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35 Healthy Pumpkin Recipes to Make This Fall

From cozy soups to creamy desserts, these healthy pumpkin recipes are here to make sure you don’t miss out this fall.

scooping out seeds from a pumpkinTMB studio

Rich in vitamins, minerals and antioxidants, pumpkin is a smart way to add nutrition to desserts, but it’s awesome in main dishes and sides, too. We’ve gathered our favorite healthy pumpkin recipes—both sweet and savory—so that you can enjoy this fall squash in all of its delicious forms.

Learn more about pumpkin’s health benefits.

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Autumn Pumpkin Chili Exps Cwon19 159209 E06 06 4b 2

Autumn Pumpkin Chili

Nutrition Facts
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: 3 lean meat, 1 starch, 1 vegetable, 1 fat.

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 Chipotle Chicken Pumpkin Pizza  Exps Tohon20 246665 B06 04 5b 14

Spicy Chicken Pumpkin Pizza

Nutrition Facts
1 piece: 225 calories, 9g fat (3g saturated fat), 37mg cholesterol, 504mg sodium, 21g carbohydrate (4g sugars, 3g fiber), 15g protein. Diabetic Exchanges: 2 lean meat, 1 starch, 1 vegetable, 1/2 fat.

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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Pumpkin Banana Muffins Exps Pcbbz19 50362 B04 11 1b 15

Pumpkin Banana Muffins

Nutrition Facts
1 muffin: 153 calories, 5g fat (1g saturated fat), 28mg cholesterol, 262mg sodium, 25g carbohydrate (11g sugars, 2g fiber), 3g protein. Diabetic Exchanges: 1-1/2 starch, 1/2 fat.

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 Rice In Baked Pumpkin Exps Pcbbz19 40481 E09 19 1b 18

Scented Rice in Baked Pumpkin

Nutrition Facts
1 each: 389 calories, 15g fat (2g saturated fat), 0 cholesterol, 309mg sodium, 62g carbohydrate (13g sugars, 5g fiber), 7g protein.

Here’s how to make use of all those pretty pumpkins—slice 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 Pumpkin Hummus

Nutrition Facts
1/4 cup: 153 calories, 12g fat (2g saturated fat), 0 cholesterol, 104mg sodium, 9g carbohydrate (2g sugars, 3g fiber), 4g protein. Diabetic Exchanges: 2-1/2 fat, 1/2 starch.

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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Pumpkin Fries With Chipotle Maple Sauce  Exps Thcom19 236034 E02 27 6b 18

Air-Fryer Pumpkin Fries

Nutrition Facts
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.

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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Best Curried Pumpkin Soup

Nutrition Facts
1 cup: 155 calories, 7g fat (5g saturated fat), 26mg cholesterol, 536mg sodium, 18g carbohydrate (11g sugars, 2g fiber), 6g protein. Diabetic Exchanges: 1-1/2 starch, 1-1/2 fat.

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 Pumpkin Salad with Orange Dressing

Nutrition Facts
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: 3 fat, 2 starch, 1 vegetable.

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 Crust Pumpkin Pie Exps Pcbz18 21735 B04 27 2b 1

No-Crust Pumpkin Pie

Nutrition Facts
1 piece: 211 calories, 4g fat (2g saturated fat), 87mg cholesterol, 49mg sodium, 40g carbohydrate (35g sugars, 3g fiber), 5g protein.

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 And Chicken Sausage Hash  Exps Tohon20 246786 B06 04 2b 4

Pumpkin and Chicken Sausage Hash

Nutrition Facts
1 serving: 260 calories, 14g fat (3g saturated fat), 60mg cholesterol, 634mg sodium, 19g carbohydrate (13g sugars, 2g fiber), 16g protein. Diabetic Exchanges: 2 lean meat, 1-1/2 fat, 1 starch.

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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Layered Pumpkin Cheesecake Bars Exps Pcbz18 46052 B04 27 5b 6

Layered Pumpkin Cheesecake Bars

Nutrition Facts
1 bar: 117 calories, 6g fat (4g saturated fat), 31mg cholesterol, 135mg sodium, 13g carbohydrate (9g sugars, 0 fiber), 3g protein. Diabetic Exchanges: 1 starch, 1 fat.

It’s officially the season of heavy holiday food. If you want to keep your dessert offering light without compromising on flavor, indulge in this layered pumpkin cheesecake. Its reduced-fat ingredients make it a guilt-free treat.
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Pumpkin Cauliflower Garlic Mash Exps176897 Th143193d04 09 6b Rms 5

Pumpkin & Cauliflower Garlic Mash

Nutrition Facts
2/3 cup: 87 calories, 4g fat (2g saturated fat), 9mg cholesterol, 482mg sodium, 12g carbohydrate (5g sugars, 4g fiber), 4g protein. Diabetic Exchanges: 1 vegetable, 1/2 starch, 1/2 fat.

