Pumpkin is not only an excellent food to have in the fall season when you want something festive but also happens to be very good for you. It is low in fat, but high in taste, so it does please everyone. Plus, you can also use it in a lot of your clean eating recipes. Here are a few ideas to start out with.
Show Post Contents
- How to Make Your Own Pumpkin Puree
- All About Pumpkin Seeds
- Pumpkin Recipes for Low-Carb and Paleo Diets
- Coffee Drinks That Use Pumpkin
- Healthy Ways to Use Canned Pumpkin
- Nutritious Smoothies with Pumpkin
- Why Pumpkin is Considered a Superfood
- Healthy Dessert Options with Pumpkin
- What You Should Know About Pumpkin Spice
- Interesting and Fun Facts About Pumpkins
- Healthy Ways to Wake Up to a Pumpkin Breakfast
- Vegan Recipe Ideas Using Pumpkin
Pumpkin Ice Cream
One of the drawbacks to a clean eating diet is that you are very limited with the type of ice cream you can eat. While there are low-fat ice cream options and even dairy-free ones, they are still not considered clean in most cases.
Your best option is to make your ice cream at home. This includes making a delicious pumpkin ice cream in the fall.
You will start with bananas, which should be frozen, and are often used to make ice cream.
You can then add in a little pumpkin puree, some pumpkin pie spice, and a little pure maple syrup. It is as simple as blending in a food processor and freezing overnight.
There are many variations on cookies that use pumpkin, but one really delicious option for clean eating is when you combine pumpkin with oats and chocolate chips. You probably eat oats quite a bit on a clean diet, but not chocolate very often.
You are not going to use the chips with added sugar though, so don’t worry. To keep it a clean recipe that is also gluten-free, you would use brown rice flour instead of white flour.
You can easily turn your favorite oatmeal cookie recipe into one that is clean and includes pumpkin and chocolate chips by adding some canned pumpkin puree, spices, and
vegan chocolate chips.
Pumpkin Gingerbread Muffins
Two of the most popular desserts and snacks during the fall include gingerbread cookies and pumpkin muffins. Why not combine them? You can start with any basic recipe you like for muffins, then add in your ingredients to make them taste like pumpkin and gingerbread.
You would again use pure pumpkin puree, spices like pumpkin pie spice or allspice, and a little ginger to the mix. Pumpkin is a great choice for a clean diet because you can use it in many of the recipes you already eat. From pumpkin soup to adding cubed pumpkin and pumpkin seeds to your salads, there are many options available for you.
How to Make Your Own Pumpkin Puree
If you are interested in using pumpkin for more of your healthy meals this fall, why not make your own puree? This can save money and is the cleanest option since nothing is processed and packaged. It is actually a lot simpler than you might think.
Choosing and Prepping the Pumpkin
Before you get to making your pumpkin puree, you have a few preparation steps, to begin with. This starts with selecting the right pumpkin.
Keep in mind you are going to be roasting the pumpkin in the oven after cutting it in half or into quarters, so you need it to be small enough to fit properly.
It is better to go with multiple smaller pumpkins than just one massive pumpkin, or it is difficult to cut and roast. After selecting your pumpkin, cut them in half and remove the pulp and seeds from the center.
Keep the seeds in a separate bowl if you intend to roast them later. Remove at least most of the pulp and seeds from the pumpkin, though donít worry if there is a little remaining. This is not as important as when you are planning to carve a pumpkin.
Roasting Your Pumpkin
Once you have cut open your pumpkin and removed the seeds and pulp, you are ready to roast it. You should have your oven turned onto 350 degrees Fahrenheit for this. While the oven is preheating, grab a baking sheet and put the pumpkin halves directly on it.
There is no need to use parchment paper or aluminum foil. If you chose a larger pumpkin, you may need to cut it into quarters and possibly use more than one baking sheet.
