When fall rolls around, everyone seems to go pumpkin-crazy for a few months—and for good reason! The seasonal veggie is low in calories and sugar, packs a decent amount of vitamin C and potassium, and is an excellent source of vitamin A, which helps the heart, lungs, and kidneys function properly. The subtly sweet winter squash works just as well in savory dishes as it does in baked goods.
But stop yourself before you start eyeing your jack-o'-lantern as soup potential: The pumpkins you use for carving are too wet, fibrous, and bland to eat. Instead, buy small "sugar" or "pie" types, or larger "cheese" varieties (identified by their bluish rinds), and prepare them like butternut squash. You can also save time and use canned pumpkin. This tasty lineup includes a combination of our favorite blogger recipes and classic Prevention ones, so you can skip the pumpkin spice latte and try one of these delicious recipes instead.
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1
Firecracker Stir-Fried Pumpkin, Bok Choy, and Cashews
This spicy stir-fry recipe from Purely Pumpkin is chock-full of delicious veggies; the cashews add a crunch to the creamy sweetness of the pumpkin. Serve over brown rice or quinoa for a vitamin-packed, belly-filling meal.
Get the recipe from Prevention
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2
Jillian Michaels' Pumpkin Seed Cinnamon Parfait
When you're cooking with pumpkin—or carving up a Jack-o'-lantern—be sure to save the seeds. You can sprinkle them on top of coconut yogurt for this healthy breakfast treat, from Jillian Michaels, that tastes like autumn.
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3
Shrimp and Pumpkin Noodle Salad
This light and tasty noodle dish from the Food Fix Up app pairs roasted pumpkin and sautéed shrimp with a zesty lime-tamari marinade. Delish!
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4
Creamy Pumpkin-Peanut Soup
Two of our all-time favorite flavors—pumpkin and peanut—get a cold-weather mashup in this hearty soup, which packs an extra punch from chili flakes, garlic, and turmeric.
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5
Pumpkin-Bacon Pancakes
This recipe may be sugar-free, but it tastes just as indulgent as your go-to pancake recipe. The sweetness of the pumpkin puree, pumpkin pie spice, and honey helps offset the saltiness of the bacon and buttermilk, resulting in a fluffy stack of autumnal perfection.
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6
Pumpkin Fries and Spicy Ketchup
Switch things up and swap your sweet potato fries for pumpkin instead. Baked in olive oil and a teaspoon of curry powder, these fries still deliver a sweet-and-savory kick; plus, a mix of ketchup and hot sauce takes things up a notch by adding a little bit of heat.
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7
Pumpkin Pie Energy Bites
The perfect solution to your mid-afternoon cravings, these fudgy pumpkin balls will give you a burst of energy to finish out the day. This bite-sized snack requires just six ingredients and is ready to eat in 15 minutes. Plus, they're only 150 calories per serving (two energy bites) and deliver 6 grams of protein and 4 grams of fiber. Not bad!
Get the recipe from Desserts With Benefits »
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8
Roasted Pumpkin and Pomegranate Salad
The best way to avoid a boring salad? Make it seasonal! Using winter greens as a base, this mix is bursting with interesting flavors—from pumpkin to pomegranate to crumbled goat cheese. Paired with a homemade pumpkin seed oil vinaigrette (which offers a nice tang, thanks to Dijon mustard and champagne vinegar), this salad will become your go-to lunch for fall.
Get the recipe from Prevention »
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9
Pumpkin Pie in a Cup
Pumpkin pie is a must-have during fall, but sometimes you want to satisfy your craving without indulging in tons of sugar and calories (and all the prep work to bake one). So why not whip up pie in a cup instead? Using sugar-free instant vanilla pudding, milk, pure pumpkin puree, and low-fat whipped topping, you'll have a satisfying dessert in just 15 minutes.
