Big orange pumpkins and smiling jack-o’-lanterns (not to mention pumpkin spice lattes!) are as synonymous with fall as colorful leaves and cooling temperatures. But this iconic autumn fruit — yes, it is technically a fruit — has more than just decorative appeal. Pumpkin, a type of winter squash, is a nutritionally dense health food that’s chock-full of fiber and disease-fighting nutrients, according to the U.S. Department of Agriculture (USDA). (Just know, you won’t find many of these health benefits in a PSL, although according to Starbucks, since 2015 the coffee company has been using a real pumpkin puree.)
“Pumpkin is a rich source of vitamin A, fiber, and antioxidants,” says Everyday Health’s staff nutritionist, Kelly Kennedy, RDN. “It’s also a good source of vitamin C and potassium.” Specifically, pumpkin’s rich source of vitamin A may help reduce the risk of certain vision problems, according to the National Institutes of Health (NIH), and antioxidants including beta-carotene can help ward off free radicals. Overproduction of free radicals can lead to oxidative stress, a state that is associated with chronic diseases, according to Harvard T.H. Chan School of Public Health.
And a diet full of fiber comes along with loads of health benefits. For example, fiber can help keep you regular, not to mention lower your odds of developing diseases like diabetes, cancer, and heart disease, according to Mayo Clinic.
Research also backs up pumpkin’s perks. One review, published in March 2023 in the journal Springer Nature, noted that pumpkin could even be considered a “pharma food,” meaning it may have medicinal properties thanks to its antioxidants and anti-inflammatory benefits. Another review, published in June 2022 in the journal Plants, suggested that it may help people with inflammation-related diseases such as arthritis because of those same anti-inflammatory properties.
The best part? It’s easy to reap the potential benefits of pumpkin. “Most people think of pumpkin as a pie ingredient, but it can be used in whole-grain muffins and pancakes, smoothies, and oatmeal, as well as a whole host of savory recipes,” says Kennedy.
The type of pumpkin you pick matters, too. When cooking with fresh pumpkins, look out for small ones at the grocery store labeled “sugar pumpkins” or “pie pumpkins” (or ask your local farmer’s market stand for their suggestions) and be sure to skip the “field pumpkin,” according to the University of Arkansas Division of Agriculture. They’re the kind you use to carve a jack-o’-lantern, which has a flesh that’s stringy and not-so-tasty. If you’re not using fresh pumpkin, opt for canned pumpkin puree instead of canned pumpkin pie filling, which is loaded with added sugars, advises Kennedy. From breakfast to dinner and beyond, here are 12 tasty ways to carve out a space for pumpkin in your fall recipe rotation.
Festive and Fun Mini-Pumpkin Egg Bake
Sure, you’ve carved a pumpkin before, but what about stuffing one with eggs? The food blogger Maggie Michalczyk, RDN, makes a mini-pumpkin egg bake that is easier than it looks and doubles as festive table decor for brunch or beyond (consider skipping the salt, though, as the sodium in this recipe otherwise runs high). As a bonus, the eggs in this recipe will help you start your day off on the right foot by providing more than 6 grams of energizing protein each, per the USDA. Now, that is one gourd-geous dish.
Nutrition per serving (serves 2): 532 calories, 19g total fat (5.3g saturated fat), 31g protein, 65g carbohydrates, 3.9g fiber, 17.4g sugar (2g added sugar), 1292mg sodium
How to Cook It: Pumpkin
Everyday Health staff nutritionist Kelly Kennedy, RD, shows you two different ways to cook a pumpkin and how to roast the seeds. To learn about the health benefits of pumpkin, check out our pumpkin guide.
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Delectable Pumpkin Oatmeal Bake With Dark Chocolate Chips
If you’re someone who eats a lot of oatmeal, chances are you’ve tried different ways to take it to the next level. And research shows there are good reasons to do so. According to a review published in November 2021 in the journal Foods, research shows that eating oatmeal was associated with a lower risk of type 2 diabetes and cardiovascular disease. This versatile pumpkin recipe is gluten-free and dairy-free, and can be topped with just about anything if you want to forgo the dark chocolate chips. While it’s not a complete breakfast when eaten alone, you can pair it with Greek yogurt, fruit, or a handful of nuts to help round out your meal. This dish is also great for the busy holiday season, since it can be easily made ahead and saved for later.
Nutrition per serving (serves 9): 138 calories, 3.2g total fat, 5.5g protein, 22.5g carbohydrates, 3g fiber, 7g sugar, 200mg sodium
Low-Carb and Keto-Friendly Pumpkin Pancakes
There’s nothing better than a warm breakfast on a cool, crisp fall morning. Correction: There’s nothing better than pumpkin pancakes that are also low-carb and keto-diet friendly. The seasoned keto and low-carb blogger Carolyn Ketchum (of the blog All Day I Dream About Food) recommends sprinkling in some protein powder to make the pancakes tastier and fluffier. There’s a real benefit to starting your day off with protein, too. One study, published in December 2022 in the journal Nutrients, found that a protein-filled breakfast helped suppress the body’s subsequent post-meal glucose response, compared with eating a normal breakfast (which is especially beneficial for people with diabetes). Also, another study, published in July 2022 in the journal JMIR Publications, found that people who ate protein-filled breakfasts or lunches were associated with more physical activity in the day, compared with people who didn’t have high amounts of protein at breakfast or lunch. Do know that these pancakes alone aren’t a full breakfast — be sure to pair them with a side of fruit or even some avocado slices.
