I love pumpkin recipes, and not just in the fall. One of my favorite foods of all time is Starbucks pumpkin bread, which is why I created this recipe for pumpkin muffins that tastes just like it, but with a lot less sugar and more protein. I also love to use canned pumpkin as a naturally sweet addition to so many baked goods … and savory recipes, too, like this delicious pumpkin chili.
If you have some canned pumpkin to use up, give these dietitian-created, home kitchen-tested, and mom-approved pumpkin recipes a try.
Ingredient Spotlight: Canned Pumpkin
All of these recipes call for canned pumpkin, in amounts varying from 1/4 cup to a full 15-ounce can of pumpkin puree. No matter how much pumpkin you have, you can combine recipes to use it all up at once.
I find that canned pumpkin is a great ingredient to help reduce some of the fat and sugar in a recipe while still resulting in a tender baked good. It also adds some subtle sweetness and warming flavor that is loved by so many. Canned pumpkin puree is also:
- impressively high in vitamin A, a nutrient our bodies use for eye health, proper cell growth, and immunity
- a great source of minerals, like potassium, that you need for your body’s fluid balance and heart health
- an excellent source of prebiotic fiber, which benefits everything from gut health and immunity, to cholesterol levels and much more
The Best Healthy Pumpkin Recipes
These are the kind of fall desserts and comfort food recipes that will make you want to throw on a flannel, grab a seat on the porch with a cup of coffee or tea, and enjoy the heck out of every single bite.
Creamy Pumpkin Pasta with Sausage
If you’re drawn to things like pumpkin lasagna or pumpkin risotto on a restaurant menu, then this is the fall dinner recipe for you. Jess loves to order items like that, which is why she created this sage-infused pumpkin pasta that features homemade turkey sausage and a simple pumpkin butter sauce that all comes together in just 30 minutes.
Egg Free | Nut Free
Amount of Pumpkin Needed: 1 cup
Slow Cooker Pumpkin Chili
This is one of our most popular chili recipes and thousands love to make it every fall. It’s a no-bean chili that features one full can of pumpkin puree plus veggies, tomatoes, chili powder, and cumin. It’s like a cross between pumpkin soup and standard chili, with a subtle sweetness from the winter squash and just the right amount of spice.
Dairy Free | Egg Free | Gluten Free | Grain Free | Paleo
Amount of Pumpkin Needed: 1 15-ounce can
Pumpkin Protein Muffins
These warm, sweet, and tender pumpkin protein muffins disappear fast when I make them at home. If you love the pumpkin bread from Starbucks, consider this a Starbucks pumpkin bread clone recipe, just in muffin form (and with a lot less added sugar). I created them to be high in protein and with an option to be gluten free, if needed. Stud the tops with roasted pumpkin seeds before baking.
Gluten Free Option | Nut Free | Vegetarian
Amount of Pumpkin Needed: 1 15-ounce can
Pumpkin Chocolate Chip Muffins
Stacie created these pumpkin muffins to be soft, tender, fluffy, and studded to perfection with chocolate chips and pecans. It’s an incredibly easy recipe make and perfect for make-ahead meal preps, adding to lunchboxes, breakfast on the go, afternoon snacking, serving at fall gatherings, or gift-giving to a new parent or anyone who could use a little pick-me-up. You’ll also appreciate that this healthy pumpkin recipe is made with less sugar, too.
Dairy Free | Gluten Free Option | Vegetarian
Amount of Pumpkin Need: 1 cup
Protein Pumpkin Smoothie
This smoothie recipe is kind of like a cross between a pumpkin spice latte and a slice of pumpkin pie … but in the convenience of a creamy, sippable drink. I love that it’s packed with nutrients and protein from quality real-food sources, making it one of my go-tos for breakfasts and my post-workout snack.
Gluten Free | Grain Free | Vegetarian
Amount of Pumpkin Needed: ¼ cup
Pumpkin Spice Butter Coffee
Jess says: Forget downing a sugary, overpriced pumpkin spice latte, and opt instead for this low-sugar fall-inspired pick-me-up that you can make easily at home. Using real pumpkin, (instead of flavored syrup), this pumpkin pie spice coffee adds a little fiber and vitamin A to your day, too. Replace the butter or ghee with coconut oil to make it vegan and dairy free.
