10 Wholesome Pumpkin Recipes For Fall • Kath Eats

October 18, 2025

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I’m sharing 10 wholesome and scrumptious pumpkin recipes you could take pleasure in all fall lengthy + I’m answering all of your questions on this nutrient-packed autumn celebrity.

It’s PUMPKIN SEASON and I’m right here for it! Whereas I don’t go loopy for a very candy Pumpkin Spice Latte, I like me some wholesome pumpkin recipes all fall and winter lengthy.

Wholesome Pumpkin Recipes

I’ve shared my love affair with pumpkin through a number of KERF recipes through the years, and right now I’m bringing all of them collectively in a round-up fashion publish together with scrumptious recipes from just a few blogger associates. This publish is loaded with pumpkin taste!

However first, the RD in me can’t go on with out speaking about all of the nutritious advantages of this favourite fall fruit – yep, do you know pumpkin is technically a fruit!?

Let’s dive into some FAQs about this orange squash, adopted by favourite fall recipes the entire household will love!

Well being Advantages of Pumpkin

Beta-Carotene

Curious what provides pumpkin its vibrant orange colour? Its colour is because of beta-carotene. Beta-carotene affords a variety of well being advantages as a result of its conversion into vitamin A and its function as an antioxidant. It helps good imaginative and prescient and eye well being, protects cells from free radical harm, probably reduces the danger of power ailments like coronary heart illness and most cancers, promotes wholesome pores and skin by guarding in opposition to UV radiation and aiding in wound therapeutic, strengthens the immune system, and should have anti-inflammatory results.

Elevated Immunity

Pumpkin has excessive ranges of each vitamin A & C and zinc which may do your immune system some severe good. In truth, a one-cup serving of canned pumpkin has 250% of our really useful every day quantity of vitamin A.

Filled with Fiber

Like all fruits, pumpkin is an efficient supply of fiber. Canned pumpkin incorporates 7 grams of fiber per one-cup serving. Fiber is useful for eradicating ldl cholesterol from the physique, preserving blood sugars from spiking, and serving to us really feel full longer. Insoluble fiber, the opposite sort of fiber in pumpkin, helps wholesome digestion (a.okay.a. hold you common!).

Coronary heart Wholesome

Coronary heart-healthy consuming consists of selecting meals which can be low in fats, salt and sugar, however excessive in fiber. Per half-cup serving, canned pumpkin has nearly no fats, virtually no salt and no added sugar. Say good day to flavorful vitamin that is stuffed with fiber!

Recent vs. Canned Pumpkin

Recent vs. canned pumpkin, which is greatest? Try this publish, from Deal with the Warmth, to study the distinction between contemporary pumpkin puree, common canned pumpkin, and natural canned pumpkin! The contemporary is definitely the lightest in colour whereas the natural canned pumpkin seems fairly brown and is extra of a creamy pumpkin texture. You’re in all probability used to seeing Libby’s (one of many extra in style manufacturers) which is BRIGHT ORANGE. IMO it’s the prettiest. It’s nearly created from a selected sort of pumpkin – the Dickinson pumpkin – that has extra of a vivid orange hue. Good firm!

Observe: When cooking or baking with canned pumpkin, double examine the recipe: most recipes name for 100% pure canned pumpkin – not pumpkin pie filling.

How To Roast Pumpkin

Roasted pumpkin will be nice in grain salads, sheet pan dishes, and different fall sides. The candy sugars within the pumpkin caramelize and produce out a lot taste.

TIP: You need to use small baking pumpkins when making pumpkin puree. Search for indicators that say “sugar pumpkin” or “pie pumpkin.” They style higher than something bigger (particularly your Jack-O-Lantern varieties).

Steps To Roast A Complete Pumpkin

1. Wash the Pumpkin:

Begin by totally washing the outside of the pumpkin to take away any dust or soil.

2. Take away the Prime:

Utilizing a pointy knife, rigorously minimize off the highest stem finish of the pumpkin. Be certain that to chop a straight line in order that the highest can later function a lid if you wish to roast the pumpkin with the lid on.

3. Minimize the Pumpkin in Half:

Stand the pumpkin upright on the minimize finish (the place you eliminated the highest) and thoroughly slice it in half from prime to backside. This would possibly require some pressure, so be cautious and go slowly to keep away from slipping.

4. Scoop Out the Seeds:

Use a big spoon or an ice cream scoop to take away the seeds and stringy flesh from the pumpkin halves. It can save you the seeds to roast individually if desired – see beneath!!

5. Minimize into Smaller Items (Non-obligatory):

Relying in your recipe and the dimensions of your oven, you may additional minimize the pumpkin halves into smaller items or depart them as halves. Smaller items will roast quicker.

6. Season and Oil:

Place the pumpkin halves or items on a baking sheet lined with parchment paper or a silicone baking mat. Drizzle them with olive oil, sprinkle with salt and pepper if desired, and use your fingers to rub the oil and seasonings evenly over the pumpkin.

7. Roast within the Oven:

Place the baking sheet within the preheated oven and roast for about 45 minutes to an hour, or till the pumpkin is tender and will be simply pierced with a fork. The roasting time might differ relying on the dimensions and thickness of the pumpkin items.

8. Cool and Serve:

As soon as roasted, enable the pumpkin to chill barely earlier than dealing with. You’ll be able to scoop the flesh out of the pores and skin and use it in numerous recipes, corresponding to soups, purees, or as a facet dish. Take pleasure in your roasted pumpkin!

Do-it-yourself Pumpkin Puree

If you wish to make home made pumpkin puree, the Minimalist Baker has an easy-to-follow recipe for tips on how to roast pumpkin and make home made pumpkin purée! It’s good for pies, pumpkin soups, pastas, and extra! I in all probability wouldn’t reinvent the wheel since canned pumpkin is so readily accessible, however it will be a enjoyable kiddo experiment or good to do if you’re gifted some pie pumpkins!

How To Roast Pumpkin Seeds

Don’t throw away the pumpkin seeds out of your pumpkin! Roast them for a scrumptious wholesome snack.

Try this video and step-by-step tutorial on tips on how to roast pumpkin seeds!

For a savory spiced pumpkin seeds, strive tossing the seeds with just a few teaspoons of chili powder, curry powder, or herbs de Provence.
For a sweet-and-salty twist, strive a dusting of pumpkin spice mix (after all!) or cinnamon and sugar.

How To Take pleasure in Pumpkin

Orange Ya Glad Pumpkin Is Yummy Too?

Pumpkin Smoothies

Add a spoonful of pumpkin to your morning smoothie for a nutrient increase. Combine it with spices like cinnamon and nutmeg, and add some almond butter for the last word fall deal with.

Pumpkin Pancakes

Add a bit little bit of pumpkin puree to your favourite pancake recipe for a richness in each colour and taste. Or strive pumpkin waffles!

Pumpkin Yogurt

In case you just like the style of pumpkin puree, combine a spoonful or two with plain Greek yogurt, drizzle of honey or maple syrup, and toasted pecans for a satisfying candy deal with.

Pumpkin Curry

Combine some pumpkin with warming elements like ginger and coconut milk in a vegetable curry to take pleasure in on a cold fall day – savory pumpkin recipes embody all of these scrumptious fall flavors. This pumpkin soup can also be scrumptious!