We take a break in our regular snack food programming to help bring some balance to your diet this holiday season: Healthy Ways To Use Pumpkin!
It’s tough to get through the fall season without being inundated with autumn’s favorite squash: the pumpkin! The fall food season seems to be all about pumpkin spice lattes, pumpkin cheesecake, and pumpkin cookies.
While these are delicious treats, they aren’t always so great for your waistline. Here you will find some healthy ways to still enjoy pumpkin, but without all the added calories, fat and sugar.
If you’ve changed your mind and want to indulge in some decadent pumpkin desserts instead, be sure to check out our 15 Best Pumpkin Dessert Recipes To Try This Fall. You’ll find everything from breakfast sweets like pumpkin muffins, cinnamon rolls, donuts, and scones to goodies like pumpkin cookies, brownies, cheesecake, cereal treats, magic bars, fudge, and ice cream!
Health Benefits Of Pumpkin
In addition to how delicious it tastes and how versatile it is, there are also some great benefits to choosing pumpkin as an ingredient for your fall recipes.
Here are some top benefits:
Flavor
One nice thing about pumpkin is that it can be a really neutral ingredient to add to your meals, but can be spiced up to work in sweet as well as savory dishes. Canned or cooked pumpkin goes a long way in desserts, soups, and so many different foods and drinks. You can add it to smoothies or use canned pumpkin in your cake mixes.
Low In Calories
Did you know one cup of pumpkin is only 30 calories! This means you can eat quite a bit of this veggie and all its immense flavor with a low amount of calories.
High Nutrient Content
Pumpkin is loaded with nutrients. In addition to the lower calories, enjoying pumpkin this fall can also increase the nutrients you are consuming. Some of the nutrients vary based on whether you are eating the “meat” inside the pumpkin, or the actual pumpkin seeds. Here are some nutrients you will get:
- Potassium – To start with, your pumpkin meat will contain potassium, which is great for helping to lower your blood pressure and boost your overall heart health.
- Beta carotene – Beta carotene is found in fruits and vegetables that are an orange color, and that includes pumpkin.
- Vitamin C – If you need more vitamin C, but aren’t a fan of citrus fruits, you can get a good amount of it in your pumpkin meat. This is not only a beneficial vitamin on its own, but it can help you to absorb iron.
- Zinc, omega 3s, magnesium, and tryptophan – These are just some of the healthy nutrients you will get from pumpkin seeds.
Healthier Pumpkin Recipe Ideas
Now that you know all about the health benefits of pumpkin, you may want to check out some healthier recipes to use it in. Here are some quick ideas:
18 Healthier Pumpkin Sweets, Treats and Dessert Recipes
Healthy Pumpkin Roll Recipe (Less Sugar, Fewer Calories)
A few slight alterations make this easy pumpkin roll recipe much healthier and lighter, but it tastes just as good as the original!
INGREDIENT LIST
Powdered sugar or flour to sprinkle on towel
All-purpose or Wheat Montana Prairie Gold flour
Baking powder
Baking soda
Pumpkin pie spice
Salt
Eggs
Coconut sugar
Organic granulated sugar
Pure pumpkin
For the Filling:
Neufchâtel soft cheese
Pure maple syrup
Butter, softened
Vanilla extract
Pumpkin Cinnamon Rolls (Vegan)
These vegan pumpkin cinnamon rolls are a perfect fall dessert, and just the thing for a weekend project as the weather starts to cool down. Total comfort food, made healthy(ish).
INGREDIENT LIST
Oat, almond or cashew milk
Pumpkin puree
Maple syrup
Coconut oil
Dry yeast
Light spelt flour
Ground cinnamon
Sea salt
Filling
Pumpkin puree
Coconut oil
Ground cinnamon
Nutmeg
Fresh ginger
Cardamom
Coconut sugar
Glaze
Coconut milk
Lemon
Maple syrup
Cinnamon
Pumpkin Pie Smoothie (High Fiber & Protein)
This Pumpkin Pie Smoothie is an effortless lip-smacking way to power you through the first half of the day. It is loaded with antioxidants and vitamins, high in protein, and rich in fiber. This smoothie recipe is just all-around good for your body and soul.
