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10 Healthy Pumpkin Recipes for Fall

If you’re like me, I love fall! Cooler weather, boots, colorful foliage and Pumpkin flavor everything! It’s easy to get tempted by calorie-dense in the pumpkin pies, pumpkin bread and glazed pumpkin scones. So to help you stay on-plan and cure your craving for pumpkin, here are 10 of my favorite healthy pumpkin recipes for snacks, shakes and meals!

SIDE NOTE: By the way, did you know the Starbucks Pumpkin Bread has almost 400 calories per slice and 38g of sugar and that seemingly harmless Pumpkin Scone is packing a whopping 480 calories and 78g carbohydrates and 43g of sugar! And last but not least, a tall, nonfat, no whip Pumpkin Latte is kicking in 200 calories and 37g of sugar.

Now that you’ve recovered from the shocking Starbucks Pumpkin calorie facts…..here are the recipes that will keep your fall full of pumpkin without needing a larger jean size!

1. Pumpkin Pie Protein Shake

Servings:  1 servings

Blend the following Ingredients:
4 ounces Vanilla Almond Milk
1 scoop Vanilla Protein Powder
6 ounces Water
4 Ice Cubes
½ cup Pumpkin Puree
½ tsp Pumpkin Pie Spice
½ tsp Cinnamon


2. Pumpkin Protein Pancakes

Servings:  2 servings

Ingredients
1 cup Old Fashion Oatmeal
½ cup Canned Pumpkin
1 tsp Pumpkin Pie Spice (or Nutmeg)
1 tsp Cinnamon
4 Egg Whites
1 Whole Egg
1 tsp Baking Powder

Directions
1. Blend all ingredients in a blender or mixer. Heat a pan on medium.
2. Pour into a heated non-stick pan. Once bubbles form, flip and cook the other side.


3. Agave Glazed Pumpkin

Servings: 2 servings

Ingredients
2 cup Sliced Pumpkin
½ cup Agave
1 tsp Pumpkin Pie Spice (or Nutmeg)
1 tsp Cinnamon

Directions
1. Preheat oven to 375.
2. Combine in a bowl the agave and spices. Add the slices of pumpkin and toss to coat evenly.
3. Place slices on a non-stick cookie sheet and bake for 10-15 minutes, until golden.


4. Pumpkin Oatmeal

Servings: 1 servings

Ingredients
½ cup Oatmeal
1 cup Water
2 TBSP Canned Pumpkin
½ tsp Pumpkin Pie Spice
½ tsp Cinnamon
1 tsp Agave
1 scoop Vanilla Protein Powder (optional)*

Directions
1. Combine oatmeal and water in a microwave safe bowl. Microwave for 2 minutes.
2. Add the pumpkin, spices and agave.
3. (Optional) Add the protein powder after cooking.


5. Roasted Pumpkin Soup

Servings: 4 servings

Ingredients
2 Sugar Pumpkin, halved and seeded, cut into 2″ pieces
4 cups Low-Sodium Organic Vegetable Stock
1 Leek, chopped
1 Fennel Bulb, chopped
1 Garlic Clove, peeled
½ Extra Virgin Olive Oil
Sea Salt & Black Pepper to Taste
2 TBSP Plain Greek Yogurt (optional)

Directions
1. Preheat oven to 450. Add pumpkin, leek, fennel, garlic, olive oil and salt and pepper to a baking dish. Toss to coat all vegetables evenly. Roast for 30 minutes, toss vegetables again half-way through cooking.
2. Once cooked, allow vegetables to cool slightly. Add half of them to a food processor or hot-safe blender with 2 cup of vegetable stock and puree until smooth. Pour the puree into a sauce pan heated on medium-low heat.
3. Add the remaining vegetables and 2 cups of stock to the food processor/blender and repeat the process, adding the puree to sauce pan.
4. Bring puree to a simmer for 3-5 minutes. Then reduce the heat, salt and pepper to taste. Add 1 TBSP of Greek Yogurt to the top of each if desired.