When the oven is preheated, put the pumpkin in the oven and roast for about 30-45 minutes, or until it is tender. You can easily test this with a fork. Your pumpkin flesh should be a light golden brown color when it is done roasting.
Making the Pumpkin Puree
When the pumpkin is done the cooking, remove it from the oven and let it cool. Once cool, you can start making your puree. Remove the skin from the pumpkin or just scoop out the flesh.
The skin should be easy to remove now that it is fully roasted. Get out your food processor and start placing large chunks of pumpkin inside.
All you need is a little water and the pumpkin, and it will turn into puree easily. You can also mash it first with a potato masher before putting it in. Store it in a container with a lid, and place it in the refrigerator.
All About Pumpkin Seeds
If you are interested in using pumpkin for healthy recipes, don’t forget about the seeds! Also called pepitas, pumpkin seeds contain a lot of vitamins and minerals, are low in fat, and are great for having as a snack or putting on salads. Here are some things to know about pumpkin seeds.
They Are Loaded with Health Benefits
Pumpkin seeds, like the flesh of a pumpkin, have a lot of vitamins and minerals. They are delicious and wonderful to have in the fall but don’t forget they are also really good for you.
Pumpkin seeds contain a lot of magnesium, which is a type of electrolyte that is good for overall health. Some other nutrients include:
- Zinc, which helps with your immune system and boosts male reproductive health
- Fiber to help with digestive health and weight loss
- Omega-3 fatty acids
- Nutrients that help with your prostate and to sleep better
You Can Roast Your Own Seeds
While you can buy pumpkin seeds either salted or unsalted in grocery stores and health food stores, they are also easy to make at home. This is ideal if you are already roasting your own pumpkin to use in recipes or to make your own pumpkin puree.
When you cut open the pumpkin and remove the guts, save them so you can roast your own seeds. To make your pumpkin seeds, start by separating them from the guts of the pumpkin, placing them in a colander, and rinsing really well.
Make sure they are completely rinsed with no guts stuck to them. Put the seeds on a paper towel so they can dry a little. If you are planning on seasoning them with salt or another seasoning, you might want to add the seasoning while they are still wet so it sticks. But you can also coat them with oil, then add the seasoning.
Turn your oven to about 170 degrees Fahrenheit and roast them for 15 minutes. Try to avoid more than 20 minutes or you might roast out the nutrients of the seeds. Remove them from the oven and store how you like.
Ways to Use Pumpkin Seeds
The simplest way to add more pumpkin seeds to your diet is to eat them as a snack. Grab a handful and munch on them when you’re feeling a little hungry. You can also top salads, soups, and chilis with the seeds, or grind them up to add to various baked recipes as well.
Pumpkin Recipes for Low-Carb and Paleo Diets
As you start reading all about pumpkin pie and pumpkin spice lattes this fall, you might feel like you are missing out if you are on a low-carb, Keto, or Paleo diet. However, don’t fear, because there are definitely some pumpkin recipes that are good for these types of diets!
Yes, you can definitely still have muffins even if you are on a Paleo or low-carb diet! As with many recipe variations, it is all in the ingredients. One big change is that while many muffins use all-purpose flour, you are going to use coconut flour instead.
This is considerably lower in carbs and is often better tasting as well. For low-carb pumpkin muffins, you will need a sugar substitute like Stevia or Splenda, softened butter, pure pumpkin or pumpkin puree, coconut flour, eggs, and vanilla extract.
You should also have pumpkin pie spice and some extra cinnamon. These ingredients are in many
traditional muffin recipes, so you can easily alter a current recipe you are loving.
Another excellent idea for your pumpkin low-carb treats is with pumpkin cookies. Here is another amazing way to enjoy a treat even on specific diets like Keto or Paleo.
This one uses cream cheese to add even more fat and flavor, so it is much better for low-carb and Keto diets, as Paleo often does not allow dairy products.
You will use cream cheese and butter, along with pumpkin puree, coconut flour, a sugar substitute, vanilla, and some pumpkin pie spice.
Not only can you have bagels while on a low-carb diet, but they can also taste just like a pumpkin. These are even more nutritious than traditional bagels because you are using coconut flour and adding in some pumpkin puree, which is loaded with vitamins and minerals.
Additional ingredients for the pumpkin bagels include eggs, butter, flax meal, vanilla, and pumpkin pie spice, similar to other low-carb bagel recipes. These are easiest when using a bagel pan as the mold allows you to easily make your bagels without having to form them yourself.
Many recipes can be turned into low-carb pumpkin recipes with just a few tweaks. Keep in mind there are about 10 grams of carbs in a cup of pumpkin puree, but this is spread throughout multiple servings, so it is actually quite low per serving. Especially if you are subtracting fiber for the net carb count.
Coffee Drinks That Use Pumpkin
There are many drinks that use pumpkin, from smoothies to pumpkin chai tea, but don’t forget about your pumpkin spice latte! You can make your own version at home that is similar to Starbucks, or try some other varieties. Take a look at these coffee drinks that use pumpkin or pumpkin spice in the recipe.
Pumpkin Spice Latte
Naturally, the classic pumpkin spice latte is going to be on the list! This is actually not as fattening as you might think, and depending on the ingredients you use, it can actually be lower in sugar and calories than the ones you get at coffee shops like Starbucks.
Plus, you are saving money and time by making it at home. You first need pumpkin puree, which you can either make at home by putting the flesh of pumpkin in a food processor, or by using the pure canned pumpkin. Add to that vanilla extract, pumpkin pie spice, coffee, and a little bit of milk.
You can definitely use unsweetened almond milk if you don’t want cow’s milk in this. You then have the option to add sugar. If you want to keep it low-sugar, use liquid stevia in the vanilla flavor instead.
Pumpkin Spice Creamer
Don’t want an entire pumpkin spice latte? That’s okay! You can instead make a creamer that tastes like pumpkin spice and saves it for your regular cup of coffee or tea each morning.
This is also a cleaner and healthier version than the flavored creamers you find in grocery stores. For the creamer, start with non-dairy milk like vanilla almond milk or cashew milk, making sure it is unsweetened to avoid added sugars.
Use pumpkin puree, either pumpkin pie spice or seasonings like cinnamon and nutmeg, and some vanilla-flavored Stevia drops. You can cook it over the stove, then transfer to a jar and place it in the fridge.
Pumpkin Protein Coffee
This last coffee drink is going to combine the flavors of a pumpkin spice latte, mixed with your protein shake. You might drink coffee first thing in the morning, but also need extra protein for your workouts. That is where this delicious drink comes in handy, especially in the fall.
For this drink, you want to add to a blender your brewed cup of coffee with some almond milk, pumpkin pie spice, vanilla protein powder, and any sweetener you like. You can keep it as-is for more of an iced coffee, or for an actual shake, add in some pumpkin puree as well.
Healthy Ways to Use Canned Pumpkin
When you are looking for a healthy way to put together meals or desserts in the fall, you might think about pumpkin. While you can definitely roast pumpkin and make your own puree, this isn’t necessary every time.
There is nothing wrong with using canned pumpkin as a more convenient option. The following methods show you just how many ways there are to use canned pumpkin.
Make Your Own Yogurt Bowl
Smoothie bowls have been extremely popular lately, but you can go another direction by simply having a yogurt bowl. It is very similar to a smoothie bowl, though often contains fewer ingredients and is creamier.
You are not using the acai powder often found in traditional smoothie bowls. With a yogurt bowl, it is healthy, delicious, and really easy to make. Start with your favorite type of yogurt or Greek yogurt, and add in some pumpkin puree.
Choose any fruits and nuts you want in the bowl, add all the ingredients to the blender, and grind it up. Pour it into a bowl and top it how you like.
