By: Anjelika Temple Read Time: 5 minutes

It’s officially October (how did that happen?!) and grocery stores, farm stands, and the Internet are all collectively obsessing over all things pumpkin. And we’re not just talking about PSLs 😉  

As the days start to shorten and the air begins to cool and leaves slowly begin to change, it’s only a matter of time before carved pumpkins start appearing on the neighbor’s stoop and we’ll start thinking about dusting off Grandma’s pumpkin pie recipe for Thanksgiving. From decorations to desserts, fall would not be quite the same without pumpkins. 

But there is so much more to know about and do with this iconic orange winter squash.

Rich in beta-carotene, a powerful antioxidant, pumpkins are an excellent source of vitamin A which can help promote eye health and vision, healthy skin, and the body’s immune system. Pumpkins also provide a good source of other vitamins, minerals, and fiber, which offer many other health benefits.

Below, we’ve gathered some of our favorite pumpkin recipes from We also included a recipe for replacing canned pumpkin with fresh, roasted pumpkin for added health benefits. Def adding all of these to our fall meal prep plans! 

Roasted Pumpkin Seeds

Make sure to save those seeds from carving pumpkins for an easy seasonal snack (that also packs some protein!). Simply rinse the pumpkin seeds to remove any flesh, toss them in olive oil and your choice of seasoning (a little salt, pepper, etc.), arrange them on a baking sheet, and bake until golden brown (about 45-minutes at 300 degrees F).

Pumpkin Soup

Perfect for those extra crisp fall days when you’re craving something hearty and warm. 


  • 1 can white beans (15 ounce, rinsed and drained)
  • 1 onion (small, or 2 tsp. onion powder)
  • 1 cup water
  • 1 can pumpkin (15 ounces, plain)
  • 1 can vegetable or chicken broth, low-salt (14.5 ounces)
  • 1/2 teaspoon thyme (or tarragon)
  • Salt and pepper (optional, to taste)


  • Blend white beans, onion, and water.
  • In a soup pot, mix bean puree with pumpkin, broth, and spices.
  • Cover and cook over low heat for about 15 to 20 minutes until warmed through.

Pumpkin Bread

Slightly sweet and savory, this bread is perfect for breakfast, a snack, or as a treat at the end of the day. 


  • 1 can pumpkin (15 ounce)
  • 1 cup honey or maple syrup
  • 1/4 cup vegetable oil
  • 1 cup yogurt, low-fat plain
  • 1 1/2 cups flour (all purpose)
  • 1 1/2 cups whole wheat flour
  • 2 teaspoons baking powder
  • 2 teaspoons baking soda
  • 2 teaspoons cinnamon
  • 1/2 teaspoon salt
  • 1 cup raisins 


  • Preheat oven to 350 degrees F.
  • In a large mixing bowl, beat together pumpkin, honey or maple syrup, oil, and yogurt.
  • In a medium bowl, combine the flours, baking powder, soda, cinnamon, and salt; add to pumpkin mixture, stirring until just moistened.
  • Stir in raisins.
  • Pour into 2 greased 9x5x3 inch loaf pans and bake for about 45 minutes to an hour.
  • Cool on a wire rack for 10 minutes; remove from pan and cool completely.

Pumpkin Almond Butter

For an easy dip to pair with fall’s other favorite fruit, apples, mix together:

  •  1/2 cup pumpkin puree 
  • 1/3 cup almond butter (or crunchy peanut butter) 
  • 2 tablespoons maple syrup 
  • 1/8 teaspoon cinnamon

Cranberry Pumpkin Muffins

A bite-size blend of the colder seasons’ favorite flavors. 


  • 2 cups flour
  • 3 teaspoons baking powder
  • 1/2 teaspoon salt
  • 1/2 teaspoon cinnamon
  • 1/2 teaspoon allspice
  • 3/4 cup honey or maple syrup
  • 1/3 cup vegetable oil
  • 2 eggs (large)
  • 3/4 cup pumpkin (canned)
  • 2 cups cranberries (fresh or frozen chopped)


  • Preheat the oven to 400 degrees F.
  • Sift together dry ingredients (flour through allspice) and set aside.
  • Beat honey or maple syrup, oil, eggs, and pumpkin together until well blended.
  • Add the wet ingredients (pumpkin mixture) to the dry ingredients all at once. Stir until moistened.
  • Fold in chopped cranberries.
  • Spoon into paper lined muffin cups.
  • Bake at 400 degrees F for 15 to 30 minutes.

Pro Tip: How to Substitute Fresh Pumpkin for Canned

If you have access to fresh pumpkin, you can create your very own pumpkin puree to use in these recipes instead of canned pumpkin.


  • Preheat the oven to 375 degrees F.
  • Clean your pumpkin for cooking. Scrub pumpkins thoroughly.
  • Cut pumpkins in 5-inch-square pieces, discarding stems.
  • Remove seeds and fibrous strings (save seeds for roasting, if desired).
  • Arrange pumpkin pieces in a single layer, skin side up, in a foil-lined shallow baking pan.
  • Roast, covered, 1 to 1½ hours or until tender.
  • Allow to cool until cool enough to handle, then scoop pulp from the rind.
  • Place, in batches if necessary, in a blender, container, or food processor bowl. Cover and blend or process until smooth (or for a chunkier puree, blend or process until slightly chunky).
  • Scoop puree in a 100% cotton cheesecloth-lined fine-mesh sieve (use a double thickness of cheesecloth for best results).
  • Allow to stand 1 hour to drain. Press lightly to remove any additional liquid, then discard this liquid.
  • Fresh pumpkin puree can be refrigerated in a tightly sealed container for up to 3 days or stored in the freezer for up to 6 months.

Second to none (expect maybe an apple), pumpkins are the fruit of the fall season (yes, they are technically a fruit!). Packing a nutritional punch, pumpkins are a great source of vitamins and minerals and there are so many ways to incorporate them into your meals and snacks in new, tasty ways all season long!

If you make any of these recipes or any other pumpkin dishes, we’d love to check them out! DM us at @plezinutrition – we love to hear from you.