21 Healthy Pumpkin Recipes – special diet friendly

21 Healthy Pumpkin Recipes - 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!

Of course, pumpkin tastes great, but if you’ve been hanging out on my Facebook page, you might recall that I highlighted the Health Benefits of Pumpkin recently.  If you aren’t a Facebook fan, you should head over there now and become one.  I really just have so much good stuff I like to share with you all and I just don’t have time to post daily – so Facebook gives me the opportunity to connect and share so much more :-).

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:
– Prostate Cancer
– Anti-Inflammatory Effect
– Great on Your Skin
– Prevents Kidney Stones
– 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 :-).

Healthy Pumpkin Recipes

Pumpkin Cream Cheese Bars – Chocolate Covered Katie

Pumpkin Bars

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

Yummy Soft Pumpkin Cookies - Gluten & Sugar Free and Vegan! They taste great too - they remind our family of Enjoy Life® brand--just not quite as sweet. Try them and see if you agree!


Pumpkin Pie Smoothie – The Prairie Homestead

Pumpkin Smoothie

Pumpkin Chocolate Swirl Cheesecake – Sweetly Raw

Vegan Cheesecake

Pumpkin Snickerdoodles
One of our family’s favorites!

Pumpkin Snickerdoodles! Gluten, Dairy, Egg, and Sugar-Free! And soooo yummy. These are one of our favorite cookies to make!


Pumpkin Fudge – The Coconut Mama

Yum!  Use my Homemade Coconut Butter for these!

Dairy-Free Fudge


Chocolate Pumpkin Digestives – Green Gourmet Giraffe

Chocolate Pumpkin Cookies


Pumpkin Gingersnap Chia Breakfast Parfaits – Healthful Pursuit

Pumpkin Dessert


Pumpkin Bread Pudding with Warm Caramel Sauce – Diet, Dessert, and Dogs
Ricki is a genius at candida-friendly cooking.   This recipe, I think, could easily be adapted to be fine if you use my DIY Condensed Dairy Free Milk!

Gluten Free Bread Pudding

Chocolate Pumpkin Whoopie Pies – also from Diet, Dessert, and Dogs
This is a totally candida-friendly post, typical of Ricki’s genius.  OK – have I told you enough how much I love her creations :-)?

Gluten-Free Whoopie Pies

Pumpkin Pie Cookies – The Detoxinista

Pumpkin Cookies


Pumpkin Cranberry Smoothie  from Tessa the Domestic Diva

Pumpkin Smoothie


Pumpkin Kiss Cookies – Cavegirl Cuisine
I would try to sub something for the dates in these – but had to share them!

Pumpkin Chocolate Cookies


White Chocolate Pumpkin Butter Cups – Almonds & Avocados

Dairy-Free Candy


5 Ingredient Pumpkin Fudge – Oatmeal with a Fork

Dairy-Free Pumpkin Fudge


Pumpkin Cake Bars – This Chick Cooks

Grain-Free Cookies


Pumpkin Cinnamon Rolls – Real Sustenance

Grain-Free Cinnamon Rolls


Pumpkin Pie Bites with Maple Coconut Whipped Cream – The Tasty Alternative

Grain-Free Cookies


Pumpkin Mousse Cake  – Veggie Nook

Grain-Free Cake

Instant GAPS Pumpkin Pudding – Empowered Sustenance

Gluten-Free Bread Pudding



and to flavor all of your pumpkin goodies, here is

Pumpkin Pie Spice

Pumpkin Pie Spice Recipe. We LOVE pumpkin around here. Make your own Pumpkin Pie Spice this year. It's super simple and saves you money too!


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? 


    Speak Your Mind


  1. This quite a roundup of TOO many tempting things! I would make pretty much every single one of these recipes!! Thanks Adrienne!

  2. Great roundup, Adrienne–and thanks so much for including my recipe! I would love to try all of these if I could. 😉 I’m going to try to revamp that pumpkin bread pudding to be ACD friendly. In the meantime, I’ve got pumpkin-shaped whoopie pies I can eat on my blog this week. :)

  3. You’re too sweet (in an ACD-friendly way, of course!!). 😀 Thanks for adding the pies. xo

    • Very funny. You are so welcome. My son thinks your pies are adorable and is now begging me to make them :-). How did you get that interesting pattern inside of the cakes?

  4. Thanks for doing the research for these, always looking for new things to make, pinned for the future.

  5. great round up – have just been following up some of the recipes and love the ideas – thanks for including mine in the group – pleased to see the digestives in such good company

  6. Thanks for including my flourless cake bars, Adrienne. Have a good one!

  7. Impresive list – can’t wait to try some of these – just polished off the last of my frozen pumpkin from last year… Those things really produce!

  8. I can’t wait to try some of these. SOoo delicious.I needed motivation to make some yummy treats with pumpkin! This should do the trick!

  9. Thanks for including my coconut pie bites, Adrienne. I am LOVING all these great fall round-ups. I am always so inspired to bake and cook when the weather cools down. Finally feels like fall here in my neck of the woods! :-)


  10. Wow! And I have four pumpkins sitting in my kitchen just waiting to be used. This looks like a wonderful list. I think I will enlist my children in helping me pick. :)

  11. What a fabulous round up! I adore pumpkin this time of year. Thank you for sharing this post with us :)

  12. I am getting ready to make some pumpkin cookies with my 3 kiddos and was looking for a healhty recipe. Looks like I came to the right place!

    Thanks so much for sharing!

  13. Yum! Thanks for all the great ideas!

    My family likes Pumpkin Cornbread.

  14. Stopping by from Titus 2sday…what a great recipe resource! I bought some extra pumpkins to turn into puree, so I can’t wait to make some of these! Thank you for sharing!

  15. Thanks for compiling this great list…I see quite a few that I need to check out. Bless you

  16. Thanks for pulling together all these great recipes!

  17. Thanks for sharing this! Great round up!

  18. What a great round-up :)
    I can’t even start to choose what to make first

  19. What a fabulous collection of recipes, I want to try them all! Hope you are having a great fall weekend and thank you so much for sharing with Full Plate Thursday.
    Come Back Soon!
    Miz Helen

  20. Oh wow, I just love the flavor of pumpkin!

  21. I love pumpkin, so I can’t wait to check some of these out! :)

  22. christine says:

    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.

  23. 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!

  24. That looks amazing! I’ll try to remember to share on my FB page later – yum!!!