I’m sharing 10 healthy and delicious pumpkin recipes that you can enjoy all fall long + I’m answering all your questions about this nutrient-packed autumn superstar.
It is PUMPKIN SEASON and I’m here for it! While I don’t go crazy for an overly sweet Pumpkin Spice Latte, I love me some healthy pumpkin recipes all fall and winter long.
I have shared my love affair with pumpkin via several KERF recipes over the years, and today I’m bringing them all together in a round-up style post including delicious recipes from a few blogger friends.
But first, the RD in me can’t go on without talking about all the nutritious benefits of this favorite fall fruit – yep, did you know pumpkin is technically a fruit!?
Let’s dive into some FAQs about this orange squash, followed by favorite fall recipes the whole family will love!
Health Benefits of Pumpkin
Pumpkin has high levels of both vitamin A & C and zinc which can do your immune system some serious good. In fact, a one-cup serving of canned pumpkin has 250% of our recommended daily amount of vitamin A.
Full of Fiber
Like all fruits, pumpkin is a good source of fiber. Canned pumpkin contains 7 grams of fiber per one-cup serving. Fiber is beneficial for removing cholesterol from the body, keeping blood sugars from spiking, and helping us feel full longer. Insoluble fiber, the other type of fiber in pumpkin, supports healthy digestion (a.k.a. keep you regular!).
Heart-healthy eating consists of choosing foods that are low in fat, salt and sugar, but high in fiber. Per half-cup serving, canned pumpkin has almost no fat, practically no salt and no added sugar. Say hello to flavorful nutrition that is full of fiber!
Orange Ya Glad Pumpkin Is Yummy Too?
Curious what gives pumpkin its vibrant orange color? Its color is due to beta-carotene. Our bodies convert beta-carotene into vitamin A, which is helpful for our eyes and immune system.
Fresh vs. Canned Pumpkin
Fresh vs. canned pumpkin, which is best? Check out this post, from Handle the Heat, to learn the difference between fresh pumpkin puree, regular canned pumpkin, and organic canned pumpkin! The fresh is actually the lightest in color while the organic canned pumpkin looks quite brown and is more of a creamy pumpkin texture. You’re probably used to seeing Libby’s (one of the more popular brands) which is BRIGHT ORANGE. IMO it’s the prettiest. It’s almost made from a specific kind of pumpkin – the Dickinson pumpkin – that has more of a bright orange hue. Smart company!
Note: When cooking or baking with canned pumpkin, double check the recipe: most recipes call for 100% pure canned pumpkin – not pumpkin pie filling.
How To Roast Pumpkin
How To Roast Pumpkin Seeds
Don’t throw away the pumpkin seeds from your pumpkin! Roast them for a delicious healthy snack.
Check out this video and step by step tutorial on how to roast pumpkin seeds!
- For a savory spiced pumpkin seeds, try tossing the seeds with a few teaspoons of chili powder, curry powder, or herbs de Provence.
- For a sweet-and-salty twist, try a dusting of pumpkin spice blend (of course!) or cinnamon and sugar.
How To Enjoy Pumpkin
Add a spoonful of pumpkin to your morning smoothie for a nutrient boost. Mix it with spices like cinnamon and nutmeg, and add some almond butter for the ultimate fall treat.
Add a little bit of pumpkin puree to your favorite pancake recipe for a richness in both color and flavor. Or try pumpkin waffles!
If you like the taste of pumpkin puree, mix a spoonful or two with plain Greek yogurt, drizzle of honey, and toasted pecans for a satisfying sweet treat.
Mix some pumpkin with warming ingredients like ginger and coconut milk in a vegetable curry to enjoy on a chilly fall day.
Healthy Pumpkin Recipes For Fall
Hear me out – this savory pumpkin combo is one of a kind!
Add this to your list of fall breakfasts….or pumpkin desserts with the pumpkin pie spice whip on top!
One of my favorite fall baked goods!!
A delicious gluten-free breakfast made with millet and topped with pecans!
A classic baked oatmeal recipe gets jazzed up for fall breakfast.
This is a great complement to fall dinners. If you can’t find farro, use brown rice instead.
7. The Best Vegan Pumpkin Pie via Making Thyme For Health
If you’re heading to a vegan friendsgiving, this recipe would be a great dish to take.
8. Savory Pumpkin Hummus via As Easy As Apple Pie
Or as easy as….pumpkin pie!?
9. Healthy Pumpkin Bread with Maple Glaze via Ambitious Kitchen
This looks SO delicious!! Perfect for brunch.
10. Turkey Pumpkin Chili via Skinnytaste
I love the way pumpkin can morph into savory or sweet dishes!