10+ WFPB Pumpkin Recipes to Delight Your Taste Buds

Pumpkin is a versatile ingredient that can be used in many delicious ways, especially in whole food, plant-based (WFPB) recipes. These creative recipes let you enjoy the rich flavors of pumpkin while maintaining a healthy lifestyle. Whether you are looking for a comforting dessert or a hearty meal, pumpkin can fit perfectly into your diet.

Using pumpkin in WFPB recipes not only adds taste but also offers various nutritional benefits. This seasonal favorite is low in calories and packed with vitamins and minerals, making it a great choice for your meals and snacks. You will discover how easy it is to incorporate pumpkin into your culinary creations!

1) Pumpkin Lentil Soup

Pumpkin lentil soup is a warm and comforting dish that’s perfect for any time of the year. It’s nutritious, filling, and easy to make.

Start by sautéing onions and garlic in your pot. Then, add diced pumpkin and red lentils along with vegetable broth. You can spice it up with curry powder or ginger.

Let it simmer until the lentils are tender. Afterward, blend the soup for a creamy texture or leave it chunky for more bite. Serve hot with a drizzle of coconut milk for extra flavor.

Ingredients

• 1 cup red lentils
• 2 cups pumpkin, diced
• 1 onion, chopped
• 2 garlic cloves, minced
• 4 cups vegetable broth
• 1 tbsp curry powder
• Salt and pepper to taste
• Coconut milk (optional)

Cooking Instructions

1. In a pot, sauté onions and garlic until soft.
2. Add diced pumpkin and lentils.
3. Pour in vegetable broth and stir in curry powder.
4. Bring to a boil, then reduce heat and simmer for 20 minutes.
5. Blend until smooth if desired. Adjust seasoning.
6. Serve hot with a drizzle of coconut milk if using.

2) Vegan Pumpkin Muffins

Vegan pumpkin muffins are a perfect fall treat. They are soft, moist, and bursting with pumpkin spice flavor. These muffins are easy to make and can be enjoyed as a snack or a quick breakfast.

You will love how simple they are. Using just one bowl, you can combine all the ingredients and bake in under 30 minutes. Plus, they are oil-free and packed with whole grains.

These muffins offer a delicious taste of autumn while being healthy. You can make a batch to share or keep them all for yourself!

Ingredients

• 1 cup pumpkin puree
• 1 cup flour (whole wheat or all-purpose)
• 1/2 cup maple syrup or agave nectar
• 1/2 cup almond milk
• 1 teaspoon baking powder
• 1 teaspoon baking soda
• 1 tablespoon pumpkin spice
• 1/4 teaspoon salt

Cooking Instructions

1. Preheat your oven to 350°F (175°C).
2. In a bowl, mix pumpkin puree, flour, maple syrup, and almond milk.
3. Add baking powder, baking soda, pumpkin spice, and salt. Stir until combined.
4. Pour batter into a muffin tin.
5. Bake for 20-25 minutes or until a toothpick comes out clean.
6. Let cool before enjoying.

3) Pumpkin Baked Oatmeal

Pumpkin baked oatmeal is a warm and comforting dish that’s perfect for breakfast. It’s easy to make and packed with flavor. You can enjoy it on chilly mornings or any time you want a cozy meal.

To make this dish, you’ll need oats, pumpkin puree, and warm spices like cinnamon. You can add nuts or dried fruit for extra texture and flavor. It’s a satisfying way to start your day.

Ingredients

• 1 1/2 cups soy milk or oat milk
• 1 cup canned pumpkin puree
• 1/4 cup peanut butter
• 1/4 cup maple syrup
• 2 tsp vanilla extract
• 2 cups rolled oats
• 1 tsp cinnamon
• 1/2 tsp nutmeg
• Optional toppings: nuts, dried fruit

Cooking Instructions

1. Preheat your oven to 350°F (175°C).
2. In a bowl, mix the milk, pumpkin, peanut butter, maple syrup, and vanilla.
3. Stir in the oats, cinnamon, and nutmeg.
4. Pour the mixture into a greased baking dish.
5. Bake for 25-30 minutes until set. Enjoy warm!

