10+ Pumpkin Puree Recipes Healthy for Delicious and Nutritious Meals

Pumpkin puree is a versatile ingredient that can elevate both sweet and savory dishes. Healthy recipes that incorporate pumpkin puree can make your meals nutritious and delicious. Whether you love baking or cooking, there are many ways to include this fall favorite in your diet.

Using pumpkin puree can add moisture and flavor while providing essential nutrients. It’s a great option for those looking to create meals that are not only satisfying but also good for you. From desserts to main dishes, incorporating pumpkin puree can transform your cooking and impress your family and friends.

1) Healthy Pumpkin Bars

Pumpkin bars are a delicious and nutritious treat. They are made with wholesome ingredients that you can feel good about. You can enjoy these bars any time of the year, but they are especially great in the fall.

These bars often use pumpkin puree, oats, and natural sweeteners. The pumpkin adds moisture and a pleasant flavor. You can also include spices like cinnamon and nutmeg for extra warmth.

Here are the ingredients you’ll need:

• 1 cup pumpkin puree
• 1 cup oats
• 1/4 cup maple syrup or honey
• 1/4 cup nut butter
• 1/2 tsp baking powder
• 1 tsp cinnamon
• 1/4 tsp salt

Cooking Instructions

1. Preheat your oven to 350°F (175°C).
2. In a bowl, mix all the ingredients until smooth.
3. Spread the mixture in a greased baking pan.
4. Bake for 25-30 minutes or until set.
5. Let cool before cutting into bars.

2) Flourless Pumpkin Cookies

Flourless pumpkin cookies are a delicious and healthy treat. They are easy to make and require minimal ingredients. You can enjoy these soft and chewy cookies without the guilt.

To start, you will need pumpkin puree, which adds moisture and flavor. These cookies are often made with coconut oil or applesauce instead of traditional fats. They can also be dairy-free and gluten-free, making them a great option for various diets.

Ingredients

• 1 ½ tbsp coconut oil or unsalted butter, melted
• ½ cup pumpkin puree (not pumpkin pie mix)
• ½ cup almond butter or peanut butter
• ½ cup maple syrup or honey
• 1 tsp vanilla extract
• 1 tsp baking soda
• ½ tsp pumpkin pie spice

Cooking Instructions

1. Preheat your oven to 350°F (180°C).
2. In a bowl, mix the pumpkin puree and coconut oil.
3. Stir in the almond butter, maple syrup, and vanilla extract.
4. Add the baking soda and pumpkin pie spice.
5. Scoop spoonfuls onto a baking sheet and bake for 10-12 minutes.

3) Pumpkin Baked Oatmeal

Pumpkin baked oatmeal is a tasty and healthy breakfast option. It’s easy to make and packed with nutrients. You can enjoy it warm, making it perfect for chilly mornings.

To prepare, you will need rolled oats, pumpkin puree, and a mix of warm spices. Adding ingredients like almond milk and maple syrup enhances the flavor. This cozy dish can also be made gluten-free and dairy-free, so it’s great for everyone.

Ingredients

• 2 1/2 cups rolled oats
• 1 3/4 cups almond milk
• 1 cup pumpkin puree
• 2 tbsp maple syrup
• 1 tsp baking powder
• 1 tbsp pumpkin pie spice
• 1/4 tsp salt

Cooking Instructions

1. Preheat your oven to 350°F (175°C).
2. In a large bowl, mix all the ingredients together.
3. Pour the mixture into a greased baking dish.
4. Bake for 25-30 minutes, or until set.
5. Let it cool slightly before serving. Enjoy!

4) Creamy Pumpkin Pasta

Creamy pumpkin pasta is a tasty and healthy meal you can enjoy any day of the week. It’s perfect for busy nights, and it’s quick to make. The use of pumpkin puree adds a rich flavor and a creamy texture.

You can make this dish with canned pumpkin for convenience or use fresh pumpkin if you have it. A touch of garlic and sage gives it a warm, cozy taste. Top it with some parmesan or walnuts for extra flavor and crunch. This dish is sure to impress your family and friends.

Ingredients

• 8 ounces pasta (your choice)
• 1 cup pumpkin puree
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1 teaspoon fresh sage, chopped
• Salt and pepper to taste
• Grated parmesan or walnuts for topping

Cooking Instructions

1. Cook the pasta according to the package instructions. Drain and set aside.
2. In a large pan, heat olive oil over medium heat.
3. Sauté minced garlic for 1-2 minutes until fragrant.
4. Add pumpkin puree and sage, mixing well.
5. Stir in the cooked pasta, salt, and pepper.
6. Serve hot, topped with grated parmesan or walnuts.

5) Curried Pumpkin Lentil Soup

Curried pumpkin lentil soup is a warming dish perfect for any season. It’s packed with protein and flavor. You’ll love the creamy texture and spicy notes that come from coconut milk and curry.

To make this soup, you’ll start by sautéing garlic, onion, and ginger. Then add roasted pumpkin, red lentils, and spices like curry powder and cumin. Pour in some vegetable broth and coconut milk to create a comforting base. Let it simmer until the lentils are tender.

This soup can be served hot and makes a great lunch or dinner. Enjoy with a slice of bread or some crackers for a complete meal.

Ingredients:

• 1 medium onion
• 3 cloves garlic
• 1 (1-inch) piece ginger
• 1 can pumpkin puree (15 ounces)
• 1 cup red lentils
• 3 cups vegetable broth
• 1 can coconut milk
• 2 tablespoons curry powder
• 1 teaspoon cumin
• Salt and pepper to taste

Cooking Instructions:

1. Sauté diced onion, garlic, and ginger in a pot.
2. Add pumpkin puree, lentils, curry powder, and cumin.
3. Pour in vegetable broth and coconut milk.
4. Bring to a boil, then simmer for 20 minutes.
5. Season with salt and pepper. Enjoy!

