Healthy Pumpkin Recipes

By MotivHealth

Thank goodness pumpkin season is here! It’s 2021 and pumpkins are expanding their horizons. They’re capable of so much more than just pie and cookies. Try out the healthy recipes below to add a little low-sugar festivity to your family’s meals this Halloween.

  1. Paleo Pumpkin Spice Energy Bites
    by Bakerita


  • 1 cup raw pecans
  • ⅓ cup nut butter of choice (almond, cashew, and pecan butter are all good choices)
  • 2 tablespoons chia seeds
  • 2 tablespoons flax meal
  • 2 tablespoons hemp seeds
  • 3 dates, optional (replace with 2 tablespoons monk fruit maple syrup or leave out for keto)
  • 2 ½ teaspoons pumpkin pie spice
  • ½ teaspoon vanilla bean powder or 1 teaspoon vanilla extract
  • ¼ teaspoon sea salt
  • ¼ cup finely chopped pecans (optional)


  1. In the bowl of a food processor, combine all of the ingredients except for the ¼ cup pecans. Pulse for about 1 to 2 minutes or until the mixture starts to break down. It will first become powdery and will stick together, but still be crumbly.
  2. Keep processing until the oils start to release a bit and the mixture sticks together easily–just be careful not to over-process or you’ll have nut butter.
  3. Use a small cookie scoop or a tablespoon scoop to divide the mixture into equal pieces. Use your hands to roll into balls and place on a plate.
  4. If desired, place the ¼ cup finely chopped pecans in a small bowl. Roll each ball into the finely chopped pecans, pressing them in slightly so they stick.
  5. Store in an airtight container zip-top bag in the refrigerator or freezer.

2. Keto Pumpkin Bars
By Four Score Living


  • ½ cup pumpkin puree
  • 2 tablespoons avocado oil
  • ¼ cup granulated sugar-free sweetener (we used Lakanto or Swerve)
  • 2 eggs, room temperature
  • 1 teaspoon gluten-free vanilla
  • 1 ¼ cups almond flour-make sure to spoon the almond flour into the measuring cup, then level it.
  • 1 ½ teaspoons pumpkin pie spice
  • ½ teaspoon salt
  • 1 teaspoon baking soda


  1. Preheat oven to 350°F (180°C). Grease an 8″X8″ baking pan; set aside.
  2. Add pumpkin, oil, sweetener, eggs, and vanilla to a medium mixing bowl. Mix until combined.
  3. Add almond flour, pumpkin spice, salt, and baking soda. Mix until well combined.
  4. Pour batter into your prepared 8″X8″ pan.
  5. Bake for 25 – 30 minutes or until the top starts to darken and the center is set (always start with the lowest time).
  6. If desired, frost with keto cream cheese frosting.
  7. Store in an airtight container in the refrigerator for up to 5 days.

3. Chicken Pumpkin Quinoa Chowder
By Cassie Johnston


  • 1 whole chicken
  • 12 cups water
  • 1 medium pie pumpkin, peeled, seeds removed, and cut into bite-sized chunks
  • 1 onion, diced
  • 1 cup quinoa
  • 3 stalks celery, diced
  • 2 carrots, diced
  • 4 cloves garlic, minced
  • 2 bay leaves
  • 2 teaspoons dried thyme
  • 1 teaspoon dried sage
  • Salt and pepper, to taste
  • 2 cups spinach
  • 1 1/2 cups half and half
  • 1 cup pumpkin puree


  1. Place the chicken in a large Dutch oven or soup pot, cover with water, bring to a boil over medium-high heat, and boil until chicken is cooked through, about 25 minutes.
  2. Remove chicken from the water, and let cool to touch. Once cool, remove meat from the bones and shred.
  3. Meanwhile, add the pumpkin, onion, quinoa, celery, carrots, garlic, bay leaves, thyme, and sage to the stockpot and bring back to a boil over high heat. Reduce the heat and simmer until the pumpkin is tender, about 20 -25 minutes.
  4. Add the chicken, spinach, half and half, and pumpkin puree to the soup, simmering until everything is heated through, about 5 -7 minutes.
  5. Slow Cooker Pumpkin Curry

4. Slow Cooker Pumpkin Curry
By Kitchen Treaty


  • 2 (15-ounce) cans chickpeas (drianed)
  • 1 medium yellow onion (diced)
  • 2 medium cloves garlic (minced)
  • 2 cups low-sodium vegetable broth
  • 1 cup split red lentils (rinsed)
  • 1 cup pumpkin puree
  • 1 tablespoon curry powder
  • 1/4 teaspoon ground cayenne pepper
  • 1 teaspoon kosher salt + more to taste
  • 1 (15-ounce) can coconut milk (I use full-fat for this recipe; lite will probably still taste great but might result in a thinner curry)

For serving:

  • White or brown rice
  • Fresh lime wedges
  • Cilantro leaves


  1. Add all ingredients except the coconut milk to a 3-quart or larger slow cooker. Cook on low 8-10 hours or in high 5-6 hours. Stir in the coconut milk and cook on low for another 30 minutes.
  2. The curry will be a bit thin at first; it thickens up as it sits.
  3. Scoop over rice and serve with cilantro and fresh lime wedges to squeeze over the top.

5. Pumpkin Hummus
By Tasty


  • 15 oz chickpeas, 1 can, drained and rinsed
  • 1 cup pumpkin puree
  • 2 tablespoons olive oil
  • 2 cloves garlic, minced
  • salt, to taste
  • ½ teaspoon paprika
  • ½ teaspoon fresh rosemary
  • ¼ cup lemon juice
  • pita chip, to serve


  1. Combine chickpeas, pumpkin, olive oil, garlic, salt, paprika, rosemary and lemon juice in a food processor or blender, and blend until smooth. Add more olive oil or water as necessary to reach desired consistency.
  2. Serve with pita chips.



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