This post may contain affiliate links. Please see our Affiliate Disclosure for more information.
Pumpkin is extremely popular for use in indulgent meals and desserts, especially in the fall, but pumpkin is also a super healthy ingredient and wonderful for use in diet friendly dishes. The 25 Healthy Pumpkin Recipes below will help you enjoy one of the best tastes of the season while following a 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!
For more delicious pumpkin recipes, check out the following:
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!
Best Healthy Pumpkin Recipes for Fall
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!
From Eating Bird Food
ROASTED PUMPKIN + PEACH SALAD [VEGAN MINUS THE HONEY]
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 + winter salad.
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!
SPICED HONEY ROASTED PUMPKIN SEEDS [VEGAN]
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.
From The Chunky Chef
ROASTED PUMPKIN WITH MAPLE, CHILI + 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.
From RecipeTin Eats
PUMPKIN GLAZED TURKEY LEGS
You won’t want to limit your consumption of turkey to just Thanksgiving anymore after you see these scrumptious roasted turkey legs smothered in a sticky, sweet, and savory pumpkin glaze.
From Bakeaholic Mama
HEALTHY PUMPKIN BISCUITS WITH SAGE
Greek yogurt lightens this homemade Pumpkin Biscuit recipe while maintaining plenty of soft, buttery taste!
PUMPKIN, BASIL, GOAT CHEESE + FIG TART [GLUTEN FREE]
Fresh pumpkin, figs, goat cheese, ricotta, 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.
From George Eats
CHICKEN + 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!
From Cooking and Beer
SPICY THAI PUMPKIN + BUTTERNUT RAMEN
Ramen isn’t just a cheap college meal anymore with this delicious grown-up Spicy Thai Ramen with pumpkin and butternut squash. For more amazing butternut squash recipes, check out 25 Delicious Butternut Squash Recipes – Even Desserts!
From Cooking for Keeps
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. For more fall inspired smoothie recipes, check out 10 Warming Smoothie Recipes for Cold Mornings.
From Beaming Baker
ROASTED GARLIC + ROSEMARY PUMPKIN HUMMUS [VEGAN]
Here’s a simple Pumpkin Hummus perfect for fall entertaining or a snack any time. Roasted garlic is seriously one of my very favorite foods – if you’ve never made it yourself, you really must try it! Roasting garlic in the oven brings out a sweetness in the garlic you would never imagine exists when you eat pungent raw garlic. This roasted garlic, along with fragrant rosemary, creamy pumpkin, hearty chickpeas, and just a little maple syrup for a touch of added sweetness, makes this hummus pretty irresistible! For more healthy chickpea recipes (even desserts!), see 25 Healthy Vegetarian Chickpea Recipes You’ll Love.
From Pinch of Yum
PUMPKIN FRIES [VEGAN]
Pumpkin fries are like sweet potato fries, only better, especially with the spicy, salty, or extra sweet options in this recipe.
From Clean Food Crush
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!
From Julia’s Album
ROASTED PUMPKIN WITH CHILI YOGURT + 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.
From Drizzle + Dip
PAN FRIED GNOCCHI WITH PUMPKIN + 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.
Side Note: Please don’t buy the Kerrygold at the Amazon link above – the prices for this product are ridiculously high. I love Amazon, but sometimes, they can charge a bit much. I included the link, so you would know what product I’m talking about, since grass fed butter is only just gaining in popularity thanks to the Paleo diet, but definitely recommend buying from your local grocery store.
From RecipeTin Eats
PUMPKIN + CHICKEN TAGINE
This Moroccan style stew is packed with warming fall flavors and anti-inflammatory turmeric that give this tasty dish powerful superfood qualities.
From Closet Cooking
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!
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.
From Peas + Crayons
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. For more healthy chickpea recipes, check out 25 Healthy Vegetarian Chickpea Recipes You’ll Love.
From Half Baked Harvest
PUMPKIN + 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.
From Flying on Jess Fuel
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 All Natural Pumpkin Pie Spice, pumpkin puree and seeds, dried cranberries and raisins, walnuts and pecans, rolled oats, and loads more yummy good stuff!
From Eating Bird Food
CREAMY PUMPKIN PASTA [SKINNY + VEGETARIAN]
One of the downsides of following a healthy diet is that most pasta dishes are off the menu. 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.
From Yummy Healthy Easy
CHICKPEA PUMPKIN COCONUT 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.
From Emilie Eats
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. For more indulgent pumpkin treats, see 30 Incredible Pumpkin Desserts Perfect for Fall. Don’t worry, they’re worth the calories!
From Dashing Dish
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!
I would love to hear from you!
Please comment below to let me know what you think of this list of Healthy Pumpkin Recipes!
More Pumpkin Recipes:
Other Related Posts: