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

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

by Adrienne 40 Comments Published October 21, 2015 Updated: Oct 12, 2020

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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.

Looking for Healthy Pumpkin Recipes? Look no further! These mouth-watering recipes are whole food based, refined sugar-free and guaranteed to please!

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.

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!

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.

 

Whole Food 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!

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.

White Chocolate Pumpkin Truffles

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

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

Pumpkin Chocolate Swirl Cheesecake

So amazing! Sub in a low carb crust and change out the sweetener if desired.

Pumpkin Chocolate Swirl Cheesecake

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

One of our family's favorites!

pumpkin snickerdoodles in a stack on a square white plate

Pumpkin Fudge (dairy free)

Yum!  Use my Homemade Coconut Butter for these!
Use a low-carb sweetener to make the low-carb version.

Pumpkin Fudge

Chocolate Pumpkin Digestives

Sub in almond flour for the wheat flour and use a low-carb sweetener to make a low-carb version.

Chocolate Pumpkin Digestives

Pumpkin Gingersnap Chia Breakfast Parfaits

For a low-carb version, sub in a low-carb sweetener, add extra instead of the raisins, and for the cookies, use almond flour and change out the sweeteners there as well.

Pumpkin Gingersnap Chia Breakfast Parfait
Chocolate Pumpkin Whoopie Pies

This is a totally candida-friendly post, typical of Ricki's genius.  OK - have I told you enough how much I love her creations :-)?
These would be harder to make low carb but you could try with subbing in almond flours, changing out the sweeteners and using only coconut milk or almond milk instead of rice milk. Pumpkin should be substituted for the sweet potato.

Chocolate Pumpkin Whoopie Pies

Pumpkin Pie Cookies (grain free & vegan)

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

Pumpkin Pie Cookies

Pumpkin-Cranberry Smoothie (dairy free)

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

Pumpkin Cranberry Smoothie

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

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 with whipped cream in glass jars

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

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

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

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

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

 

and to flavor all of your pumpkin goodies, here is

Pumpkin Pie Spice

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!

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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About Adrienne

Adrienne Urban is the Founder and Owner of Whole New Mom. She has a background in research, journalism, insurance, employee benefits, financial markets, frugal living, and nutrition. Seeking a better life for herself and her family, she uses research and consults with many physicians and other practitioners to find solutions to the variety of issues they have dealt with including life-threatening food allergies and thyroid and adrenal concerns. WholeNewMom.com is the result of her experiences and knowledge gained throughout the process. Posts are reviewed and verified by the Whole New Mom team.

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    Recipe Rating




     

  1. Tessa

    September 20, 2017 at 10:50 pm

    I ADORE pumpkin everything, this is a stellar time ADrienne! LOOK FORWARD to trying something new!

    Reply
  2. Ruth

    November 14, 2015 at 10:56 pm

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

    Reply
    • Adrienne

      November 14, 2015 at 10:59 pm

      I hope you enjoy them!!

      Reply
  3. Florence

    October 26, 2015 at 9:14 am

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

    Reply
    • Adrienne

      October 26, 2015 at 9:18 am

      Yes, you could do that for sure! Enjoy!

      Reply
  4. Audrey @ Unconventional Baker

    October 22, 2015 at 11:06 am

    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

    Reply
    • Adrienne

      October 22, 2015 at 1:39 pm

      Hi Audrey - you are so welcome. There were so many of your wonderful creations to choose from!!

      Reply
  5. Carol

    October 22, 2015 at 12:42 am

    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!

    Reply
    • Adrienne

      October 22, 2015 at 2:13 pm

      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!

      Reply
  6. Michele Krile

    November 18, 2014 at 2:29 am

    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!

    Reply
    • Adrienne

      December 19, 2014 at 7:33 pm

      I am so hoping that you got my recipe - did I get one back to you?

      Reply
  7. christine

    January 10, 2014 at 9:32 pm

    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.

    Reply
  8. Leslie

    November 16, 2012 at 3:42 pm

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

    Reply
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Hi there! I'm Adrienne, your Healthy Living Doesn't Have to Be Hard Guide! Here, you'll find basically everything you need to make healthy living doable--healthy & easy flexible recipes, tips for clean beauty and a natural home, essential oils, beginner gardening tips, and more. Learn more about me here.

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