11 Healthy Pumpkin Recipes

1) Pumpkin-Spice Oat Milk Latte

The use of fresh spices and caramelization of canned pumpkin brings rich flavors to this favorite fall beverage.

Makes 4 servings  | Prep Time 5 minutes | Cook Time 20 minutes

Ingredients

• 32 oz. oat milk (look for a barista brand with higher fat content and no added sugars)
• 1 thimble (about 1 tbsp.) fresh ginger
• 2 cinnamon sticks
• 1/4 tsp. fresh nutmeg
• 16 oz. can pumpkin

Directions

1. Peel, slice, and smash the fresh ginger.
2. Use a microplane to grate the nutmeg.
3. Add the oat milk, ginger, cinnamon sticks, nutmeg, and canned pumpkin to a saucepan.
4. Heat over medium heat to bring to boil, then immediately drop the heat to keep at a simmer for 15 to 20 minutes, stirring frequently. (Consistent stirring will prevent the pumpkin from sticking to the bottom of the pan as it caramelizes.)
5. Strain the mixture through a fine mesh colander. Store in the refrigerator for up to six days.
6. When ready to use, place your preferred amount of the flavored oat milk (about 8 ounces) in a mug and heat to warm. If you have a handheld frother or emersion blender, use it to add a foamy touch. Pour over espresso and enjoy. If desired, add pure maple syrup for additional sweetness, or a sprinkle of cinnamon or fresh nutmeg.

Recipe by: Chef Ryan Dodge

2) Pumpkin Pie Protein Shake

Enjoy the taste of this beloved fall pie in a healthy, blendable shake.

Makes one serving

Ingredients

• 1/2 cup pumpkin puree
• 1/2 banana
• 1 cup unsweetened nut milk (such as almond, cashew, or coconut)
• 1 serving vanilla Life Time protein powder
• 1/2 tsp. pumpkin pie spice
• 1 cup ice
• 1 tsp. cinnamon

Directions

1. Blend all ingredients together and enjoy.

Recipe by: The Life Time Training Team

3) Pumpkin Pie Yogurt

Most flavored yogurts are loaded with sugar. This recipe is naturally sweet and adds seeds for extra crunch and protein.

Makes one serving

Ingredients

• 1/4 cup pumpkin purée
• 1/2 tsp. pumpkin pie spice
• 8 ounces plain Greek yogurt
• 1 tbs. pumpkin seeds, toasted
• Drizzle of maple syrup, optional

Directions

1. Stir the pumpkin purée and the pumpkin pie spice into the yogurt.
2. Sprinkle with pumpkin seeds. If you like, add a drizzle of maple syrup.

Recipe by: Betsy Nelson. Photo by: Terry Brennan. Excerpted from “Hearty Vegetarian Meals for the Entire Day“.

4) Pumpkin Muffins

Makes 12 servings | Prep time 10 minutes | Cook time 25 minutes

Ingredients

• 1 cup pumpkin puree
• 1/4 cup pure maple syrup
• 2 eggs
• 1 tbs. vanilla extract
• 4 tbs. almond butter
• 1/4 cup unsweetened vanilla almond milk
• 2 1/4 cup gluten-free oats
• 1 tsp. baking powder
• 1/2 tsp. baking soda
• 1/2 tsp. salt
• 1 tsp. cinnamon
• 1/2 cup dark chocolate chips (optional)

Directions

1. Preheat the oven to 350 degrees F. Grease a muffin tin or line with muffin cups.
2. Place all of the ingredients except the chocolate chips into a blender and blend for about 30 seconds or until smooth.
3. Using a spoon, mix in the chocolate chips. Pour the batter into the muffin tin, filling each about three-quarters of the way full. Bake for 20 to 25 minutes, until light golden brown.

Recipe by: Life Time Training Team

5) Paleo Pumpkin Bread

This recipe features fresh, roasted pumpkin, which is easy and so much more delicious than canned. You’ll make more roasted pumpkin here than you’ll need for one loaf; visit ElanasPantry.com for more pumpkin recipes.

