Whether for an allergy, intolerance, or preference eating gluten-free is very common for many of us these days and as a dietitian, it’s important to me to create nutritious pumpkin recipes that everyone can enjoy. In this list of gluten-free pumpkin recipes, there’s something for everyone from quick pumpkin snack recipes to savory pumpkin meals that are delicious in the fall — all made gluten-free.

Just a few years ago eating gluten-free might have meant eating something incredibly bland and lacking in texture and flavor. That’s not the case with any of these pumpkin recipes that are some of my favorites I look forward to enjoying every fall. None of the recipes are overly complicated and most utilize a 1:1 gluten-free flour blend or a combination of almond and gluten-free oat flour. And some are flourless!

You can also feel good knowing pumpkin is adding more nutrition to every bite of each of these recipes. Pumpkin truly is a fall superfood that’s packed with vitamin A, C, E and fiber and potassium. In addition to the nutrition boost, I think what I love most about is how versatile it is — something you will see many times on this list of gluten free pumpkin recipes I hope you enjoy for the season.

Is Pumpkin Gluten Free?

Yes, pumpkin is naturally gluten-free. Pumpkin is a gluten-free vegetable (all vegetables are gluten-free!) that’s packed with nutrition from vitamins A, C, E as well as fiber and potassium. It’s great to add to your diet in the fall and I recommend keeping a can or two in your pantry year-round to add to smoothies, baked goods, pasta dishes, and more.

Is Pumpkin Puree Gluten Free

Yes, canned pumpkin puree is gluten-free. It’s important to make sure it’s pumpkin puree and not pumpkin pie filling as pumpkin pie filling typically has added sugar and some may even contain gluten.

Healthy Gluten-Free Pumpkin Recipes

In this article, you will find many healthy pumpkin recipes that are gluten-free and just as delicious as anything made with wheat flour. Fall is such a special time of the year for baked goods and recipes infused with seasonal produce and that is part of the inspiration behind many of my recipes.

Some of the recipes on this list are also dairy-free and most are lightly sweetened with maple syrup to bring down the added sugar.

Gluten-Free Pumpkin Desserts

There’s a wide variety of gluten-free pumpkin desserts on this list. See here and below for a perfect pumpkin treat for the season

• Best Healthy Gluten-Free Pumpkin Bread
• Pumpkin S’mores Bars
• No Bake Mini Pumpkin Cheesecakes
• Pumpkin Chickpea Blondies
• Pumpkin S’mores Cookies
• Healthy Pumpkin Cake
• Pumpkin Snowball Cookies
• Pumpkin Swirl Brownies
• Baked Pumpkin Donuts
• Paleo Pumpkin Pie Bars

25 Gluten-Free Pumpkin Recipes

What I love about these gluten-free pumpkin recipes is that they’re fun for the season and fit a wide variety of fall occasions. From a fall get-together with the girls (the healthy pumpkin cake would be perfect!) to a Halloween party (with pumpkin swirl brownies). There are even recipes that incorporate apples and pumpkin which would be great for after fall apple picking (hello pumpkin apple baked oatmeal!).

1. Best Healthy Gluten-Free Pumpkin Bread

Made gluten and dairy-free, this recipe is everything you want and more in a pumpkin bread recipe. It’s incredibly soft and moist and lightly sweetened with maple syrup. Top with cream cheese frosting and you have the perfect fall treat!

Best Healthy Gluten Free Pumpkin Bread

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2. Pumpkin S’mores Bars

Pumpkin puree, swirls of marshmallow fluff, and chocolate chips come together to make the most delicious fall treat there ever was, these pumpkin s’mores bars! They’re one of my personal favorites for the season and easy to whip up in under 20 minutes.

Pumpkin S’mores Bars

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3. Mini No Bake Pumpkin Cheesecakes

For when it’s too hot to turn on your oven but you’re craving something pumpkin, make these mini no-bake pumpkin cheesecakes with a date nut crust. Made gluten and dairy-free.

Dairy Free Mini No Bake Pumpkin Cheesecakes

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4. Pumpkin Chickpea Blondies

An OG classic Once Upon a Pumpkin recipe, these pumpkin chickpea blondies are made with just 5 main ingredients and are sure to be a hit with whoever you share them with. Made gluten, dairy, and egg free.

Pumpkin Chickpea Blondies

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5. Healthy Protein Pumpkin Pancakes

There’s nothing like a chilly fall morning that starts with a warm cup of coffee and a stack of pumpkin pancakes. These gluten-free pumpkin protein pancakes are more filling thanks to added protein and are bursting with fall flavor! Made gluten and dairy-free.

Pumpkin Protein Pancakes

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6. Marry Me Pumpkin Chicken

A fall twist on the viral Marry Me Chicken recipe, this pumpkin version is sure to be on repeat all fall long. Ready to eat in under 30 minutes, it’s a great weeknight meal that’s protein-packed, made gluten-free, and can also be made dairy-free.

Mary Me Pumpkin Chicken

This marry me pumpkin chicken recipe makes for the perfect one pan cozy meal this fall!

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7. Pumpkin S’mores Cookies

Made with just a handful of simple ingredients, these gluten-free pumpkin s’mores cookies are perfect for fall. Pumpkin, chocolate, and marshmallow go SO well together! Made gluten and dairy-free.

Pumpkin S’mores Cookies

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8. Healthy Pumpkin Protein Smoothie

Silky, smooth, and packed with pumpkin and pumpkin spice, I know you’ll love this pumpkin protein smoothie that’s made with simple ingredients and tastes like fall in smoothie form. Made gluten and dairy-free.

Pumpkin Protein Smoothie

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9. Healthy Pumpkin Cake

I look forward to making this incredible pumpkin cake every year and I know it will become a staple in your house too. It’s light and fluffy with a rich pumpkin and pumpkin spice taste topped with a cream cheese frosting. This pumpkin cake is lightly sweetened with maple syrup and made gluten and dairy-free.

Healthy Gluten Free Pumpkin Cake

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10. Pumpkin Snowball Cookies

Inspired by my love of Mexican wedding cookies, these pumpkin snowball cookies are dusted and powdered sugar with such a nice spiced pumpkin flavor! Made gluten and dairy-free.

Pumpkin Snowball Cookies

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11. Starbucks Copycat Pumpkin Crew Cold Brew

Starbucks has nothing on me with this copycat pumpkin cream cold brew recipe that’s lower in sugar, and gluten and dairy-free. Easy to whip up at home all fall long and delicious!

Pumpkin Cream Cold Brew with Pumpkin Cold Foam

This homemade pumpkin cream cold brew recipe with pumpkin cold foam is super silky-smooth, dairy-free recipe that's better than Starbucks! 

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12. Pumpkin Swirl Brownies

Perfect for Halloween or all October long, these pumpkin swirl brownies scream fall. They’re the best of both worlds with swirls of chocolate and pumpkin in every bite!

Pumpkin Swirl Brownies

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13. Pumpkin Flax Overnight Oats

Start your morning right in the fall with these pumpkin flax overnight oats that are easy to prep ahead for the week and great to top with banana, pumpkin seeds, and almond butter. Made gluten and dairy-free.

Pumpkin Flax Overnight Oats

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14. Pumpkin Snickerdoodle Protein Balls

The perfect balanced snack to stash in the fridge this fall is these pumpkin snickerdoodle protein bites. Perfect with coffee or a little after-lunch treat. Made gluten and dairy-free.

Pumpkin Snickerdoodle Protein Balls

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15. Baked Pumpkin Donuts

You’ll be shocked at how easy it is to make healthier, homemade donuts at home after you make these gluten-free baked pumpkin donuts. They’re incredibly moist and spiced just right!

Baked Pumpkin Donuts

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16. Pumpkin Apple Baked Oatmeal

A great make-ahead fall breakfast to have on hand for the week is this pumpkin oat bake topped with apples and with apples in every bite. It’s a great source of fiber and extra delicious with yogurt or almond butter on top. Made gluten and dairy-free.

Pumpkin Apple Baked Oatmeal

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17. Pumpkin Turkey Chili

Nothing is more perfect on a crisp fall night than a warm bowl of chili and this recipe is easy to make and makes for such a great balanced meal topped with avocado slices, jalapeno, and cilantro. Made gluten and dairy-free.

