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8 Great Pumpkin Recipes

Add some new food to your table. These great pumpkin recipes are a great way to get your flavor fix and muscle-building nutrition!
by Shannon Clark Nov 13, 2012

There's a reason that carved pumpkin is frowning. This highly versatile and super healthy veggie—which can be used to reduce calorie and fat content and add flavor—only gets love at Halloween and Thanksgiving. There's no reason to relegate pumpkin to the fall months—it's an ingredient you should use year-round.

These pumpkin recipes might be fall-inspired, but they'll be delicious no matter what season you're in. Add these recipes to your healthy diet and give your taste buds a treat!

1/
Pumpkin Pancakes

Start your day with a great balance of complex carbs, dietary fiber, protein, and healthy fats packed into one delicious meal.

Ingredients
Directions
  1. Mix all ingredients in a blender or food processor until smooth.
  2. Once well combined, pour onto a greased skillet or griddle. Cook for 2-3 minutes per side or until golden brown.
  3. Serve with sugar-free maple syrup or sprinkled with fresh berries.
Nutrition Facts
Serving Size 2 Servings
Amount per serving
Calories 245.5
Total Fat1g
Total Carbs16g
Protein42.5g
Pumpkin Pancakes PDF (12.4 KB)

2/
Layered Mini Pumpkin Cheesecakes

Sometimes, a mean sweet tooth is impossible to fight. Try these mini-cheesecakes for a lower-carb, higher-protein treat. They're so good you'll be shouting from the rooftops.

Ingredients
Directions
  1. Preheat oven to 325 degrees.
  2. Line 12 muffin tins and place one cracker or cookie inside each liner.
  3. Beat together cream cheese, cottage cheese, egg whites, protein powder, Splenda, and vanilla until smooth.
  4. Pour the filling into the muffin tins, filling each cup half-full. Reserve half the mixture.
  5. Add pumpkin puree, cinnamon, and pumpkin spice to the mixture and pour remainder into muffin tins.
  6. Bake for 20-25 minutes or until it's almost set (it should still be slightly jiggly in the center).
  7. Remove from the oven and refrigerate for 30-60 minutes before serving.
Nutrition Facts
Serving Size 12 Servings
Amount per serving
Calories 122.3
Total Fat3g
Total Carbs10.5g
Protein12.1g

3/
Apple-Pumpkin Muffins

These yummy muffins include complex carbs, protein, and a bit of healthy fat. Make them for a busy-day snack.

Ingredients
  • 1 cup Canned Pumpkin
  • 1/3 cup Unsweetened Applesauce
  • 1/2 cup diced Apple
  • 1/2 cup Greek Yogurt
  • 3 Egg Whites
  • 1 cup rolled Oats
  • 3/4 cup Almond Flour
  • 1/4 cup Vanilla Protein Powder
  • 1 cup Splenda
  • 1 tsp Baking Soda
  • 1/4 tsp Salt
  • 1 1/2 tsp. Cinnamon
  • 1/2 tsp Pumpkin Pie Spice
  • 1/4 cup chopped Walnuts
Directions
  1. Preheat oven to 350 degrees.
  2. Combine all ingredients in a blender until oats are well ground.
  3. Pour batter into muffin tins and bake for 15-20 minutes or until a toothpick comes out clean.
  4. Allow to cool and then serve.
Nutrition Facts
Serving Size 12 Servings
Amount per serving
Calories 193
Total Fat7g
Total Carbs10g
Protein20g
Apple Pumpkin Muffins PDF (12.5 KB)

4/
Coconut - Pumpkin Ice Cream

'Tis the season for ice cream? Sure, why not? This pumpkin recipe has good protein content, so it'll help you meet your nutrition needs while giving you the feeling of indulgence.

Ingredients
  • 1/2 cup Low-fat Cottage Cheese
  • 1/2 cup Low-fat Greek Yogurt
  • 1 cup Skim Milk
  • 3-5 drops Stevia
  • 1/2 cup Canned Pumpkin
  • 1/4 cup chopped Pecans
  • 1 tbsp Unsweetened Coconut Flakes
  • 1 tsp Cinnamon
  • 1/2 tsp Pumpkin Pie Spice
Directions
  1. Combine all ingredients in a blender and blend until smooth.
  2. Place mixture in a covered container in the freezer. Stir every half hour until desired consistency is reached.
  3. Serve.
Nutrition Facts
Serving Size 4 Servings
Amount per serving
Calories 136.8
Total Fat6g
Total Carbs9.3g
Protein12g

5/
Creamy Pumpkin Soup

If you need a warm meal on a cold winter night, this soup will fit the bill. It's rich in calcium, high in protein, and full of complex carbohydrates.

