23 Healthy Pumpkin Recipes – gluten-free with dairy and egg-free options


A roundup of special-diet friendly pumpkin recipes that are sure to please! Pumpkin Pie, Pumpkin Cookies, Pumpkin Fudge, and more! This list has recipes that fit special diets like low carb, candida diet, paleo, gluten free, GAPS, AIP, and more.

It’s fall – crisp air, colored leaves, jackets, ice hockey, and — yes, pumpkin.

Not sure what it is but all of us who like to bake (and eat) really seem to gravitate towards recipes that highlight this wonderful squash.

Well, for all of you pumpkin lovers out there, do I have a roundup of wonderful, whole foods recipes from all around the internet for you.  This is a revamp of an older post — I replaced some of the recipes and added some more information about them for you to make them more user friendly.  I hope you enjoy them!

Pumpkin isn’t just for fall, of course.  It’s so healthy that you really should make it a part of your diet year round.

Did you have any idea about all of these benefits?

I think it’s a great reason to have pumpkin pie and all kinds of other pumpkin treats year round.

What are the Health Benefits of Pumpkin?

Pumpkin is high in:

– carotenoids
– protein (the pumpkin seeds are, so if you are using the whole pumpkin, save those seeds :-).  We even make pumpkin seed butter regularly.  It’s high in zinc as well.)
– EFA’s (essential fatty acids)
– Vitamin A
– Vitamin C
– Magnesium
– Potassium
– Zinc
– Fiber

Health Benefits Include:

– Improves Prostate Health
– Anti-Inflammatory Effect
– Great on Your Skin
– Prevents Kidney Stones
– Eases Depression
– Treatment of Parasites
– Diuretics

Now that you feel good about eating pumpkin, here are some great recipes to keep you healthy and full throughout the fall!

I am so glad to introduce you to this great culinary genius from around the blogosphere–including a few from me :-).

A roundup of special-diet friendly pumpkin recipes that are sure to please! Pumpkin Pie, Pumpkin Cookies, Pumpkin Fudge, and more! This list has recipes that fit special diets like low carb, candida diet, paleo, gluten free, GAPS, AIP, and more.


Healthy Pumpkin Recipes

Soft Pumpkin Cookies (vegan w/ gluten & sugar free options) – me

We think these taste like Enjoy Life Brand Cookies – and they’re super easy!

Looking for a Healthy Gluten Free Treat? These Soft Pumpkin Cookies are Gluten Free, Dairy Free, Egg Free, and Sugar Free - They remind us of Enjoy Life Cookies, but without all the sugar and very little sweetener at that! Great not just for fall, but all year round.

Pumpkin Pie Smoothie – The Prairie Homestead

Pumpkin Pie Smoothie

Pumpkin Chocolate Swirl Cheesecake – Sweetly Raw

Pumpkin Chocolate Swirl Cheesecake

Pumpkin Snickerdoodles (with gluten, sugar, dairy, & egg free options) – me

One of our family’s favorites!

Looking for Healthy Cookie Recipes or Allergy Free Cookies? These Pumpkin Snickerdoodles are Gluten-free, Dairy-free, Egg-free and Sugar-free. My boys LOVE them. In fact, whenever I talk about making cookies they ask for these! If you love snickerdoodles, you'll love these.

Pumpkin Fudge (dairy free) – The Coconut Mama

Yum!  Use my Homemade Coconut Butter for these!

Pumpkin Fudge

Chocolate Pumpkin Digestives – Green Gourmet Giraffe

Chocolate Pumpkin Digestives

Pumpkin Gingersnap Chia Breakfast Parfaits – Healthful Pursuit

Pumpkin Gingersnap Chia Breakfast Parfait

Chocolate Pumpkin Whoopie Pies – Ricki Heller

This is a totally candida-friendly post, typical of Ricki’s genius.  OK – have I told you enough how much I love her creations :-)?

Chocolate Pumpkin Whoopie Pies

Pumpkin Pie Cookies (grain free & vegan) – The Detoxinista

Pumpkin Pie Cookies

Pumpkin-Cranberry Smoothie (dairy free) – Tessa the Domestic Diva

Pumpkin Cranberry Smoothie

Pumpkin Kiss Cookies (paleo) – Cavegirl Cuisine

I would try to sub something for the dates in these – but had to share them!