Blend Up a Smoothie
Another super-easy way to use canned pumpkin for a healthier meal is to make a smoothie. There are a lot of recipes out there, but the main basis of a smoothie like this is using canned pumpkin, yogurt, and milk or nut milk.
There are so many options here, from using non-fat Greek yogurt and unsweetened almond milk, to regular cow’s milk and vanilla yogurt.
You can then decide on the other ingredients, like blending up fruit, nuts, and seeds, or even adding pumpkin spices to your smoothie. Get creative and try some different combinations until you are happy with the results.
Make Pumpkin Butter
Why not try a little pumpkin butter? If you enjoy peanut butter and almond butter, you might also want to make pumpkin butter. You can definitely make this from pumpkin seeds, but an easier option is to make it from the actual canned pumpkin or pumpkin puree.
This makes it a little thicker and is wonderful to add to muffins, scones, and your morning toast. Typically, the ingredients for pumpkin butter include your canned pumpkin, pumpkin pie spices, a little sugar (or sugar substitute), and some apple juice.
Heat it over the stove to combine ingredients and set aside until it has thickened. Make sure you store it in the refrigerator to keep the pumpkin butter fresh.
Nutritious Smoothies with Pumpkin
Smoothies are a great option when you want a quick breakfast, something you can take on-the-go, or an easy way to put together fruits, veggies, and other superfoods without cooking.
In the fall, there are many ways to incorporate seasonal produce in your smoothies, including with some fresh pumpkin. Try out one of these healthy and delicious pumpkin smoothies.
Pumpkin Pie Smoothie
This first pumpkin smoothie option is one that caters to those who really want a breakfast smoothie that tastes just like a pumpkin pie. You can also have this smoothie as a healthy alternative when others are having fattening pumpkin pie for dessert, but you want to eat something a little on the more nutritious side.
To start this smoothie, you should have one frozen banana so that you donít need added ice, along with pumpkin puree or canned pumpkin, Greek yogurt, and some milk.
You can choose regular milk, almond milk, or even cashew milk. To make it taste like pumpkin pie, add some pumpkin pie spice, a little extra cinnamon and nutmeg, and some pure maple syrup. Blend it all together and enjoy it.
Pumpkin Protein Smoothie
This next smoothie is very similar to your traditional pumpkin pie smoothie, but it adds some extra ingredients to help increase your protein.
You can go ahead and start with the same ingredients as the previous smoothie, including your banana, milk, yogurt, pumpkin, and spices. The difference here is you want to change up how you get your protein.
Milk and bananas are good for protein, but you can go one step further by adding a scoop of vanilla protein powder. You might even be able to find pumpkin spice protein powder this time of year. Add that as well and it turns into a protein smoothie.
Vegan Pumpkin Smoothie
If you are a vegan or simply want a dairy-free option, it is really easy to do. All you really need to do is get rid of the regular milk and yogurt and go for dairy-free options.
Replace your milk with almond milk or coconut milk to start with. Instead of the regular Greek yogurt, you can either use a type of vegan yogurt or add in another banana or two to get the same consistency.
The rest of the pumpkin smoothie ingredients can be the same as the previous two options. This is a really easy way to make it vegan.
Why Pumpkin is Considered a Superfood
The term “superfood” has been around for a few years as a way to describe a food that is high in nutrients. Superfoods tend to be higher in vitamins and minerals than other foods, making them “super” nutrient-dense.
Pumpkin also happens to be a superfood, helping with things like weight loss, vision, and providing more fiber in your diet. Here are some things to know about the health benefits of pumpkin and why it is a superfood.
Superfoods are More Nutrient-Dense
The main reason pumpkin is considered a superfood is because of its high amount of nutrients. Many foods you eat will contain some types of vitamins and minerals, including processed snacks, believe it or not, but the bad often outweigh the good.
With superfoods, you are eating more cleanly and going for those whole, fresh foods, but you are also getting a higher-than-normal amount of nutrients. Pumpkin is no different, which is why this fruit proudly has that superfood label.
