Eat Healthy

15 Healthy Pumpkin Recipes for Fall

Healthy Pumpkin Recipes for fall

The month of October fills my mind with the desire to eat everything PUMPKIN, and I think that a lot of you agree with me on that or you wouldn’t be looking at this right now. 😉 So many delicious pumpkin recipes exist but most are filled with sugar and fat. In an effort to stay on track this fall and also help you stay on track, I pulled together this list of my favorite 15 healthy pumpkin recipes for fall. I hope you enjoy! If you try some of them and love them, please come back to let me know!

1. Pumpkin Pie Overnight Oats

Ingredients

1 cup oatmeal, rolled
1 cup vanilla Greek yogurt
1 cup milk (I used almond)
½ cup pumpkin puree
1 teaspoon pumpkin pie spice
1 tablespoon chia seeds
optional add ins: dark chocolate chips, pumpkin seeds, coconut

Instructions

Mix all ingredients together in a medium size container and place in refrigerator overnight. Enjoy with roasted nuts, a sprinkle of you favorite granola, or a drizzle of maple syrup!

2. Pumpkin Pie Energy Bites

Ingredients

1 cup canned pumpkin
1½ cups old fashioned oats
½ cup flax seed
½ cup almonds
¼ cup dried plums
1 tablespoon honey
1 teaspoon pumpkin pie spice

Instructions

In a food processer, combine all the ingredients and process until a paste is formed. Using a melon baller or cookie scooper form balls and place on parchment paper and refrigerate for 2-3 hours. To store the energy bites place them into a sealed container and keep them in the refrigerator.

3. Pumpkin Pie Breakfast Shake

Ingredients

1/4 c. pumpkin puree
1 tbsp. maple syrup or sweetener of choice (optional)
3/4 tsp. pumpkin pie spice
1 c. plain or vanilla almond milk (any milk is fine though!)
1 scoop Vanilla or Chocolate Shakeology(or powder of your choosing)
1/2 small banana, frozen
sprinkle of cinnamon (optional)

Instructions

Place all ingredients in a blender and blend for at least one minute. Blend until smooth; add more milk for a thinner consistency if desired. Pour into glass and sprinkle with cinnamon.

4. Pumpkin Chocolate Chip Muffins

Ingredients
1 cup canned pumpkin (NOT pumpkin pie filling)
2 tablespoons honey
2 tablespoons brown sugar, lightly packed
1 teaspoon vanilla extract
1 large egg
1/4 teaspoon salt
1/2 teaspoon baking soda
1/4 teaspoon baking powder
1 teaspoon cinnamon
1/4 teaspoon nutmeg
1/4 teaspoon pumpkin pie spice, optional
1 cup + 1 tablespoon oat flour (oats that have been blended)
1/3 – 1/2 cup dark chocolate chips

Instructions
Preheat the oven to 350 degrees F. Spray a muffin tin with nonstick spray; do not use muffin liners with these.
Combine the pumpkin, honey, brown sugar, vanilla, and egg in a bowl. Beat until combined.
In another bowl, stir together the salt, baking soda, baking powder, cinnamon, nutmeg, pumpkin pie spice (if desired), and oat flour. Add the dry to the wet mixing until just combined (do not over-mix). Stir in the chocolate chips.Separate the mixture evenly among 9 muffin cavities and place a few extra chocolate chips on top if desired. Bake for 16-18 minutes. Remove and allow to cool and then remove them from the muffin tin.

5. Pumpkin Spice Latte

Ingredients

1 Cup Almond Milk
2 Tbsp Pure Pumpkin Puree
1 Tsp Pumpkin Pie Spice
1 Tsp Pure Vanilla Extract
1 Cup STRONG brewed Coffee (Or 2 shots of espresso)
2 Tsp Pure Maple Syrup or 2-3 drops of Stevia (if you desire a sweeter taste)
Freshly Ground Nutmeg (optional for garnish)

Instructions

In a small sauce pan whisk Almond Milk, Pumpkin Puree, Pumpkin Pie Spice, Pure Vanilla Extract, and sweetener together. Bring to simmer, continue to whisk for about a minute. Transfer this mixture into a blender and mix for another minute to get milk mixture frothy. Then add coffee to the mixture in the blender and mix for an additional 20 seconds.