Dairy Free Option | Gluten Free | Vegetarian | Paleo
Amount of Pumpkin Needed: 2 teaspoons per coffee
Pumpkin Spice Granola
Jess developed this lightly sweet and cinnamon scented pumpkin spice granola studded with dried cranberries and crunchy nuts and seeds. Plus, it actually contains real pumpkin and not just pumpkin spice. She kept the sugar (from pure maple syrup) low for stable blood sugars all morning long.
Dairy Free | Egg Free | Gluten Free | Vegan
Amount of Pumpkin Needed: ½ Cup
Pumpkin Coffee Cake
My Mom loves to take this beautiful and delicious pumpkin cake to her church meetings with friends. She always gets compliments because it’s so good, with a ribbon of buttery cinnamon swirl streusel and pecans that runs through the middle layer. This pumpkin recipe is the perfect addition to breakfast or brunch or a special afternoon treat.
Dairy Free | Gluten Free Option | Vegetarian
Amount of Pumpkin Needed: ¾ cup
Instant Pot Pumpkin Oatmeal
Combine two fall favorites, pumpkin and oatmeal, for a cozy breakfast that can start your day on the right foot. Jess developed this delicious and healthy pumpkin recipe so you can quickly cook hearty steel-cut oats in the Instant Pot. It gets infused with fresh pumpkin for added nutrients and delicious fall flavors. Top a serving with a drizzle of maple syrup and pepitas or chopped pecans.
Dairy Free | Egg Free | Gluten Free | Vegan
Amount of Pumpkin Needed: 1 15-ounce can
Pumpkin Baked Oatmeal with Toasted Pecans
If you love our baked oatmeal recipes, then let this be your new make-ahead breakfast for fall. This pumpkin baked oatmeal is a nutritious recipe featuring oats, canned pumpkin puree, and toasted pecans. Top a serving with a little maple syrup, a dusting of pumpkin pie spice, a few toasted nuts, and whipped topping or Greek yogurt. So much goodness in one bite!
Dairy Free | Gluten Free | Vegetarian
Amount of Pumpkin Needed: 1 cup
Pumpkin Overnight Oats
Stacie often makes a batch of these easy-to-make, cozy, and creamy pumpkin overnight oats. When she knows they’re stashed in her refrigerator, she really looks forward to tomorrow’s breakfast. This mousse-like, gluten-free, make-ahead healthy pumpkin recipe is perfect for fall and you can stir in a scoop of protein powder to increase the protein more. Top a serving with a drizzle of maple syrup, whipped cream, or even pumpkin cream for an extra delicious experience.
Gluten Free | Nut Free | Vegetarian
Amount of Pumpkin Needed: ⅓ cup
Pumpkin Brownies
These pumpkin brownies are made so easily using a store-bought brownie mix plus canned pumpkin and cream cheese. It’s an innovative and stunning pumpkin recipe that always draws attention. Stacie loves to make them as Halloween treats and for fall gatherings.
Gluten Free Option | Nut Free | Vegetarian
Amount of Pumpkin Needed: 1 cup
Oatmeal Pumpkin Chocolate Chip Cookies
We like to say that Ana, our social media coordinator, really knocked it out of the park when she developed this fall cookie recipe. If you love oatmeal chocolate chip cookies, then give this recipe a try, which incorporates some canned pumpkin. In just a few minutes, you can be enjoying warm fall oat-pumpkin-cinnamon flavors studded with pockets of melty chocolate.
Gluten Free Option | Nut Free | Vegan Option
Amount of Pumpkin Needed: ⅓ Cup
Soft Pumpkin Cookies with Cream Cheese Frosting
Stacie’s husband and kids can’t get enough of these big, soft pumpkin cookies, filled with the perfect amount of pumpkin and spice, and just sweet enough to let the cream cheese frosting be the star. Plus, you can easily modify them to be gluten-free and egg-free, making them perfect for sharing!
