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16 Healthy Pumpkin Recipes to Make This Fall

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Lauren
By: Lauren published: Oct. 29, 2020 updated: Oct. 18, 2023 Comments

This post may contain affiliate links. Please read my disclosure policy.

Enjoy the pumpkin flavor you love, but in a guilt-free way with these Healthy Pumpkin Recipes. Pumpkin oatmeal, cinnamon rolls, pie, muffins, brownies, and more! All perfect for fall or whatever time of the year!

Contents hide
Health Benefits of Pumpkin
Healthy Pumpkin Breakfast Recipes
Healthy Pumpkin Dessert Recipes
FAQ: Healthy Pumpkin Recipes

Fall is officially here so it’s time to break out the pumpkin recipes (if you haven’t already!). Pumpkin is seriously one of my favorite ingredients to add to recipes and I love the health benefits it brings too!

Health Benefits of Pumpkin

Pumpkin is one of my favorite ingredients to use to lightened up recipes but still bring about an amazing taste and texture! It can sometimes be challenging to bake healthy treats without all the traditional calorie-dense ingredients. Using pumpkin can help bring about a moister, more voluminous treat while also keeping calories down. Plus, it’s rich in fiber, vitamins and minerals so it’s a win-win!

As you probably know, I use pumpkin in a lot of my recipes year-round! But with fall finally here I decided to round up the BEST pumpkin recipes to try this season!

Healthy Pumpkin Breakfast Recipes

1. Pumpkin Overnight Oats

High Protein Pumpkin Overnight Oats
Sweet, creamy, pumpkin-y!! These Pumpkin Protein Overnight Oats make for the perfect grab-and-go, protein-packed, meal prep breakfast option. They only 5 minutes to prep and are made with simple ingredients you can easily keep stocked for breakfast emergencies!
Check out this recipe

2. Pumpkin Chocolate Chip French Toast Bake

Pumpkin Chocolate Chip Protein French Toast Bake
This Pumpkin Chocolate Chip Protein French Toast Bake is the ultimate fall breakfast recipe! Made with fluffy pumpkin french toast and melty, gooey chocolate chips in every bite, it's packed with protein and prepped in just 10 minutes! 
Check out this recipe
Pumpkin chocolate chip protein french toast bake on a small plate being drizzled with maple syrup.

3. Healthy Pumpkin Oatmeal Bake

Healthy Pumpkin Baked Oatmeal
Prep this healthy Pumpkin Oatmeal Bake in just 10 minutes! It's low in calories and with some sneaky protein, is perfect for meal prep and will make your whole house smell like fall!
Check out this recipe
Pumpkin Baked Oatmeal topped with Vanilla Maple Cream Cheese Frosting on a small plate with a fork.

4. Healthy Chocolate Chip Pumpkin Muffins with Oat Flour

Healthy Chocolate Chip Pumpkin Muffins
These Healthy Chocolate Chip Pumpkin Muffins have the best tender, fluffy muffins pumpkin base with gooey chocolate all throughout! They're nutritious and seriously great for breakfast, snack or dessert. Even better, they couldn't be easier to make and are ready in just 30 minutes!
Check out this recipe
Healthy chocolate chip pumpkin muffins on a cooling rack.

5. Healthy Pumpkin Cinnamon Rolls

Healthy Pumpkin Cinnamon Rolls
These Healthy Pumpkin Cinnamon Rolls are truly one of my favorite fall recipes I've every made! They have everything you love about the original version but they're lightened up and have the most delicious pumpkin twist!
Check out this recipe

6. Low Fat Pumpkin Muffins

Low Calorie Pumpkin Muffins
These Low Calorie Pumpkin Muffins are lower in fat and calories than your traditional muffins but still perfect to curve your muffin craving. They make for a great addition to your breakfast or as an easy grab-and-go snack!
Check out this recipe
A hand holding a pumpkin muffin cut in half.

Healthy Pumpkin Dessert Recipes

7. Healthy Pumpkin Coffee Cake with Brown Sugar Streusel

Healthy Pumpkin Coffee Cake with Brown Sugar Streusel
This Healthy Pumpkin Coffee Cake with Brown Sugar Crumb Topping is my new favorite dessert! It’s wonderfully and warmly spiced with cozy fall flavors and has the most perfect soft, moist, tender and crumbly texture. It seriously makes for the most epic healthy fall breakfast, snack or dessert!
Check out this recipe
Healthy Pumpkin Coffee Cake squares topped with glaze on a plate.

8. Pumpkin Protein Shake with Ice Cream

Pumpkin Protein Shake
Deliciously creamy, perfectly spiced and so festive!! This Pumpkin Protein Shake recipe tastes JUST like a milkshake but is way healthier and has a lot more protein! It's thick, creamy, so flavorful and makes the absolute BEST fall time treat!
Check out this recipe
Pumpkin protein shake recipe served in a jar with a straw topped with whipped cream.

9. Healthy Pumpkin Brownies (Flourless)

Healthy Pumpkin Brownies (Flourless)
These Healthy Pumpkin Brownies are the most delicious, fudgy wholesome treat that are guaranteed to satisfy your sweet tooth! These brownies are gluten-free, grain-free and made with quality, healthy ingredients. Skip the refined sugar, oil and butter and enjoy this lightened up treat to get your chocolate fix!  
Check out this recipe
Healthy pumpkin brownies on parchment paper.

