7 Healthy Pumpkin Recipes for Fall
With its bright orange color and subtly sweet flavor, pumpkin is the ultimate fall fruit.
This gourd also packs an impressive amount of nutrients. Just 1 cup of mashed pumpkin provides nearly 2 grams (g) of satiating protein and 3 g of gut-healthy fiber . That same amount also contains 706 micrograms (mcg) of vision-supporting vitamin A , 564 milligrams (mg) of blood pressure-regulating potassium , and 11.5 mg of immune-boosting vitamin C .
Pumpkin is also a rich source of beta-carotene. This pigment gives the fruit its characteristic orange color, and the body converts it to vitamin A. Beta-carotene acts as an antioxidant and has been linked to a lower risk of cardiovascular disease and cancer . It also strengthens the immune system and improves eye health .
The mild flavor and creamy texture of pumpkin make it easy to reap these nutrients in a variety of recipes. This fruit blends seamlessly into soup, baked goods, oats , chili, and more.
Learn seven healthy ways to incorporate pumpkin into your diet.
All Everyday Health recipes meet expert-developed nutrient goals, considering several dietary guidelines. Learn more about the methodology behind why the recipes on this list are healthy.
1
Curried Pumpkin Soup
Nothing combines the flavors and feelings of autumn quite like pumpkin soup. Here, the rich flavor of curry brings this soup to life while lending the anti-inflammatory benefits of the spices it contains (namely turmeric, as Johns Hopkins Medicine notes). A touch of black pepper is added to increase your body's ability to absorb the curcumin from the turmeric, as described in the results of a past study . Low-sodium broth makes this recipe healthier for your ticker.
4.1 out of 15 reviews
SERVES
6
CALORIES PER SERVING
165
AUTHOR
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PREP TIME
15 min
COOK TIME
25 min
TOTAL TIME
40 min
Ingredients
2 tbsp olive oil
1 large sweet onion, diced
2 cloves garlic, minced
2 medium apples, peeled and diced
1 medium sugar pumpkin (about 4 to 5 lb), roasted as above
4 cups low-sodium vegetable or chicken broth (plus more as needed)
1 tbsp ground curry powder (plus more to taste)
½ tsp ground nutmeg
1 tsp ground cumin
1½ tsp kosher salt, plus more to taste
½ tsp freshly ground black pepper
½ cup whole milk (optional)
Directions
1
Place a large stockpot over medium heat. Add olive oil and onion and sauté until onions begin to soften, about 5 minutes.
2
Add garlic and apple to stockpot. Sauté, stirring occasionally, until ingredients are soft, about 5 to 10 more minutes.
3
Add pumpkin and broth and bring mixture to a boil, then reduce to a simmer. Cover and continue to simmer for 15 minutes.
4
Remove pot from heat. Blend using an immersion blender or cool slightly and use a countertop blender.
5
Return to stove and season with curry powder, nutmeg, cumin, salt, and pepper. Stir in milk, if using, and serve.
Nutrition Facts
Amount per serving
Serving size1⅔ cup
calories
165
total fat
5g
saturated fat
0.8g
protein
3g
carbohydrates
31g
fiber
4g
sugar
17g
added sugar
1g
sodium
369mg
TAGS:
Gluten-free, Vegetarian, Vegan, Side Dish
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2
Pumpkin Spice Cookies
How are these cookies better than a latte? Well, for starters, one cookie has fewer calories than a tall PSL . They also pack a generous amount of filling fiber, thanks to old-fashioned oats , flaxseeds , and pumpkin seeds , according to the U.S. Department of Agriculture's (USDA) Food Data Central, as well as protein with minimal added sugar. That means you could even get away with eating them for breakfast; they go amazingly well with coffee.
contains Tree Nuts, Eggs
4.7 out of 12 reviews
SERVES
14
CALORIES PER SERVING
211
AUTHOR
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PREP TIME
10 min
COOK TIME
30 min
TOTAL TIME
40 min
Ingredients
3 cups old-fashioned oats
¾ cup almond flour (or all-purpose flour)
2 tbsp ground flaxseeds
⅓ cup pepitas or shelled sunflower seeds
15-oz can pumpkin puree
1 large egg
½ cup pure maple syrup
½ tsp kosher salt
½ tsp baking powder
1 tbsp pumpkin pie spice
Directions
1
Preheat oven to 350 degrees F. Line a baking sheet with parchment paper and set aside.
2
Place oats, almond flour, flaxseeds, and pepitas in a large mixing bowl. Add remaining ingredients and mix until just moistened.
3
Use a ¼-cup measuring cup to scoop balls of dough onto prepared baking sheet, and flatten each slightly with the back of a spatula. Bake in preheated oven until lightly browned, about 30-35 minutes. Store in an airtight container at room temperature for up to 3 days or in the refrigerator for up to 1 week.
