10+ Healthy Pumpkin Recipes - Real Food Whole Life

10+ Healthy Pumpkin Recipes

September 23, 2019 (Updated on October 9, 2021)

collage of four easy healthy pumpkin recipes with pink background and navy text

If you’re looking for easy, healthy recipes using a can of pumpkin, you’re in the right place!

Read on for a collection of 10+ easy healthy pumpkin recipes using a humble can of pumpkin.

Including breakfast, appetizers, muffins, dinner, soups, stews and chili recipes!

collage of four easy healthy pumpkin recipes with pink background and navy text

To ring in fall and help you celebrate the season, I’ve gathered all my favorite easy healthy pumpkin recipes.

All using canned pumpkin to keep the prep even simpler.

You’ll find slow cooker, instant pot, under 30-minute, one pot and one-bowl baking recipes to choose from.

Including everything from savory chilis & soups to cinnamon-spiced baked goods & maple sweetened muffins.

Bonus: all these recipes are gluten-free, dairy-free, refined sugar-free – with plenty of vegan, vegetarian, paleo and whole30 options included too!

Can I Use Fresh Cooked Pumpkin in Place of Canned?

If you want to substitute fresh, cooked pumpkin for canned in any recipe, simply substitute using a 1:1 ration.

So 1 cup cooked fresh pureed pumpkin equals 1 cup canned, as long as you first drain any excess water or moisture from the cooked pureed pumpkin.

To substitute for a typical 15-oz can of pumpkin, use approximately 1¾ cup fresh cooked and pureed pumpkin. 

What Should I Do With Leftover Canned Pumpkin?

If you have leftover canned pumpkin, use it in another pumpkin recipe (so many options, below!), or freeze the leftovers.

Store canned pumpkin in a separate container in the refrigerator, covered, for 4-5 days.

To freeze leftover canned pumpkin, remove it from the can, and store in a tightly sealed container.

Canned pumpkin will keep well in the freezer for up to 3 months.

Here’s my favorite method for freezing.

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I hope you’ll make these Easy Healthy Pumpkin Recipes soon.

If you do, be sure to share it on Instagram and tag me at @realfoodwholelife so I can see!

10+ Healthy Pumpkin Recipes

This delicious gluten-free pumpkin bread is made with canned pumpkin, oat flour, and plenty of pumpkin spice for a nourishing treat.

Ingredients: pumpkin puree, oat flour, maple syrup, eggs, vanilla extract, baking soda, baking powder, pumpkin pie spice, melted coconut oil and salt

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Creamy and warming, pumpkin and sweet potato soup is an easy, healthy, vegan soup that can be made on the stovetop or in the slow cooker or Instant Pot.

Ingredients: sweet potatoes, pumpkin puree, chipotle peppers, vegetable broth, coconut milk, pumpkin pie spice, olive oil, onion, garlic powder, fresh lemon juice, maple syrup and salt.

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Instant Pot Turkey Paleo Pumpkin Chili is a simple, healthy one-pot meal that can be prepared in a matter of minutes. A gluten-free, dairy-free, paleo, whole30 recipe.

Ingredients: ground turkey, pumpkin puree, chicken stock, tomato sauce, bell pepper, onion, cumin and other spices

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Enjoy the warming, cozy taste of the season with One-Bowl Pumpkin Chocolate Chip Muffins! Naturally grain-free, dairy-free, gluten-free and naturally-sweetened, these muffins are simple to make and taste amazing.

Ingredients: pumpkin puree, maple syrup, vanilla extract, almond flour, chocolate chips, vanilla extract, eggs, coconut oil, pumpkin pie spice, baking soda, baking powder and salt

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Hearty, warming, and simple to prepare, Slow Cooker Pumpkin Paleo Chili is a new fall classic that you’ll want to make all year round!

Ingredients: ground turkey, pumpkin puree, bell pepper, tomato paste, onion, garlic, cumin, chili powder, lime juice and other spices

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A one-bowl, make-ahead wonder, One-Bowl Pumpkin Chocolate Chip Breakfast Cookies are easy to make and perfect for a quick breakfast or snack. Naturally sweetened, gluten-free, and dairy-free, too!

Ingredients: pumpkin puree, oats, oat flour, dairy-free chocolate chips, ground flaxseed, eggs, vanilla extract, salt, maple syrup, pumpkin seeds, melted coconut oil and baking powder.

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Instant Pot Creamy Pumpkin Tuscan Soup is insanely easy and totally delectable. This warming, nourishing fall recipe is gluten-free, dairy-free, paleo, whole30 recipe.

