Pumpkin is an incredibly rich source of nutrients, and it’s a lot more versatile than you might think.
Big orange pumpkins and smiling jack-o'-lanterns are as synonymous with fall as colorful leaves and cooling temperatures. But this iconic autumn fruit — yes, it is technically a fruit—has more than just decorative appeal. Pumpkin is a nutritionally dense health food that’s chock-full of fiber and disease-fighting nutrients.
“Pumpkin is a rich source of vitamin A, fiber, and antioxidants,” says Everyday Health's staff nutritionist, Kelly Kennedy, RD. “It’s also a good source of vitamin C and potassium.”
Kennedy says that pumpkin’s rich source of vitamin A can help reduce the risk of certain vision problems, and antioxidants including beta-carotene can help ward off free radicals. Overproduction of free radicals can lead to oxidative stress, a state that is associated with chronic diseases including cancer, heart disease, and type 2 diabetes, according to a past review.
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It’s easy to reap the potential benefits of pumpkin. “Most people think of pumpkin as a pie ingredient, but it can be used in whole-grain muffins and pancakes, smoothies, and oatmeal, as well as a whole host of savory recipes,” says Kennedy.
If you’re not using fresh pumpkin, opt for canned pumpkin puree instead of canned pumpkin pie filling, which is loaded with added sugars, advises Kennedy.
From breakfast to dinner and beyond, here are 12 tasty ways to carve out a space for pumpkin in your fall recipe rotation.
How to Cook It: Pumpkin
Everyday Health staff nutritionist Kelly Kennedy, RD, shows you two different ways to cook a pumpkin and how to roast the seeds. To learn about the health benefits of pumpkin, check out our pumpkin guide.
Festive and Fun Mini-Pumpkin Egg Bake
Sure, you’ve carved a pumpkin before, but what about stuffing one with eggs? The food blogger Maggie Michalczyk, RDN, makes a mini-pumpkin egg bake that is easier than it looks and doubles as festive table decor for brunch or beyond. As a bonus, the eggs in this recipe will help you start your day off on the right foot by providing more than 6 grams of energizing protein each, per the USDA. Now, that is one gourd-geous dish.
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Delectable Pumpkin Oatmeal Bake With Dark Chocolate Chips
If you’re someone who eats a lot of oatmeal, chances are you’ve tried different ways to take it to the next level. And research shows there are good reasons to do so. According to a study published in the September 2018 Journal of Nutrition, oatmeal intake was associated with a lower risk of type 2 diabetes. This versatile pumpkin recipe is gluten-free and dairy-free, and can be topped with just about anything if you want to forgo the dark chocolate chips. This dish is also great for the busy holiday season, since it can be easily made ahead and saved for later.
Low-Carb and Keto-Friendly Pumpkin Pancakes
There’s nothing better than a warm breakfast on a cool, crisp fall morning. Correction: There’s nothing better than pumpkin pancakes that are also low-carb and keto-diet friendly. The seasoned keto blogger Carolyn Ketchum recommends sprinkling in some protein powder to make the pancakes tastier and fluffier. Oh, and they’re even made and cooked with coconut oil in place of butter. A randomized controlled trial published in March 2018 in the journal BMJ Open found that coconut oil boosted “good” HDL cholesterol levels more than butter, whereas butter upped “bad” LDL cholesterol levels. Keep in mind, though, that coconut oil is still high in saturated fat, per Harvard Health Publishing — so it’s best enjoyed as part of an occasional treat.
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Flavorful Roasted Garlic and Rosemary Pumpkin Hummus
Never thought of pumpkin as a snack food? It’s got the ideal texture for hummus, the chickpea-based dip that’s a staple in Mediterranean diets. Serve it with pita chips or crudités, or use it as a spread on sandwiches and wraps. A study published in the December 2016 issue of Nutrients found that chickpeas and hummus play a beneficial role in weight management and are a strong source of dietary fiber. This low-calorie recipe, courtesy of Lindsay Ostrom, the foodie behind Pinch of Yum, is easy to make, though Ostrom warns to be mindful of how much garlic you use and how you prepare it.