Nutrition per serving (serves 8; 2 pancakes per serving): 159 calories, 9.8g total fat, 8.8g protein, 6.4g carbohydrates, 3g fiber
Flavorful Roasted Garlic and Rosemary Pumpkin Hummus
Never thought of pumpkin as a snack food? It’s got the ideal texture for hummus, the chickpea-based dip that’s a staple in Mediterranean diets. Serve it with pita chips or crudités, or use it as a spread on sandwiches and wraps. A review published in the December 2023 volume of the journal Food Chemistry Advances found that chickpeas and hummus play a potentially beneficial role in both preventing and fighting against cancer, thanks to things like their beneficial compounds that work as antioxidants in the body and their amino acids (which are considered the building blocks of life, according to MedlinePlus). This simple recipe, courtesy of Lindsay Ostrom, the foodie behind Pinch of Yum, is easy to make, though Ostrom warns to be mindful of how much garlic you use and how you prepare it.
Nutrition per serving (serves 6): 118 calories, 5.9g total fat, 3.3g protein, 14.3g carbohydrates, 3.5g fiber, 4.6g sugar, 105.7mg sodium
Gently Spiced Creamy Roasted Pumpkin Soup
With soup season in full swing, this list would not be complete without a cozy bowl of homemade pumpkin soup. Food blogger Kathryne Taylor uses roasted pumpkin for maximum flavor, though you can easily substitute pumpkin puree if you desire. Taylor recommends using pumpkin seeds to top it all off, which according to the American Heart Association can help increase daily dietary fiber and magnesium intake. Use a light coconut milk in the refrigerated section in place of heavy cream to make this dish dairy-free (and lower the saturated fat content).
Nutrition per serving (serves 4): 309 calories, 21.2g total fat (7.7g saturated fat), 4.1g protein, 31.7g carbohydrates, 2.8g fiber, 16.1g sugar, 824.6mg sodium
Naturally Sweetened Vegan and Oil-Free Pumpkin Bread
Erin Clarke blends pumpkin, spice, and everything nice in a naturally sweetened vegan pumpkin bread. She scores extra points for making this recipe oil-free by using a healthier alternative (hint: another fall favorite). To garnish, Clarke recommends heart-healthy and antioxidant-rich chopped raw walnuts and pecans. She also covers all her bases and love of pumpkin bread by creating a Pumpkin Paleo Bread and Pumpkin Banana Bread.
Nutrition per serving (serves 8; 1 slice per serving): 190 calories, 1g total fat (1g saturated fat), 4g protein, 41g carbohydrates, 4g fiber, 17g sugar
How To Cut It: Pumpkin
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Quick and Tasty Vegan Instant Pot Pumpkin Walnut Chili
Tomatoes, walnuts, and pumpkins may sound like an odd combination, but in this hearty vegetarian chili, it works. Ostrom uses chopped walnuts to add crunch to a fiber-rich mix of black beans, lentils, and whole grains. Per the National Institute of Diabetes and Digestive Kidney Diseases, fiber can promote regularity and a healthy digestive tract. To help reduce sodium, rinse canned beans, use low-sodium broth, and add less salt (for example, 1 teaspoon instead of 1 tablespoon). It’s ready in 30 minutes when you use a pressure cooker.
Nutrition per serving (serves 12; 1 cup per serving): 333 calories, 13.9g total fat, 13.5g protein, 42.5g carbohydrates, 12.7g fiber, 4.9g sugar, 868mg sodium
Delicate and Golden Keto Pumpkin Crumb Cake
Step aside, classic pumpkin pie. This crumb cake is golden — really, it’s literally golden-hued. The cake portion of this dessert gets its warm orange color from pumpkin puree and pumpkin spice seasoning, making it the perfect seasonal treat. And as with any good crumb cake, the cake to crumb ratio is critical. In this recipe, almond flour is used for both the crumb topping and the cake mix, making it high in protein and low in carbohydrates, according to the Harvard T.H. Chan School of Public Health. The keto blogger Carolyn Ketchum also dishes up a competitive brown-sugar replacement and has an optional decadent vanilla drizzle.
