Pumpkin season is upon us and though this brightly-colored winter squash is often the centerpiece of cheerful fall home décor, as a dietitian, I also love pumpkins for their remarkable health benefits. Pumpkins boast an impressive nutrient profile—they’re high in fiber and potassium, and are rich in antioxidant beta-carotene, plus vitamins A and C. Pumpkins are also delicious and extremely versatile in the kitchen, lending themselves perfectly to both sweet and savory dishes.
Some of my favorite pumpkin recipes, which I love to make and share with my clients, include:
Basic Pumpkin Oatmeal – This oatmeal is anything but basic, especially when topped with peanut butter, pumpkin seeds, and a tiny drizzle of maple syrup!
Chocolate Pumpkin Cranberry Quickbread – If baking is something you enjoy, this perfect-for-the-holidays bread is a delicious addition to any feast!
Pumpkin Miso-Tahini Sauce – Made with three simple ingredients, this spread has become my go-to garnish for everything from toast to salad, and even veggie bowls.
Dark Chocolate Pumpkin Tahini Cups – Don’t let appearances fool you! These delicious bite-sized cups are packed with nutrition and decadent taste!
Pumpkin Pie Spice Green Smoothie – From color to flavor, this smoothie is bright and happy, and it’ll have you feeling the same way!
I don’t have a formal recipe for this one, but I just have to mention how well pumpkin pie spice combines with coffee grounds to make a delicious morning brew!
I’m also really happy to share some other great pumpkin recipes from fellow Registered Dietitians. These delish recipes all highlight how well pumpkins play with different flavors and cuisines!
Breakfasts:
Spiced Pumpkin And Apple Oatmeal – Eating oatmeal in the morning is a great way to kick start your day! This recipe from Stacey of Little Spoons & Spice has combined delicious flavors with nutritious ingredients for a special breakfast.
Gluten-Free Spiced Pumpkin Oatmeal – This make-ahead breakfast recipe from Jessica Levinson of Jessica Levinson combines delicious flavors like pumpkin, cinnamon, cloves, and nutmeg to create a fun twist on the classic bowl of oatmeal.
Pumpkin Oat Muffins – Free of many dietary allergens and made with nutrient boosters like oats, pumpkin and chocolate, these muffins shared by Kathy Siegel and Tracee Yablon Brenner of Triad to Wellness, perfectly represent the flavors of fall!
Vegan and Gluten-Free Pumpkin Pancakes – What better way to start a fall morning than with pumpkin pancakes? One bowl and 10 simple ingredients make this hearty breakfast from Erin of Cashews and Quinoa truly delectable.
Lunch:
Desi Pumpkin Bean Burger – Craving a burger? Shahzadi Devje of Desilicious RD has one that is unique in flavor, is tasty and so pretty! Enjoy the lovely mix of kidney beans, pumpkin and oats infused with curry powder and cumin.
Chili:
Crockpot Pumpkin Chicken Chili – Need an easy and fabulously tasty dinner? Look no further than this chili created by Sarah of Bucket List Tummy. Not only is it perfect for a busy night, but this chili is chock full of hearty protein, vegetables, fiber and vitamins!
30-minute Pumpkin Chili – Fall is filled with magnificent flavors and this chili created by Melanie and shared on Nourish Nutrition Blog makes the most of them. Pumpkin puree and ground turkey combine beautifully to create a chili like none other.
Soups:
Vegan Pumpkin Soup – This tasty soup is a great way to welcome fall’s cooler temperatures and incorporate pumpkin into a meal. Chrissy Carroll of Dairy Free for Baby has nailed it with this vegan and gluten free soup, which is dense in nutrition and rich in flavor.
Curried Pumpkin Soup – Sometimes a cool fall night calls for a warming and hearty soup. That’s where this delicious (and quick) recipe from Rebecca of Nourish Nutrition Blog comes into play. Paired with coconut milk and spicy curry, you can turn a can of pumpkin puree into a delicious dinner.
Copycat Panera Autumn Squash Soup – No need to head out to eat when you can make this soup at home! Kara of Byte Sized Nutrition has nailed it with this easy, healthy, dairy-free, and vegan adaptation of the popular chain’s recipe.
Dinner:
Cheesy Baked Pumpkin Pasta With Kale And Bacon – This pasta dish shared by Katie of Mom’s Kitchen Handbook brings together rich flavors: pumpkin, bacon, kale and cheese for a “wow” meal!
Appetizers and Side Dishes:
Crispy Potatoes With Pumpkin Hummus – This dish is a show-stopper, both in appearance and taste! Enjoy bringing this plant-based appetizer created by Catherine Brown of Chef Catherine Brown, to a holiday gathering.
Thai Pumpkin Hummus – Searching for gluten free and vegan hummus? While there are several from which to choose, few will be as tasty as this one from Nicole Stevens of Lettuce Veg Out. It combines Thai-inspired flavors and pumpkin puree to make a smooth and creamy dip.
Dressing:
Pumpkin Vinaigrette – While this salad dressing created by Lauren Harris-Pincus of Nutrition Starring YOU, is perfect for salads, it also goes really well with a veggie dish or hearty grains like quinoa, farro, sorghum, freekeh or whole grain rice.
Snacks/Desserts:
Flourless Pumpkin Spice Cookies — If you want a bite sized bit of deliciousness, these cookies are the perfect little treat! Not only are they tasty, but they’re also packed with nutrition – check out the ingredients list as created by Mary Ellen Phipps of Milk & Honey Nutrition.
Pumpkin Spice Chia Pudding – Stephanie Wagner of Stephanie Lee Nutrition hits a home run with this delicious low-carb high-fiber pudding recipe. It’s even filling (and healthy) enough to have for breakfast!
Classic Vegan Pumpkin Pudding – Effortlessly made, this vegan pudding tastes just like pumpkin pie filling – yum! In addition to the recipe, Cassidy of Cozy Peach Kitchen is also sharing some fun and holiday-worthy ways you can serve and top this dessert.
Pumpkin Bread With Dark Chocolate Chips And Almonds – The name alone will have you dreaming of tasting this decadent and nutrient rich pumpkin bread made by Bonnie Taub-Dix of BTD Nutrition Consultants. So luxurious!
Healthy Gingersnap Pumpkin Mousse – Liz Weiss of Liz’s Healthy Table has given the classic mousse a very tasty makeover! If you enjoy gingersnap cookies and pumpkin, you’ll want to make (and share) this tasty dessert!
Pumpkin Cookie Dough Balls – These no bake, gluten and dairy free dough balls are the perfect fall treat! Thanks to Maggie of Once Upon a Pumpkin, you can indulge without the guilt – these babies are low in sugar and are packed with nutrition!
Beverage:
Pumpkin Lassi — Stephanie McKercher of Grateful Grazer is sharing a really pretty and tasty twist on the classic Indian lassi yogurt beverage. Made with pumpkin, water, cinnamon, and maple syrup, this lassi is one you’ll enjoy making and drinking.
I hope you enjoy trying some or all of these pumpkin recipes!