6. Frozen Pumpkin Mousse Pie

Servings: 8 servings

Ingredients
2 ½ cups Gingersnap Cookies, broken
2 TBSP Smart Balance Oil
½ cup plus 2 TBSP Raw Sugar or Truvia
2 tsp Natural Molasses
1 cup Organic Canned Pumpkin Puree
1 tsp Pure Vanilla Extract
3/4 tsp Pumpkin Pie Spice
1 quart Vanilla Greek Yogurt

Directions
Preheat oven to 350 degrees.
1. In the food processor add the gingersnap cookies, oil, and 2 TBSP sugar/Truvia; pulse to form fine crumbs.
2. Grease a 9-inch pie plate with non-stick spray. Press the crumbs into the bottom and up the sides. Bake until the crust is set and golden brown, 10 to 15 minutes. Let cool completely on a wire rack.
3. In a large bowl, mix with a spoon, the pumpkin puree, vanilla, pumpkin pie spice, remaining 1/2 cup of sugar/Truvia and molasses until blended; stir in the Greek yogurt and combine well. Spread into the cooled pie crust, cover with plastic wrap and freeze until firm, about 3 hours.
4. When ready to serve, transfer the pie to the refrigerator to soften slightly, about 20 minutes, cut and serve. Wrap tightly in plastic to freeze up to 1 week.

Want More Healthy Holiday Recipes?

Check Out Kim’s Holy Sh*t for the Holidays eCookbook


7. Pumpkin Banana Bread

Servings: 8 servings

Ingredients
1 TBSP Vegan Butter
1 Bananas, over ripe, mashed
1 cup Pumpkin Puree
1 Whole Egg
1 TBSP Vanilla Extract
1 cup Oatmeal
¼ cup Walnuts, chopped
½ tsp Baking Powder
½ tsp Baking Soda
¼ tsp Kosher Salt

Directions
1. Preheat the oven to 350 degrees. Cut a piece of parchment paper to fit the bottom of a loaf pan. Put it in the bottom of the pan and spray it with cooking spray for easier removal.
2. Combine all the ingredients in a bowl and mix well with a spoon or mixer. Add walnuts by folding them into the mixture. Pour in the batter and cover it loosely with foil. Bake for 30 minutes.
3. Remove foil, then bake for another 10-20 minutes, or until a toothpick inserted in the middle comes out almost clean.
4. Cool completely, then slice and serve.


8. Pumpkin Protein Rice Pudding

Servings: 1

Ingredients
1 scoop Vanilla Protein
¼ cup Cooked Brown Rice
¼ cup Pumpkin Puree
1 tsp Cinnamon
2 TBSP Almond Milk

Directions
1. Combine the ingredients in a small bowl and enjoy! Easy breezy!


9. Pumpkin Quinoa Pilaf

Servings: 8 servings

Ingredients
2 cups Pumpkin, cubed
1 Sweet Potato, cubed
2 TBSP Coconut Oil
1 Onion, diced
1 Garlic Clove, minced
4 cups Low-Sodium Chicken Stock
1 cup Quinoa, uncooked
2 tsp Fresh Sage, chopped
1 Bay Leaf
Sea Salt & Black Pepper to Taste

Directions
1. Preheat oven to 400. Place pumpkin and sweet potato on an even layer in a baking dish. Bake for 5 minutes, remove and add 1 TBSP of coconut oil. Once it melts, toss to coat evenly. Return to oven and bake for 30 minutes or until vegetables are tender, toss half-way through baking. Remove from oven, and set aside.
2. Heat the remaining TBSP of coconut oil in a large saucepan over medium-high heat. Add the onion, and garlic and sauté for three minutes or until onion is translucent.
3. Add the chicken stock, quinoa, sage and bay leaf to onion mixture, stirring to combine. Bring to a boil. Cover, reduce heat, and simmer 20 minutes or until quinoa has absorbed all of the liquid and is light and fluffy. Remove from heat, remove and discard bay leaf. Add pumpkin and potatoes tossing gently to combine. Season to taste with salt and pepper.


10. Pumpkin Bars

Servings: 8 servings

Ingredients
Dry
1 cup Oat Flour
2 tsp Cinnamon
½ tsp Pumpkin Pie Spice
1 tsp Baking Powder
½ tsp Baking Soda
1 tsp Sea Salt
2 TBSP Raw Sugar (or 2 ½ tsp Truvia)

Wet
1 cup Pumpkin Puree
2 TBSP Almond Milk
2 TBSP Coconut Oil
½ tsp Vanilla Extract
½ cup Walnuts, chopped
1 Egg
1 TBSP Agave

Directions
1. Preheat oven to 350. In a small mixing bowl combine the dry ingredients, whisk to combine spices into dry ingredients evenly.
2. In a large mixing bowl combine the wet ingredients well. Then, in 2 batches, add the wet to the dry making sure each batch is well combined.
3. Pour mixture into a non-stick 9×9 baking dish (or spray with non-stick spray) and bake for 15-20 minutes, or until a toothpick comes out clean when inserted into the center.
4. Once cooked, remove and let cool for 15 minutes before slicing and serving.

Want More Healthy Holiday Recipes?

Check Out Kim’s Holy Sh*t for the Holidays eCookbook

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