Pumpkin Turkey Chili

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18. Healthy Pumpkin Granola

Store-bought granola is often packed with added sugar and made and gluten-free versions can be pricey and hard to find. This lower-in-sugar, gluten-free pumpkin granola gets its crunch from nuts, pumpkin seeds, and toasted quinoa. It’s a great nutritious and delicious fall snack. Made gluten and dairy-free.

Gluten Free Pumpkin Granola

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19. Pumpkin Brownie Cookie Balls

Half brownie, half cookie rolled into one little delicious treat! These bites are perfect to enjoy with coffee or as a nice little after-lunch treat in the fall. Made gluten and dairy-free.

Pumpkin Brownie Cookie Bites

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20. Baked Pumpkin Goat Cheese Dip

Perfect to bring for any fall get-together, baked pumpkin goat cheese dip is creamy and full of fall flavor. Pair with gluten-free crackers for a great appetizer.

Pumpkin Goat Cheese Dip

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21. Gluten Free Pumpkin Chocolate Chip Cookies

There’s nothing like a delicious pumpkin chocolate chip cookie to enjoy in the fall and baking up a batch of these is the perfect fall activity. Made gluten and dairy-free.

Vegan Pumpkin Chocolate Chip Cookies

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22. Pumpkin Gingerbread Muffins

Made with a blend of almond and oat flour, these pumpkin gingerbread muffins are light and fluffy with an absolutely delicious rich pumpkin flavor. I know you’ll love them as much as I do for fall and the holiday season!

Pumpkin Gingerbread Muffins

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23. Homemade Pumpkin Protein Perfect Bars

Simply made and packed with pumpkin, these copycat-perfect bars are great to make and enjoy when you need a healthy snack in the fall. Made gluten and dairy-free.

Copycat Pumpkin Perfect Bats

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24. Pumpkin Enchiladas with Smokey Pumpkin Enchilada Sauce

These pumpkin enchiladas are made with cassava flour tortillas and are baked until bubbly and topped with avocado crema along with jalapeno, red onion, shredded lettuce, and lime. The smokey pumpkin enchilada sauce adds so much fun fall flavor!

Pumpkin Enchiladas with Avocado Crema

umpkin enchiladas with avocado crema make for a nutritious and delicious weeknight meal in the fall! Smoky pumpkin enchilada sauce is complemented by a cool avocado crema wrapped into every enchilada and topped with fresh cilantro, jalapeños, pumpkin seeds, and avocados! 

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25. Paleo Pumpkin Pie Bars with Shortbread Crust

Perfect for a gluten-free Thanksgiving treat, these pumpkin pie bars with a shortbread crust make for such a delicious and festive treat — they’re pumpkin pie in bar form! Made gluten and dairy-free.

Paleo Pumpkin Pie Bars

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Happy pumpkin season! If you make any of these recipes and enjoy them, I would so appreciate if you left a comment on the recipe and tagged me @onceuponapumpkin on Instagram.

The post 25 Gluten Free Pumpkin Recipes (sweet & savory) appeared first on Once Upon a Pumpkin.

The viral marry me chicken has been on my list to make for so long so I decided why not put a pumpkin spin on it for fall and finally make it for dinner and spoiler alert it came out amazing! Creamy and delicious and so easy to make, I know you’ll love this one pan meal for a cozy fall meal this time of year.

Pumpkin puree complements the mushrooms, sun-dried tomatoes and chicken so well, plus it adds more flavor and nutrition to every bite. The sauce that comes together from the chicken broth, coconut milk and pumpkin puree is one you will want to spoon up and make sure you get every last drop of — it’s that good!

Pair this pumpkin chicken recipe with rice, pasta, or mashed potatoes and store leftovers in the fridge for a great lunch the next day. On busy weeknights in the fall when you want something cozy and uncomplicated, this ones for you!

Ingredients for Mary Me Chicken with Pumpkin

• Chicken Breast
• Avocado or Olive Oil
• Pumpkin Puree
• White Mushrooms
• Sun-dried Tomatoes
• Chicken Broth
• Coconut Milk or Heavy Cream — use coconut milk to keep this recipe dairy free. I found it added to the creaminess without giving a coconut taste.
• Parmesan Cheese — substitute nutritional yeast to keep this recipe dairy free
• Garlic
• Oregano
• Thyme
• Red Pepper Flakes
• Salt and Pepper

equipment / utensils:

• 10 or 12 inch skillet
• wooden spoon

How to Make Marry Me Chicken with Pumpkin

1. Prepare the chicken.
2. Remove the chicken from the pan.
3. Add the aromatics to the pan and the veggies.
4. Build the sauce and let it simmer.
5. Add the chicken back to pan.
6. Finish in the oven.
7. Serve immediately and enjoy.

Grab the full recipe below! If you make it, I’d love to see — tag me on Instagram @onceuponapumpkin.

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Mary Me Pumpkin Chicken

This marry me pumpkin chicken recipe makes for the perfect one pan cozy meal this fall!

Course easy recipes

Prep Time 10 minutes minutes

Cook Time 20 minutes minutes

Servings 4

Equipment

• 1 10 or 12 inch skillet pan

Ingredients

• 1 lb chicken breast, trimmed and tenderized
• 1 1/2 tbsp avocado or olive oil
• 1 cup chicken broth
• 3/4 cup coconut milk or heavy cream
• 1 cup mushrooms, sliced
• 1/2 cup pumpkin puree
• 3/4 cup grated parmesan cheese
• 1/2 cup packed sun-dried tomatoes, sliced
• 2 tsp Italian seasonings
• 1/2 tsp red pepper flakes
• 3 cloves garlic, minced
• 1/4 cup fresh parsley, roughly chopped

Instructions

• Pre-heat the oven to 375 degrees F. Season chicken with salt and pepper. Heat a skillet with avocado oil and sear chicken on both sides for about 5 minutes. Remove from skillet.
• To the same skillet add a little more oil, minced garlic and spices. Sautee for a about 1 minute on low heat before adding the mushrooms, chicken broth and coconut cream, pumpkin puree and parmesan cheese. Stir together and cook for another 2-3 minutes.
• Next add sun-dried tomatoes stir together and let simmer. Nestle the chicken back into the skillet and place in the oven for about 10-15 minutes. Checking after 10 minutes to see if the chicken has reached an internal temp of 165 degrees F.
• Remove from the oven. Sprinkle with more parmesan cheese and fresh parsley. Serve immediately and enjoy!

More Savory Fall Recipes You’re Sure to Love

• Pumpkin White Wine Chicken with Orzo
• Autumn Salmon Squash Bowl
• Fall Farro Salad with Delicata Squash

The post Marry Me Pumpkin Chicken appeared first on Once Upon a Pumpkin.

Nobu has nothing on me and this copycat miso black cod recipe that I’m so excited to share because it tastes just like the real thing if not better! Made with simple ingredients like coconut aminos, white miso paste, fresh ginger and honey and

My take on the super popular fish dish from Nobu simplifies the recipe and includes a few ingredient swaps for slightly more nutritious ones. Cooked in less than 10 minutes in the air fryer (or oven), I like pairing it with brown rice and a shaved carrot salad for an awesome weeknight meal.

Best Copycat Nobu Miso Black Cod

I know there are a lot of copycat recipes on the internet but I gotta say I like mine the best because the ingredients are simplified and the method could not be easier. Most versions call for an overnight marinade for the fish, but you don’t need to do that with my recipe for it to taste absolutely delicious! I also made slightly more nutritious swaps like honey for sugar.

This at home copycat Nobu black cod miso recipe has quickly become a weekly staple in our house because it’s so easy and but feels a little fancy and fun. I like pairing it with brown rice and a simple shaved carrot salad I toss with rice wine vinegar, sesame oil, and sesame seeds.

How to Make Miso Cod Like Nobu

You will be so pleasantly surprised at how much this homemade version tastes like the real thing from Nobu and one of the reasons it does it because it’s made in the air fryer. Air frying the fish allows it to get a little bit crispy on top which really resembles the version from Nobu.

Although I’m partial to making fish the air fryer because I think it comes out so well, you can definitely bake a broil this recipe to achieve the same crispiness on top.

Is Cod Good for You?

Yes, cod, black cod and most other fish are definitely beneficial to our health. Fish is a good source of protein and healthy fat as well as other vitamins and minerals like XX and XX.

Tips for Buying Cod

It’s important to note that cod and black cod are two different types of fish. In this case we are looking for Sablefish aka black cod. Ask at the fish counter of your grocery store if you don’t see it and choose wild-caught MSC certified if possible. The MSC certification means that the fish came from fisheries that have been certified to a standard of sustainable fishing.

