10 healthy pumpkin recipes perfect for fall

Here are 10 healthy and delicious pumpkin recipes you can enjoy all fall long. And we’ll answer all your questions about this nutrient-dense fall superstar.

It’s pumpkin season and I’m here for it! I’m not crazy about overly sweet pumpkin spice lattes, but I love healthy pumpkin recipes for fall and winter.

healthy pumpkin recipes

I’ve shared my love for pumpkin through several KERF recipes over the years, and today I’m including some delicious recipes from some of my blogger friends and compiling them into a cohesive style post. This article is packed with pumpkin flavor!

But first, the RD in me can’t go on without talking about the nutritious benefits of this favorite fall fruit. Yes, did you know that pumpkin is technically a fruit?

Let’s take a look at some frequently asked questions about this orange squash and some of our favorite fall recipes that the whole family will love.

Pumpkin health benefits

beta carotene

Curious about why pumpkins have a bright orange color? That color is due to beta carotene. Beta-carotene provides a variety of health benefits through its conversion to vitamin A and its role as an antioxidant. It supports good vision and eye health, protects cells from free radical damage, potentially reduces the risk of chronic diseases such as heart disease and cancer, promotes healthy skin by protecting against UV rays and aids in wound healing, strengthens the immune system, and may have anti-inflammatory effects.

Improving immunity

Pumpkin is rich in vitamins A and C and zinc, which have great benefits for your immune system. In fact, one cup of canned pumpkin contains 250% of your daily recommended amount of vitamin A.

Full of dietary fiber

Like all fruits, pumpkin is an excellent source of dietary fiber. Canned pumpkin contains 7 grams of fiber per cup. Fiber helps remove cholesterol from your body, prevents blood sugar spikes, and keeps you fuller longer. Another type of fiber found in pumpkin, insoluble fiber, supports healthy digestion.

heart health

A heart-healthy diet consists of choosing foods that are low in fat, salt, and sugar and high in fiber. Canned pumpkin has very little fat per half cup and almost no salt or sugar. Introducing flavorful nutrition with plenty of dietary fiber.

fresh and canned pumpkin

Which is best: fresh pumpkin or canned pumpkin? Check out this post from Handle the Heat to learn about the differences between fresh pumpkin puree, regular canned pumpkin, and canned organic pumpkin. Fresh pumpkin is actually the lightest color, while organic canned pumpkin looks much browner and has a creamier pumpkin texture. You’re probably familiar with BRIGHT ORANGE from Libby’s (one of the most popular brands). I find it the most beautiful. It is mostly made from the Dickinson pumpkin, a specific type of pumpkin that has a bright orange hue. Smart company!

Note: Double-check recipes when cooking or baking with canned pumpkin. Most recipes call for 100% pure canned pumpkin, not pumpkin pie filling.

How to roast pumpkin

Roasted pumpkin is perfect for grain salads, sheet pan dishes, and other fall side dishes. The sweet sugar in the pumpkin caramelizes and becomes very flavorful.

Tip: When making pumpkin puree, it’s best to use small baking pumpkins. Look for signs that say “Sugar Pumpkin” or “Pie Pumpkin.” They taste better than the larger ones (especially the jack-o-lantern variety).

Steps to roast a whole pumpkin

1. Wash the pumpkin.

First, thoroughly wash the outside of the pumpkin to remove dirt and soil.

2. Remove the top.

Using a sharp knife, carefully cut off the top of the pumpkin stem. If you want to bake the pumpkin with the lid on, be sure to cut a straight line so that the top can be used as a lid.

3. Cut the pumpkin in half.

Stand the cut side of the pumpkin (excluding the top) upright and carefully cut it in half from top to bottom. You may need some force, so do it slowly and be careful not to slip.

4. Scoop out the seeds.

Using a large spoon or ice cream scoop, remove seeds and stringy pulp from pumpkin halves. If you prefer, you can also save the seeds and roast them individually – see below.

5. Cut into smaller pieces (optional):

Depending on your recipe and the size of your oven, you can cut the pumpkin halves into smaller pieces or leave them as halves. The smaller the roast, the faster it will roast.

6. Seasoning and oil:

Place pumpkin halves or pieces on a baking sheet lined with parchment paper or a silicone baking mat. Drizzle with olive oil and sprinkle with salt and pepper if desired, using your hands to rub the oil and seasoning evenly over the squash.

7. Roast in the oven.

Place the baking sheet in the preheated oven and bake for about 45 minutes to 1 hour, or until the squash is tender and can be easily pierced with a fork. Baking time will vary depending on the size and thickness of the pumpkin.

8. Cool and serve:

Once roasted, let the pumpkin cool slightly before handling. You can scoop the pulp from the skin and use it in a variety of recipes, including soups, purees, and garnishes. Please enjoy the roasted pumpkin!

homemade pumpkin puree

If you want to make your own pumpkin puree, check out Minimalist Baker Easy to understand recipes I’ll show you how to roast pumpkin and make homemade pumpkin puree. Perfect for pies, pumpkin soup, pasta, etc. Canned pumpkin is so readily available that I might not reinvent the wheel, but it’s a fun experiment for kids, and I think it’s a smart thing to do if you’re gifted a pie pumpkin.

How to roast pumpkin seeds

Don’t throw away pumpkin seeds! Roast them for a delicious and healthy snack.

Watch this video and step-by-step tutorial on how to roast pumpkin seeds.

If you want to make flavorful, spiced pumpkin seeds, try mixing a few teaspoons of chili powder, curry powder, or herbs de Provence into the seeds. For a sweet-salty twist, try a sprinkle of pumpkin spice blend (of course!) or cinnamon and sugar.

How to enjoy pumpkin

Are oranges and happy pumpkins delicious too?

pumpkin smoothie

Add a spoonful of pumpkin to your morning smoothie for a nutritional boost. Mix it with spices like cinnamon and nutmeg and add almond butter for the ultimate fall snack.

pumpkin pancakes

Adding a little pumpkin puree to your favorite pancake recipe adds color and flavor. Let’s try pumpkin waffles too!

pumpkin yogurt

If you love the taste of pumpkin puree, mix a spoonful or two with plain Greek yogurt, a drizzle of honey or maple syrup, and toasted pecans for a satisfying sweet treat.

pumpkin curry

Mix pumpkin with warming ingredients like ginger and coconut milk into a vegetable curry and enjoy on a chilly fall day. Delicious pumpkin recipes include all of these delicious fall flavors. This pumpkin soup is also delicious!