Nutrition Facts
Amount per serving
Serving size2 cookies
calories
211
total fat
7g
saturated fat
0.7g
protein
7g
carbohydrates
31g
fiber
5.5g
sugar
8.2g
added sugar
6.9g
sodium
48mg
TAGS:
Tree Nuts, Eggs, Heart-Healthy, Mediterranean, Gluten-free, Vegetarian, Low-Sodium, High-Fiber, Anti-Inflammatory, Family-Friendly, Dessert, Breakfast
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3
Pumpkin Pie Smoothie
Nothing beats the flavor of pumpkin pie! But if you don't have time to bake (or don't want an entire pie sitting around), this scrumptious smoothie can satisfy your craving in a hurry. Canned pumpkin puree is a quick and easy way to add more of this nutritious gourd to your diet. Pumpkin has been linked to improved heart and eye health, decreased cancer risk and improved immunity, according to the Cleveland Clinic .
contains Soy
4.9 out of 11 reviews
SERVES
1
CALORIES PER SERVING
240
AUTHOR
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PREP TIME
5 min
TOTAL TIME
5 min
Ingredients
¾ cup unsweetened soy milk or milk of your choice
1 frozen banana
½ cup ice
½ cup pumpkin puree
1 tsp pumpkin pie spice
1 tsp pure vanilla extract
1 tsp pure maple syrup
Directions
1
Place all ingredients in a blender and blend on high until smooth, scraping down sides as needed, about 1 minute.
Nutrition Facts
Amount per serving
Serving size1 ½ cups
calories
240
total fat
4g
saturated fat
0.6g
protein
8g
carbohydrates
46g
fiber
7.3g
sugar
23.9g
added sugar
4.6g
sodium
72mg
TAGS:
Soy, Heart-Healthy, Mediterranean, Gluten-Free, Vegetarian, Vegan, Low-Sodium, High-Fiber, Quick & Easy, Dessert, Breakfast
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4
Veggie-Packed Pumpkin Chili
With 10 grams (g) of fiber per serving, this veggie-stuffed chili really packs a nutritional punch. Plus, the smooth, pumpkin-enhanced broth is more than just nutritious, it adds a number of important nutrients to this dish as well. For example, ½ cup of pumpkin puree contains more than the recommended daily amount of vitamin A, according to the USDA and NIH.
5.0 out of 2 reviews
SERVES
6
CALORIES PER SERVING
217
AUTHOR
REVIEWED BY
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PREP TIME
10 min
COOK TIME
27 min
TOTAL TIME
37 min
Ingredients
2 tbsp extra-virgin olive oil
1 medium yellow onion, chopped
1 cup baby portobello mushrooms, quartered
1 medium sweet potato, peeled and cubed
3 cloves garlic, minced
½ tsp ground cinnamon
2½ tsp ground cumin
2 tsp chili powder
1 tsp onion powder
½ tsp kosher salt
½ tsp freshly ground black pepper
1 15-oz can kidney beans, drained and rinsed
1 medium zucchini, chopped
1 cup frozen corn
1 15-oz can no-salt-added diced tomatoes, with juice
2 cups low-sodium vegetable broth
1 15-oz can pumpkin puree
Directions
1
Place a large pot over medium heat. Add olive oil, onion, mushrooms, and sweet potato. Cook, stirring frequently, until the onion softens, about 5 minutes. Add garlic and cook until it becomes fragrant, about 1 minute more.
2
Add cinnamon, cumin, chili powder, onion powder, salt, and pepper and cook for 1 minute.
3
Add remaining ingredients, reduce heat, cover, and simmer for 20 minutes, stirring occasionally. Serve and enjoy.
Nutrition Facts
Amount per serving
Serving size2 cups
calories
217
total fat
5.8g
saturated fat
1g
protein
9g
carbohydrates
35g
fiber
10g
sugar
7.3g
added sugar
0.3g
sodium
326mg
TAGS:
Cholesterol-Conscious, Dinner, Gluten-free, Mediterranean, High-Fiber, Vegan, Vegetarian
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5
Pumpkin Coffee Cake
Pumpkin coffee cake combines fall's favorite flavor with the traditional dessert. Using pumpkin puree in the recipe keeps the cake moist while adding valuable nutrients like vitamins A and C, fiber, calcium, and iron to the mix, per USDA data . In this version, Greek yogurt adds a light tang as well as calcium and a good dose of protein, according to data from the USDA . Using a mixture of whole-wheat and all-purpose flour adds valuable fiber and B vitamins to your cake as well, notes the USDA. Together, these ingredients produce a cake that contains 2 more grams of protein and more than double the fiber of traditional coffee cake , with considerably less sugar (more than 18 fewer grams, but who's counting?). And it tastes so good, you won't even realize it's good for you, too.
contains Wheat, Dairy, Eggs
4.6 out of 62 reviews
SERVES
9
CALORIES PER SERVING
161
AUTHOR
REVIEWED BY
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PREP TIME
10 min
COOK TIME
35 min
TOTAL TIME
45 min
Ingredients
¾ cup all-purpose flour
¾ cup whole-wheat flour
1 tsp baking soda
½ tsp baking powder
¼ tsp kosher salt
2 tbsp pumpkin pie spice
½ cup pure maple syrup
1 cup pumpkin puree
½ cup unsweetened applesauce
¼ cup plain nonfat Greek yogurt
2 large eggs
2 tsp pure vanilla extract
2 tbsp powdered sugar (optional)
Directions
1
Preheat oven to 350 degrees F. Spray a 9x9-inch baking dish with nonstick cooking spray and set aside.