Egg Free | Gluten Free Option | Nut Free | Vegetarian
Amount of Pumpkin Needed: 1¼ cups
Pumpkin Breakfast Cookies
Our community manager, Molly, has been known to bring these pumpkin cookies with her to the school pick-up line. She enjoys one while waiting in her car and then offers them up to her kiddos for a nutritious after-school snack. They’re also designed to be a simple grab-and-go option for busy mornings. Pair one with a pumpkin spice latte and yogurt, and get on with your day.
Dairy Free | Egg Free | Gluten Free | Vegetarian
Amount of Pumpkin Needed: ½ cup
Mini Pumpkin Cheesecake Bars
When Stacie couldn’t decide whether she wanted pumpkin pie or pumpkin cheesecake, she created these adorable and irresistible bars that are the best of both worlds. This easy pumpkin dessert starts with a graham cracker pecan crust that gets a luscious layer of pumpkin cheesecake added on top. Stacie loves to serve them for Halloween gatherings and fall birthday parties.
Gluten Free Option | Vegetarian
Amount of Pumpkin Needed: ¾ cup
Paleo Pumpkin Pie Bars
When the craving for pumpkin pie hits, what could be better than delicious layers of pecan almond crust, lower-sugar pumpkin pie filling, and a creamy drizzle topping dusted with pumpkin pie spice? Think of this as a healthy pumpkin pie recipe turned into simple handheld bars. You get all the flavors of pumpkin pie without the fuss of actually making a pie.
Dairy Free | Gluten Free | Paleo | Vegan
Amount of Pumpkin Needed: 1¼ cups
Pumpkin Protein Balls
I love to keep a batch of energy balls on hand so I have healthy snacks ready for my family. These pumpkin protein balls are a favorite fall recipe that doesn’t require any baking. Each ball features 5 grams of protein and is naturally sweetened with maple syrup. My kids love that they get bites of shredded coconut, mini chocolate chips, and roasted pumpkin seeds, too.
Egg Free | Gluten Free | Vegetarian
Amount of Pumpkin Needed: ⅓ cup
Baked Pumpkin Donuts
Ana has perfected the technique for making baked (not fried) donuts that are tender and so good. These pumpkin donuts feature fall-favorite pumpkin flavor and a delicious cinnamon-sugar topping. They can easily be modified to be gluten-free, achieving the perfect texture from almond flour.
Dairy Free | Gluten Free Option | Grain Free | Vegetarian
Amount of Pumpkin Needed: ¼ cup
Pumpkin Spice Scones
These freezer-friendly gluten-free pumpkin scones are tender and light, and freezer-friendly, too. Stacie says they’re just sweet enough to hit the spot with a warm mug of coffee or tea. Featuring the perfect fall seasonings in the spiced dough and pumpkin pie spice in the glaze, these scones make a great addition to your fall breakfast or brunch table.
Gluten Free | Vegetarian
Amount of Pumpkin Needed: ½ cup
Pumpkin Bread with Chocolate Chips
Nothing says fall like a loaf of cinnamon sweet pumpkin bread recipe topped with pecans and chocolate chips. This grain-free quick bread is something everyone will love, whether they’re eating Paleo or just trying to cut down on refined carbohydrates and added sugars. Keep a few slices in the freezer for when friends drop by for easy autumn entertaining.
Dairy Free | Gluten Free | Grain Free | Paleo | Vegetarian
Amount of Pumpkin Needed: 1 cup
Pumpkin Chocolate Chip Granola Bars
Stacie developed these no-bake pumpkin granola bars to be infused with antioxidant rich pumpkin, flavored with pumpkin pie spice, and studded with chocolate chips. This pumpkin recipe is the perfect one to make for pre-workout fuel, grab-and-go breakfasts, lunchbox additions, or afternoon treats you’ll feel good about serving.
Dairy Free | Gluten Free | Vegetarian
Amount of Pumpkin Needed: ⅓ cup
Pumpkin Spice Protein Bars
Hardly a week goes by where Molly isn’t making a homemade sweet treat for her family. She loves to work these no-bake fruit and nut pumpkin protein bars into the mix, which are naturally sweetened with dates and pumpkin puree. By adding collagen peptides or protein powder, each bar boasts 9 grams of protein.
