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20 Pumpkin Recipes That’ll Get You Pumped for Halloween

Pumpkin isn’t just delicious – it’s practically a “superfood” as well.

Not only does a single cup of cooked, mashed pumpkin contain more than 200% of your daily RDA of vitamin A (which helps keep your vision healthy), it’s the dietary fiber that’ll help keep you full.

And with the cooler weather in the air, there’s no better time than now to enjoy pumpkin recipes like Pumpkin Cheesecake Muffins, Coconut-Pumpkin Ice Cream, and Pumpkin Shrimp Curry.

Enjoy!

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Savory Pumpkin Cornbread Waffles

Serves 4

You can make pumpkin waffles with cinnamon and other spices, although not everyone wants to eat dessert for breakfast. If you’d rather have a hearty breakfast, you’ll want to serve up these savory waffles with sage sausage or crispy bacon.

They’d also be right at home on a brunch spread, especially if you’re hosting guests over an autumn weekend.

Nutrition Facts (Per Serving)

207

Calories

6 g

Protein

35 g

Carbs

6 g

Fat

Ingredients

1 flax egg

1 Tbsp. butter, melted

1 1/2 cups unsweetened almond milk

1/2 cup pumpkin puree

2 Tbsp. brown sugar

1 cup cornbread mix

1 tsp. pumpkin pie spice

1/4 cup whole-wheat pastry flour

Get the Recipe

Pumpkin Cheesecake Muffins

Serves 13

Get all the flavor you love about cheesecake in the form of a healthy pumpkin muffin. Not only do they taste awesome, but these muffins are low in sugar.

To make the macros even leaner, you can swap out the flour. Half of it can be replaced with protein powder, and for the other half, use white whole-wheat flour or ground oats so you’re getting complex carbs.

Nutrition Facts (Per Serving)

168

Calories

5 g

Protein

22 g

Carbs

7 g

Fat

Ingredients

Pumpkin Muffins:

1 1/2 cups gluten-free flour

1/2 cup coconut sugar

1 tsp. baking soda

1 tsp. baking powder

1 large egg

1/2 cup nonfat plain Greek yogurt

1/2 cup unsweetened almond milk

1/2 cup almond butter

1/2 cup pumpkin puree

Cheesecake Filling:

3 Tbsp. cream cheese, softened

1 tsp. pumpkin pie spice

1 tsp. coconut sugar

Get the Recipe

Roasted Garlic Sage Pesto Pumpkin Soup

Serves 4

Not only does pumpkin make a tasty, creamy soup, but it can be used to make the bowl as well. This is a great recipe to serve for a fall dinner party or after taking a family trip to the pumpkin patch.

But since there are a lot of steps, like making from-scratch sage pesto and fried pumpkin seeds, you may want to reserve it for Thanksgiving. And since you’ll only use about half the pesto and pumpkin seeds, they’ll be a welcome addition to your post-holiday leftovers.

Nutrition Facts (Per Serving)

506

Calories

14 g

Protein

28 g

Carbs

41 g

Fat

Ingredients

Pumpkin Soup:

1 large sugar pumpkin, halved and seeds removed for later

4 small pumpkins

1 Tbsp. extra-virgin olive oil

6 Tbsp. unsalted butter

2 small shallots, chopped

1 tsp. fresh thyme, chopped

4 cups chicken broth

2 cups water

1 tsp. cayenne pepper

1/4 tsp. freshly grated nutmeg

1 Tbsp. pure maple syrup

Pinch of crushed red pepper flakes

Sage Pesto:

1 clove garlic

1 cup fresh parsley

1/2 cup fresh sage

1/4 cup shelled pistachios

1/4 cup extra-virgin olive oil

1/4 cup (1 oz.) crumbled blue cheese

1/4 tsp. freshly ground black pepper

Fried Pumpkin Seeds:

1 Tbsp. coconut milk

1 Tbsp. flour

1 cup pumpkin seeds, reserved from earlier

1 tsp. chipotle chili powder

1/4 tsp. brown sugar

1/2 tsp. freshly ground black pepper

Salt to taste

Get the Recipe

Pumpkin Pie Overnight Oats

Serves 1

At the end of summer, pumpkin lovers are craving their favorite fall flavor before the weather cools down. This easy oatmeal is the perfect breakfast to help you transition from one season to the next.