Makes six servings | Prep time 15 minutes | Cook time 45 to 60 minutes plus cooling time for the pumpkin; 35 to 45 minutes plus cooling time for the bread

Ingredients

• 1 3 to 4 lb. pie pumpkin
• 1 cup blanched-almond flour (not almond meal)
• 1/4 tsp. sea salt
• 1/2 tsp. baking soda
• 1 tbs. pumpkin-pie spice
• 2 tbs. honey
• 1/4 tsp. stevia
• 3 large eggs

Directions

1. Rinse the pumpkin, cut it in half, and scoop out the seeds. Place it face down in a large baking dish, along with about 1/4 inch of water. Bake at 350 degrees F for 45 to 60 minutes, or until tender. Allow to cool, then scrape the inner fruit into a glass container to store.
2. In a food processor, combine almond flour, salt, baking soda, and pumpkin-pie spice. Add 1/2 cup roasted pumpkin, honey, stevia, and eggs, and pulse for two minutes.
3. Scoop batter into a mini loaf pan (5 3/4 x 3 1/4 x 2 1/4 inch). Bake at 350 degrees F for 35 to 45 minutes. Cool for one hour, then serve.
4. You can roast your pumpkin for this bread up to five days ahead of time and store it in the fridge until you’re ready to bake.

Recipe and photo by: Elana Amsterdan. Excerpted from “Grain Free Baking“.

6) Bhakti Chai Pumpkin Doughnuts

These paleo-friendly doughnuts are grain-free and dairy-free — and perfect for an autumn treat.

Makes 12 doughnuts

Ingredients for the doughnuts

• 1/2 cup canned pumpkin
• 1/4 cup maple syrup
• 1/4 cup full-fat coconut milk
• 1/2 cup Original Bhakti Chai Concentrate
• 5 eggs
• 1/4 cup melted ghee
• 3/4 cup blanched almond flour
• 1/2 cup coconut flour
• 1 tsp. vanilla extract
• 2 tsp. pumpkin pie spice (optional)
• Extra fat, such as coconut oil or ghee, for greasing the doughnut pan

Ingredients for the glaze

• 6 tbs. coconut butter
• 6 tbs. Original Bhakti Chai Concentrate

Preparation

1. Preheat oven to 350 degrees Fahrenheit. Combine all doughnut ingredients in a high-powered blender, starting on low and gradually working your way up to high speed until the mixture is fully combined.
2. Grease a doughnut pan with ghee or other cooking fat of choice.
3. Pour mixture ¾ of the way into each mold and bake for 20 minutes or until slightly browned and a toothpick comes out clean. While the doughnuts bake, prepare the glaze by combining all ingredients in a shallow bowl and mixing with a fork.
4. When the doughnuts are done baking, remove them from the mold and allow them to cool for at least 10 minutes.
5. Once cooled, gently dip each doughnut into the glaze. Garnish with pumpkin-pie spice if desired.

Recipe by: Brook Eddy and Bhakti Chai Team

Reprinted with permission from Bhakti Chai. Learn more about founder Brook Eddy, and find more recipes here.

7) Pumpkin Pie Energy Bites

Keep these bites on hand for a nutritious and energizing boost whenever hunger hits.

Makes 21 servings | Prep time 10 minutes | Cook time 30 minutes, including refrigeration time

Ingredients

• 1 cup pecans
• 1 cup almonds
• 1/2 cup unsweetened, shredded coconut
• 1/2 cup gluten-free oats
• 1 tbs. pumpkin pie spice
• 1/2 tsp. sea salt
• 5 Medjool dates, pitted
• 1/2 tbs. vanilla extract
• 1/2 cup pumpkin purée

Directions

1. Place the nuts, coconut, oats, pumpkin pie spice, and salt in the base of a food processor and pulse until well combined. Add dates, vanilla, and pumpkin, and pulse to combined.
2. Form the mixture into golf ball-sized balls and place on a 9×13 baking sheet.
3. Chill in the refrigerator for 20 to 30 minutes to firm up before transferring to a storage container.

Recipe by: Life Time Training Team

8) Toasty Spiced Pumpkin Seeds

Earthy and crunchy, these cumin- and coriander-infused pumpkin seeds are a cinch to make.

Makes 1 cup | Prep time 15 minutes

Ingredients

• 1 cup raw and dry pumpkin seeds
• 1 tsp. extra-virgin olive oil
• 1/4 tsp. sea salt
• 1/2 tsp. ground cumin
• 1/2 tsp. ground coriander

Directions

1. Preheat the oven to 350 degrees F. Line a rimmed baking sheet with parchment paper.
2. Put all the ingredients in a bowl and stir until well combined.
3. Spread evenly on the prepared baking sheet and bake for seven to eight minutes, until you can start to smell the spices. Check after five minutes to be sure the seeds aren’t burning. (Sometimes you need to use your ears in the kitchen. Once you hear the seeds start to pop, they’re done.)
4. Allow seeds to cool on the baking sheet. Store in an airtight container for up to a month.