Ingredients
Directions
  1. Begin by pre-heating the oven to 450 degrees F.
  2. Next, toss the apples and olive oil in a large bowl, coating with olive oil, salt, and pepper.
  3. Place on a large baking sheet and then roast for 30 minutes. Stir in the sage and continue to roast until tender and starting to brown.
  4. Place a third of the pumpkin and apple mixture in a blender and blend until smooth with 2 cups of the broth.
  5. Move this to a large pot and then continue doing this two more times with the remaining squash and apple mixture.
  6. Stir in the sage and continue to cook for another 5-10 minutes or until heated through. Serve immediately.
Nutrition Facts
Serving Size 8 Servings
Amount per serving
Calories 194.5
Total Fat6.8g
Total Carbs24.5g
Protein11g
Creamy Pumpkin Soup PDF (13 KB)

6/
Pumpkin Pie Vanilla Shake

Substitute a meal with this amazing shake. It's protein-rich, relatively low in carbs, and will provide good calcium. Who can resist pumpkin pie?

Ingredients

  • 3/4 cup Unsweetened Vanilla Almond or Soy Milk
  • 1/4 cup Fat-free Greek Yogurt
  • 1/4 cup Pumpkin
  • 1/4 tsp Cinnamon
  • 1/8 tsp Pumpkin Spice
  • 1/4 tsp Vanilla Extract
  • 1-2 drops Stevia
  • 1/2 scoop Vanilla Protein Powder
  • 4-5 large Ice Cubes
  • 1/4 tsp Xanthan Gum
Directions
  1. Place all ingredients in a blender and mix until well blended.
  2. Serve immediately.
Nutrition Facts
Serving Size 1 Serving
Amount per serving
Calories 268
Total Fat2g
Total Carbs15g
Protein46g

7/
Pumpkin Oatmeal

Oatmeal is a staple in most fit diet plans. But it can get boring quickly. Liven up your plain ol' bowl with added taste and nutrition.

Ingredients
  • 1/3 cup rolled Oats
  • 1/3 cup Milk
  • 2/3 cup Water
  • 1 scoop Vanilla Protein Powder
  • 1/4 cup Canned Pumpkin
  • 1/4 tsp Cinnamon
  • 1/4 tsp Pumpkin Spice
  • 2 tbsp Pecan Halves
Directions
  1. Cook oats, water, and milk according to package directions.
  2. Stir in protein powder, canned pumpkin, cinnamon, and pumpkin spice until well mixed.
  3. Top with pecan halves and serve.
Nutrition Facts
Serving Size 1 Serving
Amount per serving
Calories 355
Total Fat12g
Total Carbs20g
Protein43g
Pumpkin Oatmeal PDF (12.1 KB)

8/
Glazed Pumpkin with Walnuts

Add this side dish for a complete meal. It has a perfect blend of high-fiber pumpkin and healthy-fat walnuts for rounded nutrition.

Ingredients
Directions
  1. Cut pumpkin into quarter-inch-thick slices. Also chop pepper and onion.
  2. Heat oil in a pan over medium heat and then add the sesame seeds, crushed red pepper, sliced onion, and sliced red pepper.
  3. Once slightly tender, add in the pumpkin and cook over high heat until the pumpkin is brown, tossing throughout the cooking process.
  4. Add the vinegar, toss, and then top with walnuts, salt, and pepper. Toss one more time before serving.
Nutrition Facts
Serving Size 8 Servings
Amount per serving
Calories 85.4
Total Fat5.7g
Total Carbs8g
Protein3g


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About The Author

Shannon Clark
VIEW AUTHOR PAGE

I’ve been working in the field of exercise science for the last 8 years. I’ve written a number of online and print articles.

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jumper11

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jumper11

Most of these look really good! Thanks!

Nov 15, 2012 7:21pm | report
dabubblebutt

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dabubblebutt

pumpkin pancakes rock!...mmmmm

Dec 19, 2012 5:43am | report
ainigma

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ainigma

The Apple-Pumpkin muffins are great! I just couldn't figure out how to get to 20g of protein. Well, on the other hand mine came out with just under 120 calories per serving... Same taste, less guilt!

Jan 10, 2013 6:20am | report
deeders3370

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deeders3370

Love the richness that comes from using pumpkin and the cinnamon/nutmeg spices. So satisfying. I usually double the recommended amount.

Jan 15, 2013 4:12pm | report
deeders3370

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deeders3370

Love the richness that comes from using pumpkin and the cinnamon/nutmeg spices. So satisfying. I usually double the recommended amount.

Jan 15, 2013 4:13pm | report
2tonescrew

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2tonescrew

#'s 1, 2, and 3 look really good! Do you have any suggestions for a keto version?

Jan 24, 2013 3:21pm | report
Showing 1 - 6 of 6 Comments

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