{"id":1103353,"date":"2021-09-01T10:00:58","date_gmt":"2021-09-01T10:00:58","guid":{"rendered":"http:\/\/origin-www.tasteofhome.com\/?post_type=collection&p=1103353"},"modified":"2024-11-27T13:33:42","modified_gmt":"2024-11-27T19:33:42","slug":"healthy-pumpkin-recipes","status":"publish","type":"listicle","link":"https:\/\/www.tasteofhome.com\/collection\/healthy-pumpkin-recipes\/","title":{"rendered":"29 Healthy Pumpkin Recipes to Make This Fall"},"content":{"rendered":"
\"Vegan<\/a><\/div>

Vegan Pumpkin Bread<\/a><\/h2>
Nutrition Facts<\/b>
1 piece: 190 calories, 7g fat (1g saturated fat), 0 cholesterol, 159mg sodium, 31g carbohydrate (19g sugars, 1g fiber), 2g protein.<\/div>
If you've got vegan folks in your life, this plant-based pumpkin bread recipe is a game-changer. The recipe yields two loaves, so you can make one for home and take the other to friends or family.
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\"Autumn<\/a><\/div>

Autumn Pumpkin Chili<\/a><\/h2>
Nutrition Facts<\/b>
1-1\/4 cups: 281 calories, 13g fat (3g saturated fat), 75mg cholesterol, 468mg sodium, 20g carbohydrate (9g sugars, 7g fiber), 25g protein. Diabetic Exchanges<\/b>: <\/B>3 lean meat, 1 starch, 1 vegetable, 1 fat.<\/div>
Not all pumpkin recipes need to be sweet! This savory chili is so delicious that even picky people will ask for second helpings. Ground turkey makes a tasty, low-fat swap for ground beef.
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\"Healthy<\/a><\/div>

Spicy Chicken Pumpkin Pizza<\/a><\/h2>
Nutrition Facts<\/b>
1 piece: 225 calories, 9g fat (3g saturated fat), 37mg cholesterol, 504mg sodium, 21g carbohydrate (4g sugars, 3g fiber), 15g protein. Diabetic Exchanges<\/b>: 2 lean meat, 1 starch, 1 vegetable, 1\/2 fat.<\/div>
Pepperoni pizza is yesterday's news. Swap traditional marinara sauce for pureed pumpkin, and top with chicken, peppers and creamy mozzarella. The whole wheat crust and part-skim mozzarella make this recipe light and healthy.
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\"Exps<\/a><\/div>

Pumpkin Banana Muffins<\/a><\/h2>
Nutrition Facts<\/b>
1 muffin: 153 calories, 5g fat (1g saturated fat), 28mg cholesterol, 262mg sodium, 25g carbohydrate (11g sugars, 2g fiber), 3g protein. Diabetic Exchanges<\/b>: <\/B> 1-1\/2 starch, 1\/2 fat.<\/div>
Whether for breakfast, snack time or dessert, these pumpkin banana muffins are irresistible. They are naturally sweetened with bananas, so we've cut down on the sugar.
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\"Scented<\/a><\/div>

Scented Rice in Baked Pumpkin<\/a><\/h2>
Nutrition Facts<\/b>
1 each: 389 calories, 15g fat (2g saturated fat), 0 cholesterol, 309mg sodium, 62g carbohydrate (13g sugars, 5g fiber), 7g protein. <\/div>
Here's how to make use of all those pretty pumpkins\u2014slice them up, roast them in the oven and stuff them with a yummy seasonal rice blend. These beautiful wedges are plant-based and full of fiber and healthy nutrients.
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\"Creamy<\/a><\/div>

Pumpkin Hummus<\/a><\/h2>
Nutrition Facts<\/b>
1\/4 cup: 155 calories, 12g fat (2g saturated fat), 0 cholesterol, 104mg sodium, 10g carbohydrate (2g sugars, 3g fiber), 4g protein. Diabetic Exchanges<\/b>: 2-1\/2 fat, 1\/2 starch.<\/div>
Blend chickpeas, canned pumpkin and a dash of seasonal spices for this gorgeous snack that's ready to fuel you up with protein, fiber and potassium. This hearty dip can be served with pita chips or fruit slices.
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\"Air-Fryer<\/a><\/div>

Air-Fryer Pumpkin Fries<\/a><\/h2>
Nutrition Facts<\/b>
1\/2 cup pumpkin fries with 2 tablespoons sauce: 151 calories, 3g fat (2g saturated fat), 8mg cholesterol, 413mg sodium, 31g carbohydrate (12g sugars, 2g fiber), 5g protein. <\/div>
If you like sweet potato fries, you'll fall in love with these crispy pumpkin fries! With the help of an air fryer, these healthy fries are a cinch to make. Plus, the maple-chipotle dipping sauce is the stuff that dreams are made of. You'll be looking for reasons to whip the sauce up for other recipes, too!
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\"Pumpkin<\/a><\/div>