Recipe by: Rebecca Katz

9) Pumpkin-Spice Energy Bars

Pumpkin purée, hazelnuts, dried cranberries, dates, and warming spices are just some of the ingredients in these DIY energy bars.

Makes approximately 12 bars | Prep time 15 minutes | Cook time 25–30 minutes

Ingredients

• 1 cup rolled oats
• 1 cup hazelnuts
• 1/3 cup hazelnut flour
• 1 tsp. cinnamon
• 1/4 tsp. nutmeg
• 1/8 tsp. cloves
• 1/2 tsp. sea salt
• 1/2 cup dates
• 1/2 cup dried cranberries
• 1/4 cup pumpkin purée
• 1 tbs. vanilla extract
• 1 tbs. molasses

Directions

1. Preheat oven to 300 degrees F. Line a 13-by-9-inch baking dish with parchment paper.
2. Place oats and hazelnuts in the bowl of a food processor and pulse several times until chopped into pebble-size pieces. Scrape mixture into a bowl.
3. Add hazelnut flour, cinnamon, nutmeg, cloves, and sea salt to nut mixture and stir until combined.
4. Place dates in the bowl of food processor and process until they form a paste.
5. Add cranberries, pumpkin purée, vanilla extract, and molasses to dates and process until combined.
6. Add half of the nut mixture to the food processor and process until combined. Add remaining nut mixture and process again.
7. Scrape mixture into prepared dish. Use a second sheet of parchment paper and press down firmly until the mixture forms one tightly packed layer.
8. Bake 25 to 30 minutes, until slightly golden at the edges.
9. Let dish cool for 10 minutes, then use the parchment-paper edges to lift the uncut bars out of the dish. Place on a wire rack and cool completely before slicing into bars.
10. Store bars in an airtight container at room temperature for one week or in the refrigerator for up to two weeks. Freeze for up to three months and thaw before enjoying.

Recipe by: Kaelyn Riley. Photo by: John Mowers.

10) Moroccan Spiced Pumpkin-Almond Soup

Almond butter lends this hearty autumnal soup a velvety, creamy texture. Add chicken, lamb, beef, or pork, if you like. Or, for a vegan soup, use vegetable stock as a base.

Makes four to six servings | Prep time 50 minutes

• 1 tbs. extra-virgin olive oil
• 1 cup diced yellow onion, about 1 medium onion
• 1/2 cup diced celery, about 2 stalks
• 1 cup diced carrot, about 1 large carrot
• 1 cup diced red bell pepper, about 1 pepper
• 4 cups cubed pumpkin
• 3 cloves garlic, minced
• 1 tbs. ground cumin
• 1 tsp. ground turmeric
• 1/2 tsp. ground cinnamon
• 1/4 tsp. ground cloves
• 1/4 tsp. cayenne pepper
• Salt to taste
• 1/2 cup almond butter
• 4 cups vegetable or chicken stock
• Chopped fresh cilantro (optional garnish)

Directions

1. Heat the olive oil in a large heavy saucepan over medium heat and cook the onions until they are slightly caramelized, about five minutes.
2. Add the remaining vegetables and seasonings, and sauté for about 10 minutes until the vegetables begin to brown.
3. Stir in the almond butter and stock until the mixture is smooth.
4. Cover and allow the soup to simmer for 20 to 25 minutes.
5. Adjust seasonings to taste and top the soup, if desired, with the cilantro.

Recipe by: Betsy Nelson. Excerpted from “How to Get More Almonds in Your Diet“.

11) Pumpkin Chili

Pumpkin adds fall flavor — and a boost of nutrients — to this comforting chili.

Makes 4 servings | Prep time 15 minutes | Cook time 20 to 30 minutes

Ingredients

• 2 lbs. grass-fed ground beef
• 1 large onion, diced
• 1 green bell pepper, diced
• 2 carrots, diced
• 2 stalks celery, diced
• 2 (15 oz.) cans kidney beans, drained
• 1 (46 oz.) can tomato juice
• 1 (28 oz.) can peeled and diced tomatoes with juice
• 1 can pumpkin puree
• 1 tbs. chili powder
• 1 tsp. garlic, minced
• 1 tsp. cumin
• 1 tsp. salt

Directions

1. In a large pot over medium heat, cook the beef until it’s browned and fully cooked.
2. Stir in the vegetables — onion, pepper, carrots, and celery — and cook for five minutes.
3. Stir in the beans, tomato juice, diced tomatoes, and pumpkin puree. Add the spices and garlic to season.
4. Let simmer for one hour before serving.

Recipe by: The Life Time Training Team

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