Pumpkin Recipes

The five pumpkin recipes below are a fun way to celebrate autumn with your meals. 🍂 Pumpkin is a fantastic 75% zone food!

Want to receive more meal ideas like this in your email inbox? Sign up for the free Full Plate Living Membership

Pumpkin Pie Smoothie

Make it a Full Plate Meal: Enjoy your pumpkin pie smoothie topped with blueberries. 

75% fiber foods – pumpkin puree, banana, blueberries
25% foods – plain Greek yogurt, almond milk, honey

Creamy Pumpkin Pasta Bake

Make it a Full Plate Meal: Bake your dish with lentil pasta to increase the fiber and protein in this meal. Serve with a generous tossed salad and steamed green peas on the side.

75% fiber foods – onion, garlic, fresh parsley, pumpkin puree, fresh herbs, green peas, romaine, avocado, tomato, corn, cucumber
25% foods – oil, milk, cheese, lentil pasta

Recipe Tip: To reduce fat and calories in this recipe, keep the cheese to 4 ounces or 1/2 cup.

Pumpkin Pie Oatmeal

Make it a Full Plate Meal: Serve this pumpkin pie oatmeal topped with your favorite fruit. Persimmon and blackberry both taste great on top of oats.

75% fiber foods – steel cut oats, canned pumpkin, blackberries, persimmon
25% foods – unsweetened almond milk, brown sugar

Creamy Pumpkin Soup

Make it a Full Plate Meal: Top your pumpkin soup with roasted chickpeas for a delicious supper. 

75% fiber foods – onion, celery, garlic, pumpkin puree, scallions
25% foods – cashews, olive oil, chickpeas

Recipe Tip: Use only half of the oil to reduce the fat and calories in the recipe.

Roasted Pumpkin, Feta and Quinoa Salad

Make it a Full Plate Meal: This recipe is a meal all by itself!

75% fiber foods – quinoa, pumpkin, onion, cilantro, chickpeas
25% foods – olive oil, sugar, feta

Recipe Tip: Use only one tablespoon of olive oil to keep 25% foods in their allotted zone.

👉 Water-fiber foods are 75% zone foods – whole, unprocessed fruits, vegetables, beans, and cooked whole grains.