Ingredients: canned pumpkin puree, sweet potato, tomato sauce, onion, garlic, vegetable stock (or chicken stock), cinnamon, coconut milk

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This pumpkin soup recipe is so easy to prepare! Just throw the ingredients into the slow cooker and let it do its thing. Made with a mix of canned pumpkin, fresh herbs, and coconut milk, this soup is perfectly rich, creamy and so nourishing.

Ingredients: canned pumpkin puree, stock, tomato sauce, coconut milk, onion, garlic, herbs & seasonings

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Chocolate Covered Pumpkin Cake Pops are a decadent yet healthy treat, perfect as a sweet snack or special dessert. The “cake” center is really a raw energy bite, full of nourishing ingredients and super easy to make. Plus they are naturally gluten-, dairy-, and nut-free and just so darn good!

Ingredients: sunflower seeds, pumpkin puree, dates, dark chocolate chips, flaked coconut, cinnamon, nutmeg, vanilla extract and salt

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Simple and elegant, Pumpkin Pasta Sauce is easy to make with pantry ingredients. It feels indulgent, yet is packed with veggies and is naturally creamy without a trace of dairy. Perfect for a cool autumn evening or any night of the week.

Ingredients: canned pumpkin puree, tomato sauce, garlic, onion, coconut milk, olive oil, cinnamon, rosemary, sage and salt

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Celebrate fall all year round with Pumpkin Spice Pancakes! They’re easy to make in just one-bowl and are naturally gluten-free, dairy-free, and nut-free so just about anyone can enjoy them. Grab a bowl, a can of pumpkin, and whip up these delicious pancakes today.

Ingredients: canned pumpkin puree, oat flour, apple cider vinegar, cinnamon, coconut oil, vanilla extract, eggs, unsweetened milk of choice, salt and maple syrup

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Get your pumpkin fix with this easy Creamy Pumpkin Hummus. It takes just a few minutes to prepare and makes an amazing dip, appetizer, or sandwich spread.

Ingredients: chickpeas, pumpkin puree, tahini, garlic, olive oil, lemon juice, cinnamon and salt

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This is the pumpkin pie of your dreams; made grain-free, gluten-free, dairy-free, and completely delicious!

Ingredients: pumpkin puree, coconut milk, maple syrup, lemon zest, almond flour, arrowroot powder, palm shortening, eggs, water, vanilla extract, nutmeg, cinnamon, ground ginger, cloves, cardamom, and salt

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collage of four easy healthy pumpkin recipes with pink background and navy text
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10+ Easy Healthy Pumpkin Recipes: Pumpkin Chocolate Chip Muffins

Yield 12 muffins
Prep Time 5 mins
Cook Time 25 mins
Total Time 30 mins

Enjoy the warming, cozy taste of the season with One-Bowl Pumpkin Chocolate Chip Muffins! Naturally grain-free, dairy-free, gluten-free and naturally-sweetened, these muffins are simple to make and taste amazing. Plus 10+ more easy healthy pumpkin recipes I know you'll love!


  • cup melted coconut oil
  • 2 large eggs
  • 1 cup pumpkin puree
  • cup pure maple syrup
  • 1 teaspoon vanilla extract
  • 2 cups almond flour
  • ½ teaspoon baking soda
  • 1 teaspoon baking powder
  • ¼ teaspoon kosher salt
  • 2 teaspoons pumpkin pie spice
  • cup chocolate chips*


  • Heat the oven to 350F.
  • In a large bowl, whisk together the coconut oil, eggs, pumpkin puree, maple syrup, and vanilla extract.
  • Add the almond flour, baking soda, baking powder, salt, and pumpkin pie spice. Stir until well incorporated.
  • Pour in the chocolate chips and gently stir until combined.
  • Spoon 2-3 heaping tablespoons of the batter into a greased muffin pan. Top with 3-4 chocolate chips, then continue filling the pan with the batter.
  • Bake for 20-25 minutes, or until the edges begin to pull away from the sides and a toothpick comes out clean.
  • Allow to cool in the pan for 5 minutes, then cool the rest of the way on a cooling rack.


*Most chocolate chips include dairy. Be sure to use dairy-free if that’s important to you. I linked the brand I like above in the ingredients section.
Swap raisins for chocolate chips and you’ll have muffins that are completely refined sugar-free.


Calories: 218kcal | Carbohydrates: 14g | Protein: 5g | Fat: 17g | Saturated Fat: 7g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 1g | Cholesterol: 28mg | Sodium: 143mg | Potassium: 75mg | Fiber: 3g | Sugar: 9g | Vitamin A: 3218IU | Vitamin C: 1mg | Calcium: 80mg | Iron: 1mg
Nutrition disclaimer
did you make this recipe?Mention @realfoodwholelife or tag #realfoodwholelife!

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