Pumpkin Has a High Amount of Nutrients
So, what vitamins and minerals do it have exactly? To start with, there are about 2.7 grams of fiber in a cup of pumpkin. This is the pumpkin you get from the fruit you get at home, where you cut it open and remove the flesh after disposing of the seeds and guts.
You can either cut it into cubes to add to salads, cut it up for soups and other savory dishes, or turn it into pumpkin puree. A cup of pumpkin also contains vitamin C, vitamin E, magnesium, B-6, folate, potassium, niacin, thiamin, phosphorous, riboflavin, potassium, and copper. As you can see, it is loaded with nutrients.
It is Also Low in Macros
Pumpkin not only has a lot of vitamins and minerals your body needs to be healthy, but it is low in macros. Macros, or macronutrients, are typically what you track when you are following a diet. For example, your macros include calories, fat, and carbohydrates.
They are on the lower side in pumpkin, with just 50 calories in a cup of pumpkin and less than 1 gram of fat. There is no cholesterol and only about 12 grams of carbs, which is low compared to many other fruits.
You can easily use pumpkin in your current recipes to add in extra nutrients without increasing your fat or calories too much.
Healthy Dessert Options with Pumpkin
When people think of pumpkin and dessert, they often think of a fattening pumpkin pie. While traditional pumpkin pie can often be made with additional ingredients to increase the fat and calories, it is definitely possible to make a healthier version. Plus, there are also many other amazing healthy dessert recipes that use pumpkin.
Healthier Pumpkin Pie
There aren’t many people who don’t love pumpkin pie in the fall or winter seasons, but unfortunately, it is often loaded with sugar, carbs, and fat. However, you can still make a yummy pumpkin pie that cuts back on those macros and lets you enjoy it without all the guilt.
Take your favorite pumpkin pie recipe and just make a few adjustments. For example, use whole wheat flour for the crust instead of regular white flour, and use pure maple syrup and a sweetener like Stevia instead of regular sugar. This makes a huge difference.
Your filling can usually be the same, but increase the health with non- fat milk or nut milk, Greek yogurt, and Stevia instead of sugar. When you add eggs, try to use brown free-range eggs as they are more organic.
This is a simple, low-fat dessert that will please even the pickiest family members. Pumpkin pudding only contains a handful of ingredients and is made even easier when you use allspice or pumpkin pie spice instead of adding in the clove, nutmeg, and cinnamon separately.
For the pudding, you will use pure pumpkin puree, either canned pumpkin or homemade. Just make sure you are not using pumpkin pie filling, as this is not the same thing as pumpkin puree.
Use enough milk, sugar, and cornstarch according to your basic pudding recipe, and add in an egg, spices, and a little vanilla
Who says scones can only be for breakfast? These are the perfect dessert option between meals or in the evening when you want a small indulgence, but something on the healthier side.
Using pumpkin really increases the nutrients of your scones. You can take a traditional scone recipe and just make some variations, such as with whole wheat flour, adding in Greek yogurt, and taking out the oil to add in pumpkin puree instead.
Add in some spices and the other scone ingredients and you have a delicious and flavorful cone dessert. Kick it up a notch with some dark or dairy-free chocolate chips.
What You Should Know About Pumpkin Spice
It seems like every year, pumpkin spice and pumpkin spice lattes get even more popular. It’s not just the coffee anymore; you see pumpkin spice being used in everything from brownies and cookies to savory and sweet recipes.
So, what is pumpkin spice? Here is some information about the spice and how you can use it.
Pumpkin Spice is Simply a Combination of Spices
A common question asked about pumpkin spice is ñ what exactly is it? You might see a spice bottle labeled either as “pumpkin spice” or “pumpkin pie spice”, both of which are probably either exactly the same or very similar.
There is no 100% accurate combination of spices in pumpkin spice, as it is simply a mix of traditional seasonal spices. This is when you have spices like cinnamon, ginger, nutmeg, and cloves.