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10
Healthy Pumpkin Bread
Pumpkin bread can easily pack loads of sugar and calories (especially if frosting is involved), but this simple loaf utilizes Greek yogurt and coconut oil for moisture, while honey, vanilla, spices, and pure pumpkin offer natural sweetness. We promise you won't miss the packaged pumpkin bread at your local grocery store.
Get the recipe from Well Plated »
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11
Roasted Pumpkin with Feta and Cilantro
Sometimes simple is best. If you enjoy pumpkin on its own, roast one up with a drizzle of olive oil and a sprinkle of salt and pepper. Pair it with sharp feta for some tang and cilantro for fresh flavor and color.
Get the recipe from Prevention »
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12
Pumpkin Pie Smoothie
Blend the following ingredients and enjoy:
½ cup canned pumpkin
½ cup vanilla soy milk
½ cup crushed ice
1 Tbsp honey
1 tsp pumpkin pie spice
NUTRITION (per serving) 62 cal, 5 g pro, 34 g carb, 2 g fat, 0.5 g sat fat, 0 mg chol, 4 g fiber, 55 mg sodium
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13
Curried Apple-Pumpkin Soup
The best of fall flavors come together in this soup recipe. Onion, curry powder, and minced garlic bring the comfort, while honey, apple, and pumpkin give that dose of sweetness. If you can't get enough of soup during the colder months, make sure you check out these easy slow-cooker soup recipes for more inspiration.
Get the recipe from Prevention »
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14
Pumpkin Spiced Oatmeal
A warm bowl of oatmeal is the perfect breakfast once chilly weather hits. To make it even more comforting, add your favorite flavors like pumpkin, vanilla, and ground cinnamon. While the fiber in oatmeal is super filling, you can make this classic breakfast even more satisfying with 1/2 scoop of your favorite vanilla protein powder.
Get the recipe from Prevention »
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15
Pasta with Pumpkin and Parmesan
Pasta is the ultimate comfort food, but you can make it even cozier by incorporating plenty of garlic, pumpkin, and Parmesan shavings. Simply use a package of mushroom agnolotti and create your own pumpkin-inspired pasta sauce for a simple 15-minute meal.
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16
Pumpkin Soufflé
You can still make a decadent soufflé using real pumpkin, all your favorite spices, and sugar substitutes like Splenda and maple syrup. This recipe incorporates a generous dose of pumpkin pie spice, ginger, ground cinnamon, and chopped walnuts to serve up all of your favorite autumnal flavors without breaking the calorie bank.
Get the recipe from Prevention »
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17
Beef and Pumpkin Stew
Your classic beef stew just got a seasonal makeover with the addition of pumpkin, nutmeg, and ground ginger. Packed with protein, fiber (thanks to veggies like celery and bell pepper), and tons of flavor, this one is sure to please on a cold night.
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18
Pumpkin Bisque
This creamy bisque incorporates bell peppers for antioxidants, potatoes for thickness, balsamic vinegar for tang, garlic and onion for even more flavor, pumpkin for a burst of bright color, and pumpkin seeds for crunch. You'll have this fiber-rich meal ready in under an hour, too.
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19
Pumpkin Yogurt Crunch
¼ cup canned pumpkin
½ small pear, chopped
1 tsp honey
¾ c low-fat plain yogurt
½ c Kashi GoLean cereal
1 Tbsp chopped walnuts
Stir pumpkin, pear, and honey into yogurt. Top with cereal, walnuts, and remaining chopped half pear. Creates 2 servings.
NUTRITION (per serving) 362 cal, 19 g pro, 61 g carb, 12 g fiber, 8.5 g fat, 2.5 g sat fat, 177 mg sodium
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20
Pumpkin Pie Overnight Oats
If you prefer to prep your breakfast the night before, then you have to try overnight oats. Simply combine all of your ingredients into a jar and take it with you on the go the next day. This seasonal recipe includes maple syrup, cinnamon, real pumpkin, and pecans for a tasty and satisfying morning meal.
Get the recipe from Lemons + Zest »