Tasty Pumpkin Recipes

Pumpkin may be the star of fall, but there’s more to this festive favorite than jack-o’-lanterns and Thanksgiving pie! Although pumpkin is technically a fruit because it contains seeds, it’s packed with nutrients more commonly found in vegetables. From cozy soups and savory sides to sweet treats, these delicious pumpkin recipes are a tasty way to enjoy this seasonal favorite while giving your body a nutritious boost.

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Pumpkin Pie Overnight Oats

Make it a Full Plate Meal:  Top this tasty breakfast with fresh blueberries and enjoy!

75% water-fiber foods –  canned pumpkin, rolled oats, blueberries
25% foods – plain yogurt, maple syrup, almond milk, chia seed

Roasted Pumpkin Salad

Make it a Full Plate Meal: Serve this salad with a bowl of 10-minute white bean soup.

75% water-fiber foods – pumpkin, baby spinach, mixed greens, apple, canned white beans, diced tomatoes, onion, garlic, fresh parsley
25% foods – dressing, pumpkin seeds, cranberries, cheese

Curried Pumpkin Lentil Soup

Make it a Full Plate Meal: This flavor-rich lentil soup would pair nicely with whole-grain naan.

75% water-fiber foods – onion, carrots, garlic, fresh ginger, brown lentils, pumpkin puree, fresh cilantro, salsa
25% foods – olive oil, lite coconut milk, whole grain naan

Maple Roasted Pumpkin

Make it a Full Plate Meal:  Add two drained and rinsed cans of chickpeas to the pumpkin before it’s baked. Follow the recipe as is, and serve atop cooked quinoa.

75% water-fiber foods –  pumpkin, red onion, parsley, chickpeas, quinoa
25% foods – olive oil, maple syrup, walnuts, feta

Healthy Pumpkin Cookies

Try these delicious pumpkin cookies next time you’re craving a sweet treat.

75% water-fiber foods –  rolled oats, pumpkin puree
25% foods – maple syrup, chocolate chips

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