{"id":19337,"date":"2016-09-29T11:15:40","date_gmt":"2016-09-29T15:15:40","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=19337"},"modified":"2016-10-07T11:29:45","modified_gmt":"2016-10-07T15:29:45","slug":"healthy-pumpkin-recipes","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/recipes\/healthy-pumpkin-recipes\/","title":{"rendered":"16 Healthy Pumpkin Recipes for Every Meal"},"content":{"rendered":"
\"16<\/div>\n

When it comes to ways to eat it, pumpkin has been pigeonholed \u2015 and it\u2019s time to put that to an end! The winter squash<\/a>, normally relegated to pies and the occasional ravioli, is packed with essential nutrients and filling fiber<\/a>. For a mere 49 calories a cup, pumpkin provides 200 percent of the recommended daily intake (RDI) of vitamin A, nearly 20 percent RDI of vitamin C and three grams of fiber. And pumpkin\u2019s orange color isn\u2019t just good for jack-o’-lanterns, the unique hue comes from carotenoids, including beta-carotene, known for improving eye health. Read on for 16 recipes that will put pumpkin on your plate in exciting new ways.<\/p>\n

RELATED:\u00a0<\/strong>6 Surprising Health Benefits of Pumpkin<\/a><\/p>\n

16 Healthy Pumpkin Recipes for\u00a0Every Meal<\/strong><\/h2>\n

Delicious\u00a0Pumpkin-Based Breakfasts<\/strong><\/h3>\n

\"Mini<\/p>\n

1.\u00a0Mini Cranberry Pumpkin Muffins
\n<\/a><\/strong>Greek yogurt keeps these mini muffins moist and ups the health factor. The pumpkin flavor is top notch, while the cranberry gives a dose of sweet tanginess. Have two if you like a little more substance for your morning meal, or make a bigger version \u2014 just double the baking time. Photo and recipe: Emily Miller \/ Life by Daily Burn<\/em><\/p>\n

\"Healthy
\n2.\u00a0Healthy Pumpkin Pancakes
\n<\/a><\/strong>Your Sunday pancake tradition just turned seasonal \u2014 and better for you. Less than 200 calories and two grams of fat for a three stack, these flapjacks make any morning mealtime extra enjoyable. Top \u2018em with Greek yogurt or maple syrup for even more deliciousness. Photo and recipe: Perry Santanachote \/ Life by Daily Burn<\/em><\/p>\n

RELATED:\u00a0<\/strong>How Bad Is Your Breakfast Food? We Ranked 10 Popular Items<\/a><\/p>\n

\"Pumpkin
\n3.<\/strong>\u00a0<\/i>Pumpkin Pie Protein Smoothie
\n<\/a>Cheers to good health, muscle recovery\u2026and pumpkin pie! Whip up this shake for 27 grams of protein, plus fiber, antioxidants and immunity-boosting nutrients like iron. You\u2019ll get your sugar fix, without all that actual sugar. And it only calls for five ingredients. Photo and recipe \/ Perry Santanachote \/ Life by Daily Burn<\/em><\/p>\n

\"Healthier
\n4.\u00a0Healthier Pumpkin Spice Latte
\n<\/a><\/strong>Skip the high-fat, high-sugar drink you\u2019d pick up at a coffee shop and make your own PSL at home. It takes a mere five minutes to make and has just two grams of fat and only 85 calories. In other words, it\u2019s a pick-me-up that\u2019ll slim you down. Photo and recipe: Perry Santanachote \/ Life by Daily Burn<\/em><\/p>\n

Pumpkin Lunches\u00a0You’ll Love<\/strong><\/h3>\n

\"Baked
\n5.\u00a0Baked Pumpkin Falafel Bowl with Maple Tahini Dressing
\n<\/a><\/strong>Mediterranean-style pumpkin! This homemade falafel tastes so good and satisfies your cravings for fall flavors. The maple dressing enhances the sweetness and a side of greens, tomatoes and cucumbers provides another serving of vitamin- and mineral-packed produce. Photo and recipe: Alissa \/ Connoisseurus Veg<\/em><\/p>\n

\"Simple
\n6.\u00a0Simple Pumpkin Soup
\n<\/a><\/strong>Make this easy, delicious bowl of soup entirely from scratch \u2014 even the puree. The secret: little sugar pumpkins. (Of course to save some time, choose the canned kind.) The mix of coconut milk, cinnamon and nutmeg create a comfort food-like dish, while the garlic kale sesame topping adds a dash of green goodness. Photo and recipe: Dana \/ Minimalist Baker<\/em><\/p>\n

RELATED: <\/strong>9 Next Level Lunch Boxes That Make Meal Prep Easy<\/a><\/p>\n

\"Cheesy
\n7.\u00a0Cheesy Pumpkin Lentil Pot Pies
\n<\/a><\/strong>Put healthy and pot pie in the same sentence and we\u2019re in. Lentils provide tons of fiber and protein, which will leave you feeling full. Plus, you still get the essence of pumpkin and a cheesy finish. The pastry crust just puts it over the edge on the scrumptious scale. Photo and recipe: Becca \/ Amuse Your Bouche<\/em><\/p>\n

