Crisp leaves, warm lattes, and lots of decorative gourds - it’s pumpkin season, friends! This list of easy, healthy pumpkin recipes is a true delight.
I can wholeheartedly recommend all of these recipes. Pumpkin is not only delicious - it’s healthy too! It’s rich in vitamin A, nutrient-dense, and lower in calories because it’s 94% water (source). In North America, pumpkins are harvested (and at their tastiest) in September and October (source).
We often associate them with Halloween and Thanksgiving, but they’re a wonderful fruit to be enjoyed all autumn long (pumpkins are technically a fruit because they have seeds).
Whether you’re looking for a healthy pumpkin dessert recipe or a healthy pumpkin dinner recipe - I’m sure you’ll find a recipe you love here. And please feel free to share your favorite easy healthy pumpkin recipes in the comments below!
Slow Cooker Turkey Pumpkin Chili
This healthy, turkey pumpkin chili is a fall favorite! It’s full of the good stuff - ground turkey, pumpkin puree, kidney beans, and plenty of spices! Top it with anything you like, but I recommend pepitas, cilantro, and a little sour cream or Greek yogurt. Enjoy!
Marbled Chocolate Pumpkin Bread
This marbled chocolate pumpkin bread is perfect for fall! It's so delicious and flavorful with all the spices, pumpkin, and cocoa powder. It's easier to make than you'd think and swirling it to create the marbled pattern is actually quite fun!
Healthy Pumpkin Pie
This healthier pumpkin pie is absolutely delicious and quite easy to make!
Like the traditional version it's full of pumpkin flavor and lots of spices, but this recipe swaps in skim milk instead of heavy cream and coconut sugar instead of brown sugar for a lower-calorie option.
Healthier Pumpkin Spice Cookies
This healthy pumpkin spice cookie recipe is full of pumpkin, oatmeal, and spice! These cookies are fall in dessert form.
Pumpkin Deviled Eggs
These adorable pumpkin deviled eggs are a great fall or Halloween appetizer!
The filling is similar to traditional deviled eggs - with mayonnaise and smoked paprika - and you'll use real pumpkin puree for some unique flavor!
Pumpkin Minestrone Soup
This pumpkin minestrone soup recipe is perfect for fall - it’s hearty, healthy, and packed with flavor.
It features fresh pumpkin, butternut squash, red kidney beans, mirepoix, kale, and pancetta. It’s a perfect soup to make on the weekend and eat over several meals during the week.
Pumpkin Spice Latte
Do you love pumpkin spice? This homemade pumpkin spice latte recipe is a delight! It’s a healthier version of the coffee shop options, with significantly less sugar.
Healthy Pumpkin Recipes
Try one of our favorite healthier pumpkin recipes! This delicious turkey pumpkin chili is a fantastic fall meal.
Ingredients
- 1 tablespoon olive oil
- 1 medium yellow onion, diced
- 1 jalapeño, finely diced
- 1 red bell pepper, diced
- 1 pound ground turkey
- 1 (14 ounces) can pumpkin puree
- 1 (14 ounces) can kidney beans, drained and rinsed
- 2 tablespoons tomato paste
- ¾ cup chicken broth
- ¼ teaspoon cayenne
- ½ teaspoon chili powder
- ½ teaspoon paprika
- ½ teaspoon cinnamon
- 1 teaspoon ground pepper
- 1 teaspoon salt
- 1 teaspoon cumin
Instructions
- Heat the olive oil in a large skillet over medium-high heat.
- Add the onions, jalapeño, and bell pepper. Sauté for five minutes or until the onion becomes translucent.
- Add the turkey and sauté until browned.
- Add the turkey-onion mixture to the slow cooker. Add all other ingredients to slow cooker and stir until combined.
- Cook on high for 3 to 4 hours or on low for 6 to 8 hours.
- Top with optional ingredients.
- Store in the refrigerator for up to 3 days.
Nutrition Information:
Yield:
4Serving Size:
1Amount Per Serving: Calories: 461Total Fat: 25gSaturated Fat: 6gTrans Fat: 0gUnsaturated Fat: 15gCholesterol: 121mgSodium: 972mgCarbohydrates: 27gFiber: 7gSugar: 8gProtein: 36g
Your Pumpkin FAQS Answered:
Is pumpkin healthy?
Yes, pumpkin is healthy! It’s a nutrient-dense food that’s high in Vitamin A. It has properties that promote both heart health and clear skin.
It’s also versatile and easy to use in many types of recipes, so it can be incorporated easily into your diet. If you’re using canned pumpkin, check to make sure it’s just puree and doesn’t contain added sugar.
Can I make my own pumpkin puree?
Obviously, it’s easy to buy canned pumpkin puree, but if you want to roast a pumpkin and make your own puree, I’d recommend Alton Brown’s simple pumpkin puree recipe.
How do I choose the best pumpkin for baking/cooking/etc?
For baking and cooking, use sugar pumpkins (also called pie and sweet pumpkins) as opposed to the larger field/carving pumpkins which are suitable for jack-o’-lanterns. Sugar pumpkins are fleshier, sweeter, and pulpier than carving pumpkins.
Other types of pumpkins include New England Cheddar (good for pies), Porcelain Dolls (good for soup), Blue Doll (good for roasting and adding to salads), and Cinderella (good in both sweet and savory dishes).
Pumpkins that are dark orange are at their ripest - pumpkins that have yellowed or pale are past their prime. The pumpkin and stem should both be firm. If there is any give to the pumpkin or the stem, it’s past its prime. Don’t choose a pumpkin with obvious holes or gouges - they can let in moisture or rot that will spoil the inside of the pumpkin.
Do you have any low carb pumpkin recipes?
The only lower carb pumpkin recipe I have is the turkey pumpkin chili (listed above), but I’d also recommend checking out these low carb pumpkin bars from Wholesome Yum or these low carb pumpkin whoopie pies from A Sweet Life.