INGREDIENT LIST
Bananas
Pumpkin puree
Vanilla Greek yogurt
Whole milk
Maple syrup
Pumpkin pie spice
Crushed ice
Whipped cream
Cinnamon
Healthy Pumpkin Waffles (100 Calories)
Learn how to make healthy pumpkin waffles with lots of cozy spices! Fluffy on the inside and crispy on the outside! Easy to make & only 100 calories!
INGREDIENT LIST
White whole wheat flour or gluten-free flour
Pumpkin spice
Baking soda
Baking powder
Salt
Unsalted butter or coconut oil
Egg whites
Vanilla extract
Pure maple syrup
Pumpkin purée
Plain nonfat Greek yogurt
White vinegar
Nonfat milk
Water
Healthy Homemade Pumpkin Spice Latte (Vegan)
Skip Starbucks and make this healthy homemade pumpkin spice latte made with almond milk at home. It’s easy to make, vegan, and delicious!
INGREDIENT LIST
Brewed coffee
Unsweetened vanilla almond milk
Pumpkin puree
Pumpkin pie spice
Vanilla
Maple syrup
Cinnamon
Healthy Pumpkin Pie Dip
This healthy pumpkin pie dip is just over 50 calories for a 1/4 cup serving size! It’s naturally sweetened, light and fluffy and tastes great.
INGREDIENT LIST
Heavy whipping cream
Cream cheese
Honey
Canned pumpkin puree
Pumpkin pie spice
Vanilla
Pumpkin Oatmeal Cookies (High Protein)
These quick pumpkin oatmeal cookies are high in protein, low-sugar and high in fiber! Also gluten-free and vegetarian. They're a perfect healthy dessert when you're craving for a sweet treat.
INGREDIENT LIST
Rolled oats
Vanilla protein powder
Cinnamon
Sugar-free chocolate chips
Pumpkin puree
Egg white
Maple syrup
Crustless Pumpkin Pie (Weight Watchers)
This Weight Watchers Crustless Pumpkin Pie is quick and easy to make and totally satisfying - you won't even miss the crust. Not only is it low WW points (only 2 WW points on blue per serving!), it's low-carb and gluten-free and has no artificial sweeteners/sugar substitutes!
INGREDIENT LIST
Pumpkin puree
Eggs
Maple extract
Pumpkin pie spice
Cinnamon
Brown sugar
Evaporated milk- fat free
Pumpkin Cookies with Maple Glaze (Vegan)
This Vegan Pumpkin Cookie Recipe is light and oil-free but full of amazing pumpkin spice flavors. You just need 1 bowl and 30 minutes to whip up this healthy fall dessert. Top them with a Cashew Maple Glaze for a truly delicious treat.
INGREDIENT LIST
For The Cookies
Whole wheat flour
Pumpkin spice mix
Cinnamon
Baking powder
Baking soda
Ground flaxseed
Salt
Can of pumpkin
Maple syrup
Almond butter
Vanilla extract
For The Icing
Unsalted cashews
Maple syrup
Unsweetened plant milk of choice
Cinnamon
Pumpkin Apple Harvest Muffins (With Video)
An easy recipe for Pumpkin Apple Muffins that are incredibly moist, fragrant, and made with simple (yet healthy) ingredients like pumpkin puree, fresh apple chunks, oats, dried cranberries, pumpkin pie spice & cinnamon. Bake a batch in less than 30 minutes to make your home smell super cozy.
INGREDIENT LIST
Flour
Old fashioned oats OR rolled oats
Baking soda
Baking powder
Sea salt
Pumpkin pie spice
Ground cinnamon
Ground nutmeg
Pumpkin puree
Cooking oil or unsweetened applesauce
Sweetener (like coconut sugar, real maple syrup, or brown sugar)
Eggs
Apple
Dried sweetened cranberries
Peanut Butter Cups with Pumpkin (Vegan)
These delicious pumpkin peanut butter cups have only 4 ingredients. Serve this healthier sweet treat for a seasonal dessert.