6) Homemade Pumpkin Puree

Making homemade pumpkin puree is easy and rewarding. You only need a pumpkin, a knife, and an oven. It’s a great way to enjoy fresh fall flavors.

Start by choosing a sugar pumpkin or pie pumpkin. These are smaller and sweeter than regular pumpkins. Cut it in half and remove the seeds and stringy bits.

Roast the pumpkin halves at 350°F (175°C) for about 45 minutes. You want them to be soft and tender. Once they cool, scoop out the flesh and mash it.

You can store your homemade pumpkin puree in the fridge for about a week. It also freezes well for later use in recipes.

Ingredients

• 1 sugar pumpkin (or pie pumpkin)
• Optional: salt

Cooking Instructions

1. Preheat your oven to 350°F (175°C).
2. Cut the pumpkin in half and remove seeds.
3. Place halves face down on a baking sheet.
4. Roast for 45 minutes, or until soft.
5. Let cool, then scoop out the flesh.
6. Mash the flesh until smooth.

7) Maple Pumpkin Granola

Maple pumpkin granola is a tasty and healthy treat. It combines pumpkin puree with oats, nuts, and sweet maple syrup. This granola is perfect for breakfast or as a snack.

You will love how easy it is to make. All you need are a few simple ingredients. The warm spices add a cozy flavor that makes it perfect for fall.

You can serve it with yogurt or milk, or enjoy it by itself. This granola keeps well in an airtight container, so you can make a big batch.

Ingredients

• 2 cups rolled oats
• 1 cup pecans, chopped
• 1/2 cup pumpkin puree
• 1/4 cup maple syrup
• 1 teaspoon cinnamon
• 1/2 teaspoon nutmeg
• 1/4 teaspoon salt
• 1/4 cup pumpkin seeds

Cooking Instructions

1. Preheat your oven to 350°F (175°C).
2. In a bowl, mix oats, pecans, and spices.
3. In another bowl, combine pumpkin puree and maple syrup.
4. Pour the wet mix over the dry ingredients and stir until well coated.
5. Spread the mixture on a baking sheet.
6. Bake for 20-25 minutes, stirring halfway through.
7. Let it cool before storing in an airtight container.

8) Pumpkin Chia Seed Pudding

Pumpkin chia seed pudding is a delicious and healthy treat. It’s simple to make and perfect for any time of year, but especially in the fall. You will love the creamy texture and the warm flavors.

To get started, you will need chia seeds, pumpkin puree, maple syrup, pumpkin spice, vanilla extract, and almond milk. Mix all the ingredients together, and let it sit in the fridge to thicken.

Enjoy it as a snack or breakfast. You can even top it with nuts or coconut yogurt for extra flavor.

Ingredients

• 3 tablespoons chia seeds
• 3 tablespoons pumpkin puree
• ½ teaspoon pumpkin spice
• ¼ teaspoon vanilla extract
• 1 tablespoon maple syrup
• ¾ cup almond milk

Cooking Instructions

1. In a bowl, combine chia seeds, pumpkin puree, maple syrup, pumpkin spice, and vanilla extract.
2. Stir in almond milk until well mixed.
3. Cover and refrigerate for at least 2 hours or overnight.
4. Serve topped with nuts or yogurt if desired.

9) Savory Pumpkin Hummus

Savory pumpkin hummus is a tasty and healthy dip that’s perfect for fall. It combines creamy pumpkin with chickpeas and spices, making it rich in flavor. This dip pairs well with pita bread, crackers, or fresh veggies.

To make it, you simply blend ingredients like pumpkin puree, tahini, garlic, and spices. The result is a smooth and delicious appetizer that is easy to prepare.

You can add toppings like a sprinkle of paprika for extra flavor. Healthy and satisfying, this hummus is a great choice for gatherings or a snack at home.

Ingredients:

• 1 cup pumpkin puree
• 1 can (15 ounces) chickpeas, drained
• 2 tablespoons tahini
• 2 tablespoons olive oil
• 1 garlic clove
• 1 teaspoon smoked paprika
• Salt, to taste

Cooking Instructions:

1. In a food processor, combine pumpkin puree, chickpeas, tahini, olive oil, and garlic.
2. Blend until smooth.
3. Add smoked paprika and salt. Blend again until mixed well.
4. Serve with pita, crackers, or veggies.

10) Pumpkin Quinoa Salad

This pumpkin quinoa salad is a delicious and healthy choice. You’ll enjoy the blend of roasted pumpkin, hearty quinoa, and fresh greens. The flavors are perfect for any season.

Start by roasting the pumpkin until it’s tender. Mix it with cooked quinoa and your favorite greens like arugula or spinach. A light dressing brings everything together nicely.

To add some crunch, toss in pumpkin seeds or nuts. This salad is not only filling but also packed with nutrients.

Ingredients

• 1 cup cooked quinoa
• 1 cup roasted pumpkin, cubed
• 2 cups fresh arugula or spinach
• 1/4 cup pumpkin seeds
• 2 tablespoons olive oil
• Salt and pepper to taste

Cooking Instructions

1. Roast pumpkin at 400°F (200°C) until soft, about 20-25 minutes.
2. Cook quinoa according to package instructions.
3. In a bowl, combine quinoa, pumpkin, and greens.
4. Drizzle the mixture with olive oil and season with salt and pepper.
5. Top with pumpkin seeds before serving.