11 Healthy Pumpkin Meal Ideas

11 Healthy Pumpkin Meal Ideas

Photo by benklocek

Nothing screams autumn like pumpkin flavored foods. However, most pumpkin recipes are loaded with unhealthy ingredients. Pumpkins are high in fiber, protein and essential nutrients and low in calories and fats. They are versatile and tasty; you can add them to practically any dish. Pumpkins are also full of health benefits. Pumpkins help to protect your eyes and can also help boost your immune system. Here are some of our favorite healthy pumpkin meal ideas:

1. Crunchy and healthy pumpkin pie

Impress your guests with this healthy pumpkin pie recipe; it will satisfy even picky eaters!

Ingredients:

Advertisements

For crust:

– 2 eggs, organic
– ¼ cup almond meal
– 0/5 tsp. stevia
– 1/3 tsp. salt
– 1 cup milk
– 1 tsp. vanilla extract

For filing:

– 1 tsp. stevia, or to taste
– 1/3 tsp. cinnamon
– ½ tsp. ground ginger
– 1 egg, organic
– 1 ½ cup pumpkin pure

Instructions:

Preheat your oven to oven to 400 F. In a bowl, whisk eggs, almond meal, stevia, salt, milk, and vanilla extract. In another bowl combine all filling ingredients. Pour filling ingredients into prepared, unbaked pie shell. Bake for 45-50 min. Done!

2. Healthy pumpkin bread

This easy to make pumpkin bread recipe is low in calories and full of flavor! Plus, the pumpkin adds some extra moisture to this bread.

Ingredients:

– 1 cup white whole wheat flour
– 1 tsp. baking soda
– 1 /2 tsp. salt
– 1 tsp. ground cinnamon
– 1/2 tsp. ground nutmeg
– 1 ½ cup pumpkin puree
– 1 tsp. stevia
– 1/2 cup soy milk
– 2 eggs, organic
– 1/5 tsp. cloves
– 1/5 cup dried fruit

Instructions:

Preheat your oven to 400 F. In a large bowl whisk together whole wheat flour, baking soda, salt, cloves, ground cinnamon, ground nutmeg, stevia and dried fruit. In another bowl mix remaining ingredients until smooth. Combine both mixtures together. Pour mixture into a prepared loaf pan. Bake for 45 min -1 hour. Done!

3. Spicy slow cooker pumpkin chili

This spicy slow cooker pumpkin chili is so delicious; it’s hard to believe it’s healthy, too.

Ingredients:

– 1 cup tomatoes, chopped
– 2 cups pumpkin puree
– 2 garlic cloves, minced
– Salt and pepper, to taste
– 1 tsp. chili powder
– ½ cup mushrooms, canned, drained and rinsed
– 1 cup chili beans, canned
– 2 tbsp. olive oil
– 1/5 cup fresh parsley, chopped
– 1 cup lentils, drained and rinsed
– 1 cup black beans
– 1 cup diced tomatoes, canned
– 1 cup mushrooms, chopped
– 1 zucchini, chopped
– 1 bell pepper, chopped
– 1 onion, chopped
– 1/3 cup green chilies, diced

Ingredients:

In a slow cooker, place all ingredients. Cook for on high for 4 hours. Remove from heat and serve while still warm. Enjoy your meal!

4. Healthy pumpkin soup

I just love this pumpkin soup! It is super tasty and super healthy! Plus this soup is also gluten-free!

Ingredients:

– 2 tbsp. avocado oil
– 1 large potato, peeled and cubed
– 2 garlic cloves, minced
– 1 tsp. fresh ginger, minced
– 1/2 tsp. curry powder
– 1 medium onion, chopped
– 4 cups pumpkin flesh, chopped
– 1 medium carrot, chopped
– 1/3 cup fresh herbs, shopped
– 3 cups vegetable stock
– 1 zucchini, chopped
– Greek yogurt, for garnish

Instructions:

In a large saucepan, add avocado oil and onion and cook about for about 3 min. Add pumpkin, potatoes, and carrot and cook for 3 more minutes. Add stock and remaining ingredients. Cook for about 15 minutes. Transfer soup to a blender and blend until creamy. Garnish with Greek yogurt. Done!

5. Healthy pumpkin protein bars

These healthy pumpkin protein bars protein are and a great healthy, high-protein snack. And even more, they are packed with essential vitamins and minerals.

Ingredients:

– 2 tsp. chia seeds
– 1/3 cup coconut flour
– ½ 2 tsp. ground cinnamon
– 1/3 tsp. ground clove
– 1 cup pumpkin puree
– 1 tbsp. cinnamon
– 1/3 tsp. ginger
– 3 scoops plain or vanilla protein powder
– 1 tsp. baking powder
– 1/3 cup old fashioned oats
– 1 tsp. stevia
– 1/4 cup dried fruit
– 2 tsp. flax seeds
– 1/3 cup slivered almonds
– 1 tsp. baking soda

Instructions:

Preheat your oven to 400 F. In a large bowl, add all ingredients and stir until well combined. Lightly spray a baking dish. Spread your mixture evenly into a prepared baking dish. Bake for 20-30 min. Remove from oven and let cool for 10 minutes before cutting.

6. Healthy pumpkin cupcakes

Besides being gluten-free these pumpkin cupcakes are also diary frère and egg free (but not taste-free)!