Pumpkin Curry Soup<\/a><\/h2>
Nutrition Facts<\/b>
1 cup: 155 calories, 7g fat (5g saturated fat), 26mg cholesterol, 536mg sodium, 18g carbohydrate (11g sugars, 2g fiber), 6g protein. Diabetic Exchanges<\/b>: 1-1\/2 starch, 1-1\/2 fat.<\/div>
There's no better way to enjoy the flavors of fall than in a creamy, comforting bowl of soup. You won't even realize that you're feasting on a generous helping of nutritious veggies.
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\"Roasted<\/a><\/div>

Roasted Pumpkin Salad with Orange Dressing<\/a><\/h2>
Nutrition Facts<\/b>
1-1\/2 cups: 266 calories, 15g fat (3g saturated fat), 6mg cholesterol, 123mg sodium, 34g carbohydrate (26g sugars, 4g fiber), 3g protein. Diabetic Exchanges<\/b>: 3 fat, 2 starch, 1 vegetable.<\/div>
This fresh and zesty salad will bring a fun change to your salad routine. Roast cubed pumpkin along with some pumpkin seeds. Then, top your salad with dried cranberries, goat cheese and a citrus-spiced dressing. Chef's kiss!
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\"No<\/a><\/div>

Crustless Pumpkin Pie<\/a><\/h2>
Nutrition Facts<\/b>
1 piece: 212 calories, 3g fat (2g saturated fat), 77mg cholesterol, 53mg sodium, 41g carbohydrate (36g sugars, 2g fiber), 5g protein.<\/div>
Short on time? No problem! This crustless pumpkin pie recipe calls for just six ingredients, and it keeps your pie on the low-carb side. Top with homemade whipped cream for an extra treat.
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\"Pumpkin<\/a><\/div>

Pumpkin and Chicken Sausage Hash<\/a><\/h2>
Nutrition Facts<\/b>
1 serving: 260 calories, 14g fat (3g saturated fat), 60mg cholesterol, 634mg sodium, 19g carbohydrate (13g sugars, 2g fiber), 16g protein. Diabetic Exchanges<\/b>: 2 lean meat, 1-1\/2 fat, 1 starch.<\/div>
Breakfast, lunch or dinner-worthy, this quick pumpkin skillet is the use-what-you've-got solution to your next meal. This hearty, paleo-inspired meal is delicious topped with a poached or fried egg.
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\"Pumpkin<\/a><\/div>

Pumpkin and Cauliflower Garlic Mash<\/a><\/h2>
Nutrition Facts<\/b>
2\/3 cup: 87 calories, 4g fat (2g saturated fat), 9mg cholesterol, 482mg sodium, 12g carbohydrate (5g sugars, 4g fiber), 4g protein. Diabetic Exchanges<\/b>: <\/B> 1 vegetable, 1\/2 starch, 1\/2 fat.<\/div>
For the mashed potato lover, this recipe is the ultimate healthy hack. Mash pumpkin, cauliflower and thyme for a creamy and flavorful alternative to classic carb-loaded dish. Bonus: Pumpkin is significantly lower in calories than white potatoes and significantly higher in vitamin A.
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\"Pumpkin<\/a><\/div>

Pumpkin Pecan Custard<\/a><\/h2>
Nutrition Facts<\/b>
1\/2 cup: 213 calories, 9g fat (3g saturated fat), 11mg cholesterol, 160mg sodium, 27g carbohydrate (21g sugars, 3g fiber), 7g protein. Diabetic Exchanges<\/b>: <\/B>2 starch, 1-1\/2 fat.<\/div>
Enjoy everything delicious about pumpkin pie season with this healthier alternative. You'll skip the crust so that you can skip eating the carbs that come with it, but you won't miss a thing! The pecans add a tasty crunch to this pumpkin custard.
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\"Pumpkin<\/a><\/div>

Pumpkin Pie Smoothies<\/a><\/h2>
Nutrition Facts<\/b>
1-1\/4 cups: 256 calories, 6g fat (4g saturated fat), 25mg cholesterol, 86mg sodium, 46g carbohydrate (37g sugars, 5g fiber), 7g protein. <\/div>
Next time you're craving something sweet and festive, reach for this fruity treat. Get in a hearty portion of fruits and vegetables, all while sipping on this pie-flavored smoothie that tastes more like a milkshake!
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\"Pumpkin-Lentil<\/a><\/div>

Pumpkin-Lentil Soup<\/a><\/h2>
Nutrition Facts<\/b>
1-1\/3 cups: 244 calories, 1g fat (0 saturated fat), 0 cholesterol, 857mg sodium, 44g carbohydrate (6g sugars, 11g fiber), 15g protein. <\/div>
This protein-packed pumpkin soup is full of fiber from lentils and two types of beans. The leafy greens load this comforting soup with iron and the salsa provides a fun flavor kick.
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\"Sausage<\/a><\/div>