6. Flourless Pumpkin Pancakes

Ingredients

1/2 cup pumpkin puree (not pumpkin pie filling)
2 large eggs
1 tablespoon ground flax seed (make sure it is ground and not whole seeds)
1/2 teaspoon baking soda (optional, but give pancakes more fluff)
1/4-1/2 teaspoon all spice (optional)
1 teaspoon pumpkin pie spice or cinnamon
1 packet stevia (optional for sweetness. if adding honey or syrup as a topping, this really isn’t needed)

Instructions

Heat greased skillet or griddle over medium heat. Stir all ingredients together in a medium bowl until smooth. Pour 2-3 tablespoons of batter for each pancake. When pancake is cooked along sides and bottom and air bubbles on top have popped; gently flip pancakes. It may be helpful to use two spatulas.

7. Pumpkin Pie Yogurt Parfait

serves 2

Ingredients

¼ cup of pumpkin
½ tsp of pumpkin pie spice
½ tsp of cinnamon
¼ cup maple syrup
⅔ cup of greek yogurt
10 gingersnap cookies, crumbled

Instructions

Mix the pumpkin, pumpkin pie spice, cinnamon, and maple syrup together in a small bowl. Scoop the ⅔ cup of greek yogurt into another small bowl. Take out two small jars and layer the yogurt and pumpkin on top of each other, dividing the yogurt and pumpkin evenly between the two jars. Sprinkle each jar with the crumbled gingersnap cookies.

8. Whole Wheat Pumpkin Coconut Bread (Vegan)

Ingredients

1 3/4 cups whole wheat pastry flour
1 cup packed dark brown sugar
1 teaspoon baking soda
1/2 teaspoon salt
1/2 teaspoon ground nutmeg
1 teaspoon ground cinnamon
1 cup pumpkin puree
3/4 cup coconut oil, melted and slightly cooled
1/3 cup coconut milk
1/3 cup shredded unsweetened coconut
About 1 teaspoon crystal cinnamon sugar (optional)

Instructions

Preheat the oven to 350 degrees fahrenheit. Grease an 8×4 inch loaf pan. In a large bowl, whisk together the flour, brown sugar, baking soda, salt, nutmeg, and cinnamon. Add the pumpkin puree, coconut oil, and coconut milk and mix together until the flour disappears into the wet ingredients (do not over mix). Stir in the shredded coconut. Pour the batter into the prepared pan. If you’re going to top the bread with cinnamon sugar, sprinkle it on now. Bake for 45-55 minutes, until a toothpick inserted into the center comes out clean. Once you remove the pan from the oven, cover it tightly with foil and allow the bread to steam for 10 minutes. Remove the foil and let cool completely.

9. Pumpkin Cookies (Gluten Free)

Ingredients

1 cup light brown sugar
1 cup sugar
1 cup canola oil
1 15 oz. can pumpkin
2 eggs lightly beaten
1 tsp vanilla
3½ cups flour King Arthur gluten free flour
1 tsp baking soda
1 tsp baking powder
½ tsp salt
2 T pumpkin pie spice
2 oz cream cheese, room temperature
½ cup powdered sugar
¼ cup Greek yogurt

Instructions

Preheat oven to 350° and line a baking sheet with parchment paper. In a medium bowl combine brown sugar, sugar, canola oil, pumpkin, eggs and vanilla until fully incorporated. In a separate bowl whisk together the flour, baking soda, baking powder, salt and pumpkin pie spice. Pour ⅓ of the dry mixture at a time into the wet ingredients making sure to fully combine before adding more. Using a small cookie scoop, place mounds of the dough onto the parchment paper and bake for 11-12 minutes. Remove from the oven, transfer cookies to a cooling rack and let cool before glazing. To make the glaze, combine the cream cheese, powdered sugar and yogurt until smooth. Pour the glaze over each cookie and enjoy!

