Pumpkin isn’t just for pie. Its gentle, earthy sweetness shines in breakfast foods like waffles and oatmeal cups as well as desserts like cookies. It adds creamy texture and cozy fall flavor to savory dishes like risotto and soup.
Most of these recipes rely on canned pumpkin, but roasted, pureed pumpkin (or butternut squash) can be substituted. You’ll find healthy recipes for almost every eating occasion plus a bonus two-ingredient recipe for dog treats!
Most of the recipes are rich in fiber, protein, and vitamin A, as well as calcium and other nutrients that have benefits for bone health. Scroll through and find a recipe perfect for the season!
Healthy Pumpkin Breakfast Recipes
1. Pumpkin Protein Waffles 🧇
Try these for brunch, breakfast, or brinner. They’re an excellent recovery meal after your workout! Freeze a batch and enjoy them as a quick toaster breakfast during the week.
- 16 grams of protein per waffle
- Cottage cheese, eggs, protein powder, and flaxseed
- Warm pumpkin-spice flavor
- Freezer-friendly
Get the Pumpkin Protein Waffle recipe!
2. Healthy Baked Pumpkin Oatmeal Cups
Sweet-tart dried cranberries (Craisins) and irresistible maple flavor make every bite of these fiber-packed oatmeal cups a breakfast treat. Pack them into lunch boxes or enjoy as a satisfying after-school snack.
Good for gluten-free diets, but be sure the words “certified gluten-free” are on the oat package if you have celiac or non-celiac gluten sensitivity.
- Make-ahead and freezer-friendly
- Gluten-free with rolled oats
- Greek yogurt, eggs, and flaxseed
Get the Healthy Baked Pumpkin Oatmeal Cups recipe.
Savory Pumpkin Recipes for Lunch and Dinner
3. Creamy Pumpkin Tomato Soup with Apples
Have half a can of leftover pumpkin purée? Use it up in this quick soup recipe made with simple pantry ingredients and a fresh apple.
This soup is perfect the week after the holidays when you still want a homemade meal, but don’t want to exert too much energy on prep.
- Under 100 calories per generous serving
- Easily made vegan with plant-based milk
- Cozy enough for fall but practical after the holidays, too
Get the Creamy Pumpkin Tomato Soup with Apples recipe.
4. Pumpkin-Butternut Squash Soup with Fall Fruit 🍐
When made with butternut squash, this soup boasts amazing sweetness although you won’t mistake it for dessert. Fresh cubes of squash or pumpkin are sautéed with equal amounts of apples or pears.
It’s decadently finished with half-and-half although you can swap in your favorite dairy substitute or lighten it up with whole or 2% milk. This is a super soup for bone health with loads of calcium and some vitamin D from fortified dairy as well as a big helping of potassium.
- Apples with tarragon OR pears with ginger and cloves
- Vegan substitution available
Get the Pumpkin-Butternut Squash Soup with Fall Fruit recipe.
5. Roasted Pumpkin-Butternut Soup with Sage
Like the preceding recipe, this soup is all about pumpkin or butternut squash, but the flavor could not be more different. The slow-roasted, molasses-basted vegetables are enriched with creamy ricotta and tangy mustard.
Make it when the weather has turned cold—the roasty flavor will warm you through your toes.
It makes a generous pot, and you’ll be glad you put in the effort when heating up leftovers on a busy day.
- Deep flavor from slow-roasted vegetables
- Savory sage, Dijon mustard, ricotta, and a touch of molasses
- Suitable for Thanksgiving or a cold-weather meal
Get the Roasted Pumpkin-Butternut Soup with Sage recipe.
6. Creamy Mushroom Pumpkin Risotto
Pumpkin adds a touch of creaminess and subtle sweetness to this hearty rice dish that satisfies all comers with deep umami flavor from earthy porcini and your choice of button or cremini mushrooms.
Chicken sausage adds protein and oomph.
- Naturally gluten-free
- Protein-rich
- Elevated enough for guests or wonderful as a cozy autumn dinner
Get the Mushroom Pumpkin Risotto recipe.
Healthier Pumpkin Desserts and Snacks
7. Pumpkin Ricotta Cookies
Would you like to save this?
We'll email this post to you, so you can come back to it later!
You won't get spam from me, I promise!
These soft and tender cookies melt in your mouth! Based on an old Italian recipe, top them with a powdered sugar frosting drizzle or go wild with sprinkles!
- Lower in sugar and saturated fat than many holiday cookies
- Ricotta contributes protein and calcium
- Dough can be made ahead
Get the Pumpkin Ricotta Cookie recipe.
