients:
– 1 small pumpkin (about 2 lbs), peeled and cubed
– 1/4 cup chickpeas
– 1/4 cup lemon juice
– 1/4 cup tahini
– 2 cloves garlic, minced
– 1/2 teaspoon salt
– 3 tablespoons olive oil
– Whole wheat pita bread
Instructions:
1. Preheat oven to 400°F (200°C). Roast the pumpkin cubes for 30 minutes, or until tender.
2. In a blender, combine roasted pumpkin, chickpeas, lemon juice, tahini, garlic, and salt. Blend until smooth.
3. With the blender running, slowly add the olive oil through the top.
4. Serve the hummus with whole wheat pita bread for dipping.
Cooking Time: 45 minutes (including roasting time)
Pumpkin and Turkey Meatballs
Elevate your meatball game with this autumn-inspired twist! Moist turkey meatballs infused with roasted pumpkin puree, fragrant sage, and warm spices will delight your taste buds.
Ingredients:
– 1 pound ground turkey
– 1/2 cup roasted pumpkin puree (canned or homemade)
– 1/4 cup breadcrumbs
– 1/4 cup grated Parmesan cheese
– 1 egg
– 1 tablespoon olive oil
– 1 teaspoon dried sage
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large bowl, combine turkey, pumpkin puree, breadcrumbs, Parmesan cheese, egg, and spices. Mix well with your hands until just combined.
3. Use wet hands to shape mixture into meatballs, about 1 1/2 inches (3.8 cm) in diameter. Place on a baking sheet lined with parchment paper.
4. Drizzle with olive oil and season with salt and pepper.
5. Bake for 18-20 minutes or until cooked through.
6. Serve hot with your favorite pasta sauce, marinara, or as a sandwich filling.
Cooking Time: 18-20 minutes
Pumpkin and Coconut Milk Soup
Warm up with a bowl of comforting Pumpkin and Coconut Milk Soup, perfect for cozying up on a chilly fall or winter day.
Ingredients:
– 1 small pumpkin (about 2 lbs), peeled and cubed
– 2 tablespoons butter
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 teaspoon ground cumin
– 1/2 teaspoon ground nutmeg
– 1/4 teaspoon ground cinnamon
– 1 can (14 oz) coconut milk
– 4 cups chicken broth
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. In a large pot, melt butter over medium heat. Add onion and cook until softened, about 5 minutes.
2. Add garlic, cumin, nutmeg, and cinnamon; cook for 1 minute.
3. Add pumpkin and chicken broth; bring to a boil.
4. Reduce heat and simmer for 20-25 minutes or until pumpkin is tender.
5. Stir in coconut milk and season with salt and pepper to taste.
6. Serve hot, garnished with fresh cilantro leaves if desired.
Cooking Time: 30-40 minutes
Pumpkin and Apple Stuffed Acorn Squash
Enjoy the warm flavors of fall with this delightful squash recipe, featuring roasted pumpkin and apple filling inside a tender acorn squash.
Ingredients:
– 2 medium-sized acorn squashes (about 1-1.5 lbs each)
– 1 small to medium-sized pumpkin (about 1 lb), peeled and cubed
– 1 large apple, peeled and cubed
– 2 tbsp olive oil
– 1 tsp cinnamon
– Salt and pepper, to taste
– Optional: chopped fresh sage or thyme for garnish
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cut the top off each squash, scoop out seeds, and place them in a baking dish.
3. Toss pumpkin and apple cubes with olive oil, cinnamon, salt, and pepper on a separate baking sheet. Roast for 20-25 minutes or until tender.
4. Stuff each squash with the roasted pumpkin and apple mixture, mounding it slightly.
5. Bake squashes for an additional 30-40 minutes, or until they’re tender and caramelized.
Cooking Time: About 50-60 minutes total
Pumpkin and Chia Seed Pudding
Start your day with a nutritious and delicious breakfast that combines the warmth of pumpkin with the nutty flavor of chia seeds. This recipe is perfect for fall and winter mornings, and can be easily customized to suit your taste preferences.
Ingredients:
– 1/2 cup cooked pumpkin puree
– 1/4 cup chia seeds
– 1 cup unsweetened almond milk
– 2 tablespoons honey or maple syrup (optional)
– Pinch of salt
Instructions:
1. In a small bowl, mix together the chia seeds and almond milk. Let it sit for 5-10 minutes to allow the chia seeds to absorb the liquid.
2. Add the cooked pumpkin puree, honey or maple syrup (if using), and salt to the chia seed mixture. Stir until well combined.
