As the leaves start to change colors and the crisp autumn air sets in, it’s time to get cozy with warm, comforting dishes that showcase the star of the season: pumpkin! This versatile gourd is packed with nutrients and can be used in a variety of delicious and healthy recipes. From savory soups and stews to sweet treats and breakfast options, we’ve rounded up 18 mouthwatering pumpkin recipes perfect for fall.
Whether you’re looking for a comforting bowl of soup or a nutritious snack to fuel your day, these recipes are sure to satisfy your cravings. And the best part? Each one is packed with wholesome ingredients that will leave you feeling full and satisfied, without sacrificing flavor.
In this article, we’ll explore a range of pumpkin-based dishes, from classic favorites like pumpkin pie and roasted pumpkin soup, to innovative twists like pumpkin-stuffed shells and pumpkin-spiced oatmeal muffins. Whether you’re a seasoned cook or just looking for some new ideas to try out, these recipes are sure to inspire your culinary creativity this fall.
Roasted Pumpkin and Quinoa Salad
A flavorful and nutritious salad that combines the natural sweetness of roasted pumpkin with the nutty taste of quinoa, perfect for a healthy meal or snack.
Ingredients:
– 1 small to medium-sized pumpkin (about 2 lbs), peeled and cubed
– 1 cup quinoa, rinsed and drained
– 2 cups water or vegetable broth
– 2 tbsp olive oil
– 1 onion, thinly sliced
– 2 cloves garlic, minced
– Salt and pepper, to taste
– Fresh herbs (such as parsley, sage, or thyme), chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C). Toss pumpkin cubes with 1 tbsp olive oil, salt, and pepper on a baking sheet. Roast for 30-40 minutes, or until tender.
2. Cook quinoa according to package instructions using 2 cups of water or broth. Drain and set aside.
3. In a large skillet, heat the remaining 1 tbsp olive oil over medium-high heat. Add sliced onion and cook until caramelized, about 5-7 minutes. Add minced garlic and cook for an additional minute.
4. Combine cooked quinoa, roasted pumpkin, and sautéed onion mixture in a bowl. Season with salt and pepper to taste. Garnish with chopped fresh herbs, if desired.
Cooking Time: About 45-50 minutes
Healthy Pumpkin Soup with Coconut Milk
This comforting soup combines the sweetness of pumpkin with the creaminess of coconut milk, making it a perfect fall treat. With only a few simple ingredients and quick cooking time, this recipe is sure to become a new favorite.
Ingredients:
– 1 small pumpkin (about 2 lbs), peeled, seeded, and cubed
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 4 cups vegetable broth
– 1 cup coconut milk
– 1 teaspoon ground cumin
– Salt and pepper, to taste
– Fresh cilantro, for garnish (optional)
Instructions:
1. In a large pot, heat the olive oil over medium heat. Add the onion and cook until softened, about 5 minutes.
2. Add the garlic and cook for an additional minute.
3. Add the pumpkin, vegetable broth, cumin, salt, and pepper. Bring to a boil, then reduce heat and simmer for 20-25 minutes, or until the pumpkin is tender.
4. Stir in the coconut milk and adjust seasoning as needed.
5. Serve hot, garnished with fresh cilantro if desired.
Cooking Time: 30-35 minutes
Pumpkin and Chickpea Curry
This recipe combines the warmth of Indian spices with the comfort of roasted pumpkin, all wrapped up in a flavorful and nutritious curry. Perfect for a cozy night in or as a healthy addition to your meal prep routine.
Ingredients:
– 1 medium pumpkin (about 2 lbs), peeled and cubed
– 1 can chickpeas (14 oz), drained and rinsed
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon curry powder
– 1/2 teaspoon turmeric
– 1/2 teaspoon cayenne pepper (optional)
– 1 can coconut milk (14 oz)
– Salt and pepper, to taste
– Fresh cilantro leaves, for garnish
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss pumpkin with 1 tablespoon olive oil, salt, and pepper on a baking sheet.