10. The Best Low Calorie Pumpkin Pie

The Best Low Calorie Pumpkin Pie Recipe! (That’s Not Crustless)
You're going to go nuts over this creamy, homemade Low Calorie Pumpkin Pie Recipe that 100% tastes like the real deal! Say goodbye to the extra calories thanks to some simple substitutions and enjoy a slice…or two, or three! GUILT FREE with some cool whip for Thanksgiving dinner!
Check out this recipe
Healthy pumpkin pie sliced in a pie pan with whipped cream.

11. The Best Healthy Chocolate Chip Pumpkin Blondies

The Best Healthy Pumpkin Chocolate Chip Blodies (100 Calories)
Soft and tender Healthy Pumpkin Chocolate Chip Blondies with gooey chocolate chips throughout! These pumpkin bars are perfectly sweet and spiced, and so incredibly moist. They are lightened up at just 100 calories a bar but do not taste it for a second. The most perfect fall dessert!
Check out this recipe
Healthy pumpkin chocolate chip blondies stacked on top of each other on a small plate.

12. Skinny Pumpkin Pie Dip

Skinny Pumpkin Pie Dip (Easy + Low Calorie)
This Skinny Pumpkin Pie Dip is incredibly creamy, smooth, and is perfectly spiced with two classic fall flavors, pumpkin pie spice and cinnamon! It's low calorie, always a hit and absolutely perfect for any fall gathering!
Check out this recipe
Skinny pumpkin pie dip on a tray with apple slices, graham crackers, pretzels, animal crackers, and cookies.

13. No Bake Pumpkin Dessert with Graham Cracker Crust

No Bake Pumpkin Dessert Pie with Graham Cracker Crust
This creamy No Bake Pumpkin Dessert is SO luscious and delicious! It's great for those early or warmer fall days where you still want to enjoy the classic flavors without having to turn the oven on. Quick to prep then let it chill for an hour and you're good to go!
Check out this recipe
Slices of no bake pumpkin dessert pie on small plates with forks.

14. Easy Soft Baked M&M Pumpkin Protein Oat Bars

Soft Baked M&M Pumpkin Protein Oat Bars
These M&M Pumpkin Protein Oat Bars are out of this world delicious! Soft baked oats with a hint of spice and pumpkin flavor, and sweet chocolatey crunchy M&M’s in each bite. Packed with fiber and protein, they're healthy enough for breakfast, delicious enough for dessert and make the perfect healthy snack!
Check out this recipe

15. 50 Calorie Pumpkin Chocolate Chip Cookies

Low Calorie Pumpkin Protein Cookies (50 Calories)
Pillowy, soft, 50-calorie Pumpkin Chocolate Chip Cookies! These are perfect when you want a little something to curve your sweet tooth but don't want to over do it. And with added protein and just 410 calories for all 8 cookies, you can even have the whole batch!
Check out this recipe
A hand holding a pumpkin chocolate chip cookie with a plate of cookie in the background.

16. Fudgy Pumpkin Swirl Brownies (Healthy + Gluten-free)

Fudgy Pumpkin Swirl Brownies (Healthy + Gluten Free)
These Fudgy Pumpkin Swirl Brownies NEED to be on your baking list! Fluffy squares of rich, fudgy chocolate stacked on top of cinnamon spiced pumpkin will be sure to get you in the mood for fall if you’re not already. Plus, no one will know they’re lightened-up!
Check out this recipe
A hand holding a fudgy pumpkin swirl brownie with additional brownies in the background.

FAQ: Healthy Pumpkin Recipes

What’s the best pumpkin to use?

My favorite, tried-and-true pumpkin for any recipe (breakfast, dessert, no-bake, etc.) is Libby 100% Pure Pumpkin. I think it just brings about the best texture and also has the best orange color from any other I’ve tried but feel free to use any type of pumpkin you have on hand or one you prefer!

What’s the difference between pure pumpkin and pumpkin pie mix?

Anytime you’re making one of these recipes be sure to use pure 100% pumpkin where the only ingredient is pumpkin. Pumpkin pie mix will have additional water, spices and other ingredients that change the recipe significantly.

Is pumpkin healthy for you?

Yes! Pumpkin is a vegetable that’s rich in fiber, vitamins, minerals and antioxidants. It’s extremely versatile and can be used in desserts or savory dishes. Pumpkin can be used to substitute oil and eggs in certain recipes which can help lower the fat content and add fiber to dishes.

These healthy pumpkin recipes were in no particular order! I do love them all and they are all special in there own way. Also, even though these are “pumpkin” flavored, they all still taste great year round!

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Lauren

Lauren

Lauren lives with her husband, Simon and two dogs, Finley and Cookie, in the Carolina’s. She has college degrees in Nursing and Exercise Science, is a NASM certified trainer and spent many years as a macro coach before transitioning to full time blogging. She loves staying active, being creative and recreating her favorite comfort food dishes into healthier, lightened up versions. Desserts are her speciality!

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Hey There!

I’m Lauren, a food lover sharing healthy, macro-friendly recipes that taste good and you can feel good about eating. Here you’ll find everything from breakfasts to easy dinners to lightened up desserts because desserts are absolutely mandatory around here!

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