\"Pumpkin
\n8.\u00a0Pumpkin Grilled Cheese with Apples and Cheddar
\n<\/a><\/strong>Your co-workers will be eying this sandwich. Made with just five ingredients, it\u2019s oh-so-easy to make, but oh-so-yummy. The apple provides some juiciness and crunch, while the pumpkin and cheese deliver the creaminess. Go for 100 percent whole-grain bread to up the nutrition. Recipe and photo: Melinda Strauss \/ Kitchen Tested<\/em><\/p>\n

Savory Pumpkin Dinners Done Right<\/strong>\u00a0<\/em><\/h3>\n

\"Veggies
\n9.\u00a0Veggie Enchiladas with Pumpkin Enchilada Sauce
\n<\/a><\/strong>Blend a traditional Mexican dish with one of the best flavors of the fall and you have a mouth-watering weeknight dinner. The pumpkin enchilada sauce<\/a> puts the cheesy, black bean, brown rice and vegetable-packed meal on a whole new level of awesome. Photo and recipe: Isadora \/ She Likes Food <\/em><\/p>\n

\"Moroccan
\n10.\u00a0Moroccan Pumpkin & Chickpea Stew
\n<\/a><\/strong>Comfort food at its finest. The stew includes nutrient-dense carrots, sweet potatoes, pumpkin and tomatoes \u2014\u00a0plus a hearty helping of chickpeas. A mix of spices amps up the flavor and raisins (or a dried fruit of your choice) also enhance the sweetness. Photo and recipe: Julie \/ Simple Veganista<\/em><\/p>\n

RELATED:\u00a0<\/strong>12 Brilliant Meal Prep Ideas to Free Up Your Time<\/a><\/p>\n

\"Pumpkin
\n11.\u00a0Pumpkin Sage Baked Ziti
\n<\/a><\/strong>Pumpkin makes a velvety sauce for whole-wheat penne pasta, while parmesan and sharp white cheddar cheese make it feel super indulgent. (Shocker: Yes, it\u2019s still healthy!) Now that\u2019s a mac and cheese we can get behind. Photo and recipe: Kiersten \/ Oh My Veggies <\/em><\/p>\n

\"Brown
\n12.<\/strong>\u00a0Brown Rice Pumpkin Risotto<\/strong>
\n<\/u><\/a>Typically, brown rice doesn\u2019t make a great risotto because it doesn\u2019t release as much starch as short-grained white rice, which helps it achieve that creamy texture. But thanks to pumpkin, that\u2019s not a problem here! Pumpkin actually removes the need for the constant stirring normally required to make risotto creamy thanks to its natural velvety texture. Less work and an extra dose of veggies? This recipe is a win-win. Photo and Recipe: Katie Webster \/ Healthy Seasonal Recipes <\/em><\/p>\n

Creative Desserts That Don’t Break the Calorie Bank<\/h3>\n

\"Frozen
\n13.\u00a0Vegan Pumpkin Pie Parfait
\n<\/a><\/strong>Layer a frozen pumpkin pie smoothie with coconut cool whip and granola and you have a super tasty fall treat, sans soy and gluten. Blend it up in just 20 minutes. Sweet tooth \u2014 satisfied! (Check out this recipe<\/a> for making your own pumpkin spice granola, too.) Photo and recipe: Brittany Mueller \/ I Love Vegan<\/em><\/p>\n

\"Low-Fat
\n14.\u00a0Low-Fat Pumpkin Cheesecake Pops
\n<\/a><\/strong>Your favorite fall dessert, found. These cheesecake bites are perfect for serving at a Halloween party or as a treat for the kids and they only have 90 calories and five grams of fat. Guilt-free dessert, done right. Photo and recipe: Perry Santanachote \/ Life by Daily Burn<\/em><\/p>\n

RELATED: <\/strong>9 Single-Serve Dessert Recipes (Microwave Cake Included!)<\/a><\/p>\n

\"Mini
\n15.\u00a0Mini Pumpkin Pie Bites
\n<\/a><\/strong>Portion control in a cinch. This slimmed-down dessert cures your sugar craving, but you\u2019ll still get nutrients like potassium, vitamin A and carotenoids. Plus, at just 92 calories a piece, you don\u2019t have to feel bad about munching on one \u2014 or even two. Photo and recipe: Perry Santanachote \/ Life by Daily Burn<\/em><\/p>\n

\"Whole
\n16.\u00a0Whole Wheat Pumpkin Spice Bread
\n<\/a><\/strong>What\u2019s autumn without pumpkin bread? This recipe swaps yogurt for butter to slash fat, and calls for white whole-wheat flour instead of regular, so you get some whole grains. Drizzle it with a little maple syrup for a post-dinner treat. Photo and recipe: Emily Miller \/ Life by Daily Burn<\/em><\/p>\n

Original story published October 2013. Updated September 2016. Karen Borsari also contributed to this article.\u00a0<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Move over muffins, step aside pie. The good-for-you gourd takes center stage in pumpkin recipes that include smoothies, falafel, risotto and more!<\/p>\n","protected":false},"author":51,"featured_media":52886,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[423,428,27,9,427],"tags":[33,39,155,171,151,87,341,388],"class_list":["post-19337","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-breakfast","category-dessert","category-healthy","category-recipes","category-snacks","tag-breakfast","tag-dessert","tag-dinner","tag-fall","tag-lunch","tag-snacks","tag-tax1living-well","tag-tax2nutrition"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/19337","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/51"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=19337"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/19337\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media\/52886"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=19337"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=19337"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=19337"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}