Craving that cozy pumpkin flavor without the guilt? You’re in the right place! As autumn leaves begin to fall, we’ve gathered 26 wholesome pumpkin recipes that deliver all the comfort and flavor you love—from quick weeknight dinners to decadent desserts. Get ready to discover delicious ways to enjoy this seasonal superstar while keeping things healthy and satisfying. Let’s dive into these mouthwatering creations!
Creamy Pumpkin and Lentil Soup
Crank up your cozy season with this velvety pumpkin and lentil soup that’s ready in under 30 minutes. Combine rich pumpkin puree with protein-packed lentils for a bowl that’s both nourishing and deeply satisfying. Perfect for busy weeknights or meal prep—this soup delivers big flavor with minimal effort.
Ingredients
– 1 tbsp olive oil (or avocado oil)
– 1 medium yellow onion, diced
– 2 cloves garlic, minced
– 1 (15 oz) can pumpkin puree (not pumpkin pie filling)
– 1 cup red lentils, rinsed
– 4 cups vegetable broth (low sodium if preferred)
– 1 tsp smoked paprika
– ½ tsp ground cumin
– ¼ tsp cayenne pepper (optional, for heat)
– ½ cup full-fat coconut milk, shaken
– Salt and black pepper to taste
Instructions
1. Heat olive oil in a large pot over medium heat until shimmering.
2. Add diced onion and cook for 5 minutes, stirring occasionally, until translucent.
3. Stir in minced garlic and cook for 1 minute until fragrant—don’t let it brown.
4. Pour in pumpkin puree, rinsed lentils, vegetable broth, smoked paprika, cumin, and cayenne (if using).
5. Bring to a boil, then reduce heat to low and simmer uncovered for 20 minutes, stirring occasionally.
6. Stir in coconut milk and simmer for 2 more minutes to warm through.
7. Season with salt and black pepper, starting with ½ tsp salt and adjusting as needed.
8. Use an immersion blender directly in the pot to puree until smooth, or carefully transfer to a countertop blender in batches.
9. Ladle into bowls and serve immediately.
Keep it creamy and comforting by blending while hot for the silkiest texture. This soup thickens as it cools—thin with extra broth if needed. Garnish with toasted pumpkin seeds or a swirl of coconut milk for extra flair.
Wholesome Pumpkin Oatmeal Pancakes
Unleash your inner brunch goals with these cozy pumpkin oatmeal pancakes. Upgrade your morning routine with fluffy stacks packed with fall flavor and wholesome ingredients. You’ll want to make these on repeat all season long.
Ingredients
– 1 cup old-fashioned oats (not instant)
– 1 cup all-purpose flour
– 2 tsp baking powder
– 1 tsp pumpkin pie spice (or cinnamon + nutmeg combo)
– ½ tsp salt
– 1 cup pumpkin puree (not pumpkin pie filling)
– 1 cup milk (dairy or plant-based)
– 2 large eggs
– 2 tbsp maple syrup (plus extra for serving)
– 2 tbsp melted butter (or coconut oil)
– 1 tsp vanilla extract
– Butter or oil for cooking
Instructions
1. Combine oats, flour, baking powder, pumpkin pie spice, and salt in a large bowl.
2. Whisk pumpkin puree, milk, eggs, maple syrup, melted butter, and vanilla in a separate bowl until smooth.
3. Pour wet ingredients into dry ingredients and stir until just combined—don’t overmix.
4. Let batter rest for 5 minutes to allow oats to soften slightly.
5. Heat a non-stick skillet or griddle over medium heat (350°F if using electric griddle).
6. Lightly grease the cooking surface with butter or oil.
7. Pour ¼ cup batter for each pancake onto the hot surface.
8. Cook for 2-3 minutes until bubbles form on the surface and edges look set.
9. Flip pancakes carefully using a thin spatula.
10. Cook for another 1-2 minutes until golden brown and cooked through.
11. Transfer cooked pancakes to a warm plate.
12. Repeat with remaining batter, greasing the pan between batches as needed.
Vibrant orange stacks deliver tender, moist interiors with satisfying texture from the oats. The cozy pumpkin spice flavor pairs perfectly with extra maple syrup drizzle or a dollop of whipped cream. Try stacking them high with toasted pecans and caramelized bananas for the ultimate fall brunch centerpiece.
