9 Unique & Healthy Pumpkin Recipes for Fall

Pumpkin recipes. Love ’em or hate ’em, they’ve taken over the world for another fall season. And do I have some winners for you. I’ve compiled 9 healthy pumpkin recipes to help your family ring in the season.

Are you aware of the many health benefits of consuming pumpkin?

  1. It’s very rich in Vitamin A, which helps build up our natural defense against illness.
  2. Pumpkin is also high in antioxidants, which reduce your risk of chronic disease.
  3. This starchy vegetable is high in Vitamin C.
  4. The high levels of Vitamin A, along with Lutein & Zeaxanthin, can help to protect your eyesight.
  5. High levels of potassium and fiber can help prevent heart disease.
  6. Pumpkin contains beta-carotene and other compounds that promote healthy skin.

So, what are we waiting for? ‘Tis the season!

Soups & Stews

a variety of pumpkins and squash scattered in some straw with a bowl of soup sitting on a white cloth.
healthy pumpkin recipes for fall

Chickpea, Pumpkin & Sage Stew

This stew is Amaaazing! Can you believe you can make a delicious and healthy stew in only 15 minutes? I have made this several times courtesy of Platejoy meal planning service. And the last time I made it, I implemented a few adjustments that gave me even better results. Here it is:


  • 2 carrots
  • 1 yellow onion
  • 2 tbsp olive oil
  • 3 ½ tbsp fresh sage
  • 1 ½ cups canned chickpeas
  • 2 cups pumpkin puree
  • 2 cups vegetable broth
  • 2 cups coconut milk
  • 1 cup orzo


  1. Dice carrots and onion. Heat oil in saucepan over medium high heat. Add carrots, onion and sage leaves and cook, stirring occasionally until vegetables are crisp and tender and sage is beginning to brown, about 5 minutes.
  2. Drain and rinse chickpeas. Stir chickpeas, pumpkin and broth into the pan; bring to boil and season with salt and pepper.
  3. Add orzo and simmer until pasta is al dente and soup has thickened, about 8 minutes.

Pumpkin Soup with Cranberries and Apples

This unique soup recipe comes with the added health benefits of cranberries and apples. Green Life Philosophy blogger, Jennifer Dedering, is a registered pharmacist who is very passionate about food. I can’t wait to try this!

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Cookies & Bars

pumpkin oatmeal cookies cooling on a rack
pumpkin cookies are healthy treats for fall

Healthy Pumpkin Oatmeal Cookies

Theresa is a registered dietician nutritionist and she helps moms acquire a healthier diet that works for their individual family. Here she has created a cookie recipe that can also double as an on-the-go breakfast!

Gluten-free Pumpkin Spice Bars

I am so excited about these pumpkin bars at A Radiantly Healthy Life. Amy has put together a really awesome fall treat that works for most diets and is free from refined sugars.

gluten-free pumpkin spice bars
healthy pumpkin treats can be gluten-free and delicious

Breakfast treats

Keto Pumpkin Coffeecake Muffins

keto pumpkin coffee cake muffins
pumpkin-based breakfast treats can be healthy options for fall

Starfish & Whale primarily crafts whimsical nautical-themed woodwork. On her blog, however, Lindsay shares her fabulous keto-based recipes as well. In this recipe she uses allulose, an interesting new healthy sugar substitute that I am curious to learn more about.

Pumpkin Pie Protein Shake

Tons of Goodness blogger, Kat, has a beautiful, simple recipe for a pumpkin-pie flavored smoothie that is packed with protein and dairy-free. The kids and I whipped this up just last night and it was a hit!

Other Pumpkin Recipes

Paleo Pumpkin Custard

This is my good friend Sara’s recipe over at Clean Living with Kids. I adore her apple crisp custard oatmeal recipe for the instantpot that I include in the apple recipes post above, and I’m sure this recipe will not disappoint.

Keto Pumpkin Spice Butter

This is another keto recipe by Starfish & Whale, a quick and easy pumpkin butter that is the perfect finish for all those tasty fall quickbreads.

Pumpkin Puree

And lastly, Kristen at The Kitchen Chalkboard teaches us the very basics of all pumpkin recipes by demonstrating just how simple it is to create your very own pumpkin puree from scratch.

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