8. Butternut Squash Mousse Parfaits
This no-bake dessert is the solution for what to serve vegan guests. A butternut-tofu maple mousse is made in the food processor. Serve the mousse topped with coconut whip and mini chocolate chips.
For a special dinner, parfait it as shown in the recipe.
- Silken tofu supplies protein and creates the mousse texture
- Graham-cracker layers and mini chocolate chips
- Can also be assembled as a pie or family-size dessert
Get the Butternut Squash Mousse recipe.
Don’t Forget the Pumpkin Seeds
Pumpkin seeds or pepitas are nutritious-delicious, bringing crunch and savory flavor in addition to health benefits: plant protein, calcium, iron, magnesium, manganese, potassium, phosphorus, zinc, and healthy fats. (Whew!)
9. Chocolate Pumpkin Seed Butter
- Nut-free alternative to peanut or tree-nut butter
- Less sugar and more protein than many chocolate spreads
- Serve with fruit, pretzels, toast, or oatmeal
A yummy, healthy substitute for Nutella!
Get the Chocolate Pumpkin Seed Butter recipe.
10. Cilantro Pumpkin Seed Pesto
Inspired by the pesto served on grain bowls at True Food restaurants, this pesto sauce is a fresh, lightly spicy alternative to traditional basil-pine nut pesto. It contains no tree nuts, so those with allergies can enjoy it.
- Nut-free and rich in pumpkin-seed flavor
- Terrific on vegetables, grain bowls, fish, chicken, or tacos
- Adds freshness to heavier fall meals
Get the Cilantro Pumpkin Seed Pesto recipe.
Bonus (Easy) Recipe for Dog Lovers!
Two-Ingredient Frozen Pumpkin Dog Treats
Many dog owners add pumpkin puree to their dog’s kibble to add fiber and nutrition. These simple frozen treats are an enjoyable alternative or addition! All that’s needed is leftover pumpkin puree and Greek yogurt (good for your pup’s gut).
- Simple freezer treat
- Helpful way to use a small amount of leftover pumpkin
Note: These are best made with whole milk or 2% (low-fat) Greek yogurt. Use non-fat only if your vet has recommended a very low-fat diet. Also, be sure to use pumpkin puree and not pie filling, which contains sugar and additives.
Get the Frozen Pumpkin Dog Treat recipe.
How to Use Leftover Pumpkin Purée
Don’t throw away that unused puree! Freeze in half-cup portions or in an ice cube tray. You can use a half-cup freezer tray (affiliate link) for freezing soups and sauces, too.
- Fat replacer: Use canned pumpkin as a replacement for oil or butter. Because of the high moisture content, use it in a 1:1 ratio for oil. With butter, use half pumpkin puree and half butter.
- Pancakes, muffins, oatmeal, and smoothies: Canned pumpkin is a nutritious addition to breakfast items and snacks. Stir it into pancake or muffin batter and hot oatmeal. Add it to smoothies or a yogurt bowl.
Refrigerate unused pumpkin puree in a sealed container soon after opening.
Recipes that use canned (or fresh) pumpkin puree:
- Creamy Mushroom Pumpkin Risotto
- Pumpkin Tomato Soup with Apples
- Two-Ingredient Frozen Dog Treats
- Pumpkin Ricotta Cookies
- Baked Pumpkin Oatmeal Cups
- Pumpkin Protein Waffles
FAQ
No Puree is pumpkin with nothing else added, while canned pumpkin can also be pie filling, which has added sweeteners, spices, and thickeners.
Homemade puree is a 1:1 substitute for canned. When made from fresh, roasted pumpkin, puree sometimes (but not always) contains more moisture than canned pumpkin. Reduce liquids in your recipe if your fresh puree is more thin than thick.
Baked Pumpkin Oat Cups (when made with certified gluten-free oats)
Creamy Mushroom Pumpkin Risotto
Pumpkin Tomato Soup with Apples
Pumpkin-Butternut Squash Soup with Fall Fruit
Roasted Pumpkin-Butternut Soup with Sage
Chocolate Pumpkin Seed Butter
Cilantro Pumpkin Seed Pesto
Yes; pumpkin has many positive nutrition benefits for your bones, including minerals calcium, potassium, and vitamin C. It also is rich in carotenoid antioxidants like beta-carotene, lutein, and zeaxanthin, which may help vision.
Whether you’re opening a can of pumpkin or roasting a winter squash, there’s no need to stop at pie. Start with the protein waffles for breakfast, make the pumpkin-mushroom risotto for dinner, or save the ricotta cookies for your next fall gathering. Which pumpkin recipe would you try first?
Leave a Reply