5 Power-Packed Pumpkin Recipes

Don't let your diet deprive you from enjoying fall flavor. These five pumpkin recipes are so good you'll be haunting the kitchen for more!

It's fall. You know what that means?pumpkin-flavored everything! If you're carving off fat or just trying to stay lean, a pumpkin-spice latté probably isn't on your diet plan. Don't be scared: You can still add that great fall flavor in your healthy, clean food choices. It just takes a little jack-o'-lantern magic.

Not only does pumpkin go perfectly with crisp air and crunchy leaves, it's also very nutritious. One hundred grams of pumpkin only yields about 25 calories and 7 grams of carbs. It's also a great source of vitamin A. There are no tricks with this veggie treat. These recipes will satisfy your pumpkin fetish and help you maintain that summer six-pack.


Pumpkin Omelet with Peanut Sauce

This Thai-inspired dish combines the sweetness of pumpkin with the savory spice of a peanut sauce. Best of all, it is packed with protein to kickstart your day!

Pumpkin Omelet with Peanut Sauce
Ingredients for omelet

egg whites 5

green peppers 1/4 cup julienned

red peppers 1/4 cup julienned

mushrooms 1/4 cup

yellow pumpkin 1/4 cup cubed

chili powder 1/2 tbsp

paprika 1/2 tbsp

Ingredients for peanut sauce

peanut butter 1 tbsp

yogurt 2 tbsp plain

  1. Boil pumpkin in a medium-sized pot for approximately 10 minutes, or until pumpkin is tender.
  2. Meanwhile, sauté the other vegetables.
  3. Cook egg whites in a separate pan over medium heat.
  4. Once cooked, combine pumpkin with the sautéed vegetables and stir in chili powder and paprika.
  5. In a separate, small bowl, mix together the peanut butter with yogurt.
  6. Scoop the vegetable mixture over egg whites and pour the peanut sauce on top.

Nutrition Facts
Serving Size 1 Serving
Amount per serving
Calories 284
Total Fat 8g
Total Carbs 16g
Protein 27g

Pumpkin Waffles

These low-carb pumpkin waffles are a breakfast favorite. They're easy to make and full of delectable autumn flavors!

Pumpkin Waffles


egg whites 3

canned pumpkin 1/4 cup

flaxseed meal 2 tbsp

almond milk 1 tbsp

baking powder 1/2 tsp

protein powder 1 scoop chocolate or vanilla

cinnamon 1/2 tbsp

sugar free syrup

  1. In a large bowl, mix all ingredients until smooth.
  2. Cook batches in pre-sprayed waffle maker on medium high temperature until bubbles form on the surface, then turn over and cook until dark golden brown.
  3. Serve with cinnamon and sugar-free syrup.

Nutrition Facts
Serving Size 1 Serving
Amount per serving
Calories 221
Total Fat 6g
Total Carbs 10g
Protein 35g

Pumpkin Banana Smoothie

Enjoy this fruity smoothie as a post-workout treat or as a breakfast on-the-go!

Pumpkin Banana Smoothie


canned pumpkin 1/4 cup

almond milk 1 tbsp

banana 1/2 frozen

sugar-free pudding mix 1 tbsp

cinnamon 1/2 tbsp

greek yogurt 1/2 cup

  1. 1/2 frozen Banana
  2. 1/4 cup Canned Pumpkin
  3. 1/2 cup plain, Fat Free Greek Yogurt
  4. 1/4 cup Almond Milk
  5. 1 tbsp Sugar-Free Pudding Mix (I like banana crème for extra banana flavor)
  6. 1/2 tbsp Cinnamon

Nutrition Facts
Serving Size 1 Serving
Amount per serving
Calories 129
Total Fat 1g
Total Carbs 20g
Protein 10g

Pumpkin Roll

Enjoy this classic fall dessert without sacrificing your skinny jeans. It's tasty, seasonal, and low-carb!

Pumpkin Roll

Ingredients for pumpkin roll

egg whites 5

eggs 2

Canned pumpkin 1/2 cup

Oat bran 1/4 cup

splenda 1/2 cup

baking soda 1/2 tsp

cinnamon 1/2 tsp

nutmeg 1/2 tsp

Ingredients for filling

Fat-free yogurt 1/2 cup

Reduced-fat cream cheese 2 oz

almonds 1/4 cup

  1. Preheat oven to 350 F.
  2. Blend all the pumpkin roll ingredients in a large bowl until smooth.
  3. Pour batter in a pre-sprayed 8x8 or 8x11 baking pan lined with parchment paper.
  4. Bake for 10 minutes or until golden brown.
  5. Remove from oven and place onto aluminum foil. Carefully roll up the cake and secure with aluminum foil.
  6. Place in the refrigerator for at least one hour.
  7. As cake is cooling, blend yogurt and cream cheese until smooth.
  8. Spoon the mixture into pumpkin roll.
  9. Top pumpkin roll with slivered almonds and cinnamon.

Nutrition Facts
Serving Size (Serves 3)
Amount per serving
Calories 238
Total Fat 14g
Total Carbs 14g
Protein 14g

Chicken Tacos with Pumpkin Sauce

Enjoy your Sunday night football with these chicken tacos. The pumpkin sauce adds fun fall flavor.

Chicken Tacos with Pumpkin Sauce

Ingredients for chicken tacos

chicken breasts 4 oz

tomatoes 2 diced

cabbage 2 cups

ground cumin 1 tsp

red pepper 1 tsp

paprika 1 tsp

garlic powder 1 tsp

low carb wraps 4

Ingredients for pumpkin sauce

Canned pumpkin 1/2 cup

Fat-free greek yogurt 6 oz

reduced fat mayonnaise 2 tbsp

red onion 1/4 diced

cilantro 2 tbsp chopped

garlic cloves 2

Zest from Lemon and 1 lime

  1. Preheat oven to 375.
  2. Mix the cumin, red pepper, paprika and garlic powder together in a small bowl.
  3. Spread the spice blend on chicken and bake for 15 minutes or until chicken is done.
  4. While chicken is cooking, mix together all ingredients for pumpkin sauce and set aside.
  5. Cut one chicken breast into small cubes and place onto wrap.
  6. Top each wrap with diced tomatoes, shredded cabbage, and pumpkin sauce.
  7. Serve with lime wedge and enjoy!

Nutrition Facts
Serving Size (Serves 4)
Amount per serving
Calories 322
Total Fat 8g
Total Carbs 24g
Protein 39g