Pumpkin Kiss Cookies

White Chocolate Pumpkin Butter Cups – Almonds & Avocados

White Chocolate Pumpkin Butter Cups

Pumpkin Cake Bars – This Chick Cooks

Pumpkin Cake Bars

Grain-Free Pumpkin Cinnamon Rolls (gluten, soy, & corn free) – Real Sustenance

I think these would work with an egg substiute – flax, chia, or my Powdered Egg Replacer.

Grain-Free Pumpkin Cinnamon Rolls

Pumpkin Pie Bites with Maple Coconut Whipped Cream (grain & dairy free) – The Tasty Alternative

Pumpkin Pie Bites with Maple Coconut Whipped Cream

No-Bake Pumpkin Mousse Cake – Veggie Nook

No-Bake Pumpkin Mousse Cake

Pumpkin Custard Ice Cream (paleo) – Healthnutnation

Paleo Pumpkin Custard Ice Cream

Chocolate Pumpkin Tart (paleo, GF, & V) – Unconventional Baker

Chocolate Pumpkin Tart

Pumpkin Cheesecake – Unconventional Baker

Pumpkin Cheesecake

Starbucks Copycat Pumpkin Scones (paleo, GF, & V) – Unconventional Baker

Starbucks Copycat Pumpkin Scones

Pumpkin Ice Cream (paleo, V, & nut free) – Tessa the Domestic Diva

Pumpkin Ice Cream

Easy Pumpkin Custard (paleo & low carb w/ vegan option) – me

Love Pumpkin Everything? This Easy Pumpkin Custard is Low Carb, Paleo, Vegan, and AIP Friendly. Loaded with great nutrition, it's the perfect Pumpkin Pie flavor for all kinds of special diets. I have to make multiple batches because my kids devour this in no time! (well, I help a little :).)

No-Cook Pumpkin Chia Pudding (paleo, vegan, & low carb) – me

Here’s a pumpkin pudding you can feel very good about serving to your family for breakfast, dessert, or really any meal. It's loaded with nutrients like vitamins A and C, potassium, fiber, and more! It's also low carb, paleo, vegan, grain-free, dairy-free, and gluten-free.

and to flavor all of your pumpkin goodies, here is

Pumpkin Pie Spice – me

Want to whip up a pumpkin treat, but don't have any "pumpkin pie spice" on hand? Here's how to make your own DIY pumpkin pie spice blend frugally – without any fillers – while still getting the same great taste!


Well, I think that should be plenty to have you ready for Thanksgiving, Christmas, and all the pumpkin baking that your heart might desire.

Which recipe(s) is/are your favorite? 

These comments do not necessarily reflect the opinions of Whole New Mom, LLC.


    Speak Your Mind


  1. I love pumpkin, so I can’t wait to check some of these out! 🙂

  2. Great pumpkin line-up, but it’s missing the one thing I’m looking for – pumpkin breakfast muffins. Have you come across anything? We’re not grain-free, but I can’t find them in a refined-sugar-free option.

  3. Adrienne, Have you tried making Gluten Free, Dairy-Free Pumpkin Pie? I have been craving one lately (pregnancy craving!) and want to try making one, but am short on time and resources and don’t want to make too many failed experiments. So thought I’d ask you first, since you are the pumpkin Queen!

  4. I just had to chuckle about the first item listed under “health Benefits: Prostate Cancer!!! You most likely meant that consuming pumpkin helps AVOID prostate cancer, not that getting prostate cancer is one benefit of eating it!!!
    Still chuckling!

    • Thanks for sharing your chuckle, Carol! I had written this post a long time ago and made some changes so I sent it out again – changed a bunch of the recipes, etc., but didn’t notice that. I changed it – thanks!

  5. Audrey @ Unconventional Baker says:

    Thanks so much for all these wonderful pumpkin goodies, Adrienne! My favorite season for baking 🙂 And thank you for throwing a few of mine in too. Appreciate it as always <3

  6. These look scrummy but unfortunately, I am very sensitive to gourds – do you think sweet potatoes would be a good alternative?

  7. Everything looks soon yummy! May try some recipes for the Holidays!