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Savor the pumpkin flavor with these 7 healthy fall recipes

  • Oct-20-2021
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If you look forward to fall all year long and crave the pumpkin flavor we all know and love, you're in luck! We've compiled a list of our favorite healthy fall recipes that are delicious, dietitian-approved, and packed with pumpkin. From pumpkin pie dessert and porridge, to a pumpkin seed snack and vinaigrette dressing, people living with type 1 diabetes (t1d) can still enjoy the fall flavor all while getting the right nutrients.

1. Skinny Pumpkin Spice Latte

If you crave a pumpkin latte but don't want all the sugar and saturated fat usually contained in your favorite fall beverage, this "skinny" version is sure to satisfy. Skim milk reduces the number of calories, while nutmeg and cloves amp up the flavor.

Ingredients

  • 8 ounces skim milk
  • 2 tablespoons pumpkin puree
  • 1 tablespoon + 1 teaspoon maple syrup
  • ⅛ teaspoon ground nutmeg, divided
  • Pinch ground cloves, divided
  • 4 ounces espresso
  • ¼ cup light whipped topping

Nutrition

Amount per serving: 100 calories, 2 grams of fat, 18 grams of carbohydrates, 4 grams of protein, 75 milligrams of sodium

2. Thai Curry Pumpkin Soup

Warm and filling, this Thai curry pumpkin soup recipe is packed with vitamin A and brimming over with flavor. It's also a great source of potassium and vitamin C. Try it as an appetizer or serve it with a big green salad as a meal.

Ingredients

  • 1 tablespoon olive oil
  • 1 medium onion, chopped
  • 2 (15-ounce) cans pumpkin puree
  • 1 (13.5-ounce) can light coconut milk
  • 1-2 tablespoon Thai red curry paste
  • Pepitas to garnish
  • Chopped cilantro to garnish

Nutrition

Amount per serving: 146 calories, 9.6 grams of fat, 16 grams of carbohydrates, 2 grams of protein, 4 grams of fiber, 86 grams of sodium

3. Pumpkin Pie Dessert Hummus

The addition of pumpkin, applesauce, and sweet spices to a chickpea base turns a usually savory dish into a healthful dessert you can feel good about eating. Chickpeas are naturally high in soluble fiber, so this pumpkin dessert will help improve both your cholesterol level and your digestion.

Ingredients

  • 1 (15-ounce) can chickpeas, rinsed thoroughly
  • 1 (15-ounce) can pumpkin puree
  • ½ cup cinnamon applesauce
  • ¼ cup almond butter
  • ¼ cup real maple syrup
  • ¼ cup stevia or other alternative sweetener
  • 2 teaspoons pumpkin pie spice
  • 1 teaspoon allspice
  • 2 teaspoons vanilla
  • Pomegranate arils to garnish

Nutrition

Amount per serving: 74 calories, 2 grams of fat, 11 grams of carbohydrates, 1 gram of protein, 2 milligrams of sodium, 67 milligrams of potassium, 9 grams of sugar

4. Pumpkin Porridge

Combining steel cut oats with pumpkin puree and skim milk makes a filling breakfast that's hot and satisfying — not to mention full of fall flavor. And this is one of the healthy fall recipes that comes with a bonus: With 5 grams of fiber per ¼ cup of dry oats, steel cut oats provide twice as much fiber as rolled oats.

Ingredients

  • 2 cups steel cut oats
  • 6 cups water
  • 1 (15-ounce) can pumpkin
  • 2 cups (or 1 empty pumpkin-can-full) skim milk
  • 2 teaspoons cinnamon
  • ¼ teaspoons nutmeg
  • ¼ teaspoons ground cloves
  • 1 teaspoon vanilla

Nutrition

Amount per serving: 167 calories, 2 grams of fat, 28 grams of carbohydrates, 8 grams of protein, 5 grams of fiber

5. Pumpkin Balls

The walnuts and pecans in these bite-sized treats provide heart-healthy monounsaturated fat, and the dates are high in antioxidants that protect your body from inflammation. Most importantly, these little gems taste great!

Ingredients

  • ½ cup walnuts, chopped
  • ½ cup pecans, chopped
  • 1 cup pitted dates
  • 1 teaspoon pure vanilla extract
  • 2 teaspoons pumpkin pie spice
  • 2 tablespoons 100% pure pumpkin puree

For rolling (optional):

  • ¼ cup pecans or walnuts, finely chopped

Nutrition

Amount per serving: 56 calories, 4 grams of fat, 6 grams of carbohydrates, 1 gram of protein, 1 gram of fiber

6. Pumpkin Vinaigrette Salad Dressing

This vinaigrette will dress your salad with a ton of fall flavor and has fewer carbs and saturated fats found in most commercially available salad dressings. Give your salad greens a fall flair when you whip up this dressing in under five minutes!

Ingredients

  • 2 tablespoons canned pumpkin puree
  • 2 tablespoons apple cider vinegar
  • ½ teaspoon agave nectar
  • Pinch salt
  • Pinch freshly ground black pepper
  • Pinch ginger powder
  • 1 tablespoon extra-virgin olive oil

Nutrition

Amount per serving: 72 calories, 7 grams of fat, 2.3 grams of carbohydrates, 0.2 grams of protein

7. Everything Bagel Pumpkin Seeds

Pumpkin seeds contain essential trace minerals like magnesium, copper, phosphorus, and zinc. Satisfy your craving for a delicious and nutritious snack with this flavorful recipe.

Ingredients

Nutrition

Amount per serving: 101 calories, 2 grams of carbohydrates, 4 grams of protein, 1 gram of fiber

Diabetes Management Tip