4) Whole Food Pumpkin Pie

Making a whole food pumpkin pie is simple and delicious. You can create a tasty dessert using only plant-based ingredients. This pie is free from added oils, dairy, and eggs.

You start with a crust made from nuts and dates. This keeps it healthy while adding a nice texture. For the filling, use mashed cooked pumpkin, sweet dates, and your choice of plant milk.

Bake the pie at 350°F (175°C) until it’s set. It will taste great and be a perfect treat for any occasion.

Ingredients

• 1 ¾ cups mashed cooked pumpkin
• 1 ⅓ cups pitted dates
• ¾ cup unsweetened plant milk (like soy or almond)
• ¼ cup arrowroot powder
• Nuts and dates for the crust

Cooking Instructions

1. Preheat your oven to 350°F (175°C).
2. Prepare the crust using crushed nuts and dates.
3. In a bowl, mix the pumpkin, dates, plant milk, and arrowroot powder.
4. Pour the filling into the crust.
5. Bake for 45-50 minutes until set.
6. Let cool before serving. Enjoy!

5) Creamy Pumpkin Pasta

Creamy pumpkin pasta is a delicious and comforting dish. It’s perfect for chilly days and is quick to prepare. You can enjoy this recipe while sticking to a whole food plant-based diet.

To make this pasta, you will need pumpkin puree, pasta of your choice, and some coconut milk for creaminess. You can also add spices like nutmeg and herbs such as sage for extra flavor.

This meal is great for a weeknight dinner and can be ready in about 20 minutes.

Ingredients

• 1 cup pumpkin puree
• 8 oz pasta
• 1 cup coconut milk
• 1 tsp nutmeg
• Salt and pepper, to taste
• Fresh sage leaves (optional)

Cooking Instructions

1. Cook the pasta according to the package directions.
2. In a separate pan, mix pumpkin puree and coconut milk over medium heat.
3. Add nutmeg, salt, and pepper.
4. Drain the pasta and combine it with the creamy pumpkin sauce.
5. Serve with fresh sage leaves on top, if desired.

6) Pumpkin Hummus

Pumpkin hummus is a tasty and healthy dip that adds a seasonal twist to the classic recipe. It combines chickpeas with pumpkin puree and spices, making it both creamy and flavorful.

To make pumpkin hummus, you can start with canned chickpeas for convenience. Blend them with pumpkin, tahini, lemon juice, and garlic for a delicious flavor. Adding spices like cumin or chili powder can give it a warm kick.

Serve this pumpkin hummus with fresh veggies, pita bread, or crackers. It’s great for snacks or gatherings. You can also use it as a spread on sandwiches for a tasty twist.

Ingredients

• 1 cup canned chickpeas, drained
• 1 cup pumpkin puree
• 2 tablespoons tahini
• 2 tablespoons lemon juice
• 1 clove garlic, minced
• 1 teaspoon cumin
• Salt to taste

Cooking Instructions

1. In a food processor, combine chickpeas, pumpkin puree, tahini, lemon juice, garlic, and cumin.
2. Blend until smooth. Scrape the sides as needed.
3. Season with salt to taste.
4. Serve chilled or at room temperature.

7) Spiced Pumpkin Smoothie

Enjoy a creamy and delicious spiced pumpkin smoothie that is perfect for any time of year! You’ll love the warm flavors of pumpkin pie spice combined with a rich texture.

This smoothie is simple to make and packed with nutrients. Using pumpkin puree and banana creates a naturally sweet base. Add a few ingredients, and you’re all set!