Dairy Free | Egg Free | Gluten Free | Grain Free | Paleo
Amount of Pumpkin Needed: 2 tablespoons
Pumpkin Pie Truffles
Jess came up with this pumpkin dessert when she was craving something perfectly pumpkin spiced and enrobed in dark chocolate. The filling of these dessert bites is made from canned pumpkin (contributing fiber and beta-carotene), almond butter (with magnesium and vitamin E), coconut butter (more fiber plus medium chain fatty acids), and coconut flour (yet more fiber), and sweetened with just the right touch of pure maple syrup.
Dairy Free | Gluten Free | Paleo | Vegan
Amount of Pumpkin Needed: ¼ cup
Protein Pumpkin Waffles
If you just have a little pumpkin leftover at the bottom of the can, make these grain-free pumpkin waffles. Each serving requires 1 tablespoon of pumpkin puree and is lightly sweetened with maple syrup. Ana, our social media coordinator, eats gluten free and appreciates the crispy texture of these waffles.
Dairy Free | Gluten Free | Grain Free | Paleo
Amount of Pumpkin Needed: 1 tablespoon per waffle
Slow Cooker Pumpkin Applesauce
You get a fall produce two-for-one in this homemade applesauce recipe made from fresh picked apples and one can of pumpkin puree. Let the slow cooker heat everything gently and slowly until it’s tender, then mash it to your desired consistency.
Dairy Free | Gluten Free | Grain Free | Paleo
Amount of Pumpkin Needed: 1 15-ounce can
Frequently Asked Questions
Yes, they are the same thing. You’ll find canned pumpkin, typically in 15-ounce or 28-ounce cans, and it may be labeled “pureed pumpkin,” “pumpkin puree,” “pure pumpkin,” “100% pumpkin,” or “100% pure pumpkin” on the label. Just avoid cans labeled “pumpkin pie filling” or “pumpkin pie mix,” as those have added sugars and spices.
Pumpkin spice is a spice mix that’s typically made with cinnamon, nutmeg, ginger, allspice, and cloves.
If you don’t have pumpkin pie spice at home, you can make 1 teaspoon of it by mixing together ½ teaspoon ground cinnamon, ¼ teaspoon ground ginger, ⅛ teaspoon ground nutmeg, ⅛ teaspoon ground allspice, and a pinch of ground cloves.
You can make your own pumpkin puree from a real pumpkin. You’ll need to remove the seeds from the pumpkin and cut it into big pieces. Then, roast the pieces on a baking sheet. Once tender, scoop the flesh away from the rind and blend it until it’s smooth. You can also use a can of sweet potato. Or any other blended winter squash puree, such as butternut squash or acorn squash.
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Ok, I want to make all of these – like NOW! They all sound so good I can’t decide where to start! Only problem is my hubby is not a huge pumpkin fan so I end up eating them all myself unless I find people to share with or I freeze part. I’m hanging on to summer as long as I can but pumpkin is calling my name! Thanks for a great list to kick off the season! Love your recipes, BTW! I’ve made many!
Wow thanks for these awesome recipes!! My wife and I are eager to try them out. Right now she’s on the Keto Diet (www.my28daydiet.com) and I think that these gluten-free recipes would work with that. Thanks again and much love!
Hey Tony,
We’re so glad you found some recipes both of you can enjoy!
This recipe was so good– I have now had 4 or 5 Thanksgivings trying to make something for my son with celiac disease. His favorite part of Thanksgiving has always been the pumpkin pie, but I just couldn’t get one that worked with the crust. This flour mix is amazing and I made your recipe just the way you wrote it. He was so happy and took some home to his roommates who are vegan! Thank you for developing this recipe.
I am trying to find the pumpkin coffee cake that was posted on Instagram but can not. This is so frustrating for me! Help please!
Hey Helen! Here is the recipe:
https://therealfooddietitians.com/gluten-free-pumpkin-coffee-cake/
We hope you can enjoy it soon!
Can you freeze canned pumpkin? I have a large can and want to try a lot of these recipes but can’t do them all in a weekend! 🙂
I love your recipes!
Thanks!
Should work fine Karen! Thanks for the kind words!