Sausage and Rice Stuffed Pumpkins<\/a><\/h2>
Nutrition Facts<\/b>
1\/4 pumpkin and 2\/3 cup rice: 204 calories, 6g fat (2g saturated fat), 49mg cholesterol, 405mg sodium, 30g carbohydrate (5g sugars, 2g fiber), 10g protein. Diabetic Exchanges<\/b>: <\/B>2 starch, 1 high-fat meat.<\/div>
Don't waste your fall pumpkins! This recipe walks you through stuffing them with healthy rice, sausage and veggies for a nutritious and fun dinner idea. Kids adore this special recipe!
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\"Roasted<\/a><\/div>

Roasted Pumpkin and Brussels Sprouts<\/a><\/h2>
Nutrition Facts<\/b>
3\/4 cup: 152 calories, 9g fat (1g saturated fat), 0 cholesterol, 255mg sodium, 17g carbohydrate (4g sugars, 3g fiber), 4g protein. Diabetic Exchanges<\/b>: <\/B>2 fat, 1 starch.<\/div>
Looking for a healthy veggie side? Toss Brussels sprouts and pumpkin in a balsamic blend and roast them in the oven. You'll fill up on healthy fiber, vitamin A, vitamin K and even a little bit of protein!
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\"Pumpkin<\/a><\/div>

Pumpkin Lasagna<\/a><\/h2>
Nutrition Facts<\/b>
1 piece: 310 calories, 12g fat (6g saturated fat), 36mg cholesterol, 497mg sodium, 32g carbohydrate (7g sugars, 5g fiber), 17g protein. Diabetic Exchanges<\/b>: <\/B>2 starch, 2 fat, 1 lean meat.<\/div>
If you think lasagna is an unhealthy comfort food, think again! Creamy canned pumpkin adds a fat-free and nutritious layer to this seasonal lasagna. Use reduced-fat ricotta and part-skim mozzarella for your other cheesy layers, and you'll never know the difference!
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\"Pumpkin<\/a><\/div>

Pumpkin Gnocchi in Sage Butter<\/a><\/h2>
Nutrition Facts<\/b>
2\/3 cup: 394 calories, 23g fat (14g saturated fat), 60mg cholesterol, 312mg sodium, 41g carbohydrate (3g sugars, 4g fiber), 6g protein. <\/div>
Pumpkin + sage + garlic butter = fall heaven. This dish sneaks flavorful, nutritious pumpkin into what's typically a high-carb dish.
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\"Buttermilk<\/a><\/div>

Pumpkin Waffles<\/a><\/h2>
Nutrition Facts<\/b>
2 waffles (calculated without butter and syrup): 194 calories, 6g fat (3g saturated fat), 83mg cholesterol, 325mg sodium, 28g carbohydrate (8g sugars, 3g fiber), 7g protein. Diabetic Exchanges<\/b>: <\/B>2 starch, 1 fat.<\/div>
Start the weekend off right with these lightened-up pumpkin waffles. With a little whole wheat flour and canned pumpkin, you'll be able to nourish your body with good food and the cozy feeling that comes with Saturday morning brunch.
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\"Slow<\/a><\/div>

Slow-Cooker Chicken Tagine with Pumpkin<\/a><\/h2>
Nutrition Facts<\/b>
1 serving: 400 calories, 14g fat (3g saturated fat), 76mg cholesterol, 668mg sodium, 42g carbohydrate (18g sugars, 10g fiber), 28g protein.<\/div>
Thicken up this Moroccan chicken stew with canned pumpkin. Cook up peppers, onions, tomatoes and chickpeas along with the chicken for a hearty and healthy meal.
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\"Fluffy<\/a><\/div>

Pumpkin Pancakes<\/a><\/h2>
Nutrition Facts<\/b>
3 pancakes: 361 calories, 11g fat (2g saturated fat), 96mg cholesterol, 600mg sodium, 55g carbohydrate (23g sugars, 4g fiber), 12g protein.<\/div>
With a few easy, healthy ingredient swaps, you can enjoy these fluffy pumpkin pancakes guilt-free! Freeze any extras in a single layer on a cookie sheet, then store in a freezer bag. Pop them in the toaster next time you're in the mood for pancakes!
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\"Exps<\/a><\/div>

Pumpkin Chili<\/a><\/h2>
Nutrition Facts<\/b>
1 cup: 192 calories, 5g fat (1g saturated fat), 28mg cholesterol, 658mg sodium, 21g carbohydrate (5g sugars, 7g fiber), 16g protein. Diabetic Exchanges<\/b>: <\/B>2 lean meat, 1-1\/2 starch, 1\/2 fat.<\/div>
The secret ingredient to the perfect chili? Pumpkin! Cook up a big batch and freeze some for later\u2014it's even better the second time!
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\"Pumpkin<\/a><\/div>