Ingredients

• 1 cup pumpkin puree
• 1 banana
• 1 cup almond milk (or any plant-based milk)
• 1 teaspoon pumpkin pie spice
• 1 tablespoon maple syrup (optional)
• Ice cubes (optional)

Cooking Instructions

1. In a blender, combine the pumpkin puree, banana, and almond milk.
2. Add the pumpkin pie spice and maple syrup, if using.
3. Blend until smooth and creamy.
4. Add ice cubes for a chilled smoothie and blend again.
5. Pour into a glass and enjoy!

8) Pumpkin Chocolate Chip Cookies

These Pumpkin Chocolate Chip Cookies are a delicious treat you can enjoy anytime. They are soft, chewy, and loaded with pumpkin flavor. You will love making these with simple ingredients.

To start, gather your ingredients. You will need pumpkin puree, chocolate chips, and a few pantry staples. These cookies come together quickly, making them perfect for any occasion.

The cooking process is straightforward. After mixing your ingredients, scoop the dough onto a baking sheet. Bake in a preheated oven at 350°F (175°C) for about 10-12 minutes. Let them cool, and enjoy!

Ingredients

• 1 cup pumpkin puree
• 1 cup chocolate chips
• 1 cup flour (can use whole wheat)
• 1/2 cup brown sugar
• 1/4 cup maple syrup
• 1/2 teaspoon baking soda
• 1/2 teaspoon cinnamon
• 1/4 teaspoon salt

Cooking Instructions

1. Preheat your oven to 350°F (175°C).
2. In a bowl, mix pumpkin puree, brown sugar, and maple syrup.
3. Add flour, baking soda, cinnamon, and salt. Stir until combined.
4. Fold in chocolate chips.
5. Scoop dough onto a baking sheet.
6. Bake for 10-12 minutes.
7. Allow cookies to cool before serving.

9) Pumpkin Curry

Pumpkin curry is a delicious and comforting dish. It’s perfect for a busy weeknight. You can make it in just one pot, which makes cleaning up easy!

Start by sautéing your favorite spices and onions in a little oil. Then add pumpkin puree or diced pumpkin, coconut milk, and vegetables of your choice. Let everything simmer until the flavors blend together.

Serve your pumpkin curry with rice or enjoy it on its own. It’s creamy, warm, and packed with flavor, making it a family favorite.

Ingredients

• 1 can pumpkin puree or 2 cups diced pumpkin
• 1 can coconut milk
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 tablespoon curry powder
• 1 teaspoon ginger, grated
• Salt and pepper to taste
• Fresh vegetables (like spinach or bell peppers)

Cooking Instructions

1. Heat oil in a pot over medium heat.
2. Add chopped onion and garlic, sauté until soft.
3. Stir in curry powder and ginger.
4. Add pumpkin and coconut milk.
5. Mix in your choice of vegetables.
6. Simmer for 15-20 minutes.
7. Season with salt and pepper.
8. Serve warm.

10) Pumpkin Pancakes

Pumpkin pancakes are a delicious way to enjoy the flavors of fall. They are fluffy, warm, and packed with spices that make breakfast extra special. You can make them oil-free and enjoy a wholesome meal.

To prepare, mix pumpkin puree with plant-based milk, maple syrup, and spices. They come together easily in one bowl.

These pancakes cook quickly on a griddle. Serve them hot with your favorite toppings like fruits or syrup.

Ingredients

• 1 cup pumpkin puree
• 1 cup plant-based milk
• 1 cup flour (whole wheat or gluten-free)
• 2 tablespoons maple syrup
• 1 teaspoon baking powder
• 1 teaspoon cinnamon
• 1/2 teaspoon nutmeg
• Pinch of salt

Cooking Instructions

1. In a bowl, combine pumpkin puree and plant-based milk.
2. Stir in flour, maple syrup, baking powder, cinnamon, nutmeg, and salt.
3. Heat a griddle to 350°F (175°C).
4. Pour the batter onto the griddle and cook until bubbles form.
5. Then, flip and cook until golden brown.
6. Enjoy!