Mix all the ingredients in a glass jar at night, and you’ll have a chilled pumpkin oatmeal to enjoy the next morning. It takes less time to assemble than quick oats with double the protein. Plus, it keeps in the fridge for up to four days.

Nutrition Facts (Per Serving)

151

Calories

10 g

Protein

29 g

Carbs

1 g

Fat

Ingredients

1/2 cup plain nonfat Greek yogurt

1/2 cup pumpkin puree

1/4 cup old-fashioned oats

1 Tbsp. truvia

1/4 tsp. ground cinnamon

Get the Recipe

Baked Pumpkin Pudding

Serves 4

When pudding is baked, you wind up with a variation of textures. The outside gets denser and a bit chewy, whereas the inside stays super creamy. It’s a lot like eating just the filling inside of a pumpkin pie, making this dessert recipe a great alternative if you want to avoid crust.

And like pumpkin pie, it can be served at room temperature or slightly chilled, so you can make them a day ahead.

Nutrition Facts (Per Serving)

221

Calories

5 g

Protein

31 g

Carbs

10 g

Fat

Ingredients

1 3/4 cups cooked pumpkin (or 14 oz. can pumpkin puree)

2 large eggs

Scant 1/2 cup unrefined cane sugar

1/2 cup coconut milk (or heavy cream)

1 Tbsp. dark maple syrup

1 tsp. ground cinnamon (or more to taste)

1 tsp. ground ginger

1/2 tsp. ground allspice

1/4 tsp. freshly grated nutmeg

Pinch of ground cloves

Get the Recipe

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Pumpkin Walnut Scones

Serves 6

Eating pastries for breakfast isn’t usually a good option for every day. But that’s why you’ll want to keep this healthy pumpkin scone recipe in your back pocket – or better yet, stuck on the fridge.

It’ll help you get through fall without picking up pumpkin pastries at your favorite café. And unlike other scones, these aren’t loaded with butter and sugar, but keep you full through the morning with healthy fats from tree nuts and coconut.

Nutrition Facts (Per Serving)

201

Calories

3 g

Protein

12 g

Carbs

15 g

Fat

Ingredients

1 cup almond flour

3 Tbsp. coconut flour

1/4 cup xylitol

2 tsp. baking powder

1 tsp. pumpkin pie spice

Pinch of sea salt

1/4 cup walnuts, chopped

1 large egg

1/2 cup pumpkin puree

1 1/2 tsp. vanilla extract

Get the Recipe

Zucchini Spaghetti with Peaches & Pumpkin Seed Pesto

Serves 4

Why add pumpkin seeds to basil pesto? Instead of using all olive oil, this recipe uses a mix of fats with coconut oil and pumpkin seeds.

Not only will pepitas add nutritional value like vitamin E and copper, but the variety of healthy fats will keep you fuller longer. That way you can eat lean, low-calorie zucchini noodles for dinner without getting hungry for a snack soon after.

Nutrition Facts (Per Serving)

210

Calories

6 g

Protein

19 g

Carbs

14 g

Fat

Ingredients

Pumpkin Seed Pesto:

1 Tbsp. coconut oil, melted

1 cup raw unsalted pumpkin seeds

1/4 tsp. sea salt

2 Tbsp. extra-virgin olive oil

1 cup packed fresh basil leaves

2 Tbsp. water

1 Tbsp. freshly squeezed lemon juice

1/2 clove garlic, minced

Zucchini Noodles:

2 medium zucchinis (about 1 1/2 lb.)

2 ripe peaches, pitted and sliced

Fresh basil, for garnish

Get the Recipe

Pumpkin Ricotta Pancakes

Serves 4

These are like classic pancakes – only better. And that’s not just because of the pumpkin flavor and spices. There’s also ricotta in the batter, which makes the pancakes thick and fluffy.

The cheese also ups the protein by a few grams and gives the pancakes a richer flavor.