Healthy Pumpkin Quinoa Salad with Cranberries
Whip up this vibrant fall salad that’s packed with flavor and ready in minutes. Toss quinoa with roasted pumpkin, tart cranberries, and a zesty maple dressing for a meal that’s as nutritious as it is delicious. Perfect for meal prep or a quick lunch that actually satisfies.
Ingredients
– 1 cup quinoa, rinsed well (or sub with couscous for quicker cooking)
– 1 ½ cups cubed pumpkin, ½-inch pieces (butternut squash works too)
– ½ cup dried cranberries (unsweetened preferred for less sugar)
– ¼ cup olive oil (or any neutral oil like avocado)
– 2 tbsp maple syrup (adjust for sweetness)
– 1 tbsp apple cider vinegar (fresh lemon juice also works)
– ½ tsp cinnamon (add a pinch of nutmeg for extra warmth)
– ¼ tsp salt (fine sea salt or kosher)
– 2 cups water (for cooking quinoa)
Instructions
1. Preheat your oven to 400°F and line a baking sheet with parchment paper.
2. Toss pumpkin cubes with 1 tbsp olive oil and spread them in a single layer on the baking sheet.
3. Roast pumpkin for 20–25 minutes, flipping halfway, until edges are golden and tender when pierced with a fork.
4. While pumpkin roasts, rinse quinoa under cold water in a fine-mesh strainer until water runs clear to remove bitterness.
5. Combine quinoa and 2 cups water in a saucepan, bring to a boil over high heat, then reduce to low, cover, and simmer for 15 minutes.
6. Remove quinoa from heat, let it sit covered for 5 minutes, then fluff with a fork to separate grains.
7. Whisk remaining olive oil, maple syrup, apple cider vinegar, cinnamon, and salt in a small bowl until emulsified.
8. In a large bowl, combine cooked quinoa, roasted pumpkin, dried cranberries, and drizzle with the dressing.
9. Gently toss everything together until evenly coated, being careful not to mash the pumpkin.
Enjoy this salad warm or chilled—the fluffy quinoa pairs with sweet pumpkin and chewy cranberries for a texture party. Serve it over greens, stuff into wraps, or top with toasted nuts for extra crunch.
Spiced Pumpkin and Chickpea Stew
Ooh, fall just got a major flavor upgrade. This cozy stew brings the heat with warming spices and creamy pumpkin. Get ready to wow your taste buds in under 30 minutes.
Ingredients
– 2 tbsp olive oil (or any neutral oil)
– 1 medium yellow onion, diced
– 3 garlic cloves, minced
– 1 tbsp grated fresh ginger
– 1 (15 oz) can pumpkin puree (not pumpkin pie filling)
– 1 (15 oz) can chickpeas, drained and rinsed
– 1 (14.5 oz) can diced tomatoes
– 4 cups vegetable broth
– 1 tsp ground cumin
– 1/2 tsp smoked paprika
– 1/4 tsp cayenne pepper (adjust to taste)
– 1/2 cup full-fat coconut milk
– 1/4 cup chopped fresh cilantro
– Salt to taste
Instructions
1. Heat olive oil in a large pot over medium heat until shimmering.
2. Add diced onion and cook for 5 minutes, stirring occasionally, until translucent.
3. Add minced garlic and grated ginger, cooking for 1 minute until fragrant.
4. Stir in ground cumin, smoked paprika, and cayenne pepper, toasting for 30 seconds to release oils.
5. Pour in pumpkin puree, stirring constantly for 2 minutes to deepen flavor.
6. Add drained chickpeas and diced tomatoes with their juices, mixing thoroughly.
7. Pour in vegetable broth, scraping bottom of pot to incorporate browned bits.
8. Bring stew to a boil, then reduce heat to low and simmer uncovered for 15 minutes.
9. Stir in coconut milk and simmer for 5 more minutes until slightly thickened.
10. Remove from heat and stir in chopped cilantro.
11. Season with salt, starting with 1/2 tsp and adjusting as needed.
Rich, velvety pumpkin melts into the broth while chickpeas add satisfying texture. The coconut milk creates a luxurious creaminess that balances the warming spices perfectly. Serve over quinoa or with crusty bread for dipping into every last bit.
Gluten-Free Pumpkin Muffins with Walnuts
Venture into fall baking with these gluten-free pumpkin muffins that deliver serious flavor and texture. Grab your walnuts and get ready for the coziest bake of the season—these come together fast and disappear faster.
