Sarah Blooms.

Try these 25 Healthy Pumpkin Recipes to enjoy the best fall flavors while sticking to a fresh, whole foods diet for optimal health and weight loss!

Fall is the time to get your pumpkin on!

When you think of tasty pumpkin recipes, you might think of Starbuck’s Famous Pumpkin Spice Latte, also known as the PSL (a grande with 2% milk and whipped cream is 380 calories BTW – yikes!) or all the delicious pumpkin breads, muffins, and desserts featured in restaurants and stores and on food blogs.

Just because you’re trying to eat healthy doesn’t mean you can’t enjoy all the foods this season has to offer, including pumpkin.

Pumpkin itself is actually an extremely healthy food. It’s only when you add all the unhealthy sugar and other calorie-laden foods like cream and cream cheese that it gets a bad rap.

Learn how to indulge the healthy way with these 25 Healthy Pumpkin Recipes that will help you enjoy one of the best tastes of the season while still following your fresh, whole foods diet for optimal health and weight loss! 

Why are there so many vegan options on this list? 

While I don’t eat plant based all the time, I have found that vegan versions of my favorite recipes really help me eat clean and reduce calories while satisfying my cravings in more healthy ways. 

I recommend that everyone try some vegan dishes because they have really come a long way from the tasteless meals of the past and can be a wonderful and simple way to get more nutrients in our diets, which many of us need!

Pumpkin is super healthy!

Bananas are touted as the go-to food to increase potassium levels in your body. I remember doctors telling my parents and grandparents to eat bananas to up their levels and prevent body cramps. 

However, 1 cup of cooked pumpkin has more potassium than a banana with 564 milligrams vs. a banana’s 422 milligrams!  

Plus, the same amount of pumpkin provides more than your daily recommendation for Vitamin A! That’s some food for thought!

For more healthy ways to enjoy fall, check out the following:

10 Warming Smoothie Recipes for Cold Mornings

30 Healthy Pumpkin Desserts for Fall

12 Fall-Inspired Homemade Natural Simmer Pot Recipes

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Best Healthy Pumpkin Recipes for Fall

1. Healthy Pumpkin Spice Latte [vegan]

I love Starbuck’s Pumpkin Spice Latte, but it is a serious diet killer. 

I usually get the grande (medium, 16 oz.) size, but maybe not anymore after learning a grande non-fat PSL with no whip comes in at 260 calories, and this is the “healthiest” version that I never get! 

The whole fat version I usually drink with whipped cream is amazingly delicious but also pretty soul crushing after I found out it’s 420 calories and 18 grams of fat!  Ouch!

Now, you can save your health and your waistline from Starbuck’s evil sugary syrups by making this super easy version at home with healthy, all natural ingredients!

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More coffeehouse favorites: 35 Healthy Starbucks Copycat Drinks You Can Make At Home.

More amazing pumpkin spice recipes: 75 Incredible Pumpkin Spice Recipes for Fall.

2. Roasted Pumpkin and Peach Salad

Just because it isn’t summer anymore doesn’t mean we have to stop eating big, fresh salads! 

This super healthy salad gets an upgrade for fall with fresh pumpkin roasted in olive oil and sea salt paired with juicy peaches, delicious fennel, toasted almonds, crunchy greens, and a simple homemade honey lime vinaigrette. 

If you can’t find tasty peaches this time of year where you live (peaches aren’t in season here right now, but mine were surprisingly pretty good from the grocery store), you can substitute fresh oranges and pomegranate for a bright, healthy fall and winter salad.

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3. Pumpkin Tomato Basil Meatballs

This recipe blends the flavors of pumpkin with ground sausage and turkey, basil, and hearty, homemade tomato sauce for a healthy, super filling meal paired well with your choice of noodles, zoodles (zucchini noodles), or spaghetti squash. 

This recipe includes instructions to make this dish on the stovetop or in an Instant Pot!

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4. Spiced Honey Roasted Pumpkin Seeds

When I was a kid, I used to love it when my mom made us roasted pumpkin seeds with the seeds from our Jack o’ Lanterns.  

