10 Healthy Pumpkin Recipes For Fall • Kath Eats

September 25, 2024

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I’m sharing 10 healthy and delicious pumpkin recipes that you can enjoy all fall long + I’m answering all your questions about this nutrient-packed autumn superstar.

It is PUMPKIN SEASON and I’m here for it! While I don’t go crazy for an overly sweet Pumpkin Spice Latte, I love me some healthy pumpkin recipes all fall and winter long.

Healthy Pumpkin Recipes

I have shared my love affair with pumpkin via several KERF recipes over the years, and today I’m bringing them all together in a round-up style post including delicious recipes from a few blogger friends. This post is loaded with pumpkin flavor!

But first, the RD in me can’t go on without talking about all the nutritious benefits of this favorite fall fruit – yep, did you know pumpkin is technically a fruit!?

Let’s dive into some FAQs about this orange squash, followed by favorite fall recipes the whole family will love!

Health Benefits of Pumpkin

Beta-Carotene

Curious what gives pumpkin its vibrant orange color? Its color is due to beta-carotene. Beta-carotene offers a range of health benefits due to its conversion into vitamin A and its role as an antioxidant. It supports good vision and eye health, protects cells from free radical damage, potentially reduces the risk of chronic diseases like heart disease and cancer, promotes healthy skin by guarding against UV radiation and aiding in wound healing, strengthens the immune system, and may have anti-inflammatory effects.

Increased Immunity

Pumpkin has high levels of both vitamin A & C and zinc which can do your immune system some serious good. In fact, a one-cup serving of canned pumpkin has 250% of our recommended daily amount of vitamin A.

Full of Fiber

Like all fruits, pumpkin is a good source of fiber. Canned pumpkin contains 7 grams of fiber per one-cup serving. Fiber is beneficial for removing cholesterol from the body, keeping blood sugars from spiking, and helping us feel full longer. Insoluble fiber, the other type of fiber in pumpkin, supports healthy digestion (a.k.a. keep you regular!).

Heart Healthy

Heart-healthy eating consists of choosing foods that are low in fat, salt and sugar, but high in fiber. Per half-cup serving, canned pumpkin has almost no fat, practically no salt and no added sugar. Say hello to flavorful nutrition that is full of fiber!

Fresh vs. Canned Pumpkin

Fresh vs. canned pumpkin, which is best? Check out this post, from Handle the Heat, to learn the difference between fresh pumpkin puree, regular canned pumpkin, and organic canned pumpkin! The fresh is actually the lightest in color while the organic canned pumpkin looks quite brown and is more of a creamy pumpkin texture. You’re probably used to seeing Libby’s (one of the more popular brands) which is BRIGHT ORANGE. IMO it’s the prettiest. It’s almost made from a specific kind of pumpkin – the Dickinson pumpkin – that has more of a bright orange hue. Smart company!

Note: When cooking or baking with canned pumpkin, double check the recipe: most recipes call for 100% pure canned pumpkin – not pumpkin pie filling.

How To Roast Pumpkin

Roasted pumpkin can be great in grain salads, sheet pan dishes, and other fall sides. The sweet sugars in the pumpkin caramelize and bring out so much flavor.

TIP: You want to use small baking pumpkins when making pumpkin puree. Look for signs that say “sugar pumpkin” or “pie pumpkin.” They taste better than anything larger (especially your Jack-O-Lantern varieties).

Steps To Roast A Whole Pumpkin

1. Wash the Pumpkin:

Start by thoroughly washing the exterior of the pumpkin to remove any dirt or soil.

2. Remove the Top:

Using a sharp knife, carefully cut off the top stem end of the pumpkin. Make sure to cut a straight line so that the top can later serve as a lid if you want to roast the pumpkin with the lid on.

3. Cut the Pumpkin in Half:

Stand the pumpkin upright on the cut end (where you removed the top) and carefully slice it in half from top to bottom. This might require some force, so be cautious and go slowly to avoid slipping.

4. Scoop Out the Seeds:

Use a large spoon or an ice cream scoop to remove the seeds and stringy flesh from the pumpkin halves. You can save the seeds to roast separately if desired – see below!!

5. Cut into Smaller Pieces (Optional):

Depending on your recipe and the size of your oven, you can further cut the pumpkin halves into smaller pieces or leave them as halves. Smaller pieces will roast faster.

6. Season and Oil:

Place the pumpkin halves or pieces on a baking sheet lined with parchment paper or a silicone baking mat. Drizzle them with olive oil, sprinkle with salt and pepper if desired, and use your hands to rub the oil and seasonings evenly over the pumpkin.

7. Roast in the Oven:

Place the baking sheet in the preheated oven and roast for about 45 minutes to an hour, or until the pumpkin is tender and can be easily pierced with a fork. The roasting time may vary depending on the size and thickness of the pumpkin pieces.

8. Cool and Serve:

Once roasted, allow the pumpkin to cool slightly before handling. You can scoop the flesh out of the skin and use it in various recipes, such as soups, purees, or as a side dish. Enjoy your roasted pumpkin!

Homemade Pumpkin Puree

If you want to make homemade pumpkin puree, the Minimalist Baker has an easy-to-follow recipe for how to roast pumpkin and make homemade pumpkin purée! It’s perfect for pies, pumpkin soups, pastas, and more! I probably wouldn’t reinvent the wheel since canned pumpkin is so readily accessible, but it would be a fun kiddo experiment or smart to do if you are gifted some pie pumpkins!

How To Roast Pumpkin Seeds

Don’t throw away the pumpkin seeds from your pumpkin! Roast them for a delicious healthy snack.

Check out this video and step by step tutorial on how to roast pumpkin seeds!

For a savory spiced pumpkin seeds, try tossing the seeds with a few teaspoons of chili powder, curry powder, or herbs de Provence.
For a sweet-and-salty twist, try a dusting of pumpkin spice blend (of course!) or cinnamon and sugar.

How To Enjoy Pumpkin

Orange Ya Glad Pumpkin Is Yummy Too?

Pumpkin Smoothies

Add a spoonful of pumpkin to your morning smoothie for a nutrient boost. Mix it with spices like cinnamon and nutmeg, and add some almond butter for the ultimate fall treat.

Pumpkin Pancakes

Add a little bit of pumpkin puree to your favorite pancake recipe for a richness in both color and flavor. Or try pumpkin waffles!

Pumpkin Yogurt

If you like the taste of pumpkin puree, mix a spoonful or two with plain Greek yogurt, drizzle of honey or maple syrup, and toasted pecans for a satisfying sweet treat.

Pumpkin Curry

Mix some pumpkin with warming ingredients like ginger and coconut milk in a vegetable curry to enjoy on a chilly fall day – savory pumpkin recipes encompass all of those delicious fall flavors. This pumpkin soup is also delicious!