Sometimes allspice is also included, but not always. You can also control the flavor of it based on how much of each of these spices you use.
It is Easy to Make Yourself
While you can pick up a jar of pumpkin spice at your local store, you can also make it at home. If you already have these spices in your cabinet, why not?
Again, you can control how much of each spice you use. Perhaps you don’t have allspice so you skip it, but you love nutmeg and want a little extra and go for it! Typically, you want to have about equal amounts of ground nutmeg, ground ginger, and ground cinnamon.
However, if you love cinnamon, go ahead and add a little more. Then you want to add in your ground cloves and allspice, about half of what you included with the other spices. Mix it up and add it to a container to save for later.
There are Many Ways to Use it
People often think about pumpkin pie or pumpkin spice lattes when they think about this spice combination, but there are so many other ways to use it.
First of all, instead of mixing up a latte at home, just add some pumpkin spice to your coffee grounds before brewing a cup of coffee. It will taste like pumpkin without the added sugar or milk. You can also add it directly to creamer, whipped cream, and many other ingredients.
Pumpkin spice works great for both savory and sweet dishes. It is just as good in soup and pasta with pumpkin as it is when you are making muffins, cookies, or pumpkin bars.
Interesting and Fun Facts About Pumpkins
As you start incorporating more pumpkin into your fall recipes and learning about their health benefits, don’t forget to learn more about pumpkins themselves. You can even teach these facts to your kids to get them more interested in the healthy pumpkin meals you put together.
Pumpkins Are a Type of Fruit
Definitely one of the more surprising facts about pumpkins is that they are fruit, not vegetables. Many people consider pumpkins to be a vegetable, along with squash and other gourds, but it is, in fact, a fruit.
Fruits are typically defined by being planted with seeds, which pumpkins definitely have. Therefore, while a part of the gourd family, they are a type of fruit. This is also a warm-weather crop, similar to other types of winter squash, which is why it is available to be harvested in the fall season.
There Are a Wide Range of Colors and Styles
Another fun fact about pumpkins is that there are many different colors, sizes, and even shapes. When people think of pumpkins, they often envision round or oval bright orange pumpkins, but this is only one of many varieties.
Depending on where you live and what is available, you might find pumpkins in red, yellow, white, or even multi-colored varieties. Round and oval are common, but some are pear-shaped, taller or shorter.
There are mini-pumpkins, large ones, and every size in between. Naturally, some pumpkins are better for carving, others are good for eating, and some of the more unique ones are best for decorating.
Pumpkins Are Mostly Water
As you know, pumpkins contain a lot of amazing vitamins and minerals. This fruit is a superfood with a long list of nutrients, including vitamin A, potassium, fiber, vitamin C, vitamin E, magnesium, and many more minerals. They are also low in fat and calories, and only moderate in carbs.
Pumpkin fits into a lot of different diets, which is great. Another fact about pumpkins is that they are about 90 percent water. This is partly why they are so low in fat because they contain a lot of water, similar to cucumbers, lettuce, and celery.
More Facts About Pumpkins
Here are a few more things you might not know about pumpkins:
- The flowers that grow around pumpkins are completely edible, as well as the skin.
- Pumpkins were once used for pie crust, instead of filling like it is used now.
- Native Americans used pumpkin seeds for herbal medicine as well as food.
- Pumpkins grow on all continents, with the exception of Antarctica.
How to Use Pumpkin in Your Soups
There are few things better than warm, hearty soup on a chilly fall evening. Why not combine your favorite type of comfort food with delicious, seasonal pumpkin? Here are some different ideas for putting your own pumpkin soup together.
Pumpkin Coconut Soup
When you begin looking at pumpkin soup recipes, you will notice that there are a lot of variations. Some have just pumpkin puree and seasonings, similar to a bowl of tomato soup, while others contain extra spices or veggies.