3. Roast pumpkin in the preheated oven for about 30 minutes, or until tender.
4. In a large skillet, heat remaining 1 tablespoon olive oil over medium heat.
5. Add onion and garlic; cook until softened, about 3-4 minutes.
6. Stir in cumin, curry powder, turmeric, and cayenne pepper (if using); cook for 1 minute.
7. Add chickpeas, roasted pumpkin, and coconut milk to the skillet.
8. Simmer curry over medium-low heat for 15-20 minutes or until heated through.
9. Season with salt and pepper to taste.
10. Garnish with fresh cilantro leaves, if desired.
Cooking Time: Approximately 45-50 minutes
Low-Sugar Pumpkin Spice Smoothie
Get your fall fix without the added sugar! This smoothie combines the warmth of pumpkin with the coziness of spices, all while keeping the sweetness level low.
Ingredients:
– 1/2 cup frozen pumpkin puree
– 1/2 banana, sliced
– 1/4 cup unsweetened almond milk
– 1 tablespoon honey
– 1/2 teaspoon ground cinnamon
– 1/4 teaspoon ground nutmeg
– Ice cubes (as needed)
Instructions:
1. Add all the ingredients to a blender and blend until smooth.
2. Taste and adjust the sweetness or spice level as desired.
3. Pour into a glass and serve immediately.
Cooking Time: None! Just blend and enjoy!
This low-sugar pumpkin spice smoothie is perfect for a quick breakfast, snack, or post-workout treat. With only 1 tablespoon of honey, you can indulge in the flavors without feeling guilty. So go ahead, get cozy, and sip on this delicious fall drink!
Baked Pumpkin and Kale Frittata
This autumn-inspired breakfast or brunch recipe combines the warmth of pumpkin with the earthiness of kale, wrapped in a fluffy egg frittata. A perfect blend of flavors and textures to start your day.
Ingredients:
– 2 large eggs
– 1/2 cup diced cooked pumpkin
– 1/2 cup chopped fresh kale
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– Salt and pepper to taste
– 1 tablespoon olive oil
– 1 tablespoon grated cheddar cheese (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large bowl, whisk together eggs and season with salt and pepper.
3. Add pumpkin, kale, onion, and garlic to the eggs; stir until combined.
4. Grease a 9-inch pie dish or tart pan with olive oil.
5. Pour the egg mixture into the prepared dish and smooth out.
6. Bake for 35-40 minutes or until the edges are golden brown and the center is set.
7. Sprinkle cheddar cheese on top (if using) and return to oven for an additional 2-3 minutes, until melted.
Cooking Time: 35-40 minutes
Servings: 4-6
Pumpkin and Lentil Stew
This flavorful stew is a perfect blend of comforting autumnal flavors, combining the sweetness of pumpkin with the earthy taste of lentils. It’s an easy and nutritious meal option for a chilly evening.
Ingredients:
– 1 medium onion, chopped
– 2 cloves of garlic, minced
– 1 cup brown or green lentils, rinsed and drained
– 1 can (15 oz) pumpkin puree
– 4 cups vegetable broth
– 1 teaspoon ground cumin
– 1/2 teaspoon smoked paprika
– Salt and pepper, to taste
– Fresh parsley or cilantro, chopped (optional)
Instructions:
1. In a large pot, sauté the onion and garlic until softened.
2. Add the lentils, pumpkin puree, vegetable broth, cumin, smoked paprika, salt, and pepper. Stir well.
3. Bring to a boil, then reduce heat and simmer for 35-40 minutes or until the lentils are tender.
4. Taste and adjust seasoning as needed.
5. Serve hot, garnished with chopped parsley or cilantro if desired.
Cooking Time: 35-40 minutes
Healthy Pumpkin Oatmeal Muffins
These moist and flavorful muffins are a perfect fall treat, packed with the warmth of pumpkin and the wholesomeness of oats. Made with wholesome ingredients and minimal added sugar, they’re a great breakfast or snack option for a busy day.
Ingredients:
– 1 cup rolled oats
– 1/2 cup canned pumpkin puree
– 1/2 cup mashed banana
– 1/4 cup honey
– 1 large egg
– 1/2 teaspoon baking powder
– 1/2 teaspoon salt
– 1/4 teaspoon ground cinnamon
– 1/4 teaspoon ground nutmeg
– 1/4 cup chopped walnuts (optional)
Instructions:
1. Preheat oven to 375°F (190°C). Line a 12-cup muffin tin with paper liners.
2. In a large bowl, combine oats, pumpkin puree, mashed banana, honey, egg, baking powder, salt, cinnamon, and nutmeg. Mix until well combined.
