4 Sweet & Healthy Pumpkin Recipes

Between autumn harvest, Halloween and Thanksgiving, pumpkins have the spotlight right now. And they’ve earned it. These gorgeously vivid orbs make for beautiful fall-time décor, they’re naturally sweet and delicious, they’re high in fiber, they’re low in calories, and they’re bursting with super nutrients linked to eye health, lower blood pressure, heart health, sexual health, improved sleep, and more!


No-Bake Flourless Pumpkin Pie (Sugar, Gluten & Dairy Free!)

15 oz. can pumpkin purée (or make your own by baking and puréeing a fresh pumpkin)

1 cup pitted dates, soaked overnight and drained

1 tsp pure vanilla extract

1 tsp cinnamon

1 tsp pumpkin pie spice

¼ tsp salt

½ cup sugar-free chocolate chips (optional)

Place all ingredients (EXCEPT chocolate chips) into a food processor and process until smooth. Pulse or stir in the chocolate chips, to distribute them throughout the batter without shattering them up.

Scrape the mixture into a 10 inch round pan, level out the top with a spatula and place in the fridge to set and firm up overnight.

Nutrition Facts per 2”x2” slice: 36 total calories/2g total fat (1g saturated fat)/5g total carbs (1g dietary fiber)/1g protein


Low-Carb Pumpkin Pancakes

1 cup pumpkin puree

¼ cup unsweetened almond milk or low-fat milk

2 Tbsp coconut oil, melted (and more for frying)

1 Tbsp apple cider vinegar

1 tsp honey

1 tsp vanilla extract

2 eggs

1 cup rolled oats

½ tsp baking soda

½ tsp salt

½ tsp ground cinnamon

½ tsp ground ginger

¼ tsp ground nutmeg

¼ tsp ground cloves

In a powerful food processor, grind the oats into a fine powder. Add in the baking powder, salt and spices and process again to combine well.

In a separate bowl, stir together the pumpkin, milk, coconut oil, honey and apple cider vinegar. Beat in the eggs.

Pour the wet ingredients into the food processor with the dry ingredients, and pulse repeatedly until the dry ingredients are well moistened (but do not overmix). Let the mixture rest for 10 minutes.

Heat a non-stick pan over medium-low heat, and if necessary, lightly oil the surface with a bit more coconut oil. Pour about ¼ cup of batter onto the pan, and when bubbles begin to form around the edges of the pancake, use a spatula to flip the cake over, cooking for about 90 more seconds, until both sides are golden brown. Remove the completed pancake onto a plate and repeat with the rest of the pancake batter. Serve while still warm.

Yields about 12 small pancakes.

Nutrition Facts per pancake: 68 calories/4g total fat (2g saturated fat)/7g total carbs (1g dietary fiber)/2g protein


Skinny Pumpkin Spiced Latté

2 Tbsp pumpkin purée (or make your own by baking and puréeing a fresh pumpkin)latte-pumpkin-spice

¾ cup unsweetened almond milk

¼ cup espresso, strong brewed coffee, decaf coffee or roasted herbal chicory tea

1 Tbsp coconut sugar or brown sugar

1 tsp pure vanilla extract

¼ tsp pumpkin pie spice

Dash of cinnamon, cloves and nutmeg (optional toppings)

Brew the coffee (or chicory tea), and pour into a mug.

Meanwhile, gently heat up the pumpkin, milk, sugar and spices in a sauce pan, stirring constantly, until it begins to steam.

Pour the steamed pumpkin milk overtop the brewed coffee, and sprinkle a dash of cinnamon, cloves and/or nutmeg over top.

Nutrition Facts: 90 calories/2g total fat (0g saturated fat)/17g total carbs (2g dietary fiber)/1g protein


Chocolate Pumpkin Brownies (Gluten, Sugar & Dairy Free!)

1 cup pumpkin purée (fresh or canned)

½ cup oat flour

½ cup unsweetened cocoa powder

2 cups pitted dates, soaked overnight and drained

3 large eggs

1 tsp baking powder

1 tsp pure vanilla extract

¼ tsp salt

½ cup sugar-free dark chocolate chips

Preheat oven to 350 degrees F and grease an 8×8 inch cake pan.

In a food processor, blend the soaked and drained dates, pumpkin puree, eggs and vanilla until smooth. Then blend in the oat flour, cocoa powder, baking powder and salt. Pulse in the chocolate chips without shattering them.

Pour batter into the cake pan and use a spatula to smooth it out evenly. Bake for 40 – 45 minutes, then allow them to cool.

Makes about 20 brownie squares.

Nutrition Facts per square: 46 calories/2g total fat (1g saturated fat)/7g total carbs (2g dietary fiber)/2g protein


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