I typically have no problem finding MSC certified Sablefish at my local Whole Foods.

Ingredients for Miso Black Cod

• Black Cod aka Sablefish — at your grocery store check the fish counter for sablefish — that’s what it’s typically called at the store.
• Coconut Aminos — this soy sauce swap works really well in this recipe. I like that it’s a bit thicker and stickier than soy sauce, which helps it really cling on to the fish!
• White Miso Paste — most grocery stores now carry miso paste — you can do so many things with it from marinades like this one to salad dressings and more.
• Fresh Ginger — fresh ginger adds so much zest and flavor!
• Honey — my version is refined sugar free and uses honey instead of sugar.

For the shaved carrot salad:

• Carrots
• Rice Wine Vinegar
• Sesame Oil
• Sesame Seeds

Equipment / utensils

• air fryer / convection oven setting
• whisk
• vegetable peeler

RECIPE

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Best Copycat Nobu Miso Black Cod

Bring the fancy restaurant vibes home with this copycat Nobu miso black cod recipe that's super easy to make and just as delicious as the real thing if not better!

Course easy meals

Keyword black cod recipe, nobu black cod miso recipe, nobu miso black cod

Prep Time 35 minutes minutes

Cook Time 10 minutes minutes

Servings 2

Equipment

• 1 Whisk/Fork
• 1 air fryer
• 1 grater
• 1 vegetable peeler

Ingredients

For the Fish:

• 2 4-oz. Sablefish filets
• 1/3 cup coconut aminos
• 1 tbsp. white miso paste
• 3 tsp. fresh ginger
• 1/2 tbsp. honey

For the Shaved Carrot Salad:

• 3-4 large carrots
• 2 tbsp. rice wine vinegar
• 1/2 tbsp. toasted sesame oil
• 1 tbsp. sesame seeds

Instructions

• In a small bowl whisk together the coconut aminos, white miso paste, honey and fresh ginger.
• Coat the fish filets in the marinade, cover and refrigerate for 30 minute to an hour. If short on time you can definitely skip this step and it will still turn out very flavorful.
• Drizzle or spray a little bit of avocado oil on the top of the fish and cook the fish in the air fryer at 400 degrees for 6-9 minutes depending in the size of the filet.
• While the fish is cooking use a vegetable peeler to shave thin ribbons of carrot into a bowl. Toss with rice wine vinegar, sesame oil and sesame seeds.
• Serve fish over rice with the carrot salad and enjoy!

Notes

** If making this recipe in a regular oven I recommend broiling it on medium for about 10 minutes keeping a close eye on it. This will help it get a little crispy on top. I think you could also use the convection setting on your oven and then broil it at the end but I haven’t tried that!

More Easy Recipes You’re Sure to Love:

• 15-minute Italian Chopped Salad
• Spaghetti Squash Pad Thai
• Greek Salad Flatbread

The post The Best Copycat Nobu Miso Black Cod appeared first on Once Upon a Pumpkin.

Beautifully colored with purple hues and a bright green base of romaine, this Italian chopped salad is fresh, flavorful and absolutely hits the spot as a starter salad on your table. It would be perfect paired with pasta or any other protein like chicken, steak or fish and special enough for Valentine’s Day at home or any other date night in situation when you want to make something slightly elevated.

What I love most about this salad is the variety of flavors that come together in every bite to make it delicious. The crisp crunchiness from the romaine is topped with salty olives, salami, spicy red onion and pepperoncini, cool tomatoes and chickpeas and topped with a creamy red wine vinaigrette that brings it all together.

Inspired by one of my favorite restaurants here in Chicago called Alla Vita, this recipe is a spin on their incredibly fresh and delicious chopped salad that is a must anytime I’m getting dinner there. My version has chickpeas that perfectly complement the rest of the salad toppings for some added plant-based protein and fiber.

Maybe you’ve had the California Pizza Kitchen Italian chopped salad which is a similar take on this Italian chopped salad too. There’s has added turkey and basil which you could definitely also add to my version.

I love that my version of the Italian chopped salad comes together quickly in just 15 minutes yet feels like a fancy salad from a trendy Italian restaurant you just made at home. Wow your guests, your partner or just yourself with how easy it is to make and how delicious it turns out!

Chopped Salad Ingredients

• Romaine Lettuce — crunchy and cool, romaine is going to complement the radicchio so well to make up the base of this salad.
• Radicchio — this beautiful purple leaf vegetable adds so much depth of flavor and color to this salad — don’t skip it!
• Grape Tomatoes — a must on any Italian salad, I like using little grape tomatoes in this recipe the best.
• Red Onion — thinly sliced red onion adds to the beautiful purple colors in the salad and gives it crunch and a little bit of spiciness.
• Chickpeas — chickpeas give this salad more fiber and plant-based protein. They go so well with the other ingredients in this salad.
• Pepperoncini — it wouldn’t be an Italian salad without these tangy yellow peppers.
• Kalamata Olives — olives add more healthy fat and saltiness to balance out the flavors.
• Salami — you could definitely sub for turkey pepperoni if that’s more your style.
• Parmesan Cheese — spring for the good parmesan for this salad — bonus points for grating it from a block of parmesan Olive Garden style.
• Extra-Virgin Olive Oil
• Red Wine Vinegar
• Dried Oregano
• Garlic Powder
• Lemon Juice
• Dijon Mustard
• Red Pepper Flakes
• Salt
• Pepper

Equipment / Utensils

• cutting board
• knife
• mixing/serving bowl
• small bowl
• whisk or fork
• salad scissors (totally optional but these help give you a perfectly chopped, chopped salad!)

Italian Chopped Salad Recipe

You can feel good knowing this chopped salad is balanced with sources of health fat, fiber and protein, but if you’re looking to make this chopped salad more of a main dish salad I recommend adding more protein like chicken or salmon. This would give it a bit more staying power for a more filling option.

Another option? Add avocado. Upping the healthy fat of this recipe would also give it more staying power as a main dish.

There is a lot of talk about boring salads out there and I have to say this one is the exact opposite of boring. The flavors are bold and satisfying and it’s the perfect complement to pasta or any protein dish. And the best part is it comes together quickly in 15 minutes or less. Win, win!

Italian Chopped Salad Dressing

The dressing for this special salad is definitely truly the cherry on top. It’s creamy, bright and tangy and super easy to make. Simply whisk together extra-virgin olive oil, red wine vinegar, dijon mustard, dried oregano, garlic powder, lemon juice, red pepper flakes and salt and pepper until smooth and creamy.

You could definitely make this dressing ahead of time, pop it into the fridge and dress the salad when you’re ready to eat it!

Make a Chopped Salad Sandwich

Another fun way I’ve been enjoying this salad is chopped up on a piece of toasted sourdough — it’s like eating salad on a big crouton and honestly I may never eat it another way. The crunch from the bread paired with the salad flavors covered with the creamy Italian dressing is truly next level!

For inspiration, you can see exactly how I made it here and adding chicken or avocado would give it more staying power that makes for a great lunch.

Make a Italian Pasta Salad

To make this chopped salad into a pasta salad, sub the romaine lettuce for pasta of your choice. I recommend Jovial Foods gluten free pasta if you’re looking for a gluten free pasta option. In my opinion, bow tie pasta is the best for pasta salads so I always grab a box for that reason. Depending on how much pasta salad you make you may need a little more dressing.

Once you’ve tossed it all together, stash it in the fridge so it gets nice and cold and the flavors have a chance to marinate!

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Maggie’s 15-minute Italian Chopped Salad

Enjoy this super fresh and delicious Italian Chopped Salad inspired by one of my favorite restaurants here in Chicago that looks beautiful as a starter on your table and comes together easily in just 15 minutes.