3. Fold in chopped walnuts, if using.
4. Divide batter evenly among muffin cups.
5. Bake for 20-22 minutes or until a toothpick inserted into the center of a muffin comes out clean.
Cooking Time: 20-22 minutes
Pumpkin and Black Bean Tacos
Pumpkin and Black Bean Tacos: A flavorful twist on traditional tacos, this recipe combines the warmth of pumpkin with the heartiness of black beans, all wrapped up in a crispy taco shell.
Ingredients:
– 1 small pumpkin (about 2 cups), cooked and mashed
– 1 can black beans, drained and rinsed
– 1 onion, diced
– 1 red bell pepper, diced
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– 1 teaspoon cumin
– Salt and pepper to taste
– 8-10 corn tortillas
– Optional toppings: avocado, sour cream, salsa, shredded cheese, cilantro
Instructions:
1. In a large skillet, heat the olive oil over medium-high heat. Add the onion and red bell pepper and cook until softened, about 5 minutes.
2. Add the garlic, cumin, salt, and pepper to the skillet and cook for an additional minute.
3. Stir in the mashed pumpkin and black beans. Cook for 2-3 minutes or until heated through.
4. Warm the tortillas by wrapping them in a damp paper towel and microwaving for 20-30 seconds.
5. Assemble the tacos by spooning the pumpkin-black bean mixture onto a tortilla, followed by your desired toppings.
Cooking Time: 15-20 minutes
Grilled Pumpkin and Halloumi Skewers
These sweet and savory skewers are the perfect combination of fall flavors, featuring tender grilled pumpkin and crispy halloumi cheese. Serve as a unique appetizer or side dish for your next gathering.
Ingredients:
– 1 small pumpkin (about 2 lbs), peeled and cubed
– 12 oz halloumi cheese, sliced into 1/4-inch thick pieces
– 1 tablespoon olive oil
– 1 tablespoon honey
– Salt and pepper to taste
– Fresh thyme leaves for garnish (optional)
Instructions:
1. Preheat grill to medium-high heat.
2. Thread pumpkin cubes and halloumi slices onto skewers, leaving a small space between each piece.
3. Brush with olive oil and season with salt, pepper, and honey.
4. Grill skewers for 8-10 minutes, turning occasionally, until pumpkin is tender and cheese is crispy.
5. Garnish with fresh thyme leaves, if desired.
6. Serve warm and enjoy!
Cooking Time: 8-10 minutes
Pumpkin and Spinach Stuffed Shells
This recipe combines the flavors of fall with a creamy spinach filling, perfectly stuffed into jumbo pasta shells.
Ingredients:
– 12-15 jumbo pasta shells
– 1 medium pumpkin, cooked and mashed
– 2 cups fresh spinach leaves
– 1 cup ricotta cheese
– 1/2 cup grated Parmesan cheese
– 1 egg, beaten
– Salt and pepper to taste
– 1 tablespoon olive oil
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cook pasta shells according to package instructions. Drain and set aside.
3. In a medium bowl, combine pumpkin, spinach, ricotta cheese, Parmesan cheese, egg, salt, and pepper. Mix well.
4. Stuff each pasta shell with the pumpkin-spinach mixture, placing them in a baking dish.
5. Drizzle olive oil over the shells and cover with aluminum foil.
6. Bake for 20-25 minutes or until shells are al dente and filling is heated through.
7. Remove foil and bake an additional 5-10 minutes to crisp up the tops.
Cooking Time: 30-35 minutes
Healthy Pumpkin Pancakes with Maple Syrup
Start your day off right with these nutritious and delicious pumpkin pancakes, perfectly sweetened with a drizzle of pure maple syrup.
