23 Healthy Pumpkin Recipes - gluten free with dairy and egg-free options
Craving pumpkin but you're trying to eat as healthy as possible? I've got you covered with these mouth watering Healthy Pumpkin Recipes.
These mouth-watering recipes are whole food based, refined sugar-free and guaranteed to please! From breakfast to snacks, to lunches, and desserts, there's something scrumptiously pumpkin for everyone.
It's fall - crisp air, colored leaves, jackets, ice hockey, and -- yes, pumpkin.
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 for you.
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.
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
Now that you feel good about eating pumpkin, here are some great recipes to keep you healthy and full throughout the fall! Bonus--they aren't just healthy because they include pumpkin--they're all gluten-free and refined sugar-free too!
Healthy Pumpkin Recipes
Soft Pumpkin Cookies (vegan w/ gluten & sugar free options)
We think these taste like Enjoy Life Brand Cookies - and they're super easy!
White Chocolate Pumpkin Truffles
Rich and creamy with either regular cream cheese or vegan pumpkin cream cheesy center.
Pumpkin Hummus
This Creamy Pumpkin Hummus is a great dip for veggies, chips, and more and makes a great spread for wraps or sandwiches too.
Pumpkin Snickerdoodles (with gluten, sugar, dairy, & egg free options)
These Sugar-free and Gluten-free Pumpkin Snickerdoodles are sure to become one of your family's favorite cookies.
Pumpkin Fudge (dairy free)
These Pumpkin Fudge Balls look great. Use my Homemade Coconut Butter for these and use a low-carb sweetener to make the low-carb version.
Chocolate Pumpkin Digestives
These Chocolate Pumpkin Disgestives are a fun twist on traditional digestive cookies. Sub in almond flour for the wheat flour (you'll have to change up a few things as noted in this recipe) and use a low-carb sweetener to make a low-carb version.
Easy Gluten-free Sugar-free Pumpkin Roll - Vegan and Keto Options
This Gluten-free Pumpkin Roll is easier than most recipes and is dairy-free. The vegan version works great!
Vegan Pumpkin Pasta
This Vegan Pumpkin Pasta is so creamy and delicious and easy to make too!
Pumpkin Pie Cookies (grain free & vegan)
For a low-carb option, substitute a low-carb sweetener.
Pumpkin-Cranberry Smoothie (dairy free)
For a low-carb version, substitute the apple with more low-carb sweetener, if needed.
Pumpkin Kiss Cookies (paleo)
For a low-carb version, use a low-carb sweetener for the dates, and use my Homemade Chocolate Chips or SF chocolate chips for the chocolate portion.
Pumpkin Pie Spiced Creamer – Dairy and Sugar Free
Pumpkin Quinoa Patties
Pumpkin Pecan Cookies
Pumpkin Chia Pudding
Chocolate Pumpkin Tart (paleo, GF, & V)
For a low-carb version, swap out the sweeteners and use almond flour instead of the tapioca flour in the crust.
Easy Pumpkin Custard
Pumpkin Cheesecake
For a low-carb version, swap out the sweeteners and use almond flour instead of the tapioca flour in the crust.
If the cashews are too carby, try macadamias.
Starbucks Copycat Pumpkin Scones (paleo, GF, & V)
For a low-carb version, swap out the sweeteners and use almond flour instead of tapioca flour.
Pumpkin Ice Cream (paleo, V, & nut free)
Lucuma has a few carbs so you could swap this out for low carb if needed.
Healthy Pumpkin Pie
and to flavor all of your pumpkin goodies, here is
Pumpkin Pie Spice
and for those following the Autoimmune Protocol ...
Autoimmune Protocol Pumpkin Pie Spice Blend
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 is your favorite?
I ADORE pumpkin everything, this is a stellar time ADrienne! LOOK FORWARD to trying something new!
Everything looks soon yummy! May try some recipes for the Holidays!
I hope you enjoy them!!
These look scrummy but unfortunately, I am very sensitive to gourds - do you think sweet potatoes would be a good alternative?
Yes, you could do that for sure! Enjoy!
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
Hi Audrey - you are so welcome. There were so many of your wonderful creations to choose from!!
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!
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!
I am so hoping that you got my recipe - did I get one back to you?
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.
I love pumpkin, so I can't wait to check some of these out! 🙂