Course Appetizer

Keyword chopped salad, Italian Chop Salad, Italian chopped salad dressing, what does a chop salad contain

Prep Time 15 minutes minutes

Servings 4 people

Equipment

• cutting board
• knife
• Serving Bowl
• small bowl
• Whisk/Fork

Ingredients

• 4 cups romaine lettuce (roughly 3 stalks)
• 1 cup radicchio, chopped
• 1 cup grape tomatoes, sliced in half
• 1/3 cup red onion, thinly sliced
• 1 cup chickpeas, rinsed and drained
• 1/2 cup kalamata olives, sliced in half
• 1/4 cup pepperoncini, sliced
• 4 oz. salami, sliced into strips
• 1/2 cup grated or shaved parmesan cheese + more for serving

Creamy Italian Dressing

• 1/2 cup extra-virgin olive oil
• 3 tbsp. red wine vinegar
• 1/2 juice of half a lemon
• 2-3 tsp. dried oregano
• 1 tsp. garlic powder
• 2 tsp. dijon mustard
• 1/8 tsp. red pepper flakes
• 1/2 tsp. salt
• 1 tsp. freshly ground black pepper

Instructions

• Chop and wash the lettuce and radicchio using a salad spinner. Add to a serving bowl.
• Slice tomatoes, red onion, olives and pepperoncini. Rinse and drain the chickpeas and slice the salami into thin strips.
• Add all of the dressing ingredients into a small bowl or jar and whisk until well combined.
• Add all of the toppings onto the lettuce and radicchio and top with half of the parmesan. Add the dressing, toss and top with remaining parmesan and freshly ground black pepper if desired. Serve immediately and enjoy!

Notes

You could definitely make this salad ahead of time just don’t add the dressing until you’re ready to serve it. 

More Salad Recipes You’re Sure to Love:

• Blueberry Sweet Potato Greens & Grains Bowl
• Winter Citrus Salmon Salad
• Fall Farro Salad
• Blueberry Peach Burrata Salad

The post Maggie’s 15-minute Italian Chopped Salad appeared first on Once Upon a Pumpkin.

This time of year I’m all about fun, seasonal baked goods and pumpkin bread is one that is just so quintessential fall in my book. I love coming up with new combinations that capture the flavor of pumpkin and warm spices, and this chocolate pumpkin avocado bread might just be my new favorite! 

Avocado and pumpkin are a power pairing for fall that make this recipe extra moist, nutritious, and with reduced added sugars. Lightly sweetened with a nice spiced and chocolate flavor thanks to cocoa powder. Pureed avocado replaces the fat in this recipe and if you’re weary about baking with avocado, you can feel good knowing it adds more nutrition to every bite. 

As a dietitian I’m really passionate about adding more nutrition to our diets instead of removing foods or food groups. That’s one of the reasons avocados are always on my grocery list! Sliced, diced, mashed, or pureed, there are so many ways to incorporate avocados into meals and snacks that help you add more good fats and fiber to your diet in a delicious way without adding sugar, cholesterol or sodium.

I’m excited to team up with Avocados – Love One Today® to give you a chance to win 1 of 6 $500 visa® e-gift cards. Subscribe to Love One Today’s newsletter and enter the Fall Sweepstakes at LoveOneToday.com/avocadoandpumpkin today. Good luck!

Here are a few additional nutritional highlights about pumpkin and avocado : 

• A third of a medium avocado contains 6 grams of good fats which can act as an immune system booster by helping increase the absorption of fat-soluble vitamins A, D, E and K.

• A 1 cup serving of pumpkin is a good source of vitamin E, and an excellent source of vitamin A. Vitamin A is critical for vision and is involved in immune function.

• Avocados contain 250 mg of potassium (6% DV) per serving.

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Chocolate Pumpkin Avocado Bread

Enjoy this chocolate pumpkin avocado bread that’s a good source of fiber and delicious for the season! Made with simple ingredients including whole-wheat flour, cocoa powder, pumpkin puree, avocado, and fall spices. 

Course Snack

Prep Time 15 minutes minutes

Cook Time 50 minutes minutes

Servings 9 servings

Ingredients

• 1 1/4 cup whole-wheat pastry flour or all-purpose flour
• 1/2 cup cocoa powder
• 2 tsp. baking powder
• 1 tsp. baking soda
• 2 tsp. pumpkin spice
• 1 tsp. cinnamon
• 1/4 tsp. salt
• 1 cup pumpkin puree
• 1 ripe, fresh medium avocado, halved, pitted, peeled and mashed
• 1/4 cup maple syrup
• 1/4 cup dates, pureed
• 2 eggs
• 1 tsp. vanilla extract
• 1/4 cup dark chocolate chips

Instructions

• Preheat the oven to 350 degrees F and line a 9X13 inch bread pan with parchment paper.
• In a large bowl whisk together the flour, cocoa powder, pumpkin spice, cinnamon and salt. Set aside.
• With a hand mixer beat together the pumpkin puree, mashed avocado, maple syrup, pureed dates, eggs and vanilla exrtact.
• Pour the wet ingredients into the dry and combine using a wooden spoon or spatula until just combined.
• Pour the batter into the prepared pan and sprinkle dark chocolate chips on top.
• Bake for 45 to 50 minutes. Remove from oven and let the bread cool in the pan for a few minutes before transferring onto a cooling rack. Slice into approximately 9 slices that are 1 1/2 inch thick and enjoy!

​​This recipe was created in partnership with the Avocados – Love One Today®. As always all of my opinions are my own and I appreciate your support! 

More Pumpkin Bread Recipes You’re Sure to Love:

• Better Than Starbucks Pumpkin Bread
• Healthy Gluten Free Pumpkin Bread
• Cinnamon Apple Pumpkin Bread

Pin this recipe for later!

The post Chocolate Pumpkin Avocado Bread appeared first on Once Upon a Pumpkin.

A fall superfood thanks to it’s nutritional benefits and versatility, canned pumpkin is definitely something you should be adding to your grocery cart this time of year! Packed with vitamin A, E, and C, plus fiber and antioxidants, canned pumpkin has many health benefits that make it a great vegetable to add various snacks and meals for a boost of nutrition.

Inexpensive and full of that fall flavor we know and love, as a dietitian I’m a big believer that you should always have a can or two of pumpkin puree in your pantry to use year round and especially in the fall. And let’s be honest, not many other fruits or vegetables (hello cauliflower I’m lookin’ at you!) can be used in as many ways as pumpkin can — in baked goods, savory dishes and so much more. Proving once again it’s the main character of the season!

Explore this list my sweet and savory (and healthy!) canned pumpkin recipes that are great to make all season long!

Is it Safe to Eat Canned Pumpkin Without Cooking it First?

The answer is absolutely yes. Canned pumpkin does not need to be cooked before eating. It is perfectly safe eaten in it’s puree form out of the can, in fact it’s used straight from the can in a lot of recipes that aren’t cooked. It’s also safe to give to your dog right out of the can too to help with digestive issues.

How Do you Sweeten Canned Pumpkin?

You don’t have to sweeten canned pumpkin in order to eat it. In fact, pumpkin is naturally a little sweet. You will find many of the baked good recipes on this page are sweetened naturally with maple syrup or honey which complement the flavor of pumpkin and give recipes just the right amount of sweetness. As a dietitian I strive to make healthier pumpkin recipes that are still just as delicious!

What Can I Use Canned Pumpkin For?

The real question here is what can’t canned pumpkin be used for?! One of the reasons I love pumpkin so much is because it’s incredibly versatile. Not many other fruits and vegetables can do and pair with so many other flavors both sweet and savory like pumpkin can. From baked goods like bread and bars, to savory things like soups, chilis and pasta, pumpkin can really do it all!

Adding canned pumpkin to recipes it such a great simple way to add more nutrition to anything that you’re eating. It adds more vitamin A, C, and E plus fiber and antioxidants and of course gives recipes that nice fall flavor.

You can use pumpkin in everything from smoothies, to pasta, and even homemade dog treats — truly the pumpkin possibilities are endless!

Canned pumpkin can also act as an egg replacer in most baked goods, making them vegan.

Recipes Using Canned Pumpkin

From the name of this website, it should come as no surprise that I have a lot of recipes using canned pumpkin that are perfect to enjoy during the fall season. Here are a few of my favorites!

Store any leftover pumpkin in a glass container in the fridge for up to a week or freeze chunks in an ice cube tray for longer. Don’t store pumpkin in the opened can in the fridge!

Easy Canned Pumpkin Recipes

These easy canned pumpkin recipes require only a few simple ingredients and a can of pumpkin. They come together quickly and anyone can make them!

1. Pumpkin Chickpea Blondies (GF & DF)

Pumpkin blondies made with chickpeas are are a fall favorite — nutritious and delicious, made gluten free with just a few simple ingredients, you will love these again and again!

Pumpkin Blondies made with Chickpeas

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2. Pumpkin Protein Cookie Energy Bites (GF & DF)

These pumpkin protein cookie energy bites are a nutritious snack to enjoy anytime in the fall. Naturally sweetened with honey and a great texture thanks to chewy oats and crunchy pumpkin seeds.