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 Pecan Custard Exps Pcbz19 130563 E04 25 3b 4

Pumpkin Pecan Custard

Nutrition Facts
1/2 cup: 213 calories, 9g fat (3g saturated fat), 11mg cholesterol, 160mg sodium, 27g carbohydrate (21g sugars, 3g fiber), 7g protein. Diabetic Exchanges: 2 starch, 1-1/2 fat.

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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Pressure Cooker Curried Pumpkin Risotto Exps Tohon19 235182 B06 05 1b 4

Pressure Cooker Curried Pumpkin Risotto

Nutrition Facts
1/2 cup: 163 calories, 3g fat (0 saturated fat), 0 cholesterol, 369mg sodium, 30g carbohydrate (2g sugars, 2g fiber), 4g protein. Diabetic exchanges: 2 starch, 1/2 fat.

This lightened-up Instant Pot risotto gets its creaminess from canned pumpkin rather than heavy cream and cheese, making it lower in calories and fat. It’s also naturally gluten-free and vegan, so it’s a great dinner choice for the next time you’re hosting guests with dietary restrictions.
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Pumpkin Pie Smoothies Exps Sdon16 145412 A06 07 6b 5

Pumpkin Pie Smoothies

Nutrition Facts
1-1/4 cups: 256 calories, 6g fat (4g saturated fat), 25mg cholesterol, 86mg sodium, 46g carbohydrate (37g sugars, 5g fiber), 7g protein.

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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Vegan Pumpkin Bread Exps Ft20 92715 F 0910 1 4

Vegan Pumpkin Bread

Nutrition Facts
1 slice: 190 calories, 7g fat (1g saturated fat), 0 cholesterol, 159mg sodium, 31g carbohydrate (19g sugars, 1g fiber), 2g protein.

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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Pumpkin-Lentil Soup

Nutrition Facts
1-1/3 cups: 244 calories, 1g fat (0 saturated fat), 0 cholesterol, 857mg sodium, 44g carbohydrate (6g sugars, 11g fiber), 15g protein.

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 & Rice Stuffed Pumpkins

Nutrition Facts
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: 2 starch, 1 high-fat meat.

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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Exps170566 Hca153382d11 06 13b 8

Roasted Pumpkin and Brussels Sprouts

Nutrition Facts
3/4 cup: 152 calories, 9g fat (1g saturated fat), 0 cholesterol, 255mg sodium, 17g carbohydrate (4g sugars, 3g fiber), 4g protein. Diabetic Exchanges: 2 fat, 1 starch.

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 Lasagna Exps Pcbbz17 45358 C03 23 5b 4

Pumpkin Lasagna

Nutrition Facts
1 piece: 310 calories, 12g fat (6g saturated fat), 36mg cholesterol, 497mg sodium, 32g carbohydrate (7g sugars, 5g fiber), 17g protein. Diabetic Exchanges: 2 starch, 2 fat, 1 lean meat.

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 Gnocchi In Sage Butter Exps86648 Hca2081250a09 17 2b Rms 1

Pumpkin Gnocchi in Sage Butter

Nutrition Facts
2/3 cup: 394 calories, 23g fat (14g saturated fat), 60mg cholesterol, 312mg sodium, 41g carbohydrate (3g sugars, 4g fiber), 6g protein.

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 Pumpkin Waffles Exps Frbz22 95707 Gns 03 25 4b 8

Buttermilk Pumpkin Waffles

Nutrition Facts
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: 2 starch, 1 fat.

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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Butterscotch Pumpkin Mousse

Nutrition Facts
2/3 cup: 95 calories, 0 fat (0 saturated fat), 2mg cholesterol, 351mg sodium, 19g carbohydrate (8g sugars, 1g fiber), 4g protein.

If you’re looking for a spiced autumn dessert that keeps calories at bay, you’ll love this butterscotch pumpkin mousse. The recipe calls for sugar-free pudding mix, fat-free milk and fat-free whipped topping, making it utterly delectable and light on calories.
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Slow Cooker Pumpkin Chicken Tagine Exps Tohesodr21 246131 E02 17 5b 3

Slow-Cooker Chicken Tagine with Pumpkin

Nutrition Facts
1 serving: 400 calories, 14g fat (3g saturated fat), 76mg cholesterol, 668mg sodium, 42g carbohydrate (18g sugars, 10g fiber), 28g protein.