Ingredients
– 2 cups gluten-free 1:1 baking flour
– 1 cup pumpkin puree (not pumpkin pie filling)
– ¾ cup brown sugar
– ½ cup vegetable oil (or any neutral oil)
– 2 large eggs
– 1 tsp baking soda
– 1 tsp cinnamon
– ½ tsp nutmeg
– ½ tsp salt
– ¾ cup chopped walnuts
Instructions
1. Preheat your oven to 375°F and line a 12-cup muffin tin with paper liners.
2. Whisk together the gluten-free flour, baking soda, cinnamon, nutmeg, and salt in a medium bowl.
3. In a separate large bowl, vigorously beat the brown sugar, vegetable oil, and eggs until fully combined and slightly frothy.
4. Stir the pumpkin puree into the wet ingredients until no streaks remain.
5. Gradually fold the dry ingredients into the wet mixture using a spatula—mix just until combined to avoid tough muffins.
6. Gently fold in ½ cup of the chopped walnuts, reserving the rest for topping.
7. Divide the batter evenly among the 12 muffin cups, filling each about ¾ full.
8. Sprinkle the remaining ¼ cup walnuts evenly over the muffin tops.
9. Bake at 375°F for 18–22 minutes, until the tops spring back when lightly pressed and a toothpick inserted comes out clean.
10. Cool the muffins in the pan for 5 minutes before transferring to a wire rack.
Serve these warm for the ultimate treat—the crumb stays incredibly moist thanks to the pumpkin, while walnuts add a satisfying crunch. Store any leftovers in an airtight container, but we doubt there will be many.
Nutrient-Rich Pumpkin and Spinach Lasagna
Elevate your fall dinner game with this creamy, veggie-packed lasagna. Embrace pumpkin’s natural sweetness balanced by earthy spinach and rich cheeses. Forget boring pasta—this dish delivers serious comfort with every layered bite.
Ingredients
– 1 (15 oz) can pumpkin puree (not pumpkin pie filling)
– 10 oz frozen spinach, thawed and squeezed dry
– 12 no-boil lasagna noodles
– 2 cups whole milk ricotta cheese
– 1 cup grated Parmesan cheese, divided
– 2 cups shredded mozzarella cheese
– 1 large egg
– 3 cloves garlic, minced
– 1 tsp dried sage (or 1 tbsp fresh, chopped)
– 1/2 tsp nutmeg
– 2 cups marinara sauce (store-bought or homemade)
– 2 tbsp olive oil
– 1/2 tsp salt
– 1/4 tsp black pepper
Instructions
1. Preheat your oven to 375°F.
2. Heat olive oil in a large skillet over medium heat for 1 minute.
3. Add minced garlic and cook for 30 seconds until fragrant.
4. Stir in pumpkin puree, dried sage, nutmeg, salt, and pepper.
5. Cook the pumpkin mixture for 3 minutes, stirring constantly.
6. Remove skillet from heat and set aside.
7. In a medium bowl, combine ricotta, 1/2 cup Parmesan, egg, and squeezed spinach.
8. Mix the ricotta filling until fully incorporated.
9. Spread 1/2 cup marinara sauce evenly in a 9×13 inch baking dish.
10. Arrange 4 lasagna noodles in a single layer over the sauce.
11. Spread half of the pumpkin mixture over the noodles using a spatula.
12. Top with half of the ricotta-spinach mixture, spreading evenly.
13. Sprinkle 1 cup mozzarella over the ricotta layer.
14. Repeat layers: 4 noodles, remaining pumpkin, remaining ricotta, and 1/2 cup marinara.
15. Finish with final 4 noodles, remaining marinara, remaining mozzarella, and remaining Parmesan.
16. Cover the baking dish tightly with aluminum foil.
17. Bake covered at 375°F for 30 minutes.
18. Remove foil and bake uncovered for 15 minutes until cheese is golden and bubbly.
19. Let the lasagna rest for 10 minutes before slicing. Keep those layers intact by allowing it to set properly.
20. Serve warm portions with a crisp green salad for contrast. Know that each slice reveals beautiful stripes of orange and green, with creamy ricotta balancing the savory pumpkin. The melted cheese forms a perfect golden crust while the noodles become tender without turning mushy. Try serving individual portions in rustic bowls for a cozy presentation that highlights the vibrant layers.