This recipe is far tastier than plain old salted seeds with the addition of chili powder, smoked paprika, garlic powder, and cayenne pepper, and honey.

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5. Roasted Pumpkin with Maple, Chili, and Feta

I love to roast starches like pumpkin to bring out their naturally sweet flavors.  

Roasting pumpkin with maple helps bring out these flavors even more, and red onion, chili, and salty, creamy feta cheese contrast really nicely with the sweetness pumpkin and maple in this easy dish perfect for a quick weeknight meal or holiday side dish.

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6. Healthy Pumpkin Biscuits with Sage

Greek yogurt lightens this homemade Pumpkin Biscuit recipe while maintaining plenty of soft, buttery taste!

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7. Pumpkin, Basil, Goat Cheese, and Fig Tart [gluten-free]

Fresh pumpkin, sage, ricotta, Gruyère, and a gluten-free crust make this homemade tart super creamy, hearty, and delicious, while keeping calories low. 

Pair a slice with a nice, fresh green salad for a wholesome meal.

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8. Chicken and Rice with Pumpkin Mole

This sweet and spicy pumpkin mole sauce (with Mexican chocolate!) is the perfect way to jazz up a boring chicken and rice meal, or you can experiment with any leftovers you may have on hand!

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9. Spicy Thai Pumpkin and Butternut Ramen

Ramen isn’t just a cheap college meal anymore with this delicious grown-up Spicy Thai Ramen with pumpkin and butternut squash.  

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For more amazing butternut squash recipes, check out 25 Delicious Butternut Squash Recipes – Even Desserts!

10. Pumpkin Pie Smoothie [vegan]

Just because you’re trying to eat healthy doesn’t mean you can’t enjoy some sweet treats! 

I love to drink lots of smoothies when I’m eating right because they are quick and easy, super filling, and they satisfy my sweet tooth with healthy sweet treats like bananas and dates.

This delicious fall smoothie is great for those of us on special diets because it’s dairy free and chock full of healthy ingredients like pumpkin puree, bananas, coconut milk, and flavorful fall spices. 

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For more fall inspired smoothie recipes, check out the following:

10 Warming Smoothie Recipes for Cold Mornings

12 Warming Smoothie Bowl Recipes for Fall and Winter

11. Roasted Pumpkin Hummus

Roasted Garlic Pumpkin Hummus is a quick, savory, and healthy fall treat that’s incredibly creamy and delicious and so easy you’ll make it all season!

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For more healthy chickpea recipes (even desserts!), see 25 Healthy Vegetarian Chickpea Recipes You’ll Love.

12. Pumpkin Fries [vegan]

Pumpkin fries are like sweet potato fries, only better, especially with the spicy, salty, or extra sweet options in this recipe.

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13. Pumpkin Coconut Soup with Caramelized Pecans [gluten-free, vegan]

Sprinkle this hearty soup with pecans caramelized in brown sugar for a sweet complement to a savory soup good enough to serve for Thanksgiving dinner!

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14. Roasted Pumpkin with Chili Yogurt and Coriander Sauce

This real food dish is loaded with fresh, wholesome flavors of fresh pumpkin and coriander seasoned with cinnamon, garlic, Greek yogurt, and delicious Sriracha Hot Chili Sauce.

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15. Pan Fried Gnocchi with Pumpkin and Spinach

Now that we know butter can actually be good for us, let’s all enjoy this pan fried potato gnocchi with healthy grass fed butter (like Kerrygold Pure Irish Butter) and nutrient packed fresh pumpkin and spinach.

PRO TIP: Don’t buy Kerrygold from Amazon – it’s ridiculously expensive on there for some reason. I only linked it, so you would know what product I’m referencing. Kerrygold should be available at your local grocery store.

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16. Pumpkin and Chicken Tagine

This Moroccan style stew is packed with warming fall flavors and anti-inflammatory turmeric that give this tasty dish powerful superfood qualities.

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17. Baked Pumpkin Oatmeal [vegan]

Make extra servings of this single-serving Pumpkin Oatmeal recipe, so you can just re-heat for a quick and easy breakfast every day of the week!