INGREDIENT LIST
Semi-sweet or dark chocolate chips
Creamy peanut butter
Pumpkin puree
Maple syrup
Sea salt
Chocolate Chip Pumpkin Blondies (Vegan)
These Chocolate Chip Vegan Pumpkin Blondies are the perfect fall snack that appeals to kids and adults alike. Full of satiating fiber and protein, these healthy pumpkin bars are so easy they can be mixed in a blender.
INGREDIENT LIST
Oats
Nut butter
Chickpeas
Maple syrup
Vanilla
Baking powder
Baking soda
Salt
Pumpkin puree
Pumpkin pie spice
No-Bake Pumpkin Cookie Dough Bites (Vegan, GF)
These one-bowl Pumpkin Chocolate Chip Cookie Dough Bites require less than 10 ingredients and just minutes to prep. These tasty no-bake pumpkin balls are also vegan, gluten-free, refined sugar-free, nut-free and oil-free!
INGREDIENT LIST
Pumpkin puree
Coconut sugar
Unsweetened applesauce
Pure vanilla extract
Whole-grain, gluten-free oat flour
Pumpkin pie spice
Ground cinnamon
Kosher salt
Vegan, refined sugar-free chocolate chips
Pumpkin Cream Cheese Bread Pudding (Keto)
Pumpkin Cream Cheese Bread Pudding, with an easy dairy-free option, is healthy-yet-indulgent comfort food. Bread pudding makes a great dessert, but it also makes a great breakfast, brunch item, snack or lunch box addition.
INGREDIENT LIST
Canned pumpkin
Cream cheese
Coconut Bread
Liquid sweetener of choice (maple syrup, raw honey, low carb sweetener)
Butter, ghee or coconut oil
Heavy cream or coconut cream
Eggs
Real vanilla extract
Cinnamon
Ginger
Cloves
Allspice
Nutmeg
Paleo Pumpkin Swirl Brownies (Paleo with Gluten-Free Option)
Paleo Pumpkin Swirl Brownies made with almond flour are a healthier fall treat! Dairy-free, refined sugar-free, rich, warmly-spiced, ultra chocolatey with all the fall flavors nestled into one delectable dessert bar.
INGREDIENT LIST
Sunflower seed butter
Eggs
Coconut oil
Pumpkin puree
Super fine almond flour
Coconut sugar or sugar-free sweetener
Unsweetened cocoa powder
Pumpkin pie spice
Sea salt
Chocolate chips
Pumpkin Spice Latte Popsicles
Pumpkin Spice Latte Popsicles let you enjoy your favorite fall flavors when it’s still hot outside! Cool and refreshing, but packed full of delicious autumn flavor.
INGREDIENT LIST
Whole milk or coconut milk
Pumpkin puree
Honey
Pumpkin pie spice
Instant coffee
Pumpkin Carrot Cupcakes (or Cake) with Cream Cheese Icing
Loaded with pumpkin and carrots, these Pumpkin Carrot Cupcakes are more than a healthy dose of vitamin A! Skip the frosting for an even healthier tasty treat!
INGREDIENT LIST
Cupcakes
Flour
Baking powder
Baking soda
Salt
Cinnamon
Eggs
Sugar
Brown sugar
Butter
Light olive oil
Grated carrots
Canned or cooked pumpkin
Shredded coconut
Icing
Cream cheese
Butter
Vanilla
Powdered sugar
Healthy Pumpkin Pie (Gluten, Dairy, Refined Sugar-Free, Paleo)
Learning how to make healthy pumpkin pie is so simple and everyone will love it. This easy pumpkin pie recipe is gluten-free, dairy-free, refined-sugar-free and paleo-approved.
INGREDIENT LIST
For the crust
Almond flour
Coconut oil
Egg
Pumpkin pie spice
Salt
For the filling
Organic pumpkin
Eggs
Maple syrup
Pumpkin pie spice
Cinnamon
Salt
Vanilla
For the coconut cream
Full-fat coconut milk
Maple syrup
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