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

The information provided in this post is for informational purposes only and should not be construed as medical advice.
It is not a substitute for your doctor's care plan or advice.


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

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

For a low-carb version, use stevia or xylitol, etc.

Pumpkin Pie Smoothie

Pumpkin Chocolate Swirl Cheesecake – Sweetly Raw

Sub in a low carb crust and change out the sweetener to make this low carb.

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!
Use a low-carb sweetener to make the low-carb version.

Pumpkin Fudge

Chocolate Pumpkin Digestives – Green Gourmet Giraffe

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 – Healthful Pursuit

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 – 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 :-)?
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) – The Detoxinista

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

Pumpkin Pie Cookies

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

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

Pumpkin Cranberry Smoothie

Pumpkin Kiss Cookies (paleo) – Cavegirl Cuisine

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 – me

Love pumpkin pie? But don't care for all the additives in the seasonal "pumpkin" treats hitting the stores? Make your own pumpkin pie spiced creamer, and forget that chemical-laden PSL! This recipe is just a few ingredients, dairy-free and sugar-free – and VERY good for you!

Chocolate Pumpkin Cake – Recipes to Nourish

I would try using a fat for some or all of the apples to make it lower carb and would use a low carb sweetener in place of the honey.

Gluten-Free Chocolate Pumpkin Cake

Pumpkin Quinoa Patties – Wendy Polisi

Pumpkin Quinoa Patties

Pumpkin Custard Ice Cream (paleo) – Healthnutnation

For the low-carb version, substitute low-carb sweeteners.

Paleo Pumpkin Custard Ice Cream

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.

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

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 (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 :).)

Pumpkin Cheesecake – Unconventional Baker

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) – Unconventional Baker

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) – Tessa the Domestic Diva

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

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

  3. 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

  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. 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!

  6. 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.

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