Pumpkin Cookie Protein Balls

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3. Frozen Pumpkin Smoothie (GF & DF)

I feel confident saying this is the best homemade pumpkin recipe out there — balanced with protein, fat and fiber for more staying power and packed with an amazing pumpkin taste!

Frozen Pumpkin Smoothie

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4. Pumpkin S’mores Cookies (GF & DF)

Pumpkin puree, marshmallow and chocolate just go so well together, and a winning combination in these cookies that are perfect for the season! Made gluten free with simple ingredients and absolutely delicious.

Pumpkin S’mores Cookies

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5. Pumpkin Apple Baked Oatmeal

Perfect for breakfast in the fall, this pumpkin apple baked oatmeal recipe is an OG classic on this site and one I look forward to making every year. Packed with fiber thanks to the oats, apples and pumpkin puree and easy to make to have on hand for a few days.

Pumpkin Apple Baked Oatmeal

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Healthy Canned Pumpkin Recipes

Made lower in sugar an gluten and dairy free, these healthy canned pumpkin recipes are packed with nutrition and fall flavor — they make for great nutritious snacks this time of year.

6. Best Healthy Pumpkin Bread (GF & DF)

Made gluten free with almond and oat flour, this healthy pumpkin bread is more balanced and lower in sugar than typical coffee shop loaves — not to mention it’s super moist, delicious and full of pumpkin flavor!

Best Healthy Gluten Free Pumpkin Bread

Extra moist and fluffy and filled with pumpkin and pumpkin spice, you'll love this healthy pumpkin bread for many fall seasons to come!

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7. Pumpkin Brownie Cookie Balls (GF & DF)

Chocolate and pumpkin come together for these delicious pumpkin balls that are half and half! These pumpkin brownie cookie balls make for a nutritious and fun snack in the fall.

Pumpkin Brownie Cookie Balls

Pumpkin brownie cookie balls are the perfect snack for October! A delicious bite that tastes like a mix between a pumpkin cookie and a pumpkin brownie with that cozy fall flavor we love!

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8. Healthy Pumpkin Olive Oil Cake (GF & DF)

The perfect snack cake for a fall get together, this healthy pumpkin olive oil cake has a rich fall flavor with a light and fluffy texture. Topped with a maple cream cheese frosting, it’s perfect for the season.

Healthy Pumpkin Cake

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9. Healthy Pumpkin Muffins (GF & DF)

Moist, fluffy and delicious, these healthy pumpkin muffins are the ultimate fall treat! Made gluten and dairy free and lower in sugar than most traditional pumpkin muffin recipes.

Healthy Pumpkin Muffins

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10. Mini No Bake Pumpkin Cheesecakes (GF & DF)

Perfect for stashing in your freezer to enjoy all season long these mini no bake pumpkin cheesecakes are made dairy free with cashews and a delicious spiced date nut crust.

Mini No Bake Pumpkin Cheesecakes

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Canned Pumpkin Dessert Recipes

Pumpkin and baked goods just go hand and hand in the fall and these are some of my favorite canned pumpkin dessert recipes that are the perfect scary movie watching snack or sweet treat to bring to a fall get together.

11. Pumpkin S’mores Bars (GF)

Truly the ultimate fall treat, these pumpkin s’mores bars couldn’t be more perfect for pumpkin season. Pumpkin, chocolate and marshmallow come together for an unforgettable treat!

Pumpkin S’mores Bars

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12. Pumpkin Cheesecake Bars

A classic for the season, these pumpkin bars with a crumb topping are perfect if you want pumpkin cheesecake without making an entire cheesecake. They make for such a good Thanksgiving dessert!

Pumpkin Cheesecake Bars

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13. Pumpkin Cheesecake Muffins

Fluffy pumpkin muffins with a cheesecake layer swirled into every bite are the ultimate fall muffin!

Pumpkin Cheesecake Muffins

Pumpkin cheesecake muffins are super fluffy, spiced just right and taste like everything we love about fall. Enjoy one with a cup of coffee for all the fall feels!

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14. Pumpkin Swirl Brownies

These pumpkin swirl brownies scream halloween. If you’re a brownie lover, this brownie recipe with a pumpkin twist is for you!

Pumpkin Swirl Brownies

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15. Pumpkin Snickerdoodle Cookies

Sugar and pumpkin spice and everything nice, these pumpkin snickerdoodle cookies with white chocolate chips are so fun for the season. Add them to your fall baking list!

White Chocolate Pumpkin Snickerdoodle Cookies

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Canned Pumpkin Soup Recipes

You’ll love these pumpkin soup recipes with canned pumpkin. They are easy to make, packed with nutrition and really cozy for the fall season. I love how pumpkin complements so many savory flavors!

16. Pumpkin White Bean Chicken Chili

Perfect for a cool fall night, this pumpkin white bean chicken chili is easy to make with canned pumpkin, rotisserie chicken and just a couple of other ingredients. It’s one of my favorite savory ways to use pumpkin.

Pumpkin White Bean Chicken Chili

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17. Creamy Vegan Pumpkin Soup

Fall is soup season and I’m all about this creamy pumpkin soup that warms the soul. Perfect for lunch paired with a sandwich or a salad.

Creamy Vegan Pumpkin Soup

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18. Pumpkin Turkey Chili

Another classic recipe of mine, this pumpkin turkey chili is the ultimate cozy fall meal. Perfect for game day and meal prep this time of year!

Pumpkin Turkey Chili

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Canned Pumpkin Recipes Savory

These savory recipes made with canned pumpkin are a delicious way to use pumpkin in appetizers, and main dishes that scream fall. My personal favorite is the pumpkin white wine orzo dish!

19. Pumpkin Honey Goat Cheese Dip

A fun fall appetizer made with canned pumpkin and goat cheese, this pumpkin honey goat cheese dip is great for a get together or casual snacking.

Baked Pumpkin Honey Goat Cheese Dip

Baked pumpkin goat cheese dip is a creamy and delicious fall & holiday appetizer that's easy to make and perfect paired with crackers!

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20. Pumpkin White Wine Pasta Sauce

Adding pumpkin puree to pasta sauce is such a good way to boost the nutrition. This sauce complements any noodle for a warm bowl of cozy fall flavor.

Pumpkin White Wine Pasta Sauce

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21. Pumpkin Baked Feta Pasta

My pumpkin twist on the viral baked feta pasta made with garlic, shallots, sage and feta, this pumpkin baked feta pasta is such a cozy and delicious fall pasta dish.

Pumpkin Baked Feta Pasta

Pumpkin baked feta pasta is a fall twist on the TikTok viral feta pasta that's easy to make and absolutely delicious for the season! Creamy pumpkin sauce covers every noodle for a cozy meal.

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22. Pumpkin White Wine Orzo with Chicken

The perfect pumpkin meal for a cozy night in, this pumpkin white wine orzo with chicken is hands down my favorite savory way to use pumpkin. It’s absolutely perfect for fall!

Pumpkin White Wine Orzo with Chicken and Parmesan

Pumpkin white wine orzo with chicken will be your new favorite fall dish to make for the season! It's cozy and flavorful and comes together less than 30 minutes.

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23. Pumpkin Enchiladas

Smoky pumpkin enchilada sauce complements the cool avocado crema in this savory pumpkin recipe that’s a great weeknight staple. A well rounded meal that’s flavor packed and fun!

Pumpkin Enchiladas with Avocado Crema

umpkin enchiladas with avocado crema make for a nutritious and delicious weeknight meal in the fall! Smoky pumpkin enchilada sauce is complemented by a cool avocado crema wrapped into every enchilada and topped with fresh cilantro, jalapeños, pumpkin seeds, and avocados! 

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If you’re not already, I’d love for you to be part of the Once Upon a Pumpkin community on Instagram!

The post 23 Sweet & Savory Healthy Canned Pumpkin Recipes appeared first on Once Upon a Pumpkin.

When I saw the upside down puff pastry trend taking over the internet this summer, I knew I definitely wanted to create a pumpkin version for pumpkin season — enter these pumpkin cheesecake upside down puff pastries that are super easy to make and fun for the season!

Also inspired by these pumpkin cheesecake croissants from Trader Joes that I spotted this year, these pumpkin puff pastries are an easy and fun treat to make for a fall get together or part of brunch! My version is lower in sugar and made with fewer ingredients, plus this recipe makes enough to share.

