Pumpkin Recipes

pupkin2Whether you’ve been cooking with pumpkin for years or you’re a novice, don’t be afraid to experiment! Pumpkin is great substituted for butternut squash (and vice-versa) or mixed into many soups or stir-fries. And canned 100% pumpkin (not pumpkin pie mix, which comes loaded with sugar and spices!) is a handy staple to keep in your pantry. In fact, you can even try substituting canned pumpkin for cooked pureed pumpkin in the recipes below. Try it both ways and see what you think! Anything this good for you is worth the extra effort!


  • 2 cups quick or old-fashioned oats
  • 3 cups skim milk
  • ½ cup canned pumpkin
  • ¼ teaspoon pumpkin pie spice
  • 1/8 teaspoon cinnamon
  • 1 tablespoon raisins
  • Brown sugar to taste if desired

Place oatmeal in microwave-safe bowl and stir in milk. Microwave on high for 2-3 minutes. Remove from microwave and stir in pumpkin puree and spices. Heat for 40-60 second, or until hot. Stir in raisins and brown sugar, if desired. For stovetop preparation, bring milk to boil over medium heat. Stir in oats and cook for 5 minutes. Add pumpkin and spices and stir until heated through. Stir in raisins and brown sugar just before serving.


  • ½ cup canned pumpkin
  • ½ cup low-fat vanilla yogurt
  • ¼ teaspoon baking soda
  • 1 large egg yolk
  • ¼ cup cake flour
  • 4 large egg whites
  • ¼ teaspoon salt

Whisk together pumpkin puree, yogurt, baking soda, egg yolk and flour in medium bowl. Whisk eggs whites with salt in separate bowl then fold into pumpkin mixture. Heat large nonstick skillet or griddle coated with cooking spray over medium heat. Spoon in 1/3 cup batter for each pancake. Flip when tiny bubbles form on top of pancake and edges brown slightly. Drizzle with syrup or honey if desired. Makes 4 servings, 2 pancakes per serving.

Nutrition per serving:90 calories; 2g fat; 7g protein; 12g carbohydrates; 1g fiber


  • 1 tablespoon extra virgin olive oil
  • 1 tablespoon organic butter (optional, can omit and increase olive oil)
  • 1 onion, chopped
  • 2 carrots, chopped
  • 2 parsnips, chopped
  • 8 ounces pumpkin, cut into chunks, skin and fibrous center removed
  • 3 ¾ cups vegetable or chicken stock
  • Lemon juice, salt, and pepper to taste
  • Parsley and cilantro, chopped

Heat oil and butter in large pan and sauté until softened, about 3 minutes. Add carrots and parsnips, stir well, cover, and cook over medium-low heat for 5 minutes. Add cubed pumpkin, cover and cook 5 additional minutes. Add stock and seasoning, and bring to boil. Reduce heat, cover, and simmer gently for 35-40 minutes or until vegetables are tender. Allow soup to cool slightly then puree in food processor or with immersion blender until smooth. Garnish with finely chopped parsley and cilantro to taste.

PUMPKIN SOUP (adapted from Marthastewart.com)

  • 1 small sugar pumpkin, halved, seeds and fiber removed and reserved
  • 2 tablespoons olive oil
  • 2 tablespoons unsalted butter
  • 3 cups chicken stock
  • 3 cups water
  • 1 sprig fresh thyme
  • 1 small parsnip, peeled and coarsely chopped
  • 1 small Yukon gold potato, peeled and coarsely chopped
  • 1 small turnip, peeled and coarsely chopped
  • 2 small shallots, minced (!?$ cup)
  • ½ cup dry white wine
  • 3 tablespoons heavy cream
  • 1 teaspoon packed light-brown sugar
  • 2 teaspoons coarse salt
  • Pepper to taste

Preheat oven to 400 degrees. Place pumpkin halves, cut side down, on rimmed baking sheet and bake until soft, about 50 minutes. Scoop out flesh, and puree in food processor. Melt 1 tablespoon butter in small saucepan over medium heat. Add reserved seeds and fiber from pumpkin and cook 4 minutes. Add stock, water, and thyme and bring to gentle simmer. Cook 10 minutes. As stock cooks, melt remaining butter plus 2 tablespoons olive oil in large saucepan over medium-high heat. Add pumpkin puree, parsnip, potato, and turnip, and cook for 5 minutes. Add shallots, and cook until soft, about 4 minutes. Add wine, and cook until liquid is reduced by half. Strain pumpkin seed mixture, reserving broth. Add broth to pumpkin-wine mixture and simmer 20 minutes. Let cool. Puree in batches in food processor or with immersion blender.Stir in cream, sugar, salt, and pepper before serving.