10. Pumpkin Pie Cheesecake Dip

Ingredients

16oz Low Fat Cottage Cheese
1 cup 100% Pure Pumpkin Puree
2 tsp Stevia Extract
1 tsp Apple Cider Vinegar
2 tsp Pumpkin Pie Spice
2 tsp Cinnamon

Instructions

Place all the ingredients in a blender or food processor and puree until very smooth. Refrigerate for later or serve immediately alongside graham crackers, gingersnaps, gingerbread, fruit, etc.

11. Pumpkin Butter

Ingredients
3 1/2 cups pumpkin puree, or 1 (29 ounce) can (not pumpkin pie filling)
2 tsp vanilla extract
3/4 cup apple cider or juice
1 cup packed brown sugar
2-3 cinnamon sticks
1-2 tsp pumpkin pie spice (to taste)

Directions

Combine pureed pumpkin, vanilla, apple juice, spices, cinnamon sticks and sugar in a large saucepan; stir well. Bring mixture to a boil. Reduce heat, and simmer for 30 – 40 minutes or until thickened. Stir frequently. Adjust spices to your taste. Makes 3 3/4 cups.

12. Pumpkin Spice Granola

Ingredients

3½ cups rolled oats
2½ cups Rice Krispy cereal
2 tsp cinnamon
¼ tsp nutmeg
¼ tsp ground ginger
¾ tsp salt
¾ cup brown sugar
½ cup pumpkin puree
¼ cup applesauce, unsweetened
¼ cup maple syrup
1 tsp vanilla
½ cup pumpkin seeds
½ cup dried cranberries
½ cup chocolate chips

Instructions

Preheat oven to 325 degrees. Prepare a large baking sheet with parchment paper. In a large bowl mix together oats and Rice Krispies. In a separate bowl combine cinnamon, nutmeg, ginger, salt, brown sugar, pumpkin puree, applesauce, maple sryrup and vanilla. Mix until smooth. Pour mixture over the oats, and stir until everything is evenly coated. Spread onto baking sheet. Bake for 30 minutes, stir the oats, bake for an additional 30 minutes. Cool on a wire rack. Once cool mix in dried cranberries, pumpkin seeds, and chocolate chips. Store in an air tight container.

13. Pumpkin Doughnuts

Ingredients

1 1/2 C white whole wheat flour
1 Tbsp baking powder
1 tsp cinnamon
1/2 C pumpkin
1/2 C coconut or canola oil
2 eggs or flax “egg” (2 Tbsp ground flax mixed with 6 Tbsp hot water)
1/2 C unsweetened Almond Milk
1 tsp vanilla
1/3 C pure maple syrup

Instructions

Preheat oven to 400 degrees. Grease doughnut pan. Combine dry ingredients. Mix well. Add wet ingredients. Mix well. Pour into pan. Bake 15-20 minutes (depending on your oven) or until a toothpick comes out clean.

14. Pumpkin Apple Cider

serves 2

Ingredients

2 cups apple cider
1/2 tsp cinnamon
a dash of pumpkin pie spice
1/2 cup pumpkin

Instructions

Bring apple cider and spices to a simmer. Whisk in the pumpkin. Strain the drink and serve in a mug with a cinnamon stick (optional).

15. Pumpkin Ice Cream

Ingredients

4 large or 6 small very ripe bananas, frozen
1/2 cup fresh or canned pumpkin puree
Optional: raw honey, pure maple syrup, cinnamon or chocolate chips

Instructions

Blend the frozen bananas and pumpkin together in a high speed blender or food processor until creamy. The bananas must be pre-frozen even if you are going to freeze the ice cream after blending. Taste and add some sweetener, like maple syrup, if desired. Cinnamon and chocolate chips can also be blended in! Serve immediately for soft serve texture or freeze for at least 4 hours for a firmer ice cream. If ice cream is in the freezer for a while, let it soften for about 5 minutes at room temperature before serving.

I hope that out of these 15 healthy pumpkin recipes you find one or two you love! Leave me a comment to let me know which you like best and share with your friends! <3

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