Dusted with confectioners’ sugar on top, this puff pastry dessert is the best of both worlds — flakey puff pastry layers with a creamy, pumpkin cheesecake center. They’re great little individual pastries that are not overly sweet but still a super fun pumpkin treat for fall.

Pumpkin Puff Pastry

This upside puff pastry hack works with so many different types of fruits like peaches, pears and apples and can be made both sweet like my pumpkin recipe here and savory. I’m already thinking of a savory version with squash, cheese and herbs as a Thanksgiving appetizer. Stay tuned for that in November!

It’s fun to flip them over and find these perfectly little golden brown flakey pumpkin cheesecakes that look super fancy but are actually really easy to make. I could see these being a really cute dessert for a fall dinner party or part of the spread for Sunday brunch this time of year.

As you can probably guess from being on this site, I’m a huge fan of pumpkin in the fall and love finding new ways to make fun and healthy meals and treats with pumpkin all season long. I love Because these were so fun and easy to make, they are getting me excited about making other pumpkin desserts with puff pastry!

Ingredients for Upside Down Pumpkin Cheesecake Pastries

• Puff Pastry – 1 box / 2 puff pastry sheets
• Pumpkin Puree
• Cream Cheese — I haven’t tried it, but you could try using vegan cream cheese for a dairy free version.
• Egg
• Confectioners’ Sugar
• Pumpkin Spice or Cinnamon
• Vanilla Extract
• Salt
• Honey

Equipment / Utensils

• baking sheet
• parchment paper
• mixing bowl
• hand-held mixer
• knife or pizza cutter

How To Make Upside Down Puff Pastry Squares

Start by bringing the puff pastry and cream cheese to room temperature. Thaw the puff pastry in the fridge until pliable.

Once the cream cheese is at room temperature, use a hand held mixer to combine the cream cheese, pumpkin puree, confectioners’ sugar, egg, vanilla extract, pumpkin spice and salt together. Set aside.

Next, line a baking sheet with parchment paper and preheat the oven to 400 degrees. Using a pizza cutter or knife, cut the puff pastry sheet into 6 squares.

Drizzle about two teaspoons of honey on the parchment lined baking sheet and then add about one tablespoon of the pumpkin cheesecake mixture directly on top covering the honey. Add one puff pastry square on top and repeat with remaining puff pastry squares.

Use a fork to stamp down the sides of the puff pastry. Brush egg wash over each puff pastry and bake for approximately 15 minutes. Remove from the oven and let cool for 2-3 minutes before using a spatula to gently flip over the puff pastries. Sprinkle with confectioners’ sugar and enjoy right away!

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A post shared by Maggie Michalczyk, RDN (@onceuponapumpkin)

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Upside Down Pumpkin Cheesecake Pastries

Enjoy these pumpkin cheesecake upside down puff pastries made with puff pastry and pumpkin puree as a fun fall treat this time of year! My pumpkin spin on the TikTok viral upside down puff pastry trend.

Course Dessert

Cuisine American

Keyword pumpkin cream cheese puff pastry, pumpkin dessert with puff pastry, pumpkin puff pastry, upside down pastry hack, upside down puff pastry squares

Prep Time 15 minutes minutes

Cook Time 15 minutes minutes

Servings 12 servings

Ingredients

• 4 oz. cream cheese, softened
• 1/3 cup pumpkin puree
• 1/3 cup confectioners' sugar + more for dusting on top
• 1 egg
• 1/2 tsp. vanilla extract
• 2 tsp. pumpkin pie spice or cinnamon
• pinch of salt
• 1/2 cup honey, divided

Instructions

• Bring the puff pastry and cream cheese to room temperature. Thaw the puff pastry in the fridge until pliable.
• Use a hand held mixer to combine the cream cheese, pumpkin puree, confectioners' sugar, egg, vanilla extract, pumpkin spice and salt together. Set aside.
• Next, line a baking sheet with parchment paper and preheat the oven to 400 degrees. Using a pizza cutter or knife, cut the puff pastry sheet into 6 squares.
• Drizzle about 2 teaspoons of honey on the parchment lined baking sheet and then add about 1 tablespoon of the pumpkin cheesecake mixture directly on top covering the honey. Add one puff pastry square on top and repeat with remaining puff pastry squares.
• Use a fork to stamp down the sides of the puff pastry. Brush egg wash over each puff pastry and bake for approximately 15 minutes.
• Remove from the oven and let cool for 2-3 minutes before using a spatula to gently flip over the puff pastries. Sprinkle with confectioners' sugar and enjoy right away!

Notes

These are best served right out of the oven, but you could air fry them to re-warm if they’ve been out for a while. 

If you’re not already, I’d love for you to join the Once Upon a Pumpkin community on Instagram!

More Pumpkin Recipes You’re Sure to Love

• Pumpkin S’mores Bars (GF)
• Pumpkin Cheesecake Streusel Muffins
• Pumpkin Baked Feta Pasta
• Pumpkin Cheesecake Bars

The post Pumpkin Cheesecake Upside Down Puff Pastry appeared first on Once Upon a Pumpkin.

Fall is all about cozy meals and warm flavors and I know these pumpkin enchiladas with avocado crema will be on repeat for you this season like they are for me! 

I love this savory take on pumpkin because it truly shows just how versatile pumpkin and avocado really are! Pumpkin is not just for sweet treats and avocado is not just for guacamole. Pumpkin puree mixed chipotle peppers and spices create a delicious smoky pumpkin enchilada sauce that covers enchiladas filled with avocado crema, chicken, black beans and cheese. 

As this is a busy season for me, I’m all about a quick, balanced and nutritious meal that I can have for lunch the next day too and these pumpkin enchiladas with avocado crema check all of those boxes for me! 

They are balanced with carbs, protein and healthy fat thanks to avocado, and the cool creaminess of avocado balances the smoky pumpkin flavor really well. Once they’re baked and bubbly, I like serving them in a bowl with all the fixings on top — shredded lettuce, diced red onion, and more fresh cilantro and pumpkin seeds and of course sliced fresh avocado!

Ready in less than an hour and very fresh and flavorful, I know this recipe is sure to be a hit in your kitchen! 

Avocado and pumpkin are a power pairing for fall that make this recipe extra nutritious and I’m excited to team up with Avocados – Love One Today^® to give you a chance to win 1 of 6 $500 visa^® e-gift cards. Subscribe to Love One Today’s newsletter and enter the Fall Sweepstakes at LoveOneToday.com/avocadoandpumpkin today. Good luck!

Nutritional Highlights of This Pumpkin Enchilada with Avocado Crema Recipe 

When it comes to nutrition, pumpkin and avocado have a lot in common. Both technically fruits, pumpkin and avocado contain beneficial nutrition for immune function thanks to their vitamin C content and blood pressure benefits thanks to their potassium content. Avocados are definitely a staple for me that I’m always adding to bowls, sandwiches, or salads for more nutrition! 

One key nutritional highlight that I think is especially cool is the fact that the good fats in avocado help increase the absorption of the fat-soluble vitamins found in pumpkin — A & E. An added benefit of this delicious recipe! 

Here are a few additional nutritional highlights: 

• A third of a medium avocado contains 6 grams of good fats which can act as an immune system booster by helping increase the absorption of fat-soluble vitamins A, D, E and K.

• A 1 cup serving of pumpkin is a good source of vitamin E, and an excellent source of vitamin A. Vitamin A is critical for vision and is involved in immune function.

• Avocados contain 250 mg of potassium (6% DV) per serving.

• A serving of pumpkin is a good source of vitamin C (12% DV) per serving.

• Pumpkins contain 400 mg of potassium (8% DV) per serving.

Ingredients for Pumpkin Enchiladas with Avocado Crema: 

• pumpkin puree
• tomato paste 
• veggie broth 
• chipotle chili in adobo 
• lime 
• chili powder 
• cumin
• garlic powder 
• cinnamon 
• salt
• fresh garlic 
• fresh avocados
• plain Greek yogurt 
• cilantro
• tortillas
• shredded chicken 
• black beans
• shredded Mexican cheese 
• pumpkin seeds
• jalapeño
• romaine lettuce
• red onion

Equipment/Utensils 

• 9X13 baking dish
• High-speed blender
• Food processor
• Cutting board 
• Knife 

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Pumpkin Enchiladas with Avocado Crema

umpkin enchiladas with avocado crema make for a nutritious and delicious weeknight meal in the fall! Smoky pumpkin enchilada sauce is complemented by a cool avocado crema wrapped into every enchilada and topped with fresh cilantro, jalapeños, pumpkin seeds, and avocados! 