Ingredients:
– 1 cup whole wheat flour
– 1/2 cup rolled oats
– 1/2 cup canned pumpkin puree
– 1/4 cup unsweetened almond milk
– 1 large egg
– 1 tablespoon honey
– 1/4 teaspoon baking powder
– Pinch of salt
– Maple syrup (for serving)
Instructions:
1. In a bowl, whisk together flour, oats, pumpkin puree, almond milk, egg, and honey until smooth.
2. Add baking powder and salt; stir to combine.
3. Heat a non-stick skillet or griddle over medium heat.
4. Drop batter by 1/4 cupfuls onto the skillet.
5. Cook for 2-3 minutes, until bubbles appear on surface and edges start to dry.
6. Flip and cook for an additional 1-2 minutes, until golden brown.
7. Serve warm with a drizzle of pure maple syrup.
Cooking Time: 8-10 minutes
Pumpkin and Walnut Energy Bites
A sweet and nutritious treat perfect for a quick pick-me-up or post-workout snack.
Ingredients:
– 2 cups rolled oats
– 1/2 cup creamy peanut butter
– 1/4 cup honey
– 1/4 cup canned pumpkin puree
– 1/2 cup chopped walnuts
– Pinch of salt
– Optional: chia seeds, shredded coconut, or cinnamon for added texture and flavor
Instructions:
1. In a large mixing bowl, combine oats, peanut butter, and honey. Mix until well combined.
2. Add pumpkin puree and mix until smooth.
3. Stir in chopped walnuts and salt.
4. If desired, add chia seeds, shredded coconut, or cinnamon for extra texture and flavor.
5. Cover the mixture and refrigerate for at least 30 minutes to allow it to firm up.
6. Once firm, use a spoon or your hands to shape into bite-sized balls (about 1 inch in diameter).
7. Store in an airtight container in the refrigerator for up to 5 days.
Cooking Time: None! These energy bites are no-bake and ready in under 30 minutes.
Pumpkin and Sweet Potato Mash
A warm and comforting side dish perfect for the fall season. This recipe combines the natural sweetness of pumpkin with the creamy texture of sweet potatoes.
Ingredients:
– 1 large sweet potato, peeled and cubed
– 1 small sugar pumpkin (about 2 lbs), cooked and mashed
– 2 tablespoons unsalted butter
– 1/4 cup heavy cream or half-and-half
– Salt to taste
– Optional: brown sugar, cinnamon, or nutmeg for added flavor
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss sweet potato cubes with 1 tablespoon of butter and roast for 45-50 minutes, or until tender.
3. In a large mixing bowl, combine mashed pumpkin, roasted sweet potatoes, remaining 1 tablespoon of butter, heavy cream or half-and-half, and salt.
4. Mash the mixture together until smooth and creamy.
5. Taste and adjust seasoning as needed.
6. Serve warm, garnished with chopped fresh herbs if desired.
Cooking Time: Approximately 50-60 minutes
Pumpkin and Cauliflower Rice Pilaf
This recipe combines the warmth of roasted pumpkin with the nutty flavor of cauliflower “rice” for a delicious and healthy side dish. Perfect for fall and winter meals, it’s also vegetarian-friendly!
Ingredients:
– 1 small pumpkin (about 2 lbs), peeled and cubed
– 1 head of cauliflower
– 2 tablespoons olive oil
– 1 onion, chopped
– 1 clove garlic, minced
– Salt and pepper to taste
– Optional: 1/4 cup chopped fresh parsley or cilantro for garnish
Instructions:
1. Preheat oven to 425°F (220°C).
2. Toss pumpkin cubes with 1 tablespoon olive oil, salt, and pepper on a baking sheet. Roast for 30-40 minutes, or until tender.
3. Meanwhile, pulse cauliflower florets in a food processor until they resemble rice.
4. Heat the remaining 1 tablespoon olive oil in a large skillet over medium-high heat. Add chopped onion and cook until translucent, about 5 minutes.
5. Add garlic, roasted pumpkin, and cauliflower “rice” to the skillet. Stir well to combine.
6. Season with salt and pepper to taste. Serve hot, garnished with parsley or cilantro if desired.
Cooking Time: 45-50 minutes
Healthy Pumpkin Hummus with Veggie Sticks
This fall-inspired twist on traditional hummus combines the warmth of pumpkin puree with the creaminess of chickpeas, perfect for a healthy snack or party appetizer.