SPICE PUMPKIN, LENTIL, AND GOAT CHEESE SALAD (adapted from Bon Appetit, October, 2009)

  • ¾ cup French green lentils
  • 6 cups peeled, seeded sugar pumpkin, cut into 1-inch pieces (about a 2 pound pumpkin)
  • 3 tablespoons olive oil, divided
  • 1 teaspoon ground cumin
  • 1 teaspoon hot smoked Spanish paprika
  • ½ teaspoon sea salt
  • 4 cups baby arugula
  • 1 cup soft goat cheese, crumbled
  • ¼ cup mint leaves, thinly sliced
  • 1 tablespoon red wine vinegar

Place lentils in small bowl, cover with cold water, and soak 10 minutes. Drain. Cook lentils in boiling salted water until tender but firm, about 20-30 minutes. Drain rinse under cold water, then drain again. Preheat oven to 375 degrees. Place pumpkin in large bowl, toss with 2 tablespoons oil, cumin, paprika, and sea salt. Arrange pumpkin in single layer on baking sheet and roast 20 minutes. Turn pumpkin over and roast until tender, about 10-15 minutes more. Cool. Combine lentils, pumpkin, and oil from baking sheet with arugula, half of goat cheese, mint, vinegar, and 1 tablespoon oil. Divide among 6 plates. Sprinkle with remaining goat cheese.

Per serving:196 calories; 8.7g fat; 23.2g carbohydrates, 6.5g dietary fiber, 8.7g protein

BLACK-EYED PEA AND PUMPKIN SALAD (adapted from Bon Appetit, May, 2006)

  • 1 cup dried black-eyed peas
  • 4 cups water
  • ½ medium onion
  • 1 bay leaf
  • ½ teaspoon salt
  • 1 ½ cups sugar pumpkin, seeded, peeled. Cut into ½ -inch cubes
  • 3 tablespoons water
  • 1 tablespoon olive oil
  • 1 small garlic clove, minced
  • 3 tablespoons extra-virgin olive oil
  • 1 ½ tablespoons fresh lime juice
  • 1 cup red onion, thinly sliced
  • ¼ cup green bell pepper, chopped
  • ¼ cup cucumber, peeled, seeded, and chopped
  • 1 plum tomato, seeded and chopped
  • 2 tablespoon fresh basil, chopped

For peas: Place peas in large saucepan and add water to cover by 3 inches. Let soak 2 hours. Drain and return to same pan. Add 4 cups water, onion, bay leaf, and salt. Bring to boil; reduce heat to medium, cover partially, and simmer until peas are tender, about 30 minutes. Discard onion and bay leaf. Drain. Transfer to rimmed baking sheet to cool.

For pumpkin: Preheat oven to 400 degrees. Arrange pumpkin in single layer in 8X8 inch glass baking dish. Drizzle with 3 tablespoons water and oil. Sprinkle with salt and pepper and bake until tender when pierced, turning occasionally, about 15 minutes. Add garlic, stir to coat. Cool.

For salad: Whisk oil and lime juice in bowl. Season dressing with salt and pepper. Combine all remaining ingredients and peas in large bowl. Toss with dressing. Season with salt and pepper. Add pumpkin and toss again. Makes 4-6 servings.

CHICKEN AND PUMPKIN STIR-FRY (adapted from Donna Hay)

  • 2 tablespoons peanut oil
  • 2 onions, sliced
  • 2 small red chillies, seeded and chopped
  • ½ teaspoon cracked black pepper
  • 4 chicken breast fillets, sliced
  • 20 ounces pumpkin, peeled and thinly sliced
  • 3 tablespoons Thai fish sauce
  • ¼ cup small basil leaves

Heat the oil in a preheated frying pan or wok over medium high heat. Add the onion, chillies, and pepper and cook 1 minute. Add the chicken and cool 3 minutes or until browned. Add the pumpkin and fish sauce, cover and cook 3-4 minutes, stirring occasionally, until pumpkin is just soft. Stir in basil. Makes 4 servings

PUMPKIN PASTA (adapted from Foodnetwork.com)

  • 1 pound whole-wheat penne
  • 2 tablespoons extra-virgin olive oil
  • 3 shallots, finely chopped
  • 3 cloves garlic, grated
  • 2 cups chicken stock
  • 1 (15 ounce ) can pumpkin puree
  • ½ cup cream
  • Pinch red pepper flakes
  • Pinch nutmeg
  • 2 pinches cinnamon
  • Salt and pepper to taste
  • Slice sage leaves for garnish
  • Grated Parmisiano-Reggiano

Heat water for past and cook penne to al dente. Drain pasta. Heat oil in large pot over medium heat. Add shallots and garlic and sauté 3 minutes. Stir in chicken stock and pumpkin puree until well combined. Add cream, hot pepper flakes, nutmeg, cinnamon, salt and pepper. Reduce hat to medium low and simmer 5-6 minutes to thicken. Stir pasta into sauce. Stir grated cheese into pasta and garnish with sage leaves. Serves 6.


