10 Healthy Fall Pumpkin Recipes • Kath Eats

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

It’s pumpkin season and I’m here for it! While I’m not crazy about an overly sweet Pumpkin Spice Latte, I do love some healthy pumpkin recipes throughout the fall and winter.

Recipes for healthy pumpkins

I’ve shared my love of pumpkin through many KERF recipes over the years and today I’m bringing them all together in a roundup style post featuring delicious recipes from a few blogger friends. This post is full of pumpkin flavor!

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

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

Health benefits of pumpkin

Beta-carotene

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

Increased immunity

Pumpkin has high levels of vitamins A & C and zinc which can do some serious good for your immune system. In fact, a one-cup serving of canned pumpkin has 250% of the 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, preventing blood sugar spikes and helping us feel fuller for longer. Insoluble fiber, the other type of fiber in pumpkin, supports healthy digestion (aka keep regular!).

Heart healthy

A heart-healthy diet 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, almost no salt and no added sugar. Say hello to delicious fiber-filled nutrition!

Fresh vs. Canned Pumpkin

Fresh vs Canned Pumpkin, Which is Better? Depart this postfrom Handle the Heat, to learn the difference between fresh pumpkin puree, regular canned pumpkin, and organic canned pumpkin! Fresh is actually the lighter color, while canned organic pumpkin looks quite brown and has more of a pumpkin creaminess. You are probably used to seeing Libby’s (one of the most popular brands) being BRIGHT ORANGE. IMO it’s the prettiest. It’s almost made from a specific type of pumpkin – the Dickinson pumpkin – which 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 wonderful in grain salads, casseroles, and other fall sides. The sweet sugars in the pumpkin caramelize and bring out so much flavor.

END: You want to use small roasting pumpkins when making pumpkin puree. Look for signs that say “pumpkin” or “pie pumpkin.” They taste better than anything bigger (especially the Jack-O-Lantern variety).

Steps to Roast a Whole Pumpkin

1. Wash the pumpkin:

Start by washing the outside of the pumpkin thoroughly to remove any dirt or grime.

2. Remove the top:

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

3. Cut the pumpkin in half:

Stand the pumpkin upright on the cut edge (where you removed the top) and carefully cut it in half from top to bottom. This may require some strength, so be careful and go slowly to avoid slipping.

4. Remove the seeds:

Use a large spoon or ice cream scoop to remove the seeds and flesh from the pumpkin halves. You can save the seeds for baking separately if you like – see below!!

5. Cut into smaller pieces (optional):

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

6. Season and oil:

Place the pumpkin halves or pieces on a baking sheet lined with parchment paper or a silicone baking sheet. Drizzle 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. Baking in the oven:

Place the pan in the preheated oven and roast for about 45 minutes to an hour, or until the squash is tender and easily pierced with a fork. Baking time may vary depending on the size and thickness of the pumpkin pieces.

8. Chill and serve:

After baking, allow the pumpkin to cool slightly before handling. You can remove the flesh from 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, Minimalist Baker has one easy to apply recipe on how to roast pumpkin and make homemade pumpkin puree! It’s perfect for pies, pumpkin soups, pasta and more! I probably wouldn’t reinvent the wheel since canned pumpkin is so readily available, but it would be a fun kid’s experiment or smart to do if you’re gifted with some pie pumpkins!

How to Roast Pumpkin Seeds

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

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

For savory spiced pumpkin seedstry tossing the seeds with a few teaspoons of chili powder, curry powder, or herbs de Provence.
For a sweet and savory twisttry a dusting of pumpkin spice mix (of course!) or cinnamon and sugar.

How to enjoy pumpkin

Is Orange Ya Glad Pumpkin delicious 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 some pumpkin puree to your favorite pancake recipe for rich color and flavor. Or try pumpkin waffles!

Pumpkin yogurt

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

Pumpkin curry

Mix some pumpkin with warming ingredients like ginger and coconut milk in a vegetable curry to enjoy on a cold autumn day – savory pumpkin recipes include all those wonderful autumn flavours. This pumpkin soup it’s delicious too!