Vegan Pumpkin Coconut Curry
Pump up your fall cooking with this creamy, dreamy vegan curry that’s ready in under 30 minutes. Pack bold flavor with coconut milk, pumpkin puree, and warming spices—perfect for cozy weeknights. Grab your pot and let’s get simmering.
Ingredients
– 1 tbsp coconut oil (or any neutral oil)
– 1 yellow onion, diced
– 2 cloves garlic, minced
– 1 tbsp fresh ginger, grated
– 1 tbsp red curry paste (adjust to taste)
– 1 (15 oz) can pumpkin puree (not pie filling)
– 1 (13.5 oz) can full-fat coconut milk
– 1 cup vegetable broth
– 1 tbsp maple syrup (or coconut sugar)
– 1 tbsp soy sauce (or tamari for gluten-free)
– 1 tsp turmeric
– 1/2 tsp smoked paprika
– 1/4 tsp cayenne (optional, for heat)
– 1 (15 oz) can chickpeas, drained and rinsed
– 2 cups fresh spinach
– 1 lime, juiced
– Fresh cilantro, for garnish
Instructions
1. Heat 1 tbsp coconut oil in a large pot over medium heat until shimmering.
2. Add 1 diced yellow onion and cook for 5 minutes, stirring occasionally, until softened.
3. Stir in 2 minced garlic cloves and 1 tbsp grated ginger, cooking for 1 minute until fragrant.
4. Add 1 tbsp red curry paste and cook for 30 seconds to bloom the spices.
5. Pour in 1 can pumpkin puree, stirring constantly to combine with the aromatics.
6. Add 1 can coconut milk, 1 cup vegetable broth, 1 tbsp maple syrup, 1 tbsp soy sauce, 1 tsp turmeric, and 1/2 tsp smoked paprika.
7. Bring the mixture to a gentle boil, then reduce heat to low and simmer uncovered for 10 minutes.
8. Stir in 1 can chickpeas and cook for 5 more minutes to heat through.
9. Add 2 cups fresh spinach and cook for 2 minutes until wilted.
10. Turn off the heat and stir in juice from 1 lime.
11. Garnish with fresh cilantro before serving.
Zesty lime brightens the rich, velvety curry, while chickpeas add satisfying texture. Serve over jasmine rice or with naan for dipping—leftovers taste even better the next day as flavors meld together.
Low-Calorie Pumpkin Spice Smoothie
Unleash your autumn cravings without the calorie guilt. This pumpkin spice smoothie delivers all the cozy vibes in a protein-packed sip. Blend your way to seasonal satisfaction in under five minutes.
Ingredients
- 1 cup unsweetened almond milk (or any dairy-free milk)
- 1/2 cup canned pumpkin puree (not pumpkin pie filling)
- 1 frozen banana (for natural sweetness and creaminess)
- 1 scoop vanilla protein powder (about 1/4 cup)
- 1/2 tsp pumpkin pie spice
- 1/4 tsp ground cinnamon
- 1 cup ice cubes (adjust for thickness preference)
Instructions
- Measure 1 cup unsweetened almond milk and pour into your blender pitcher.
- Add 1/2 cup canned pumpkin puree directly from the can.
- Drop in 1 frozen banana that you’ve broken into 3-4 chunks.
- Sprinkle 1 scoop vanilla protein powder over the other ingredients.
- Measure 1/2 tsp pumpkin pie spice and 1/4 tsp ground cinnamon into the blender.
- Top with 1 cup ice cubes to reach the 4-cup line on your blender.
- Secure the blender lid tightly and blend on high speed for 45-60 seconds until completely smooth.
- Stop blending when no ice chunks remain and the texture appears creamy.
- Pour immediately into a 16-ounce glass while the smoothie is frosty cold.
Blend achieves a thick, milkshake-like consistency that clings to your spoon. The pumpkin spice shines through with warm cinnamon notes balancing the creamy banana base. Serve it in a hollowed-out mini pumpkin for an Instagram-worthy autumn presentation that tastes as good as it looks.
Whole Wheat Pumpkin Waffles
Brace your taste buds for the ultimate fall breakfast upgrade. These whole wheat pumpkin waffles deliver cozy spice and wholesome goodness in every crispy bite—perfect for chilly mornings when you need that extra comfort fuel.
