Healthy Pumpkin Recipes

These are two of my favorite pumpkin recipes to welcome fall. There are so many reasons to love pumpkin. It's loaded with fiber, potassium, Vitamin A, Vitamin C and beta-carotene. A cup of pumpkin has less than 100 calories and 8g of fiber, keeping you fuller longer. It's an amazing addition to smoothies, pancakes, coffee, breads, muffins, chili, soup, and more. 

Pumpkin pie smoothie

This satisfying smoothie is loaded with protein, nutrients and antioxidants to keep you energized. Its high potassium content makes it a perfect post-workout option. It's also an easy go-to breakfast in the fall.


Pumpkin Pie Smoothie
  • 1/2 C pumpkin puree
  • 1 ripened banana
  • 1 scoop vanilla protein powder
  • 6 ice cubes
  • 1 tsp pumpkin pie spice
  • dash nutmeg
  • 1 C unsweetened vanilla almond milk

-Frozen bananas work great in smoothies giving it a creamy texture. If using frozen bananas you don't need to add ice.
-Top with my homemade granola, chopped pecans, chia seeds, or unsweetened coconut
-For added nutrients and fiber, you can add a handful of spinach and it won't change the flavor, it will just make the shake green

Pumpkin pancakes

Pumpkin Pancakes

Pancakes are the perfect on-the-go breakfast and these totally hit the spot. Just enough protein, healthy carbs and fiber to keep you going all morning. If I have a busy morning I just make these the night before and reheat in the toaster oven or microwave. They also freeze well.


  • 1/4 C pumpkin puree
  • 2 egg whites
  • 1/4 C gluten-free oats
  • 1 Tbs unsweetened almond milk or coconut milk
  • 1 tsp cinnamon
  • dash nutmeg, dash all spice


  1. Add all ingredients to a blender and let sit for 5 minutes.
  2. Heat a large non-stick skillet over medium heat. Grease with nonstick spray.
  3. Form 3 to 4 pancakes and cook for 2 to 3 minutes or until bubbles form. Flip pancakes and cook for another 1 to 2 minutes or until cooked through. Serve with chopped pecans, real maple syrup, and/or almond butter.