Ingredients:

– 2 cups flour, gluten-free
– 1-2 tsp. stevia
– 1 tbsp. cocoa powder
– 1 tsp. baking powder
– 1 tsp. vanilla extract
– 1 tsp. cinnamon
– 1.5 tsp. nutmeg
– ½ tsp. baking soda
– Pinch of ground cloves
– 1 cup pumpkin puree
– 1 cup soy milk or orange juice
– 4 tbsp. avocado oil

Instructions:

Preheat oven to 400 F. In a bowl, whisks together dry ingredients. In another bowl, combine all wet ingredients until well combined. Combine both mixtures together. Divide mixture among 12 paper-lined muffin cups, filling 2/3 full. Bake for 20-30 min. Let cool for a few minutes before serving. Done! Enjoy your delicious pumpkin cupcakes.

7. Mac and cheese with pumpkin

This mac and cheese with pumpkin recipe is a healthier alternative to traditional mac and cheese.

Ingredients:

– 1 tbsp. avocado oil
– 1 small onion, diced
– 2 cups cubed pumpkin, fresh or canned
– 1/3 cup vegetable broth
– 1/3 cup soy milk
– 2 tbsp. Greek yogurt, fat-free
– 3. tbsp. Parmesan cheese
– 2 cups macaroni pasta, whole-wheat
– Salt and pepper, to taste

Instructions:

Cook macaroni pasta according to package instructions. Preheat oven to 400 F. In a skillet, heat avocado oil over medium-high heat. Add onions and diced squash and cook for 3 minutes. Whisk in milk and broth and cook for 5 more minutes. Remove from heat, add cheese and Greek yogurt and stir until well combined. Pour into a prepared baking dish and bake for 10-15 mins. Serve warm. Bon appetit!

8. Vegan pumpkin muffins

These vegan delicious pumpkin muffins make a healthy snack. They will keep up to 2-3 days in the fridge.

Ingredients:

– 1 1/2 cup flour, whole wheat
– 2 tsp. stevia
– 1 tsp. baking soda
– 1/4 tsp. salt
– 1/2 tsp. cinnamon
– 1/5 tsp. nutmeg
– Pinch of ground cloves
– 1/2 cup blueberries, fresh
– 1 cup pumpkin puree
– 4 tbsp. olive oil
– 1 cup soy milk

Instructions:

Preheat your oven to 400 F. In a large bowl, combine first seven ingredients. Spray a muffin pan with a non-stick cooking spray. In another bowl combine pumpkin puree and soy milk. Add flour mixture to pumpkin mixture. Mix together pumpkin mixture and flour mixture. Fold in fresh blueberries. Pour mixture into muffin cups and bake for 20 minutes. Done!

Advertisements

9. Healthy pumpkin pancakes

Pumpkin pancakes –an excellent addition to any party or meal. These delicious pancakes will also keep you satiated throughout the day.

Ingredients:

– 1 cup white whole wheat flour
– ½ tbsp. baking powder
– ¼ tsp. ground ginger
– ½ tsp. salt
– ¼ tsp. ground nutmeg
– 1 tsp. ground cinnamon
– 1 tsp. stevia
– 1 egg
– 1 cup fat-free milk
– 2 tbsp. avocado oil
– 1 cup pumpkin puree, canned

Instructions:

In a blender add pumpkin puree, fat-free milk, avocado oil, egg, whole wheat flour, baking powder, ground ginger, salt, ground nutmeg, ground cinnamon, stevia and mix until well combined. Lightly grease a skillet over medium heat. Pour batter into skillet and cook for about 1 minute on each side. Serve warm. Bon appetit.

10. Pumpkin banana oatmeal

Pumpkin banana oatmeal is packed with vitamin-rich bananas and full of protein.

Ingredients:

– 1 cup quick or old-fashioned oats
– 1/3 cup canned pumpkin
– 1/8 tsp. cinnamon
– 1/3 cup druid fruits
– 1 banana, mashed
– 1 tsp. chia seeds
– 1tsp. flax seeds
– 1/3 cup raisins
– 1/3 tsp. salt
– 1/3 cup fresh blueberries
– 1/3 cup coconut flour
– 1/3 cup milk of choice
– 1/3 tsp. vanilla extract
– 1/4 tsp. pumpkin pie spice
– 1/3 tsp. baking powder

Instructions:

Preheat your oven to 400 F. Spray a single-serving ramekin with nonstick spray. In a bowl mix gently all ingredients until well combined. Pour into a prepared ramekin and bake for 20 min. Remove from oven. Set aside and let cool for a few minutes before serving. Serve and enjoy.

11. Paleo pumpkin pie

This Paleo pumpkin pie recipe is full of fall flavors. Besides being Paleo –friendly, it’s also vegan and dairy-free.

Ingredients:

Filling:

– 1 tbsp. ground flax seeds, soaked
– 1 cup pumpkin puree
– 1/3 cup coconut milk
– 2 tbsp. arrowroot
– 1/2 tsp. vanilla
– 2 tsp. pumpkin pie spice
– 1 tbsp. honey

Crust:

– 1/2 almonds
– 1/2 cup walnuts
– ½ cup raisins
– ¼ c molasses
– 1 tsp. cinnamon

Instructions:

Preheat your oven to 400 F. In a food processor add cinnamon, raisins, almonds and walnuts and mix well combined. Add molasses and mix again. Press mixture into a pie dish. To prepare the fill, combine remaining ingredients in a food processor. Pour mixture into pie shell and bake for 20-30 minutes. Enjoy your tasty pie!

Advertisements