2
In a large bowl, combine flours, baking soda, baking powder, salt, and pumpkin pie spice.
3
In a separate bowl, whisk together pumpkin puree, applesauce, yogurt, eggs, and vanilla extract.
4
Add wet ingredients to dry ingredients and stir just until moistened, being careful not to overmix. Pour batter into the prepared dish and bake until a toothpick inserted in the center comes out clean, about 35 to 45 minutes. Allow to cool in the pan and sprinkle with powdered sugar, if desired.
5
Store at room temperature for 3 to 4 days or in the refrigerator for up to 6 days.
Nutrition Facts
Amount per serving
calories
161
total fat
2g
saturated fat
0.5g
protein
5g
carbohydrates
32g
fiber
2.6g
sugar
13.5g
added sugar
10.9g
sodium
219mg
TAGS:
Wheat, Dairy, Eggs, Heart-Healthy, Vegetarian, Family-Friendly, Breakfast, Dessert
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6
Pumpkin Pie Overnight Oats
Pumpkin is fiber-rich, a good source of iron, and oh-so-delicious. It's also full of beta-carotene , a nutrient your body turns into vitamin A, which is important for skin and eye health. Just be sure you're using pumpkin puree and not pumpkin pie filling , which is packed full of sugar.
contains Dairy, Soy
5.0 out of 7 reviews
SERVES
4
CALORIES PER SERVING
280
AUTHOR
REVIEWED BY
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PREP TIME
5 min
TOTAL TIME
4 hr 5 min
Ingredients
¾ cup lowfat vanilla soy milk
¼ cup plain, nonfat Greek yogurt
⅓ cup pumpkin puree
2 tbsp pure maple syrup
½ tsp pumpkin pie spice
1 cup old-fashioned rolled oats
¼ cup shelled pumpkin seeds
¼ cup shelled sunflower seeds
Directions
1
In a large bowl, combine soy milk, yogurt, pumpkin puree, maple syrup, and pumpkin pie spice. Add oats and mix well.
2
Divide the mixture between 2 8-oz jars and top each with half of the pumpkin and sunflower seeds. Refrigerate at least 4 hours or overnight.
Nutrition Facts
Amount per serving
calories
280
total fat
9g
saturated fat
1.5g
protein
11g
carbohydrates
38g
fiber
6g
sugar
9g
added sugar
6g
sodium
25mg
TAGS:
Dairy, Soy, Breakfast, High-Fiber, Gluten-free, Heart-Healthy, Low-Sodium, Mediterranean, Vegetarian
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7
Dairy-Free Pumpkin Spice Cream
The beloved flavor combo of pumpkin spice is best known in latte form, but it's equally tasty as a dairy-free ice cream alternative. According to USDA data, bananas contain heart-healthy potassium while pumpkin puree is a rich source of vitamin A, making for a dessert that's as nutritious as it is delicious! Be sure to get pure pumpkin puree and not pumpkin pie filling , which is heavily sweetened.
4.9 out of 10 reviews
SERVES
4
CALORIES PER SERVING
120
AUTHOR
REVIEWED BY
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PREP TIME
5 min
TOTAL TIME
5 min
Ingredients
3 overripe bananas, frozen
½ cup 100 percent pumpkin puree
2 tbsp pure maple syrup
1 tsp pure vanilla extract
1½ tsp pumpkin pie spice
Directions
1
Place all the ingredients in a blender or food processor and blend on high until completely smooth, about 1 minute.
2
Serve immediately or freeze until serving.
Nutrition Facts
Amount per serving
Serving size¾ cup
calories
120
total fat
0.4g
saturated fat
0.1g
protein
1g
carbohydrates
30g
fiber
3.4g
sugar
18.1g
added sugar
6.2g
sodium
4mg
TAGS:
Heart-Healthy, Mediterranean, Gluten-free, Vegetarian, Wheat, Low-Fat, Family-Friendly, Quick & Easy, Dessert
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EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy . We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
-
Pumpkin, Cooked, Boiled, Drained, Without Salt. U.S. Department of Agriculture FoodData Central . April 1, 2019.
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Tufail T et al. Nutritional Benefits of Lycopene and Beta‐Carotene: A Comprehensive Overview. Food Science & Nutrition . October 16, 2024.
Meet Our Experts
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Kara Andrew, RDN, LDN
Medical Reviewer
Member of American College of Lifestyle Medicine
Kara Andrew, RDN, LDN, is the director of health promotion for Memorial Hospital in Carthage, Illinois. She is also licensed as an exercise physiologist and certified in lifestyle ...
Lauren Bedosky
Author
Lauren Bedosky is an experienced health and fitness writer. She regularly contributes to top websites and publications like Men's Health , Women's Health , MyFitnessPal, SilverSneake...
