5 Healthy Pumpkin Recipes
Pumpkins have so many health benefits. They are full of anti-oxidants, protein, low in calories and very plentiful when the fall hits!
There are so many ways to enjoy pumpkins, but many of us only know the sugar filled, high calorie ways to eat pumpkins.
I went on a search and found 5 healthy yet very delicious ways to enjoy pumpkins in some very easy recipes that I'm sure you will enjoy.
Thanksgiving dinner would not be complete without a pumpkin pie. That is why the first recipe I am going to share with you today is a healthy version of the classic pumpkin pie.
Healthy Pumpkin Pie Recipe
Be the star of the show this thanksgiving with this delicious pumpkin pie recipe by Sarah from Sarafit.com.
Makes 8 servings
Prep Time: 15 minutes
Total Time: 50 minutes
- 4 Graham Cracker Sheets (100% whole wheat preferably)
- 1/2 cup Quick Cooking Oats
- 1 Tablespoons Coconut Oil
- 2 Tablespoon Butter (I used Greek Yogurt Butter by Ilios)
- 1 Tablespoon Honey
- 1 Teaspoon Pumpkin Pie Spice
- 1 cup Pumpkin Puree (canned)
- 3/4 cup of Unsweetened Vanilla Almond Milk
- 2 egg whites
- 1 tablespoon Pumpkin Pie Spice
- 1/4 cup Agave Nectar (can be substituted for Honey, Maple Syrup or Sugar)
Preheat oven to 425 degrees. Combine all crust ingredients in a blender or food processor. Dump into a pie dish and press down firmly into the edges of the pan. Cook in the over for 10 minutes. Let cool completely. Combine all filling ingredients. Blend well until it is a smooth like consistency. Pour into crust. Cook on high at 425 for 5-7 minutes. Turn heat down to 350 for another 20-25 minutes or until filling set. Let cool before you cut and serve. Top with a little whip cream if you like. Makes 8 servings.
Healthy Pumpkin Chocolate Chip Muffin Recipe
Prep time: 15 minutes
Cook time: 45 minutes
Yield 12 muffins
INGREDIENTS (I double the recipe when I make them. They go quickly or you can freeze them too.
1 cup of oat flour (or whole wheat flour if you’d like)
1 TBSP Cinnamon
1/8 tsp ground ginger
1/8 tsp ground cloves
1/8 tsp allspice
1/8 tsp nutmeg
1 tsp baking soda
1/4 tsp baking powder
1/4 tsp salt
1/3 cup melted coconut oil (or butter will work as well but not as healthy)
1/2 cup honey (raw or local is best) TIP: if you pour the honey into the same measuring cup after the oil, it pours out much easier)
1 cup pure pumpkin
8 semi-sweet chocolate chips per muffin (Completely optional but extremely yummy!)
1. Preheat oven to 350 degrees F. Line muffin tinwith liners.
2. Mix all dry ingredients together is a medium size bowl.
3. Mix all wet ingredients together in another medium size bowl.
4. Gently stir the wet ingredients into the dry ingredients careful not to over mix.
5. Scoop spoonfuls of the mixture into muffin liners so they are all evenly filled. If you want to add the little extra yumminess, I add about 8 chocolate chips to each muffin….because I want to make sure I get a chip with each bite! You can gently push the chocolate chips down into the muffin with a toothpick or finger.
6. Bake for about 30 – 40 minutes or or until a toothpick inserted into the center comes out clean. Cool 10-15 minutes before eating.