Some pumpkin soups are spicy, while others are savory. This pumpkin coconut soup is a little on the spicier side since it uses curry flavorings in it, though you can always leave that part out.
Another great part about this soup is that it contains no dairy, so it is vegan-friendly. The main ingredients are pumpkin puree, curry powder, seasonings, coconut oil, coconut milk, and onion. You can also add in some vegetable broth for the liquid portion.
Apple Pumpkin Soup
Do you want a pumpkin soup with some chunks of delicious fruits or veggies? Why not make this savory apple pumpkin soup. Not only is pumpkin popular in the fall season but so are apples.
You can combine them into this soup along with with an onion cut into pieces, some olive oil, salt and pepper, and vegetable stock. Garlic in the soup also makes it even more savory.
If you want it to have more of a seasonal taste, add a little cinnamon or allspice. When the soup is done, garnish it with some pumpkin seeds.
Spiced Pumpkin Soup
This is thick and creamy pumpkin soup with veggies and spices that really make it taste like fall. Use either canned pumpkin or your own homemade pumpkin puree, and add some veggies to the soup like onions and carrots. You can definitely add more veggies if you want.
The liquid can be either vegetable or chicken broth. Don’t forget your seasonings, including salt and pepper, cinnamon, ground cumin, and if you want it spicier, add in a little paprika as well.
Squash and Pumpkin Soup
Two of the most popular vegetables to have in the fall are pumpkin and butternut squash, except pumpkin is actually a fruit! These taste amazing when combined into one soup.
Instead of using the puree, you can actually use just cubed pumpkin flesh, along with cubed butternut squash. Add traditional soup ingredients like onion, garlic, salt and pepper, vegetable stock, and any other seasonings you want.
Healthy Ways to Wake Up to a Pumpkin Breakfast
Pumpkin is wonderful at any time of the day as a healthy and seasonal option. You can use it for everything from making pumpkin bars for dessert to a pumpkin and squash soup for dinner. It is also amazing for a healthy breakfast. Try out one of these pumpkin breakfast options.
Pumpkin Energy Bites
If you need a quick boost of energy in the morning, but don’t want a protein shake and don’t have time to make a big breakfast, why not a little energy bite?
This is a small ball that is easy to make and can use delicious pumpkin for added flavor and nutrients. Think about how convenient it would be to eat an energy bite instead of choosing something unhealthy like a bagel or pastry. To make energy bites with pumpkin, start with your pure canned pumpkin or pumpkin puree.
Never use the pumpkin pie filling for these. Then take peanut butter or any nut butter like almond or cashew, it mixes it with your pumpkin, old-fashioned oats, and some honey or maple syrup. For more nutrients, you can add in some flax seeds as well.
This might sound like an unhealthy breakfast option, but it isn’t like your typical pancakes. You are taking a healthy version of 3-ingredients pancakes that use bananas, cinnamon, and eggs, and going with a pumpkin addition.
You can either stick with the cinnamon to flavor them or go for a pumpkin pie spice mix instead. This not only contains cinnamon, but also has some ground nutmeg, cloves, and ginger in it. You can then sweeten up your pancake mix with a little raw honey or maple syrup, or keep it as-is.
Pumpkin Breakfast Bake
This is a great idea when you want to make something the night before and have it ready to eat the following morning. It is also perfect to have breakfast ready on Thanksgiving morning or just a weekend when the kids are home from school in the fall.
The breakfast bake has plenty of variations, but it usually starts with your pumpkin puree or canned pumpkin, pumpkin pie spice, and some eggs. You can then add in some fruit like bananas, apples, and cranberries, along with any other seasonings.
You will need some milk to mix it together before baking, whether you choose regular milk or healthy milk like almond or coconut milk.
Overnight Oats with Pumpkin
Overnight oats are quickly becoming the healthy breakfast go-to for many people. It is not just that oatmeal made in this manner is delicious, but it is convenient as your breakfast is ready by the time you wake up in the morning.