Ingredients:
– 1 1/2 cups cooked chickpeas
– 1/4 cup canned pumpkin puree
– 1/4 cup lemon juice
– 1/4 cup tahini
– 2 cloves garlic, minced
– 1/2 teaspoon salt
– 3 tablespoons olive oil
– Veggie sticks (carrots, cucumbers, bell peppers) for serving
Instructions:
1. In a blender or food processor, combine chickpeas, pumpkin puree, lemon juice, tahini, garlic, and salt. Blend until smooth.
2. With the blender or food processor running, slowly pour in olive oil through the top. Continue blending until well combined.
3. Taste and adjust seasoning as needed.
4. Serve with veggie sticks for a healthy and tasty snack.
Cooking Time: 5 minutes ( preparation time)
Pumpkin and Turkey Meatballs
These savory meatballs combine the warmth of pumpkin with the lean protein of turkey, making for a deliciously unique appetizer or main course. Perfect for fall gatherings or cozy nights in.
Ingredients:
– 1 lb ground turkey
– 1/2 cup rolled oats
– 1/4 cup finely chopped onion
– 1/4 cup grated pumpkin
– 1 egg
– 1 tablespoon olive oil
– 1 teaspoon Worcestershire sauce
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large bowl, combine ground turkey, oats, onion, pumpkin, egg, olive oil, and Worcestershire sauce.
3. Mix until just combined; do not overmix.
4. Use your hands to shape mixture into meatballs, about 1 1/2 inches in diameter.
5. Place meatballs on a baking sheet lined with parchment paper.
6. Bake for 15-20 minutes or until cooked through.
Cooking Time: 15-20 minutes
Pumpkin and Chia Seed Pudding
This recipe combines the warmth of pumpkin with the nutritious benefits of chia seeds to create a delicious and healthy dessert or snack. Perfect for fall, this pudding is easy to make and can be enjoyed chilled or at room temperature.
Ingredients:
– 1 cup chia seeds
– 2 cups almond milk
– 1/4 cup canned pumpkin puree
– 2 tablespoons honey
– 1/4 teaspoon salt
– Pinch of ground cinnamon
Instructions:
1. In a small bowl, mix together chia seeds and almond milk. Let it sit for 10-15 minutes to allow the chia seeds to absorb the liquid.
2. In a separate bowl, combine pumpkin puree, honey, salt, and cinnamon. Stir until well combined.
3. Add the pumpkin mixture to the chia seed mixture and stir until well combined.
4. Refrigerate for at least 30 minutes or overnight to allow the pudding to set.
5. Serve chilled or at room temperature.
Cooking Time: 10-15 minutes (preparation time) + 30 minutes (chilling time)
Pumpkin and Apple Crumble with Oats
This recipe combines the comforting flavors of pumpkin, apple, and oats to create a deliciously crumbly dessert perfect for the fall season.
Ingredients:
– 1 small pumpkin (about 2 cups), cooked and mashed
– 1 large apple, peeled and diced
– 1/4 cup rolled oats
– 1/4 cup brown sugar
– 1/2 teaspoon cinnamon
– 1/4 teaspoon nutmeg
– 1/4 teaspoon salt
– 1/2 cup cold unsalted butter, cut into small pieces
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large bowl, combine mashed pumpkin, diced apple, rolled oats, brown sugar, cinnamon, nutmeg, and salt. Mix until well combined.
3. Add the cold butter and mix until the mixture resembles coarse crumbs.
4. Transfer the mixture to a 9×9-inch baking dish and bake for 35-40 minutes or until golden brown.
Cooking Time: 35-40 minutes
Summary
Get ready to cozy up with these delicious and healthy pumpkin recipes perfect for fall! From savory dishes like Roasted Pumpkin and Quinoa Salad and Pumpkin and Chickpea Curry, to sweet treats like Low-Sugar Pumpkin Spice Smoothie and Healthy Pumpkin Pancakes with Maple Syrup, there’s something for everyone. Plus, discover creative twists on classic recipes, such as Grilled Pumpkin and Halloumi Skewers and Pumpkin and Black Bean Tacos. Whether you’re a fan of spicy or sweet, these 18 mouth-watering recipes will keep you warm and satisfied all season long.
