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29 Diabetic-Friendly Pumpkin Recipes

People with diabetes can enjoy fall’s favorite flavor, too! These healthy pumpkin recipes are perfect for welcoming cooler weather.

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Black Bean 'n' Pumpkin Chili

Black Bean 'n' Pumpkin Chili

My family is crazy about this slow cooker chili because it uses ingredients you don't usually find in chili. Believe it or not, I discovered that pumpkin is what makes the dish so special. Cook up a big batch and freeze some for later; it tastes even better reheated. —Deborah Vliet, Holland, Michigan
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Pumpkin Banana Muffins

Two quick bread flavors combine in one tasty morning treat. This pumpkin banana muffin recipe features good-for-you ingredients like whole wheat flour and cozy fall spices.
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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 Exps Pcbz19 130563 E04 25 3b 2

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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Healthy Chipotle Chicken Pumpkin Pizza  Exps Tohon20 246665 B06 04 5b 5

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
6 / 29

Pumpkin Pecan Frozen Yogurt

I always keep fat-free frozen yogurt on hand. By combining it with just four other ingredients, I can quickly whip up this great-tasting treat.—Anne Smithson, Cary, North Carolina
7 / 29
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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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Creamy Pumpkin Hummus

I love to serve this pumpkin hummus with sliced apples, pears and pita chips. Top it with toasted pumpkin seeds, a drizzle of pumpkin oil and even fried sage leaves. —James Schend, Taste of Home Deputy Editor
10 / 29

Cranberry-Pumpkin Spice Cake

Even though this is a light dessert, my kids love it. Since it's so popular, I stock up on canned pumpkin in the fall when it's on sale so I can make it all year long. —Cami LaForge, Murray, Utah
11 / 29

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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Pressure Cooker Curried Pumpkin Risotto Exps Tohon19 235182 B06 05 1b 2

Pressure Cooker Curried Pumpkin Risotto

This easy pumpkin risotto tastes like fall and gets a flavor boost from the curry. —Andrea Reaves, Stephens City, Virginia
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Pumpkin-Coconut Soup

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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Butterscotch Pumpkin Mousse

Guests savor every creamy, spoonful of this spiced autumn dessert. It tastes so good, no one guesses that it's actually low in fat. —Patricia Sidloskas, Anniston, Alabama
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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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Comforting Barley & Pumpkin Beef Stew

There's nothing more comforting than a bowl of beef stew—unless, of course, it's a bowl of steaming hot beef stew loaded with lots and lots of barley. Now this is comfort food at its best—a bowl of stew robust enough to be a meal on its own. Rinsing the barley will help remove any dust, dirt or debris. —Colleen Delawder, Herndon, Virginia
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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 Pie Smoothie

I wanted pumpkin pie for breakfast but without the effort. This smoothie delivers that wonderful pumpkin-cinnamon combo. Dress it up with a little whipped cream and a sprinkle of granola on top. —Alisa Christensen, Rancho Santa Margarita, California
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Pumpkin Lasagna

I especially like this comforting fall dish because it's vegetarian. 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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Ribbon Pumpkin Bread

"No one will guess they're eating lighter when you serve moist slices of this pretty pumpkin bread with a ribbon of cream cheese inside," assures Beth Ask, Ulster, Pennsylvania.
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Black Bean & Pumpkin Chili

This is my kind of chili – thick and hearty. Try sweet potato or butternut squash instead of pumpkin, and serve over quinoa, barley, brown rice or farro. —Jean Ecos, Hartland, WI
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Layered Pumpkin Cheesecake Bars

Enjoy this holiday dessert without worrying about calories. Plus it is so luscious that no one will guess that it is light! —Jean Ecos, Hartland, Wisconsin
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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 Pie Custard

Instead of pumpkin pie, try this flavorful light holiday dessert. My husband’s aunt shared the recipe after she brought this treat to a family party. —Nancy Zimmerman, Cape May Court House, New Jersey
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Pumpkin with Walnuts and Blue Cheese

Don't hold off on serving pumpkin, thinking it can be only the finale to dinner. Bring it to the forefront with this unique and lovely side dish that will garner you lots of recipe requests. —Laurie Bock, Lynden, Washington
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Lentil Pumpkin Soup

Garlic and spices brighten up my hearty pumpkin soup. It’s just the thing we need on a chilly fall day. —Laura Magee, Houlton, Wisconsin
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Pumpkin and Plantain Mash

Beautiful and simple to prepare, this blend of pumpkin and plantain is perfectly flavored with roasted garlic and caramelized shallots.—Donna Noel, Gray, Maine

Peggy Woodward, RDN
Peggy is a Senior Food Editor for Taste of Home. In addition to curating recipes, she writes articles, develops recipes and is our in-house nutrition expert. She studied dietetics at the University of Illinois and completed post-graduate studies at the Medical University of South Carolina to become a registered dietitian nutritionist. Peggy has more than 20 years of experience in the industry. She’s a mom, a foodie and enjoys being active in her rural Wisconsin community.

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