Prep Time 20 minutes minutes

Cook Time 25 minutes minutes

Servings 3

Ingredients

Pumpkin Enchilada Sauce: 

• 1 can (15 oz.) pumkin puree
• 1 tbsp unsalted tomato paste
• 1 cup low sodium vegetable broth
• 1 chipotle chili in adobo
• juice of 1/2 lime
• 1 tsp. chili powder
• 1/2 tsp. cumin
• 1/2 tsp. garlic powder
• 1/4 tsp. cinnamon
• 1/2 tsp. salt

Avocado Crema:

• 1 1/2 ripe, medium, fresh avocado(s) halved, pitted & peeled
• 1/2 cup plain Greek yogurt, non-fat
• 1/4 cup fresh cilantro, roughly chopped
• 1 fresh lime, juiced
• 1 clove garlic
• 1/2 tsp. salt

Pumpkin Enchiladas: 

• 6 6 – inch flour or glute-free tortillas
• 1 cup pumpkin enchilada sauce
• 1 cup avocado crema
• 1/2 ripe ripe, medium, fresh avocado(s) halved, pitted & peeled
• 2 cups shredded chicken
• 1 cup black beans, rinsed and drained
• 1 cup shredded Mexican cheese
• 1/4 cup cilantro, for serving
• 1 tbsp. pumpkin seeds, for serving
• 1 jalapeno, seeded and sliced, for serving
• 1 cup shredded romaine lettuce, for serving
• 1/4 cup red onion, diced or sliced, for serving
• 2-3 lime wedges, for serving

Instructions

For the Pumpkin Enchilada Sauce:

• Combine all of the ingredients in a high-speed blender and blend until smooth.

For the Avocado Crema:

• Add all of the ingredients to a food processor or blender and process until smooth.

For the Pumpkin Enchiladas

• Preheat the oven to 350 degrees F.
• Spread of layer of pumpkin enchilada sauce on the bottom of a 9X13 baking pan covering the bottom.
• To assemble the enchiladas, start by warming up the tortillas over low on the stove to make them easier to fold.
• Spread a layer of avocado crema on the tortilla, top with shredded chicken, black beans and cheese. Repeat with remaining tortillas and place seam side down in the baking pan.
• Pour remaining pumpkin enchilada sauce over the top of the tortillas in the pan so that they are covered. Top with remaining cheese.
• Bake for approximately 25 minutes until the cheese is melted and the edges are bubbly.
• Remove from the oven and top with fresh cilantro, sliced jalapeno, sliced avocado and pumpkin seeds.
• Serve enchiladas in a bowl with shredded lettuce, diced red onion and lime wedges to garnish. Enjoy!

Notes

Store left over enchiladas covered in the fridge for 1-3 days. 

This recipe was created in partnership with the Avocados – Love One Today^®. As always all of my opinions are my own and I appreciate your support! 

Be sure to subscribe to their newsletter at LoveOneToday.com/avocadoandpumpkin this fall for your chance to win 1 of 6 $500 visa^® e-gift cards!  

More Savory Pumpkin Recipes You’re Sure to Love: 

• Pumpkin White Bean Chicken Chili 
• Pumpkin Turkey Chili 
• Pumpkin Cacio e Pepe 
• Pumpkin Baked Feta Pasta

Pin this recipe for later!

The post Pumpkin Enchiladas with Avocado Crema appeared first on Once Upon a Pumpkin.

Fall is naturally a busy time of the year — getting back into a routine after a relaxing  summer can always be a little challenging at first and so can figuring out what to make  for dinner after work during the week. Even though I really enjoy making meals – I still  have those days where I know making a more elaborate meal is just not going to  happen, but I still want something fresh, satisfying and nutritious.

Enter these fall inspired buddha bowls made with roasted sweet potatoes, kale, brown  rice, and Sea Cuisine’s Teriyaki Sesame Salmon — two wild Alaskan salmon filets  seasoned with ginger, soy sauce and red pepper. They’re packed with flavor, easy to  make and come together quickly for a well-rounded dinner that’s perfect for busy  weeknights and a great excuse to eat more fish! 

Sea Cuisine is a premium-casual maker of seafood products inspired by the beauty of  the sea. Their recipes are made with responsibly sourced seafood and creative flavors,  that can help you create a delicious meal in your own kitchen in under 30 minutes.  

This fall-inspired buddha bowl recipe features their Teriyaki Sesame Salmon which I  love because it packs 18 g of protein per serving, is made with no artificial flavors, and  ready in the oven in under 20 minutes — definitely a great staple to stash in your freezer  for easy weeknight meals! Check out where you can find Sea Cuisine products near you here. 

Fall Buddha Bowl Nutrition Highlights:  

• Salmon: Salmon is a rich source of high-quality protein, beneficial omega-3 fatty  acids, and vitamins, and minerals that are important for our overall health.

 • Sweet Potato: Sweet potatoes are a great source of vitamins A and C, which  support healthy skin and a strong immune system.  

• Kale: Kale is rich in vitamins A, C, and K, supporting skin, immunity, and bone  health. Kale is also packed with antioxidants that help fight inflammation, and it’s  a good source of fiber which helps with digestion.  

• Brown Rice: Brown rice is a great source of fiber, aiding digestion and helping to  promote satiety. It’s also rich in B vitamins that support energy metabolism and  provides essential minerals such as magnesium and selenium, which contribute  to heart health and immune function. 

• Microgreens: Microgreens are small but mighty greens that are bursting with vitamins and minerals, including vitamins C and K. They’re also packed with  antioxidants, helping to boost immunity (which is super important during the  colder seasons!). 

This recipe was created in partnership with Sea Cuisine. As always all opinions are my  own and I appreciate your support!  

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Teriyaki Sesame Salmon & Sweet Potato Fall Power Bowls

Embrace cozy fall season with these nutritious fall power bowls made with teriyaki sesame salmon, roasted sweet potatoes, brown rice and kale. Packed with  nutrition and easy to make, they’re a great addition to your weeknight meal lineup! 

Prep Time 10 minutes minutes

Cook Time 30 minutes minutes

Servings 2

Ingredients

• 1 portion Sea Cuisine Teriyaki Sesame Salmon
• 2 cups cooked brown rice
• 2 medium sweet potatoes, peeled and diced
• 1 tbsp. avocado oil
• 2 cups lacinato kale, washed & de-stemmed
• 1 tsp. olive oil
• 1 tsp. garlic powder
• 2 tsp. white miso paste
• 1/4 cup coconut aminos or low-sodium soy sauce
• 2 tsp. toasted sesame oil
• 1/2 tbsp. honey
• 2 tsp. freshly grated ginger
• 2 tbsp. sesame seeds
• mircrogreens to garnish

Instructions

• Preheat the oven to 400 degrees and toss sweet potatoes with avocado and salt  and pepper to taste. Arrange in a single layer on a baking sheet and bake for 10  minutes.  
• Prepare the miso glaze by whisking coconut aminos, sesame oil, miso paste,  honey, grated ginger together in a small bowl. Set aside.
• After 10 minutes, remove the sweet potatoes from the oven, toss to cook evenly  and add the Teriyaki Sesame Salmon filets. Bake for an additional 18 minutes.
• Toss kale with olive oil and garlic powder and massage until soft.
• Remove sweet potatoes and salmon from the oven. Toss the sweet potatoes  with the miso glaze and plate the bowls with cooked brown rice, kale, sweet  potatoes, and a salmon filet. 
• Garnish with microgreens and sesame seeds. Enjoy! 

More fish recipes you’re sure to love: 

• Easy lemon dill salmon cakes
• Autumn salmon and squash bowl
• Honey citrus glazed salmon
• Blackened cod fish tacos

Pin this recipe for later

The post Teriyaki Sesame Salmon & Sweet Potato Fall Power Bowls appeared first on Once Upon a Pumpkin.

It’s that time of year when big jack-o-lanterns are ready for carving and no matter how you decide to decorate or carve your pumpkin, I just ask one thing—don’t throw out the seeds!

Pumpkin seeds are small but mighty when it comes to nutrition. They provide many vitamins and minerals that are hard to get in the diet or that some of us don’t get enough of!

This time of year when green and white pumpkin seeds are abundant, roast them, toast them, or eat them in bar form to reap the nutrition benefits of pumpkin seeds.

