October 19, 2021

5 (Healthy) Pumpkin Recipes That Celebrate Fall

General, Healthy Living, Nutrition

Pumpkin spice latte … pumpkin cheesecake … pumpkin eggnog. It’s tempting to think the purpose of pumpkin is to help us pack on pounds for winter hibernation! But did you know that pumpkins are actually good for you? According to WebMD, the humble pumpkin can help you attain the following goals: weight loss, sharper vision, better immunity, younger-looking skin, lower cancer risk —and it may even help treat diabetes. Just in time for National Pumpkin Day on October 26, here are five easy, guilt-free — and crave-worthy — pumpkin recipes that will not sabotage your health goals.

Easy Pumpkin Soup

Who knew pumpkins weren’t just for dessert? This hearty pumpkin soup is perfect as an entrée for your family or as an offering for a fall potluck.


2 tablespoons olive oil

1 yellow onion, chopped

1 apple, peeled, seeded and chopped

4 garlic cloves, minced

1 bay leaf

29 ounces pure pumpkin puree

1 teaspoon grated fresh ginger

1 teaspoon kosher salt

1/2 teaspoon ground cinnamon

1/2  teaspoon ground nutmeg

1/2  teaspoon paprika

1/8 teaspoon ground cloves

Freshly ground black pepper, to taste

4 cups vegetable broth

2 tablespoons pure maple syrup

1/2  cup coconut milk (can use heavy cream)

Garnish: drizzle of coconut milk or heavy cream and toasted pepitas

Get the full recipe on Two Peas & Their Pod.

Healthy Pumpkin Bread

Nothing says “comfort food” quite like pumpkin bread. While comfort foods are typically high in processed fats and sugars, this healthy pumpkin bread brings the comfort without the guilty conscience.


1/3 cup melted coconut oil or extra-virgin olive oil

1/2 cup honey or maple syrup

2 eggs

1 cup pumpkin purée

1/4 cup milk of choice or water

1 1/2 teaspoons pumpkin spice blend (or 1/2 teaspoon cinnamon, 1/2 teaspoon ground ginger, 1/4 teaspoon ground nutmeg, and 1/4 teaspoon allspice or cloves)

1 teaspoon baking soda (NOT baking powder)

1 teaspoon vanilla extract

1/2 teaspoon salt

1 3/4 cups white whole wheat flour or regular whole wheat flour

Totally optional: 1/2 cup mix-ins like chopped walnuts or pecans, chocolate chips, raisins, chopped dried fruit…

Pinch of ground cinnamon, for sprinkling on top

Get the full recipe on Cookie + Kate.

Roasted Pumpkin Salad With Orange Dressing

Need something gorgeous for your dinner table this fall? This surprising salad (pumpkin salad!) is not only a feast for the eyes, but with its incredible variety of textures and flavors, it is a feast for the tastebuds!


1 medium butternut squash or pie pumpkin (about 3 pounds)

1/4 cup plus 6 tablespoons olive oil, divided

1/4 cup plus 2 tablespoons honey, divided

3/4 teaspoon salt, divided

1/4 teaspoon pepper, divided

1/2 cup orange juice

1/4 cup balsamic vinegar

1 tablespoon chopped shallot

1 garlic clove, minced

2 teaspoons grated orange zest

10 ounces fresh arugula or 1 pound fresh baby spinach

1 cup dried apricots, thinly sliced

1 cup dried cranberries

1 package (5.3 ounces) fresh goat cheese, crumbled

Get the full recipe on Taste of Home.

Pumpkin Cauliflower Garlic Mash (a lower-carb alternative to mashed potatoes!)

Who said that mashed potatoes had to be made out of … potatoes? Nobody; that’s who! Thankfully there are fearless chefs who are bold enough to come up with lower-carb alternatives like this mouthwatering side.


1 medium head cauliflower, broken into florets (about 6 cups)

3 garlic cloves

1/3 cup spreadable cream cheese

1 can (15 ounces) solid-pack pumpkin

1 tablespoon minced fresh thyme

1 teaspoon salt

1/4 teaspoon cayenne pepper

1/4 teaspoon pepper

Get the full recipe on Taste of Home.

Best Ever Healthy Pumpkin Pie

No compilation of healthy pumpkin recipes would be complete without a healthy pumpkin pie recipe! You and your family (or co-workers!) will love this pie—and you won’t even miss all the highly processed “traditional” ingredients.


1 pie crust

For the pumpkin filling:

1 (15 ounce) can pumpkin puree

3 eggs

1/4 cup pure maple syrup

1/4 cup coconut sugar (or organic cane sugar)

1/4 cup unsweetened almond milk (any milk will work)

1 teaspoon vanilla extract

1 1/2 teaspoons cinnamon

1/2 teaspoon nutmeg

1/2 teaspoon ground ginger

1/2 teaspoon allspice

1/4 teaspoon salt

Get the full recipe on Ambitious Kitchen.

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