People with diabetes can enjoy fall’s favorite flavor, too! These diabetic pumpkin recipes are perfect for welcoming cooler weather.
20 Diabetic-Friendly Pumpkin Recipes
Updated on Nov. 04, 2024
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Pumpkin Cheesecake
When I was young we produced several ingredients for this longtime favorite on the farm. We raised pumpkins in our large vegetable garden, and made our own butter and lots of sour cream using milk from our dairy herd. —Evonne Wurmnest, Normal, Illinois
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Pumpkin Chili
This chili's special ingredient, pumpkin, makes it incredibly delicious and even more nutritious. Black beans, turkey, tomatoes and even chicken broth team up for a lovely slow-cooker meal that's bound to vanish in a flash. It's no surprise this pumpkin chili is one of our contest-winning recipes.
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Roasted Pumpkin Salad with Orange Dressing
Roasted pumpkin and dried fruits make this beautiful seasonal salad a natural match for holiday recipes. The dressing is a light, tasty mix of honey, olive oil and balsamic vinegar. Top it all off with crumbled goat cheese for that final tangy touch. —Sasha King, Westlake Village, California
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Roasted Pumpkin and Brussels Sprouts
While traveling to Taiwan, I had the pleasure of trying a unique vegetable dish that included fresh pumpkin. It inspired me to roast pumpkin with Brussels sprouts. —Pam Correll, Brockport, Pennsylvania
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Pumpkin Pecan Custard
My family loves pumpkin pie flavor, but this is a delicious, creamy, healthier alternative—and we don’t miss the crust at all. It firms up as it cools. —Abby Booth, Coweta, Oklahoma
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Spicy Chicken Pumpkin Pizza
Think pizza and pumpkin can’t go together? This chicken pumpkin pizza will change your mind. The sweetness of the pumpkin paired with the spice of the chipotle peppers makes for a delicious, balanced sauce. I love that this recipe incorporates healthy ingredients in a fun, family-friendly way. —Julie Peterson, Crofton, Maryland
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Pumpkin Snack Cake
The crunchy, sweet topping makes this simple pumpkin snack cake taste extra special. If you prefer a sweeter cake, omit the topping and spread with your favorite frosting instead. —Steven Schend, Grand Rapids, Michigan
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Fresh Pumpkin Soup
This appealing soup harvests the fall flavors of just-picked pumpkins and tart apples and is sure to warm you up on a crisp autumn day. I top the creamy puree with a sprinkling of toasted pumpkin seeds. —Jane Shapton, Irvine, California
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Autumn Pork Roast
Although this main meal captures the fabulous flavor of fall, don't hesitate to serve it throughout the year. Your family will flock to the table when they smell this delicious roast. It's a hearty dish that makes everyday dinners more special.—Kathy Barbarek, Joliet, Illinois
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Pumpkin Hummus
This perfectly delicious pumpkin hummus dip is a beautiful blend of creamy, decadent hummus and warm, autumnal pumpkin.
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Autumn Pumpkin Chili
We have this turkey pumpkin chili often because everyone loves it, even the most finicky grandchildren. It’s a definite keeper in my book! —Kimberly Nagy, Port Hadlock, Washington
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Pumpkin-Coconut Soup
Thai food lovers will go crazy for this soup. It has a deep flavor from the combination of onion, coconut milk and spices. —Susan Hein, Burlington, Wisconsin
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Pumpkin and Chicken Sausage Hash
This can be served as a side or as the main dish for breakfast, lunch or dinner. I like to serve it topped with poached or fried eggs for breakfast. —Valerie Donn, Williamsburg, Michigan
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Roasted Fall Vegetables
I love serving this tender veggie side dish as part of a comforting dinner on a chilly night. The cayenne pepper lends zippy flavor that's not overpowering. —Juli Meyers, Hinesville, Georgia
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Tuscan Turkey Soup
Ladle up this quick, creamy soup chock-full of leftover turkey, pumpkin and beans to your hungry family and friends. It's fabulous! —Marie McConnell, Shelbyville, Illinois
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Pumpkin Lasagna
I especially like this comforting fall dish because it’s a vegetarian pumpkin recipe. Even friends who aren’t big fans of pumpkin are surprised by this delectable lasagna. Canned pumpkin and no-cook noodles make it a cinch to prepare. —Tamara Huron, New Market, Alabama
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Pumpkin & Cauliflower Garlic Mash
I wanted healthy alternatives to my family's favorite recipes. Pumpkin, cauliflower and thyme make an amazing dish. You'll never miss those plain old mashed potatoes. —Kari Wheaton, South Beloit, Illinois
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Pumpkin Cheesecake Bars
This recipe caught my eye and was extremely popular at the annual Christmas party sponsored by our Extension Homemakers. It’s a great dessert for fall.
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Spicy Pumpkin & Corn Soup
A seriously quick dish, it can satisfy a hungry household in 15 minutes. My family loves sharing this soup with cornbread, or you can add a zesty kick with some Rotel. — Heather Rorex, Winnemucca, Nevada
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Pumpkin-Lentil Soup
I was really craving a hot delicious soup—something filling and healthy. I looked around my kitchen for a few ingredients, then created this recipe. Pumpkin adds creamy richness and body. —Amy Blom, Marietta, GeorgiaDiabetic Pumpkin Recipes FAQ
Is pumpkin good for people with diabetes?
Pumpkin is a vitamin-rich, high-fiber vegetable that’s a smart choice for people with diabetes. It’s low in calories, saturated fats and sodium. Pumpkin is also high in a carotenoid that the body uses to make vitamin A, which can help people with diabetes meet the daily intake of 700 to 900 micrograms recommended for most adults.
Is fresh pumpkin or canned pumpkin better for diabetic pumpkin recipes?
Canned pumpkin has a slight edge over fresh pumpkin for a few reasons. Gram for gram, freshly cooked pumpkin and canned pumpkin have only slight differences in micronutrients. Fresh pumpkin has more potassium and canned has slightly more iron, for example. Yet, canned pumpkin has almost three times as much beta-carotene and vitamin A compared to fresh pumpkin. Canned pumpkin brands are also available year-round, while fresh raw pumpkin may only be available during certain seasons.
How much pumpkin can a person with diabetes eat?
A single serving of pumpkin shouldn’t significantly affect blood sugar levels. Two cups of uncooked pumpkin have just 60 calories and 24 grams of carbohydrates, one-third of which comes from blood-steadying fiber. If you love it so much that you want more, go for it. Just be sure to balance diabetic pumpkin recipes with lean protein, nonstarchy low-carb sides and unsaturated fats. This will provide the variety of nutrients needed by people with diabetes to feel full, keep blood sugar balanced and stay well overall.
