20+ Healthy Pumpkin Recipes

If you’re looking for healthy pumpkin recipes that are nutrient-dense, lower in sugar, and still taste delicious and full of pumpkin flavor, you’ve come to the right place. Explore my list of healthy pumpkin recipes for breakfast, snacks, and savory pumpkin recipes too!

With the fall season comes the excitement for all things pumpkin and we’ve truly seen a pumpkin phenomenon over the past few years with the rise of pumpkin everything. From pumpkin baked goods to pumpkin dog treats, there’s almost nothing that you can’t find a pumpkin version of in the fall.

As a dietitian and pumpkin lover myself, I like making healthier pumpkin recipes in the fall that are unique, fun, and made with simple, nourishing ingredients.

Here is some insight about what makes these fall recipes so good for the fall, and why they’re worth choosing when you’re looking for something delicious and nutritious to make for pumpkin season.

What Can Make Certain Pumpkin Recipes Less Healthy?

While cooked pumpkin and pumpkin puree are nutrient-packed and healthy additions to any meal or baked goods, many sweet pumpkin recipes call for high amounts of added sugar.

And while I’m not saying you can never enjoy the real thing, as a dietitian I think it’s important to find a balance that includes options that are lower in sugar and more nutrient dense. That’s why I’m excited to share this list of pumpkin recipes that are balanced and more blood-sugar friendly with you for the season!

What Makes Healthy Pumpkin Recipes Different?

One thing you’ll notice with these recipes is that I used a lower amount of added sugar, and opt for natural sweeteners like maple syrup and honey when possible.

I also used more nutritious flour options, such as whole wheat flour, almond flour, and oat flour. Some recipes are made with heart-healthy olive oil, and none of the recipes are short on fall spices like cinnamon, ginger and pumpkin pie spice which contain anti-inflammatory benefits.

Many of the recipes also incorporate additional fruits and vegetables, like apples, blueberries and cauliflower, giving you even more nutrition per bite.

Here are a few of my favorite healthy pumpkin recipes to enjoy this fall season! Jump to each section to explore different options:

Pumpkin Breakfast Foods
Pumpkin Bread
Pumpkin Muffins
Other Pumpkin Baked Goods
Pumpkin Snacks and Spreads
Pumpkin Soups and Savory Meals

Healthy Pumpkin Breakfast Foods

These pumpkin breakfast recipes are fun to enjoy in the fall months. It’s hard to go wrong with a lower in sugar pumpkin cream cold brew in the fall, or pumpkin apple baked oatmeal with freshly picked apples and fall spices.

Healthy Pumpkin Pie Protein Smoothie

Creamy and oh so dreamy, you'll fall in love with this healthy pumpkin pie protein smoothie that tastes like everything we love about the season! Simply made in a blender, it's creamy and delicious.

What Can Make Certain Pumpkin Recipes Less Healthy?

What Makes Healthy Pumpkin Recipes Different?