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

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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.

collage of two pumpkin recipes

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.

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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!

pumpkin custard, pumpkin roll, pumpkin cheesecake, pumpkin truffles, and pumpkin cookies with title saying healthy pumpkin recipes.

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!

bowl of pumpkin cookies

White Chocolate Pumpkin Truffles

Rich and creamy with either regular cream cheese or vegan pumpkin cream cheesy center.

Healthy pumpkin truffles on marble tabletop - low-carb, vegan, keto

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 hummus with crackers, pumpkin seeds and lemon slices.

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 snickerdoodles in a stack on a square white plate

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.

pumpkin fudge balls on a cup

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.

chocolate pumpkin digestives on a plate

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!

gluten-free pumpkin roll with slices on plates with white mugs in the background

Vegan Pumpkin Pasta

This Vegan Pumpkin Pasta is so creamy and delicious and easy to make too!

hand holding fork taking some pumpkin pasta out of a white bowl.

Pumpkin Pie Cookies (grain free & vegan)

For a low-carb option, substitute a low-carb sweetener.

pumpkin pie cookies on a cooling rack

Pumpkin-Cranberry Smoothie (dairy free)

For a low-carb version, substitute the apple with more low-carb sweetener, if needed.

pumpkin cranberry smoothie on a glass with straw

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 kiss cookies on a square plate

Pumpkin Pie Spiced Creamer – Dairy and Sugar Free

Low-carb Vegan Pumpkin Creamer - dairy-free, paleo, THM:S, healthy, easy

Pumpkin Quinoa Patties

Pumpkin Quinoa Patties

Pumpkin Pecan Cookies

pumpkin pecan cookies on antique style wire cooling rack

Pumpkin Chia Pudding

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.

chocolate pumpkin tart on a black plate

Easy Pumpkin Custard 

Healthy Pumpkin Custard - paleo, vegan, dairy-free, egg-free, AIP, low-carb & THM:S

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.

pumpkin cheesecake on a plate

Starbucks Copycat Pumpkin Scones (paleo, GF, & V)

For a low-carb version, swap out the sweeteners and use almond flour instead of tapioca flour.

two slices of Starbucks copycat pumpkin scones

Pumpkin Ice Cream (paleo, V, & nut free)

Lucuma has a few carbs so you could swap this out for low carb if needed.

pumpkin ice cream in a cup

Healthy Pumpkin Pie

healthy pumpkin pie

and to flavor all of your pumpkin goodies, here is

Pumpkin Pie Spice

pumpkin pie spice blend in jar

and for those following the Autoimmune Protocol …

Autoimmune Protocol Pumpkin Pie Spice Blend

Just because you're strict AIP doesn't mean you can't enjoy pumpkin pie spice flavored treats! This blend replicates the flavor you love with autoimmune protocol friendly spices.

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?

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

  2. 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

  3. 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!

    1. 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!

  4. 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!

  5. 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.