Nutrition per serving (serves 16; 1 slice per serving): 203 calories, 17g total fat, 5.7g protein, 6.6g carbohydrates, 3.3g fiber
Pumpkin Swirl Toast
Need a quick breakfast idea to shake up your morning routine (and feel seasonal?). This Pumpkin Swirl Toast recipe from Dawn Jackson Blatner, RDN could be just the ticket. It’s made with sprouted cinnamon raisin toast topped with 2 percent Greek yogurt, canned pumpkin, not to mention walnuts and pumpkin pie spice. The walnuts in particular provide healthy omega-3 fatty acids, as well as vitamins and antioxidants, according to the Cleveland Clinic. Research published in May 2019 in the Journal of the American Heart Association found that swapping out saturated fats for walnuts or vegetable oils led to heart-healthy benefits like reduced blood pressure in people at risk for cardiovascular disease.
Nutrition per serving (serves 1; 1 piece of toast): 220 calories, 7g total fat (1.5g saturated fat), 11g protein, 30g carbohydrates, 5g fiber, 11g sugar (2g added sugar), 190mg sodium
Whole Wheat Pumpkin Waffles
Your waffles just got an autumn upgrade with this recipe from Chelsey Amer, RDN. Not only are they a cinch to make with only eight ingredients, but also they contain a special ingredient (other than the pumpkin!). Amer uses white whole wheat flour (made from a type of lighter-colored whole wheat), which gives you all the nutritional benefits of whole wheat flour, but makes for a fluffier, softer texture that’s not as tough. And whole wheat flour, according to Harvard T.H. Chan School of Public Health, contains more fiber and other good-for-you nutrients like B vitamins, iron, copper, zinc and magnesium than all-purpose flour. Just know Amer suggests pairing these waffles with something like Greek yogurt, cottage cheese, or scrambled eggs to get more protein in and make it a more well-balanced meal.
Nutrition per serving (serves 8): 128 calories, 4g total fat (0.8g saturated fat), 5g protein, 21g carbohydrates, 4.4g fiber, 5.1g sugar (3.1g added sugar), 121mg sodium
Gluten-Free, Light Pumpkin Apple Crisp
Pairing two seasonal fruits into one dynamic duo, this pumpkin and apple crisp is sure to be a crowd-pleaser, and the 10-minute prep time will have you wondering why you ever attempt to make pies. This recipe calls for four to five apples, which are a great source of phytochemicals (per the Harvard T.H. Chan School of Public Health), compounds produced by plants well known for their numerous health benefits and cancer-fighting abilities, Harvard T.H. Chan School of Public Health also notes. Michalczyk swaps gluten-free options for the usual flour and granola and tops it all off with yogurt and a drizzle of peanut butter — yum! And to lower the calories and saturated fat totals, consider smaller servings (the recipe serves 10, but you could adjust it to 12 to 14 servings).
Nutrition per serving (serves 10): 296 calories, 14g total fat (6.8g saturated fat), 4g protein, 42g carbohydrates, 5g fiber, 22.6g sugar (14.4g added sugar), 61mg sodium
Pumpkin Spice Protein Shake
Sick of basic banana-and-berry smoothies? Get into the fall spirit with this protein-packed and pumpkin-filled smoothie from Amy Gorin, RDN, founder of Plant Based With Amy. It makes for a filling breakfast thanks to the protein in the almond butter (and the milk, too). Almond butter also provides more monounsaturated fat (a “heart healthy” fat) and calcium, compared with peanut butter, according to the Cleveland Clinic. The pumpkin puree (as well as the almond butter) ups this recipe’s fiber content — you get a whopping 7 grams in one glass, which is about one-quarter of your fiber needs for the day. Plus, the smoothie is loaded with all of the seasonal spices, so as Gorin describes it, it’s like pumpkin pie in a glass!
Nutrition per serving (serves 1): 295 calories, 12g total fat (2g saturated fat), 13g protein, 36g carbohydrates, 7g fiber, 23g sugar (23g added sugar), 108mg sodium
Additional reporting by Annie Hauser and Leslie Barrie.
Kelly Kennedy, RDN, LDN
Medical Reviewer
Kelly Kennedy is a licensed dietitian-nutritionist with over 14 years of experience in digital media. She previously managed and oversaw nutrition content, recipe development, meal planning, and diet and nutrition coaching at Everyday Health. She developed and reviewed various meal plans, books, slideshows, and online tools, and oversaw the creation of more than 500 unique recipes. She received her bachelor's degree from the University of Massachusetts, Amherst, and a master's degree from the State University of New York College at Oneonta.
Kennedy enjoys anything that takes her outside, from gardening and playing in the yard with her kids to hiking and even feeding her pet chickens.
Brianna Majsiak
Author
In her role as an editor, Brianna writes and edits content around breast cancer, gynecological cancer, and hereditary cancer risk. She received her master of science degree from Columbia Journalism School, where her thesis focused on young women who are at high risk for breast cancer.
Brianna is excited to work with the Everyday Health team, which she first joined in 2018 as an intern, because she is passionate about sharing stories and resources to help others feel less alone when navigating a diagnosis or health condition. When she’s not writing, you can find Brianna creating a community for those affected by breast and gynecological cancers through the nonprofit The Breasties.