Pumpkin-Filled Crescent Rolls<\/a><\/h2>
Nutrition Facts<\/b>
1 roll: 156 calories, 10g fat (5g saturated fat), 41mg cholesterol, 106mg sodium, 15g carbohydrate (4g sugars, 1g fiber), 2g protein. <\/div>
Serve these crescent rolls as a savory side or a tasty breakfast along with a big cup of coffee. This old-world recipe makes use of clean ingredients so you can get your pastry fix without the added sugar!
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\"Shredded<\/a><\/div>

Shredded Barbecue Chicken over Grits<\/a><\/h2>
Nutrition Facts<\/b>
1 serving: 345 calories, 9g fat (4g saturated fat), 62mg cholesterol, 718mg sodium, 42g carbohydrate (17g sugars, 4g fiber), 25g protein. Diabetic Exchanges<\/b>: 3 lean meat, 2-1\/2 starch, 1 fat.<\/div>
Swap the cheese in your usual bowl of cheesy grits with creamy pumpkin. Not only will it satisfy your creamy grits craving, but it'll give the barbecue chicken even bolder flavor!
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\"Pumpkin<\/a><\/div>

Pumpkin Oatmeal<\/a><\/h2>
Nutrition Facts<\/b>
1 cup: 183 calories, 3g fat (1g saturated fat), 5mg cholesterol, 329mg sodium, 34g carbohydrate (13g sugars, 5g fiber), 6g protein. Diabetic Exchanges<\/b>: <\/B>2 starch, 1\/2 fat.<\/div>
Talk about healthy meal prep<\/a>! Dump a few easy ingredients into your slow cooker before bed, and wake up to pumpkin spice heaven. These healthy oats are so tasty you'll think you're eating dessert!
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\"Pumpkin<\/a><\/div>

Pumpkin Pecan Frozen Yogurt<\/a><\/h2>
Nutrition Facts<\/b>
1\/2 cup: 161 calories, 3g fat (1g saturated fat), 2mg cholesterol, 69mg sodium, 30g carbohydrate, 1g fiber), 5g protein.<\/div>
Forget the calorie-dense, sugary stuff. All you need is a little fat-free frozen yogurt and some canned pumpkin to enjoy this creamy fall treat.
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\"Fresh<\/a><\/div>

Fresh Pumpkin Soup<\/a><\/h2>
Nutrition Facts<\/b>
1 cup: 102 calories, 2g fat (1g saturated fat), 0 cholesterol, 567mg sodium, 22g carbohydrate (0 sugars, 3g fiber), 3g protein. Diabetic Exchanges<\/b>: <\/B>1 starch, 1\/2 fruit.<\/div>
If you usually have to slog through eating your fruits and vegetables, we've got the solution. This soup is heartwarming on a cozy autumn day, but sneaks in tart apples and nutritious vegetables. Sprinkle with toasted pumpkin seeds for a healthy garnish.
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\"Chicken<\/a><\/div>

Chicken with Sugar Pumpkins and Apricots<\/a><\/h2>
Nutrition Facts<\/b>
1 chicken thigh with 1 cup pumpkin: 318 calories, 10g fat (3g saturated fat), 76mg cholesterol, 376mg sodium, 36g carbohydrate (20g sugars, 3g fiber), 24g protein. Diabetic Exchanges<\/b>: <\/B>2 starch, 3 lean meat, 1\/2 fat.<\/div>
If you're bored with your chicken dinner routine, you've got to try this Moroccan chicken recipe. Bursting with North African spices, this chicken is accompanied by fall vegetables and citrus. It's made in a slow cooker, so once you pop in the ingredients, you can just walk away.
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Healthy Pumpkin Recipes FAQ<\/h2>\r\n

Is canned pumpkin healthy?<\/h3>\r\nOne cup of canned pumpkin has less than 100 calories and 7 grams of fiber\u2014that's 25% of the recommended daily value (DV). It's also a good source of iron, magnesium, potassium, vitamin E and several B vitamins, while giving you over 200% DV of vitamin A. Just make sure you're using 100% canned pumpkin and not pumpkin pie filling, which comes loaded with added sugars.\r\n

What's the healthiest way to eat canned pumpkin?<\/h3>\r\nCanned pumpkin can be added to any nutrient-dense meal or snack to add fiber, antioxidants and essential vitamins and minerals. Add it to soup, stir it into whole-grain pasta, or use it to flavor smoothies or oatmeal for a nutrient boost.\r\n

How can I make pumpkin recipes healthier?<\/h3>\r\nUse these simple tricks to boost the nutrition of any pumpkin recipe:\r\n