If you use mason jars with lids, it is also easy to bring with you to work or school. Here are some ways you can make overnight oats with pumpkin.
Pumpkin Chocolate Chip Overnight Oats
This first recipe is wonderful if you have a bit of a sweet tooth or simply want to try something different with your overnight oats. They taste like pumpkin and fall spices, while also having some chocolate chips in there to make it delicious and feel more like a treat.
As with all overnight oats, start with some good old-fashioned oats. Pour them into a mason jar or container, then add in some vanilla unsweetened almond milk or regular milk, a little almond butter, some maple syrup, and your canned or pureed pumpkin. You can then add in your spices and some dark chocolate chips. Mix it together and let sit overnight.
Traditional Overnight Oats
This is the recipe you want to use if you just want regular pumpkin-flavored overnight oats. There are many ways to switch it up, from adding fruit and nuts to making it more decadent with chocolate or peanut butter.
But the basic recipe calls for just a few ingredients. For these overnight oats, you just need old-fashioned oats, pumpkin puree, pumpkin pie spice, and almond milk. You can then make it a little sweeter with honey or maple syrup, and can even add in some vanilla extract.
Pumpkin Pecan Overnight Oats
Another fun variation that is still healthy and easy to make is one with pecans. If you enjoy pecan pie and pumpkin pie, put them together into one overnight oats recipe.
Go ahead and start with your rolled oats or old-fashioned oats, adding in some almond milk and pumpkin puree. Again, to make it sweeter, you can add in a little maple syrup as well. Don’t forget your spices, whether you just use cinnamon or you try pumpkin pie spice.
Now, take a tablespoon of pecans, chop them up, and mix into your jar of oats. You can also add more pecans on top. These are just three options, but get creative and make your own pumpkin overnight oats recipe.
Vegan Recipe Ideas Using Pumpkin
When you are on a vegan diet, everything you eat is plant-based, meaning your diet is made up of fruits, veggies, nuts, seeds, and grains.
You may also want to use pumpkin in the fall, as a filling and delicious fruit (yep it’s a fruit!). Don’t miss out on these amazing vegan ideas that use pumpkin as the main ingredient.
If you are on a plant-based or vegan diet, you probably have your fair share of hummus. This is great to have in a sandwich or on a burger to replace mayonnaise and is wonderful to dip your veggies in instead of the ranch and other dairy-filled dips.
You can also make a special fall version that uses pumpkin in the hummus, turning it into a dip for fruits, veggies, and many other uses. To make this hummus, you start with chickpeas or garbanzo beans, just like with regular hummus.
You will then need some pumpkin puree, tahini, olive oil, and spices like garlic, cumin, cinnamon, and cayenne pepper. The spices you use will depend on what flavor you are going for and whether you want it to be spicy or not. If you like chickpeas but not hummus, you can easily roast some chickpeas with pumpkin pie spice.
Who says you can’t have a delicious bread that is completely vegan? The great thing about pumpkin puree or canned pumpkin is that it can replace the eggs in most recipes.
While you do need to pay attention to the quantities, your favorite bread recipe might be repeated by removing those eggs and using pumpkin instead.
Try different types of vegan pumpkin bread, from standard bread to a special pumpkin cinnamon raisin bread. There are many options available for you.
You have heard of overnight oats using pumpkin puree and pumpkin spices, but you can also make a traditional bowl of oatmeal with pumpkin. This is a rich and hearty breakfast in the fall, especially if you are on a vegan diet.
The pumpkin replaces a lot of the important nutrients you need that you might be missing while not having dairy or meat products. For pumpkin pie oatmeal, start with rolled oats and not the quick-cooking ones.
Use almond milk or vanilla soy milk and add a little water, plus your pumpkin puree. You can then add in mashed banana to thicken it up, along with some maple syrup as a sugar alternative. You can then add in flavor with pumpkin pie spice.