  • 3 tablespoons extra-virgin olive oil
  • 1 clove garlic, sliced
  • 1 ½ pounds pumpkin flesh, cut into 3/4 —inch chunks
  • 12 ounces potatoes
  • 2 tablespoons butter
  • ½ cup low fat ricotta cheese
  • 1/3 cup grated Parmesan cheese
  • Pinch of nutmeg
  • 4 eggs, separated
  • Salt and pepper to taste

Preheat oven to 400 degrees. Spray large oval baking dish with cooking spray. Heat oil in large shallow pan, add garlic and pumpkin and cook, stirring often, 15-20 minutes or until pumpkin is tender. Meanwhile, cook potatoes in boiling salted water for 20 minutes until tender. Drain and cool enough to handle. Peel potatoes. Place potatoes, pumpkin, and butte in large bowl and mash well. Mash ricotta with a fork until smooth, then add to the potato and pumpkin mixture. Stir well. Stir in Parmesan, nutmeg, salt, and pepper. Mixture should be smooth and creamy. Add the egg yolks, one at a time, until thoroughly mixed. Whish the egg whites until they form stiff peaks, then fold gently into potato/pumpkin mixture. Cook in prepared baking dish for 30 minutes, or until browned and firm. Serves 4.

PUMPKIN MUFFINS (adapted from Cooking Light, December, 2002)

  • 2 ¾ cups all-purpose flour
  • 1 cup granulated sugar
  • 1 tablespoon baking powder
  • 1 teaspoon baking soda
  • 1 teaspoon ground cinnamon
  • ½ teaspoon salt
  • 1 cup canned pumpkin
  • ¾ cup fat-free sour cream
  • 1/3 cup skim milk
  • ¼ cup vegetable oil
  • 1 teaspoon vanilla extract
  • 1 large egg
  • 1 large egg white
  • 1 tablespoon granulated sugar
  • 1 ½ teaspoons brown sugar

Preheat oven to 375 degrees. Lightly spoon flour into dry measuring cups and level with knife. Combine flour, sugar, baking powder, baking soda, cinnamon, and salt in medium bowl. Make a well in center of dry ingredients. Combine pumpkin, sour cream, skim milk, oil, vanilla, egg, and egg white then add to flour mixture, stirring until just moist. Spoon the batter into 18 muffin cups coated with cooking spray. Combine 1 tablespoon granulated sugar with 1 tablespoon brown sugar; sprinkle over muffins. Bake for 25 minutes or until muffins spring back when touched lightly in center. Remove immediately from pans and cool on wire rack.


  • 9 ounces gingersnaps (about 36)
  • 2 tablespoons olive oil
  • 3 (8 ounce) packages reduced-fat cream cheese
  • 1 cup reduced-fat sour cream
  • 1 can (15 ounces) solid-pack pumpkin puree
  • 1 cup firmly packed dark brown sugar
  • 2 large eggs
  • 2 large egg whites
  • 1 ½ teaspoons vanilla extract
  • 2 teaspoons cinnamon
  • 1 ½ teaspoons ground ginger
  • 1 ½ teaspoons ground cardamom
  • 1 teaspoon allspice
  • ½ teaspoon salt
  • 1 cup walnuts, coarsely chopped

Preheat oven to 350 degrees. In bowl of food processor, combine gingersnaps and oil, and process until finely ground. Press mixture onto bottom of 9-inch springform pan. Bake 10 minutes, until set and crisp. Remove pan from oven, but leave oven on. In the same food processor bowl, combine cream cheese, sour cream, pumpkin puree, brown sugar, whole eggs, egg whites, vanilla, cinnamon, ginger, cardamom, allspice, and salt. Process until smooth. Pour batter into prepared pan. Sprinkle with walnuts. Bake for 1 hour. Turn oven off, prop oven door open, and let cheesecake stand 45 minutes in turned-off oven. Cool to room temperature, then cover and refrigerate overnight.

PUMPKIN CRUNCH (adapted from Canyon Ranch)

  • 1 cup pumpkin seeds
  • 1 ½ teaspoons organic canola oil
  • 2 tablespoons pure maple syrup
  • ½ teaspoon ground cinnamon
  • ½ teaspoon ground nutmeg
  • ¼ teaspoon ground allspice
  • ½ teaspoon sea salt
  • 1 ¼ cups dried cranberries

Preheat oven to 300 degrees. Lightly spray baking sheet with canola oil spray. Toss pumpkin seed and canola oil in small bowl. Spread coated seeds evenly on baking sheet and roast 20 minutes, until almost dry. Place seed in medium bowl and stir in maple syrup. Combine all spices in small bowl then add to pumpkin seed mixture, stirring well to combine. Return seeds to baking sheet and roast 15 minutes more, stirring occasionally. Check frequently as seeds burn easily. Cool 30 minutes. Combine seed mixture with cranberries in large bowl. Store in tightly sealed container. Makes 10 servings (1/4 cup each).

Per serving:125 calories; 13g carbohydrates; 7g heart healthy fat; 4g protein; 1g fiber`

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