Healthy Family Project

24+ Healthy Pumpkin Recipes for Fall

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Pumpkin is one of our favorite fall flavors! Here are over 20 healthy pumpkins recipe for you to enjoy all season long.

Collage of pumpkin recipe images

To celebrate the start of fall, we’ve rounded our favorite healthy pumpkin recipes including healthy breakfast options, snacks, hearty dinners, and desserts.

I am too excited for spooky movies, seasonal candles, Halloween decor, and pumpkin-flavored everything! This is my favorite time of the year and I love to take advantage by adding as many fall-inspired dishes to my recipe rotation as possible.

I love the warm flavors of pumpkin, apple, cinnamon, and maple and now’s the best time to enjoy them. PSLs are back at Starbucks, pumpkin everything is on menus and pumpkin patches are starting to spring up.

The Scoop on Pumpkin

Did you know that the pumpkins you buy for carving are not the same ones you’d buy for recipes? Recipes typically call for canned pumpkin puree as it’s more convenient, but you can hit up your local farmers market or grocery store and look for sugar pumpkins if you prefer fresh.

Get tips on how to pick, prep, & store sugar pumpkins.

Cut sugar pumpkin on cutting board for Healthy Pumpkin Recipes

Carving vs. Sugar Pumpkins

Sugar or pie pumpkins are smaller, rounder, sweeter, and packed with flesh as opposed to their Halloween counterpart, the carving pumpkin.

Carving pumpkins tend to be much larger in size, have a thinner shell, grainier texture, and less flesh making them easier to carve.

How to Make Homemade Pumpkin Puree

Making pumpkin puree at home is as easy as 1, 2, 3… Here’s how:

  1. Prep your sugar pumpkin: Remember, sugar pumpkins are not the same as the pumpkin you carve for Halloween. Grab a few of these smaller baking pumpkins for roasting. Make sure to wash them thoroughly before cutting in half and scooping out the seeds (save those for roasting!)
  2. Roast your pumpkin: Place pumpkin halves on baking sheet and roast at 350F for 45 minutes, or until tender. Remove from oven and let cool. Once cooled, you can easily remove the skin or scoop out the flesh with a spoon.
  3. Puree! Add pumpkin to a food processor or blender and blend until smooth. You can also use a potato ricer and simply mash it up like you would mashed potatoes!

What to do with leftover canned pumpkin puree?

If you have leftover canned pumpkin puree, store it in a glass or plastic container in the refrigerator for up to one week. Besides finding other delicious ways to add pumpkin to your go-to recipes (see list below for tons of ideas!) your best bet is to freeze it for later.

Simply add leftovers to a freezer-safe container or bag to freeze. Thaw overnight or in cold water when you’re ready to use it again. Frozen pumpkin puree will keep for several months in the freezer.

roasted pumpkin seeds in small bowl with pumpkin in background for pumpkin recipes

Roasting Pumpkin Seeds

Did you save all those pumpkin seeds (either from the sugar pumpkins or those you carved for Halloween)? Time to roast them for a healthy snack!

  1. Separate seeds from the rest of the pulpy insides of the pumpkin and give them a good rinse.
  2. Spread seeds on a baking sheet, toss with a olive oil, season as desired and roast at 250F for 45 minutes. Stir the seeds occasionally throughout the cooking time to avoid burning.
  3. Let cool before eating. Store in airtight container.

Healthy Pumpkin Recipes

Here are over 20 pumpkin recipes for you to enjoy this fall. We have everything from breakfast to dessert covered in these healthy pumpkin recipes.

Grace Vilches

About the Author

Grace Vilches

With a passion for healthy eating and digital marketing, Grace found her perfect match with the Produce for Kids team. A south Florida native, Grace grew up in Miami surrounded by delicious Cuban food and a love for family. Grace is the Produce for Kids in-house video production guru working to bring partner’s products and brands to life. You will often see Grace on the Produce for Kids Instagram Story sharing the latest food trends, news on the latest Produce for Kids promotions and meal prep ideas. When she’s not working she’s looking for the newest foodie spots with her husband and mini Australian shepherd, Ollie.

1 Comment on 24+ Healthy Pumpkin Recipes for Fall

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  1. I love pumpkin!! Thank you for this delicious recipes! 🙂 And I’m glad it’s Keto-okay. 🙂

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