In celebration of National Pumpkin Day, I rounded up 83 RD approved pumpkin recipes from my registered dietitian colleagues! Tried and true these recipes are nutritious, flavorful and fun! If that’s not enough to get you through to next pumpkin season, be sure to also check out my first cookbook, the Once Upon a Pumpkin Cookbook: 50 creatively pumpkin seasoned, flavored, shaped & spiced recipes now available on Amazon!
Harvest Pumpkin Soup — Diane, The Wandering RD
PUMPKIN SPICE CHIA SEED PUDDING— Stephanie Lee Nutrition
Mini Pumpkin Cheesecakes — Caryn, Delicious & Nutritious Eating
Skinny Pumpkin Dip —Caryn, Delicious & Nutritious Eating
Pumpkin Almond Butter Blondies — Stephanie Lee Nutrition
Pumpkin Spice Granola Bars — Sarah, The Tolerant Tummy
Chewy Pumpkin Hemp Granola Bars — Sarah, Bucket List Tummy
Pumpkin Chicken Crockpot Chili — Sarah, Bucket List Tummy
Pumpkin Dark Chocolate Blondies — Stephanie, Moore Nourished
Indian Spiced Pumpkin & Lentil Soup — Dara, How to Eat
GF & DF Pumpkin Praline Muffins — Betsy’s Kitchen
INSTANT POT PUMPKIN PIE STEEL CUT OATMEAL— Betsy’s Kitchen
Maple, Vanilla and Pumpkin Spice Pumpkin Seeds — Alyssa Lavy
Pumpkin Pie Yogurt Parfait — Lindsay, Tasty Balance
Crockpot Pumpkin Chili — Jodie, Create Kids Club
Grain Free Blender Pumpkin Muffins — Shannon, Lone Star Nutrition
VEGAN PUMPKIN PASTA WITH PUMPKIN BEAN BALLS — Cassidy, Cozy Peach Kitchen
Better Than Starbucks Pumpkin Bread — Once Upon a Pumpkin
Pumpkin Fig Apple Crisp — KH Nutrition
Pumpkin & Cauliflower Soup — Jennifer, the fussy eating doctor
Healthy Pumpkin Granola — Once Upon a Pumpkin
No Bake Pumpkin Cheesecake Bars — Once Upon a Pumpkin
Cranberry Pumpkin Butter — Jenny, My Cap Cod Kitchen
Baked White Cheddar Pumpkin Mac & Cheese — Once Upon a Pumpkin
Dark Chocolate Oatmeal (w/ pumpkin!) — Jess Cording
Pumpkin Miso Tahini Sauce — Jess Cording
Pumpkin Overnight Oats— Sandy Apple
Pumpkin Spice Waffles — Alyssa Lavy
CBD Infused Pumpkin Spice Latte — Emily, Emily Kyle Nutrition
Pumpkin Bread Pudding Cups — Lauren, Nutrition Starring You
Pumpkin Cheesecake Mouse — Julie Harrington
Pumpkin French Toast Roll-Ups — Julie Harrington
(Single Serving) Pumpkin Steel Cut Oatmeal — Julie Harrington
Pumpkin Overnight Oats with Skyr — Tracey, Kathy Siegel Nutrition
Instant Pot Pumpkin Applesauce — Tawnie, Krolls Korner
Pumpkin Pie Protein Overnight Oats — Tawnie, Krolls Korner
Gingersnap Pumpkin Pie — Judy, Live Best
Whole Wheat Dark Chocolate Chunk Pumpkin Cookies —Baliee Hart
Pumpkin Pie Overnight Oats — Brittany, Your Choice Nutrition
Pumpkin Chia Muffins — Marie, Healthy Ideas Place
pumpkin curry with crispy tofu and broccoli – Stephanie, Grateful Grazer
Pumpkin Buckwheat Waffles (gluten free)— Zest Nutrition
Blender Chipotle Pumpkin Salsa — Byte Sized Nutrition
Pumpkin Pie Dessert Hummus with Cinnamon Sugar Pita Chips — Byte Sized Nutrition
No-Bake, Chocolate-Dipped Pumpkin Cookies— Edwina Clark
Pumpkin Mashed Potatoes— Valerie, Flourish Heights
2 INGREDIENT PUMPKIN PANCAKES — Emily, Sinful Nutrition
Pumpkin Pie Oat Breakfast Muffins — The Nutrition Twins
Pumpkin Spice Cake Roll — The Nutrition Twins
Pumpkin Matcha Cookies — NutriLiving
Grain Free Pumpkin Pancakes — Chelsey, CITNutritionally
Creamy Pumpkin Risotto — Kaleigh, Lively Table
Chocolate Pumpkin Sunflower Seed Butter Cups— Chelsey, CITNutritionally
