Enjoy these dietitian-created and approved gluten-free pumpkin recipes that are nutritious and delicious for the season! This list includes both sweet and savory pumpkin recipes — from pumpkin protein pancakes to pumpkin chili and everything in between!
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!
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.
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.
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.
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.
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
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.
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.
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.
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.
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
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!
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.
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.
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!
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.
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.
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.
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.
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.
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.
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!
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.
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
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.
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.