Low Fat Pumpkin Cheescake
|Serving size: 1/16th of the cheesecake|
|Calories from Fat||90|
|% Daily Value *|
|Fat 10 g||15%|
|Saturated fat 5 g||25%|
|Carbohydrates 33 g||11%|
|Sugar 19 g|
|Fiber 54 g||216%|
|Protein 11 g||22%|
|Cholesterol 84 mg||28%|
|* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.|
Yield: 16 servings
Prep Time: 30 min
Cook Time: 1 hr, 40 min
56 reduced-fat vanilla wafers (about 8 ounces)
1 Tablespoon butter, melted
3 (8-ounce packages) fat-free cream cheese, softened
2 (8-ounce packages) 1/3 less-fat cream cheese, softened
1/2 cup granulated white sugar
1/2 cup packed brown sugar
3 Tablespoons all-purpose flour
1 teaspoon ground cinnamon
3/4 teaspoon ground nutmeg
3/4 teaspoon ground ginger
1/4 teaspoon salt
dash of allspice
2 teaspoons vanilla extract
4 large eggs
1 (15-ounce) can unsweetened pumpkin puree
1. Preheat oven to 400° F.
2. Prepare crust: Place cookies in a food processor; pulse until finely ground. Add butter; pulse 10 times or until mixture resembles coarse meal. Firmly press mixture into bottom of a 9-inch springform pan coated with cooking spray. Bake for 10 minutes; cool on wire rack.
3. Reduce oven temperature to 325° F.
4. Prepare filling: Beat cream cheeses with mixer at high speed until smooth. Add granulated sugar and next 8 ingredients (granulated sugar through vanilla), beating well. Add eggs, 1 at a time, beating well after each addition. Add pumpkin; beat well.
5. Pour filling into prepared crust; bake at 325° for 1 1/2 hours or until almost set. (Cheesecake is done when the center barely jiggles when pan is touched).
6. Remove cheesecake from oven; run a knife around the outside edge. Cool to room temperature; cover and chill at least 8 hours.
*If you don't have access to a food processor, place cookies in a large zip bag & bang away at them until they turn into fine crumbs. Scrape them into a bowl and stir in melted butter.
*If adapting this recipe to be gluten free, use a gluten-free cookie in place of the vanilla wafers, and use a GF flour blend in place of the all-purpose flour. Adapting to GF will change nutritional information and WW points listed below.
*Cheesecakes are best when they're made ahead of time. You can prepare this one up to three days before the party; just cover and chill it until time to serve.
Whole Wheat Pumpkin Pecan Pancakes
Servings: 4 • Size: 2 pancakes • Old Points: 5 pts • Points+: 6 pts
Calories: 234 • Fat: 8 g • Carb: 31 g • Fiber: 4 g • Protein: 10 g • Sugar: 11 g
Sodium: 497 mg • Cholesterol: 3 g
- 1 cup white whole wheat flour
- 2 tsp baking powder
- 1/4 tsp salt
- 1/2 tsp cinnamon
- 1 tsp pumpkin pie spice
- 1 cup buttermilk
- 3 large egg whites
- 1/4 cup canned pumpkin
- 2 tbsp pure maple syrup
- 1 tsp vanilla
- 2 tsp oil
- 3 tbsp chopped pecans
- cooking spray
- warmed maple syrup, for topping (extra)
Mix all dry ingredients (first 5 ingredients) in a bowl.
Combine buttermilk, egg whites, canned pumpkin, 1 tbsp maple syrup, oil and vanilla in a bowl and mix until smooth. Combine wet ingredients with the dry and mix well with a spoon until there are no more dry spots then fold in pecans. Don't over-mix.
Heat a large skillet on medium-low heat. Spray oil to lightly coat and pour 1/4 cup of pancake batter. When the pancake starts to bubble and the edges begin to set, about 2 minutes then flip the pancakes and cook an additional 1 1/2 to 2 minutes. Repeat with the remainder of the batter. To serve, top with warmed maple syrup.
Healthy Pumpkin Spice Latte
1 cup hot coffee
2 tbsp canned pumpkin
1 cup unnsweetened vanilla almond milk, heated if desired
1/4 teaspoon pumpkin pie spice
Sweetener or Stevia to taste
Whisk together 1/3 cup coffee with the remaining ingredients in a tall glass or mix in a blender.
Carefully pour the pumpkin mixture into the remaining coffee and serve immediately.
Serving Size: 1
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