3. Cover the bowl with a lid or plastic wrap and refrigerate for at least 4 hours or overnight.
4. Serve the pudding chilled, garnished with your favorite toppings such as nuts, seeds, or fruit.
Cooking Time: 5-10 minutes (plus chilling time)
Pumpkin and Walnut Energy Bites
A delicious and healthy snack packed with pumpkin puree, walnuts, and oats, these energy bites are perfect for a quick pick-me-up on-the-go. With only 5 ingredients, they’re easy to make and require no baking!
Ingredients:
– 1/2 cup rolled oats
– 1/4 cup pumpkin puree
– 1/4 cup chopped walnuts
– 2 tablespoons honey
– 1 tablespoon chia seeds
Instructions:
1. In a medium bowl, combine the oats, pumpkin puree, and walnuts. Mix until well combined.
2. Add the honey and chia seeds to the mixture. Stir until a dough forms.
3. Use your hands or a small cookie scoop to shape the dough into small balls, about 1 inch in diameter.
4. Place the energy bites on a baking sheet lined with parchment paper. Refrigerate for at least 30 minutes before serving.
Cooking Time: None! These energy bites require no cooking and are ready in just a few minutes.
Pumpkin and Sweet Potato Mash
Combine the comforting flavors of pumpkin and sweet potato for a unique and satisfying side dish or snack. This simple recipe brings together the natural sweetness of both ingredients, perfect for fall gatherings or cozy winter nights.
Ingredients:
– 1 large sweet potato, peeled and cubed
– 1/2 cup canned pumpkin puree
– 2 tablespoons unsalted butter
– 1/4 teaspoon salt
– 1/4 teaspoon ground cinnamon
– 1/4 teaspoon nutmeg
Instructions:
1. Preheat oven to 400°F (200°C).
2. Place sweet potato cubes on a baking sheet, drizzle with butter, and season with salt, cinnamon, and nutmeg. Roast for 45-50 minutes, or until tender.
3. Scoop roasted sweet potatoes into a bowl and mash with a fork until smooth.
4. Add pumpkin puree to the mashed sweet potatoes and mix until well combined.
5. Serve warm, garnished with chopped fresh herbs if desired.
Cooking Time: 45-50 minutes
Pumpkin and Farro Risotto
Warm up with this comforting fall-inspired risotto dish, featuring roasted pumpkin and nutty farro. This creamy, flavorful recipe is perfect for a cozy dinner party or a quick weeknight meal.
Ingredients:
– 1 small pumpkin (about 2 lbs), peeled and cubed
– 1 cup farro
– 4 cups vegetable broth, warmed
– 2 tablespoons olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1/2 cup white wine (optional)
– 2 tablespoons butter
– Salt and pepper to taste
– Grated Parmesan cheese for serving (optional)
Instructions:
1. Preheat oven to 400°F (200°C). Toss pumpkin with 1 tablespoon olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes or until tender.
2. Cook farro according to package instructions. Drain and set aside.
3. In a large skillet, heat remaining 1 tablespoon olive oil over medium heat. Add onion and cook until translucent, about 5 minutes.
4. Add garlic and cook for an additional minute.
5. Add white wine (if using) and cook until liquid is almost fully absorbed.
6. Stir in roasted pumpkin, cooked farro, and warmed broth. Cook for 2-3 minutes or until creamy.
7. Remove from heat, stir in butter to melt. Season with salt and pepper to taste.
8. Serve hot, topped with Parmesan cheese if desired.
Cooking Time: Approximately 35-40 minutes
Pumpkin and Greek Yogurt Parfait
This seasonal parfait combines the warmth of roasted pumpkin with the tanginess of Greek yogurt, topped with crunchy granola and a sprinkle of cinnamon. Perfect for a quick breakfast or as a healthy snack.
Ingredients:
– 1 cup cooked and mashed pumpkin
– 6 ounces Greek yogurt
– 2 tablespoons honey
– 1/4 cup granola
– 1/4 teaspoon ground cinnamon
Instructions:
1. In a small bowl, mix together the mashed pumpkin and honey until well combined.
2. Spoon the pumpkin mixture into a glass or parfait dish.
3. Top with Greek yogurt, spreading it evenly to cover the pumpkin layer.
4. Sprinkle granola over the yogurt layer.
5. Finish with a pinch of cinnamon.
Cooking Time: 5 minutes (prep only)
Enjoy your delicious and healthy Pumpkin and Greek Yogurt Parfait!
Summary
Get ready for fall with these 20 deliciously healthy pumpkin recipes! From savory dishes like Pumpkin and Chickpea Curry and Pumpkin and Lentil Soup, to sweet treats like Low-Sugar Pumpkin Muffins and Healthy Pumpkin Pancakes, there’s something for everyone. Try your hand at roasted pumpkin salads, stuffed shells, vegan mac and cheese, or even pumpkin hummus with whole wheat pita. With a variety of options featuring quinoa, kale, chia seeds, and more, you’ll be enjoying the flavors of fall all season long.
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