Gently Spiced Creamy Roasted Pumpkin Soup
With soup season in full swing, this list would not be complete without a cozy bowl of homemade pumpkin soup. Food blogger Kathryne Taylor uses roasted pumpkin for maximum flavor, though you can easily substitute pumpkin puree if you desire. Taylor recommends using pumpkin seeds to top it all off, which according to the American Heart Association can help increase daily dietary fiber and magnesium intake. Use coconut milk in place of heavy cream to make this dish dairy-free.
Naturally Sweetened Vegan and Oil-Free Pumpkin Bread
Erin Clarke blends pumpkin, spice, and everything nice in a naturally sweetened vegan pumpkin bread. She scores extra points for making this recipe oil-free by using a healthier alternative (hint: another fall favorite). To garnish, Clarke recommends heart-healthy and antioxidant-rich chopped raw walnuts and pecans. She also covers all her bases and love of pumpkin bread by creating a pumpkin paleo bread and pumpkin banana bread.
How To Cut It: Pumpkin
Quick and Tasty Vegan Instant Pot Pumpkin Walnut Chili
Tomatoes, walnuts, and pumpkins may sound like an odd combination, but in this hearty vegetarian chili, it works. Ostrom uses chopped walnuts to add crunch to a fiber-rich mix of black beans, lentils, and whole grains. Per the National Institute of Diabetes and Digestive Kidney Diseases, fiber can promote regularity and a healthy digestive tract. To help reduce sodium, rinse canned beans and use low-sodium broth. It’s ready in 30 minutes when you use a pressure cooker.
Delicate and Golden Keto Pumpkin Crumb Cake
Step aside, classic pumpkin pie. This crumb cake is golden — really, it’s literally golden-hued. The cake portion of this dessert gets its warm orange color from pumpkin puree and pumpkin spice seasoning, making it the perfect seasonal treat. And as with any good crumb cake, the cake to crumb ratio is critical. In this recipe, almond flour is used for both the crumb topping and the cake mix, making it high in protein and low in carbohydrates, according to the Harvard T.H. Chan School of Public Health. The keto blogger Carolyn Ketchum also dishes up a competitive brown-sugar replacement and has an optional decadent vanilla drizzle.
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Paleo-Friendly and Dairy-Free Pumpkin Mini Pies
When preparing for fall or the holiday season, the idea of whipping up a pumpkin pie from scratch can seem like an unrealistic feat. How many servings should you make and how do you DIY the crust? Blogger Hannah Galipeau’s pumpkin mini pies recipe makes this seasonal staple easy and approachable. Galipeau uses honey as a natural sweetener, as well as coconut sugar for the pie filling and crust. This fun twist on the all-American classic is paleo-friendly, dairy-free, and gluten-free. And it’s totally acceptable to have more than one!
Soft and Spiced Pumpkin Cookies With Cream Cheese Icing
’Tis the season for baking holiday cookies and indulging in decadent tangy cream cheese frosting. The blogger Jamie Lothridge notes that this spiced cookie dough will resemble muffin or cake batter before cooking and comes out oh-so-soft. What’s more, the icing doesn’t harden and stays just as creamy and delicious! This festive treat is certain to be the hit of your next holiday party.
Gluten-Free, Light Pumpkin Apple Crisp
Pairing two seasonal fruits into one dynamic duo, this pumpkin and apple crisp is sure to be a crowd-pleaser, and the 10-minute prep time will have you wondering why you ever attempt to make pies. This recipe calls for four to five apples, which are a great source of phytochemicals, compounds produced by plants well known for their numerous health benefits and cancer-fighting abilities, per the Harvard T.H. Chan School of Public Health. Michalczyk swaps gluten-free options for the usual flour and granola and tops it all off with yogurt and a drizzle of peanut butter — yum!
Dairy-Free and Delicious Pumpkin Spice Latte Cupcakes
These pumpkin spice latte cupcakes are guaranteed to make your kitchen smell like a warm autumn hug, and that alone is reason enough to make them. Food blogger Jessica Hoffman makes these cupcakes with a mix of gluten-free flour and rolled oats to get that perfectly soft cupcake texture. In fact, research shows that adding whole grains like rolled oats to your diet can help to reduce the reduce the risk of heart disease and chronic inflammation. Attending a large holiday party? This recipe can be easily doubled or even tripled.
Additional reporting by Annie Hauser.