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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Exps82264 Th143195c07 30 4b 2

Fluffy Pumpkin Pancakes

Nutrition Facts
3 pancakes: 360 calories, 11g fat (2g saturated fat), 109mg cholesterol, 579mg sodium, 55g carbohydrate (23g sugars, 5g fiber), 13g protein.

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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Black Bean N Pumpkin Chili Exps41384 Th132767c05 10 1bc Rms 19

Black Bean ‘n’ Pumpkin Chili

Nutrition Facts
1 cup: 192 calories, 5g fat (1g saturated fat), 28mg cholesterol, 658mg sodium, 21g carbohydrate (5g sugars, 7g fiber), 16g protein. Diabetic Exchanges: 2 lean meat, 1-1/2 starch, 1/2 fat.

The secret ingredient to the perfect chili? Pumpkin! Cook up a big batch and freeze some for later—it’s even better the second time!
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Pumpkin Filled Crescent Rolls Exps Pcbz18 41507 D04 27 3b 5

Pumpkin-Filled Crescent Rolls

Nutrition Facts
1 roll: 156 calories, 10g fat (5g saturated fat), 41mg cholesterol, 106mg sodium, 15g carbohydrate (4g sugars, 1g fiber), 2g protein.

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 Barbecue Chicken Over Grits Exps Pcbbz17 49663 D03 23 4b 3

Shredded Barbecue Chicken over Grits

Nutrition Facts
1 serving: 345 calories, 9g fat (4g saturated fat), 62mg cholesterol, 718mg sodium, 42g carbohydrate (17g sugars, 4g fiber), 25g protein. Diabetic Exchanges: 3 lean meat, 2-1/2 starch, 1 fat.

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 with Walnuts and Blue Cheese

Nutrition Facts
1 serving: 154 calories, 11g fat (2g saturated fat), 6mg cholesterol, 500mg sodium, 12g carbohydrate (4g sugars, 2g fiber), 4g protein. Diabetic Exchanges: 2 fat, 1 starch.

If you’re looking for the perfect pumpkin side dish, this is it. With a healthy sprinkle of blue cheese and walnuts, this dish is full of vitamins and minerals. Plus, it’s got healthy fats and a bit of protein.
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Pumpkin and Plantain Mash

Nutrition Facts
2/3 cup: 216 calories, 8g fat (4g saturated fat), 15mg cholesterol, 355mg sodium, 35g carbohydrate (7g sugars, 2g fiber), 4g protein. Diabetic Exchanges: 2 vegetable, 1-1/2 fat, 1 starch.

Skip the bread! This irresistible side dish is a complex carb, which means it’s full of healthy nutrients. Plus, it’ll fill you up quickly and keep you full longer, so that you can maintain a healthy diet.
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Comforting Barley & Pumpkin Beef Stew

Nutrition Facts
1-1/2 cups: 211 calories, 8g fat (2g saturated fat), 35mg cholesterol, 819mg sodium, 20g carbohydrate (3g sugars, 4g fiber), 15g protein. Diabetic Exchanges: 2 lean meat, 1 starch, 1 fat.

Pumpkin and barley make this stew robust enough to be a hearty dinner. It’s packed with calcium and healthy fiber, so you can feel good about filling up on this soul-warming fall dinner.
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Pumpkin Spice Oatmeal

Pumpkin Spice Oatmeal

Nutrition Facts
1 cup: 183 calories, 3g fat (1g saturated fat), 5mg cholesterol, 329mg sodium, 34g carbohydrate (13g sugars, 5g fiber), 6g protein. Diabetic Exchanges: 2 starch, 1/2 fat.

Talk about healthy meal prep! 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 Pecan Frozen Yogurt

Nutrition Facts
1/2 cup: 161 calories, 3g fat (1g saturated fat), 2mg cholesterol, 69mg sodium, 30g carbohydrate, 1g fiber), 5g protein.

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 Pumpkin Soup

Nutrition Facts
1 cup: 102 calories, 2g fat (1g saturated fat), 0 cholesterol, 567mg sodium, 22g carbohydrate (0 sugars, 3g fiber), 3g protein. Diabetic Exchanges: 1 starch, 1/2 fruit.

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 with Sugar Pumpkins & Apricots

Nutrition Facts
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: 2 starch, 3 lean meat, 1/2 fat.

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.

Hannah Pugh
Hannah Pugh is a former assistant editor for Taste of Home. She focused on writing affiliate content product reviews, newsletters and recipe collections. In her free time, she can be found sipping coffee at cafes, reading or rock climbing with her husband.