Ingredients
– 1 ½ cups whole wheat flour (spoon and level for accuracy)
– 2 tsp baking powder (check it’s fresh for maximum lift)
– 1 tsp pumpkin pie spice (or mix cinnamon, ginger, nutmeg)
– ½ tsp salt
– 2 large eggs
– 1 ¼ cups milk (any type works)
– 1 cup pumpkin puree (not pumpkin pie filling)
– ¼ cup maple syrup (or honey)
– 3 tbsp melted butter (cooled slightly)
– 1 tsp vanilla extract
Instructions
1. Preheat your waffle iron to medium-high heat (375°F if yours has temperature control).
2. Whisk whole wheat flour, baking powder, pumpkin pie spice, and salt in a large bowl until fully combined.
3. In a separate bowl, beat eggs vigorously for 30 seconds until frothy.
4. Add milk, pumpkin puree, maple syrup, melted butter, and vanilla extract to the eggs.
5. Whisk the wet ingredients until the pumpkin is fully incorporated and no streaks remain.
6. Pour the wet mixture into the dry ingredients and stir gently—stop when just combined, even if lumps remain.
7. Let the batter rest for 5 minutes while your waffle iron heats fully.
8. Lightly grease the hot waffle iron with butter or cooking spray.
9. Pour ½ cup batter onto the center of the iron, spreading slightly if needed.
10. Close the lid and cook for 4-5 minutes until steam stops escaping and the waffle is deep golden brown.
11. Carefully remove the waffle with tongs or a fork—it should release easily when fully cooked.
12. Repeat with remaining batter, keeping cooked waffles warm in a 200°F oven on a baking sheet.
Hearty and aromatic, these waffles boast crispy edges with a tender, spiced interior that pairs beautifully with toasted pecans or a dollop of Greek yogurt. For a festive twist, try stacking them with cinnamon-apple compote or dunking in a spiced maple syrup for the ultimate autumn brunch centerpiece.
Pumpkin and Black Bean Chili
Veg out with this cozy bowl that’s perfect for crisp fall evenings. Packed with protein and warming spices, it comes together in under an hour. Your kitchen will smell incredible.
Ingredients
– 2 tbsp olive oil (or any neutral oil)
– 1 large yellow onion, diced
– 4 cloves garlic, minced
– 1 lb ground beef (optional, omit for vegan)
– 2 tbsp chili powder
– 1 tsp ground cumin
– 1 (15 oz) can pumpkin purée (not pumpkin pie filling)
– 1 (15 oz) can black beans, rinsed and drained
– 1 (15 oz) can diced tomatoes, undrained
– 4 cups vegetable broth (or beef broth if using meat)
– 1 tsp salt (adjust to taste)
– ½ tsp black pepper
Instructions
1. Heat olive oil in a large pot over medium-high heat until shimmering.
2. Add diced onion and cook for 5 minutes, stirring occasionally, until translucent.
3. Stir in minced garlic and cook for 1 minute until fragrant.
4. Add ground beef if using, breaking it up with a spoon, and cook for 6-8 minutes until browned.
5. Sprinkle chili powder and cumin over the mixture, stirring constantly for 1 minute to toast the spices.
6. Pour in pumpkin purée and stir thoroughly to combine with the meat and onions.
7. Add black beans, diced tomatoes with their juices, and vegetable broth.
8. Season with salt and black pepper, stirring to incorporate all ingredients.
9. Bring the chili to a boil, then reduce heat to low and simmer uncovered for 30 minutes.
10. Ladle the chili into bowls and serve immediately.
Melt into this thick, hearty chili where creamy pumpkin balances the smoky spices. Top with avocado slices or a dollop of sour cream for extra richness. It tastes even better the next day as the flavors fully meld together.
Roasted Pumpkin and Kale Salad
Kickstart your fall with this vibrant roasted pumpkin and kale salad that’s packed with texture and flavor. Roast the pumpkin until caramelized, then toss with massaged kale for a dish that’s both hearty and refreshing. This colorful bowl brings autumn to your table in under 30 minutes.