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More must-try breakfast ideas:

16 Scrumptious Pumpkin Breakfast Recipes for Fall

40 Best Vegan Overnight Oats Perfect for Busy Mornings

18. Chipotle Pumpkin Veggie Burgers [gluten-free, vegan]

These delicious Chipotle Pumpkin Veggie Burgers are an easy vegan and gluten free option even meat eaters will love!  Plus, they freeze well for make-ahead meals.

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More awesome veggie burger ideas: 40 Best Veggie Burgers for Summer Cookouts and Beyond.

19. Thai Pumpkin Laksa with Crunchy Roasted Chickpeas [vegan]

This warming soup is the perfect pairing of sweet + savory with pumpkin, pomegranate, tender broccolini, peanut butter, and cinnamon and sugar roasted chickpeas paired with traditional and complementary Thai flavors. 

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For more healthy chickpea recipes, check out 100 Healthy Vegan Chickpea Recipes You’ll Love.

20. Pumpkin and Spinach Lasagna Rolls

Pasta is one of those yummy comfort foods we may not get to enjoy when following a healthy diet, especially if we want to lose weight.  

This Pumpkin Lasagna is the best of both worlds – it’s packed full of nutritious veggies and also contains creamy cheeses like ricotta and mozzarella cheeses and pungent parmesan, but with a lighter hand that offers full taste with fewer calories.

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21. Pumpkin Spice Trail Mix [vegan]

This Pumpkin Spice Trail Mix is the perfect snack for quick energy at home, on the go, or on the trail with Pumpkin Pie Spice, pumpkin puree and seeds, dried cranberries and raisins, walnuts and pecans, rolled oats, and loads more yummy good stuff!

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22. Creamy Pumpkin Pasta [skinny, vegetarian]

One of the downsides of following a healthy diet is that most pasta dishes are off the menu, but this dish is different.

It has a creamy, comforting texture, but is still super healthy and waistline friendly with creamy pumpkin, light seasonings, and a little sprinkling of shredded parmesan cheese, which is so flavorful you only need to use a small amount for a big payoff.

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23. Chickpea Coconut Pumpkin Curry [vegan]

This thick, comforting healthy curry recipe will fill you up with fiber rich pumpkin puree and vegetables seasoned with traditional Indian spices.  

Serve over rice, quinoa, buckwheat, or other hearty grain for a well rounded meal.

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More easy, delicious, and satisfying chickpea recipes: 100 Best Healthy Vegan Chickpea Recipes – Even Desserts!

24. Pumpkin Cheesecake Mousse

Feel free to finish your favorite fall meal with this lightened up Pumpkin Cheesecake Mousse made with your choice of cottage cheese or Greek yogurt. 

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More indulgent pumpkin treats that won’t wreck your healthy eating plan: 30 Healthy Pumpkin Desserts for Fall.

25. Beef and Pumpkin Shepherd’s Pie

A warm and healthy Beef and Pumpkin Shepherd’s Pie loaded with so many beautiful flavors.

Hearty, beefy filling, crispy Parmesan cheesy top, and creamy layers of pumpkin give this traditional dish a wonderful autumn makeover.

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Low calorie, whole foods seasonal recipes like these 25 Healthy Pumpkin Recipes for Fall can help you eat clean and healthy even when it’s cold outside!

What do you think of these Must-Try Healthy Pumpkin Recipes? Please share your thoughts in the comments below!

More Pumpkin Recipes:

16 Scrumptious Pumpkin Breakfast Recipes Perfect for Fall Brunch

26 Sweet and Savory Pumpkin Breads and Spreads for Fall

30 Healthy and Delicious Pumpkin Desserts That Taste Indulgent

75 Incredible Pumpkin Spice Recipes That Will Satisfy Your Fall Cravings

More Healthy Recipes:

10 Decadent Vegan Death By Chocolate Desserts

10 Warming Smoothie Recipes for Cold Mornings

25 Amazing Butternut Squash Recipes – Even Desserts

100 Healthy Vegan Chickpea Recipes You’ll Love

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