Pumpkin Seeds Nutrition

There are many fun facts that may surprise you about pumpkin seeds nutrition. Here are the key nutrients you will find in a 1 ounce serving of pumpkin seeds:

• Calories: 158
• Carbohydrates: 3g
• Fiber: 2g
• Protein: 9g
• Fat: 14g
• Omega-3s:
• Magnesium: 168mg (54% of the RDA)
• Iron: 2.5mg (14% of the RDA)
• Zinc: 2mg (28% of the RDA)
• Manganese: 1mg (71% of the AI)

For reference, 1 ounce of seeds is equivalent to about 85 kernels.

RDA = Recommended Daily Allowance; AI = Adequate Intake

Pumpkin Seed Benefits Overview

Pumpkin seeds offer a multitude of health benefits. These tiny nutritional powerhouses are packed with essential nutrients like magnesium, zinc, and iron, which support immune function and overall health.

They are a rich source of heart-healthy monounsaturated fats and contain a substantial amount of fiber, aiding in digestion and promoting a feeling of fullness. Additionally, pumpkin seeds are known for their high levels of antioxidants, such as vitamin E and carotenoids, which help protect cells from oxidative damage and contribute to skin and eye health.

If that isn’t enough, the tryptophan in pumpkin seeds can enhance mood and sleep quality.

1. Plant-Based Protein

Pumpkin seeds are a good source of plant-based protein. Coming in at 9 grams of protein per ounce, you can easily give any meal a protein boost by adding pumpkin seeds to it.

I love the example of a grain bowl, because I’ll combine pumpkin seeds, hemp seeds, and quinoa along with other veggies to get a well-round, plant-based protein packed meal. While I do eat meat, I like a nice plant forward grain bowl a few times a week too.

2. Magnesium

A key mineral for muscle and nerve function, as well as blood pressure and blood sugar regulation, magnesium is a super important mineral that most of us are not getting enough of. Magnesium also works as a nervous system relaxant, which helps us to calm down at the end of the day or in a stressful situation.

Pumpkin seeds contain 54% of the RDA for magnesium in 1 ounce — the perfect portion for snacking! Stash them in your drawer at work for times when you’re feeling irritable and stressed and need a little magnesium boost!

3. Iron

Iron is essential for blood production and specifically transportation of oxygen throughout the body. Pumpkin seeds contain 14% of our RDA of iron per ounce serving. Women need more iron per day, and almost 10% of us are iron deficient. Adding pumpkin seeds to the diet on a regular basis is one thing we can do to prevent deficiency.

4. Zinc

Pumpkin seeds are high in zinc, a nutrient that is essential for healthy immune function and to make the proteins of our DNA. Coincidence that pumpkin season and cold and flu season happen at the same time? I think not! Evidence suggests that if zinc lozenges or syrup is taken within 24 hours after cold symptoms start, the supplement can help shorten the length of colds.

Inadequate zinc levels are also associated with reduced sperm quality and an increased risk of infertility in men –with over 20% of the RDA for zinc for men (and 28% for women), pumpkin seeds may be able to prevent deficiency.

5. Fiber

Fiber is essential for healthy digestion and satiety, and something many of us also don’t get enough of on a daily basis. Pumpkin seeds contain 1.7 grams of fiber per ounce plus since they are easy to put on just about any meal or snack, you can easily add more fiber to what you are eating throughout the day.

6. Manganese

Manganese is an important mineral that helps your body make energy. It also helps support a healthy immune system, helps maintain strong bones, and protects your cells from damage.

There is 1.29 mg of manganese in 1 oz of pumpkin seeds, providing 71% of your daily needs!

7. Healthy Fats

Last but not least, we can’t talk about pumpkin seed nutrition without mentioning healthy fats! They contain unsaturated fat (the good kind of fat), including a type of omega-3 fatty acids, ALA (alpha-linolenic acid).

This can help reduce inflammation, and increase the good kind of cholesterol, HDL. Fat is also needed to absorb the fat-soluble vitamins A, D, and K, so it’s a great way to make sure your meals are balanced.

What’s the Difference Between Green and White Pumpkin Seeds?

You may have carved a pumpkin only to wonder why those seeds are white and why other pumpkin seeds you’ve seen are green? What are pepitas vs. pumpkin seeds? Let’s take a closer look.

Green Pumpkin Seeds

So then you thought pepitas must be the shelled pumpkin seeds right?! Sorry to say this is another no! “Pepitas” meaning “little seed of squash” in Spanish, are actually from a different type of pumpkin than your typical Jack-O-Lantern and do not require shelling. These are the “green seeds” you usually see.

You will NOT find pepitas if you were to remove the white part of the pumpkin seeds from your carving pumpkins, so don’t bother!

Pick them up in the bulk section of my grocery store instead, store them in a big jar in my pantry, and sprinkle those on just about anything!

White Pumpkin Seeds

White pumpkin seeds are seeds that you find in the pumpkins that you carve for Halloween. When the time comes to make your festive carvings, don’t toss out the pumpkin seeds covered in the gooey inside of the pumpkin. Clean them off, then roast or toast them!

Can you Eat the Shell of the Pumpkin Seeds?

Yes, the skins are perfectly safe to eat, however I recommend chewing thoroughly, especially for those with a sensitive stomach!

How to Make Roasted Pumpkin Seeds (White Seeds)

Scoop the stringy parts of the pumpkin and the white pumpkin seeds out of a jack-o-lantern pumpkin and get ready to roast them — here’s how!

1. Remove all of the stringy parts from the seeds (you may need to rinse them) and pat them dry (v. important!).
2. Pre-heat the oven to 250 degrees F and prepare a baking sheet lined with parchment paper or tin foil.
3. Coat the seeds with 1 tbsp. avocado oil (more depending on how many pumpkin seeds you have), 1 tsp. of salt and your seasonings of choice (cinnamon sugar, pumpkin pie spice, or even everything but the bagel seasoning!)
4. Roast for approximately 35-45 minutes, stirring at least one time. Let cool and enjoy your roasted seeds!

***store pumpkin seeds in an airtight container

How to Make Toasted Pumpkin Seeds (Green Pepitas)

Toasting the pepitas (aka green pumpkin seeds) really brings out there flavor. I highly recommend it if you are looking to take things up a notch, and it only takes a few seconds.

Place pepitas on a pan with a splash of olive oil and toast on medium-low, constantly turning to make sure the do not burn. Once they are browned and have puffed up a little bit you know they are done and ready!

How to Use Pumpkin Seed Oil

You may have seen pumpkin seed oil popping up at your local grocery store, but can you cook with it? Pumpkin seed oil is more of a finishing oil meaning you should use it in homemade salad dressing, drizzled on top of meat or fish or even popcorn if you like the taste!

How to Eat Pumpkin Seeds: 10 Easy Ways

Whether consumed as a snack, sprinkled on salads, or incorporated into various dishes, these versatile seeds are a nutritious addition to any diet, offering a delicious way to reap their numerous health benefits.

1. Add them on top of salads
2. Add them to grain bowls
3. Top soup with toasted pumpkin seeds
4. Top baked goods like breads, muffins and bars with them
5. Snack on them paired with a banana and almond butter
6. Chop them up and use them as a coating for chicken or fish
7. Add pumpkin seeds to any homemade trail mix recipe
8. Add them to any homemade granola recipe
9. Add them to yogurt bowls
10. Blend them into sauces such as pesto or marinara

One of my favorite ways to eat pumpkin seeds is in Health Warrior Pumpkin Seeds bars. They are great to take on the go and are made with real food ingredients like pumpkin seeds, honey and spices. They come in different flavors like honey sea salt, and dark chocolate coconut almond — you can’t go wrong!

I like to cut them up on top of salads, yogurt bowls, and in this recipe for pumpkin quinoa soup!

Fall In Love With These Pumpkin Recipes Too

Enjoy time in the kitchen making these other pumpkin recipes that incorporate these nutritious seeds!

• Pumpkin Superfood Energy Bites
• Pumpkin Apple Baked Oatmeal
• Better Than Starbucks Pumpkin Bread
• 9 Pumpkin Recipes for Warm Weather
• Healthy Pumpkin Smoothie Bowl
• Pumpkin Seed Pesto

Read more about pumpkin seeds and how they relate to blood sugar control, insulin regulation, and diabetes here on my fellow colleagues blog.

This article has been updated since its original publish date in October 2019.

The post Pumpkin Seeds Benefits and How to Roast & Eat Them appeared first on Once Upon a Pumpkin.