Ingredients
– 2 cups cubed pumpkin (1-inch pieces, butternut squash works too)
– 4 cups chopped kale (stems removed, lacinato or curly both work)
– 2 tbsp olive oil (or any neutral oil)
– 1 tbsp maple syrup (honey substitute if preferred)
– 1/4 cup pecans (toasted, walnuts make a good alternative)
– 2 oz goat cheese (crumbled, feta for tangier option)
– 1 tbsp apple cider vinegar (red wine vinegar works)
– 1/2 tsp salt (adjust to taste)
– 1/4 tsp black pepper (freshly cracked preferred)
Instructions
1. Preheat your oven to 400°F.
2. Toss pumpkin cubes with 1 tablespoon olive oil, maple syrup, and 1/4 teaspoon salt on a baking sheet.
3. Spread pumpkin in a single layer without overcrowding.
4. Roast for 20-25 minutes until edges are caramelized and tender when pierced with a fork.
5. While pumpkin roasts, place chopped kale in a large bowl.
6. Drizzle kale with remaining 1 tablespoon olive oil and apple cider vinegar.
7. Massage kale with your hands for 2 minutes until it darkens and softens.
8. Toast pecans in a dry skillet over medium heat for 3-4 minutes, shaking frequently until fragrant.
9. Remove roasted pumpkin from oven and let cool slightly.
10. Add warm pumpkin to the massaged kale bowl.
11. Sprinkle toasted pecans and crumbled goat cheese over the salad.
12. Season with remaining salt and black pepper.
13. Toss everything gently to combine.
Roasted pumpkin brings sweet caramelization against the earthy kale, while toasted pecans add crunch and goat cheese provides creamy tang. Serve this warm salad alongside grilled chicken or fold into grain bowls for a complete meal. The contrast between tender pumpkin and sturdy kale holds up beautifully for next-day lunches.
Savory Pumpkin and Herb Muffins
Zesty pumpkin meets savory herbs in these irresistible muffins. They bake up fluffy and golden, perfect for fall brunch or quick snacks. Grab your mixing bowls—this recipe comes together in under 30 minutes.
Ingredients
– 1 cup pumpkin puree (canned works great)
– 1 ½ cups all-purpose flour (spoon and level for accuracy)
– 2 large eggs (room temperature blends easier)
– ½ cup whole milk (or any milk alternative)
– ¼ cup olive oil (or any neutral oil)
– 2 tbsp fresh chopped sage (rosemary works too)
– 1 tsp baking powder
– ½ tsp salt
– ½ tsp black pepper (freshly cracked preferred)
– ½ cup shredded sharp cheddar (plus extra for topping)
– Muffin tin and paper liners (or grease well)
Instructions
1. Preheat your oven to 375°F and line a muffin tin with paper liners.
2. Whisk pumpkin puree, eggs, milk, and olive oil in a large bowl until fully combined.
3. In a separate bowl, mix flour, baking powder, salt, and black pepper.
4. Tip: For tender muffins, avoid overmixing—fold dry ingredients into wet until just combined.
5. Gently stir in chopped sage and shredded cheddar.
6. Divide batter evenly among 12 muffin cups, filling each ¾ full.
7. Sprinkle extra cheddar on top of each muffin for a golden crust.
8. Bake at 375°F for 18–22 minutes, until tops spring back when lightly pressed.
9. Tip: Check doneness with a toothpick—it should come out clean, not wet.
10. Cool muffins in the pan for 5 minutes, then transfer to a wire rack.
11. Tip: Let them rest 10 minutes before serving for the best texture.
Savory, herby, and subtly sweet from the pumpkin, these muffins have a moist crumb and cheesy top. Serve them warm with a pat of butter or alongside soup for dipping. They’re also fantastic sliced and toasted the next day.
Pumpkin and Avocado Toast
A seasonal twist on breakfast that’s creamy, savory, and ready in minutes. Grab your toaster and let’s make pumpkin and avocado toast—your new fall obsession.
Ingredients
– 2 slices sourdough bread (or thick-cut whole grain)
– 1/2 cup canned pumpkin purée (not pumpkin pie filling)
– 1 ripe avocado, pitted and peeled
– 1 tbsp olive oil (or any neutral oil)
– 1 tsp maple syrup (adjust to sweetness preference)
– 1/2 tsp smoked paprika
– 1/4 tsp garlic powder
– Pinch of red pepper flakes (optional, for heat)
– Salt and black pepper to taste
Instructions
1. Preheat your oven to 375°F and line a baking sheet with parchment paper.
2. Place the sourdough slices on the baking sheet and brush lightly with olive oil.
3. Toast the bread in the oven for 8–10 minutes, flipping halfway, until golden and crisp at the edges.
4. While the bread toasts, mash the avocado in a small bowl with a fork until smooth but slightly chunky.
5. In a separate bowl, whisk together the pumpkin purée, maple syrup, smoked paprika, garlic powder, salt, and black pepper until fully combined.