Pumpkin Spice Orange Smoothie (Vegan, Gluten-Free) — Sharon Palmer
Pumpkin Pie Smoothie Bowl— Kara, The Foodie Dietitian
Slow Cooker Chicken, White Bean & Pumpkin Chili –Jennifer Hunt
Pumpkin Peanut Butter Chocolate Chip Energy Balls— Jessica Ivey
Creamy Pumpkin Pie Dip (low sugar)–Jennifer Hunt
Whole Wheat Pumpkin Chocolate Chip Zucchini Bread — Kara, The Foodie Dietitian
Vegan Slow Cooker Pumpkin Curry — Kara, The Foodie Dietitian
Creamy Pumpkin Pasta with Toasted Walnuts and Spinach — Marissa Moore Nutrition
Vegan Pumpkin Lentil Curry with Spinach — Marissa Moore Nutrition
BUTTERMILK PUMPKIN CORNBREAD WITH MAPLE BUTTER — Anne, Crave Something
Healthy 15 minute thai pumpkin soup — Healthy Seasonal Recipes
melanie’s 30 minute pumpkin chili with ground turkey— Nourish Nutrition Blog
Roasted Cauliflower Pumpkin Soup— Foods with Judes
RIGATONI WITH SWEET TURKEY SAUSAGE AND CREAMY PUMPKIN SAUCE — Anne, Craving Something Healthy
Easy Pumpkin Soup — Jessica Ivey
Comforting Pumpkin Quinoa — Anne, Fantastic Food
PUMPKIN, PEAR AND GORGONZOLA PIZZA — Rachel Hartley Nutrition
INSTANT POT VEGAN MUSHROOM BARLEY SOUP WITH PUMPKIN— Rachel Hartley Nutrition
healthy chocolate chip pumpkin bread— Healthy Seasonal Recipes
PUMPKIN PROTEIN SMOOTHIE –Claire, Yours Chewy
Boo! Pumpkin and Potato Stew— Rachel Lynch
PUMPKIN APPLE OVERNIGHT OATS RECIPE –Jenna, Make Healthy Easy
HEALTHY PUMPKIN CHOCOLATE MUFFINS –Jenna, Make Healthy Easy
HEALTHY PUMPKIN CHEESECAKE DIP — Alexis, Hummusapian
Pumpkin Spice Chai Latte— Nutrition by Nazima
I’m also sharing an exclusive recipe for crustless pumpkin pie below! I hate calling it a crustless pumpkin pie because I could argue that the crust is the best part of the pie, but I know you will enjoy it either way! You can even make a face on it with fun fruit toppings and pumpkin seeds. Bonus points if you have a pumpkin mold that you can bake it in! Pssst….here is where I bought mine in the picture! And yes, pumpkin pie whipped cream is a new product for Whole Foods this year, and you better believe I had to buy some to try on this pie!
If you’re already thinking about something to bring to Friendsgiving or Thanksgiving, this dessert is low maintenance enough for you to get away with making a couple hours before the party, but fancy enough for people to complement your cooking skills. I totally get that not everyone loves pumpkin pie, but hey maybe it’s worth making them try a piece of this anyway?!
Easy Crustless Pumpkin Pie
Ingredients
- 1 15- oz can pumpkin purée
- 1 12- oz can evaporated milk
- 3/4 cup granulated sugar
- 1 teaspoon pumpkin pie spice
- 1/2 teaspoon salt
- 1/2 teaspoon ground ginger
- 1/4 teaspoon ground cloves
- 2 large eggs
- Whipped cream for serving optional
Instructions
- Preheat oven to 350° F.
- Mix sugar, cinnamon, salt, ginger, and cloves in a small bowl.
- Beat eggs in a large bowl. Stir in pumpkin and sugar-spice mixture. Gradually stir in evaporated milk.
- Pour into glass or ceramic baking dish. A good thing to know is that you can fill a baking dish deeper than a pie crust, but it’s best not to exceed a depth of about 1 1/2 inches. Baking times vary with depth, size, and type of baking dish, so keep an eye on it.
- Bake until knife inserted near the center comes out clean about 20 minutes depending on the dish.
- Let cool, and refrigerate until ready to serve. Add a face and serve with a dollop of whipped cream.