6. Spread the pumpkin mixture evenly over the toasted sourdough slices.
7. Top each slice with the mashed avocado, spreading it gently to cover the pumpkin layer.
8. Sprinkle with red pepper flakes for a hint of spice, if using.
9. Drizzle with any remaining olive oil and season with an extra pinch of salt.
Rich, velvety pumpkin meets buttery avocado in every bite—creamy and subtly spiced. Serve it with a fried egg on top for extra protein, or slice into strips for a party appetizer that wows.
Healthy Pumpkin Pie Breakfast Bars
Craving pumpkin pie but need breakfast on-the-go? These healthy bars deliver all the cozy spice flavor in a portable package. Make them Sunday, enjoy them all week!
Ingredients
– 2 cups rolled oats (not instant)
– 1 cup canned pumpkin puree (not pumpkin pie filling)
– ½ cup maple syrup (or honey)
– 2 large eggs
– ¼ cup coconut oil, melted (or any neutral oil)
– 1 tsp vanilla extract
– 1½ tsp pumpkin pie spice
– ½ tsp baking soda
– ¼ tsp salt
Instructions
1. Preheat your oven to 350°F and line an 8×8 inch baking pan with parchment paper.
2. In a large bowl, combine the rolled oats, pumpkin pie spice, baking soda, and salt.
3. In a separate bowl, whisk together the pumpkin puree, maple syrup, eggs, melted coconut oil, and vanilla extract until smooth.
4. Pour the wet ingredients into the dry ingredients and mix until just combined—don’t overmix.
5. Spread the batter evenly into the prepared pan using a spatula.
6. Bake for 25-30 minutes, until the edges are golden and the center springs back when lightly touched.
7. Let the bars cool completely in the pan on a wire rack before slicing.
8. Cut into 9 squares and store in an airtight container.
You’ll love the soft, chewy texture with that classic pumpkin pie warmth. Try warming a bar slightly and topping with Greek yogurt for a next-level breakfast!
Light Pumpkin and Apple Soup
Yield to fall cravings with this creamy dream. You’ll roast pumpkin and apples until caramelized, then blend into velvet. Seriously—this soup tastes like autumn in a bowl.
Ingredients
– 4 cups cubed pumpkin (about 1 small sugar pumpkin)
– 2 large apples, peeled and chopped (Honeycrisp or Granny Smith work great)
– 1 medium yellow onion, diced
– 3 cloves garlic, minced
– 4 cups vegetable broth (low-sodium if preferred)
– 1 cup heavy cream
– 2 tbsp olive oil (or any neutral oil)
– 1 tsp ground cinnamon
– 1/2 tsp ground nutmeg
– 1/4 tsp cayenne pepper (optional, for a subtle kick)
– Salt and black pepper to taste
Instructions
1. Preheat your oven to 400°F and line a baking sheet with parchment paper.
2. Toss pumpkin cubes, chopped apples, and diced onion with olive oil, cinnamon, nutmeg, and a pinch of salt on the baking sheet.
3. Roast for 25–30 minutes until pumpkin is fork-tender and apples have golden edges—this deepens the flavor.
4. Heat a large pot over medium heat and sauté minced garlic for 1 minute until fragrant, being careful not to burn it.
5. Add the roasted pumpkin, apples, and onion to the pot along with vegetable broth.
6. Bring the mixture to a boil, then reduce heat and simmer for 10 minutes to meld flavors.
7. Carefully blend the soup with an immersion blender until completely smooth, or transfer in batches to a countertop blender.
8. Stir in heavy cream and cayenne pepper (if using), and simmer for another 3–4 minutes until heated through.
9. Season with salt and black pepper to your preference, tasting as you go.
A silky texture hugs each spoonful, with sweet apple balancing earthy pumpkin. Drizzle with extra cream or top with toasted pepitas for crunch. It’s cozy enough for weeknights but fancy for guests.
Conclusion
These 26 pumpkin recipes prove that healthy eating can be absolutely delicious. Whether you’re craving something sweet or savory, there’s a guilt-free pumpkin treat waiting for you. We’d love to hear which recipes become your favorites—drop a comment below and don’t forget to share this roundup on Pinterest so others can enjoy these autumn delights too!