Nutrition Facts (Per Serving)

351

Calories

12 g

Protein

46 g

Carbs

15 g

Fat

Ingredients

1 cup white whole-wheat flour

1/2 cup all-purpose flour

2 tsp. baking powder

1/2 tsp. salt

1/2 tsp. ground cinnamon

1/4 tsp. freshly grated nutmeg

1/4 tsp. ground cloves

2 Tbsp. coconut oil

1 large egg

1/2 cup whole-milk ricotta cheese

1/2 cup + 2 Tbsp. pumpkin puree

2 Tbsp. sugar

1/4 cup milk

1 Tbsp. butter, for greasing and serving

Get the Recipe

Savory Pumpkin Pie with Quinoa Crust

Serves 6 / Makes 9” pie

There’s no replacement for traditional pumpkin pie, but with this savory option, you can have it guilt-free for breakfast, lunch, or dinner.

Rather than starting with pastry, the crust is made from a wholesome mix of quinoa and egg. While the quinoa boils, the fresh produce for the filling – pumpkin, zucchini, onion, and garlic – gets roasted.

This pie doesn’t take a lot of prep work, but it will require patience since you’ll be waiting for the oven on three occasions.

Nutrition Facts (Per Serving)

218

Calories

9 g

Protein

29 g

Carbs

8 g

Fat

Ingredients

Quinoa Crust:

1 cup quinoa, rinsed

2 cups vegetable broth

Salt and freshly ground black pepper to taste

1 egg white

1 large egg, lightly beaten

Pumpkin Filling:

2 cups fresh pumpkin (or butternut squash), peeled and cut into chunks

2 zucchini, cut into chunks

1 small onion, thinly sliced

2 cloves garlic, minced

Salt and freshly ground black pepper to taste

1/2 tsp. dried thyme

1/4 tsp. dried rosemary

2 Tbsp. extra-virgin olive oil

8 fresh sage leaves, minced

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Coconut-Pumpkin Ice Cream

Serves 4

You can turned canned pumpkin into incredible homemade ice cream – no gadgetry required. The secret is to ditch the heavy cream, using cottage cheese and Greek yogurt instead. That way the blended mixture is able to get nice and thick after a couple hours in the fridge.

And you’ll end up with greater nutrition too. This healthy ice cream has 12 grams of protein and half as much fat.

Nutrition Facts (Per Serving)

137

Calories

12 g

Protein

9 g

Carbs

6 g

Fat

Ingredients

1/2 cup low-fat cottage cheese

1/2 cup low-fat Greek yogurt

1 cup skim milk

3–5 drops stevia

1/2 cup pumpkin puree

1/4 cup chopped pecans

1 Tbsp. unsweetened coconut flakes

1 tsp. ground cinnamon

1/2 tsp. pumpkin pie spice

Get the Recipe

Pumpkin-Leek Stuffing

Serves 15

Forget the boxed stuffing mix. This is the perfect recipe for Thanksgiving. It doesn’t just have bread and seasonings, but contains some of the best parts of the cornucopia.

The stuffing is loaded with fresh pumpkin, sweet onion, leek, fennel, and thyme. There’s also applesauce for moisture and to add even more flavor from the fall harvest.

Nutrition Facts (Per Serving)

240

Calories

7 g

Protein

44 g

Carbs

4 g

Fat

Ingredients

2 lb. pumpkin, peeled, seeded, and cubed

2 Tbsp. extra-virgin olive oil

Salt to taste

3 leeks, white and light green parts thinly sliced

1 1/2 cups vegetable stock, divided

1 large sweet onion, chopped

1 large fennel bulb, chopped

2 tsp. chopped fresh thyme

1/4 cup dry white wine

Freshly ground black pepper to taste

4 cloves garlic, minced

2 loaves ciabatta, cubed

1 cup unsweetened applesauce

1/4 cup chopped fresh parsley

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Slow Cooker Pumpkin Spice Latte Cake

Serves 16

Enjoy the flavors of a pumpkin spice latte without taking a trip to the coffee shop. This cake is already amazing because it tastes like your favorite fall latte, but it also has a swirl of spiced pumpkin running through it.

Even though a cake is way more indulgent than a cup of coffee, one serving has fewer calories than a grande latte – not even counting the whipped cream.

Nutrition Facts (Per Serving)

248

Calories

4 g

Protein

47 g

Carbs

6 g

Fat

Ingredients

1 large can (28 oz.) pumpkin puree

2 cups whole-wheat pastry flour

3 large eggs

1 2/3 cups coconut palm sugar

2/3 cup almond milk

1/4 cup canola oil

2 Tbsp. pumpkin pie spice

2 tsp. baking powder

2 tsp. vanilla extract

2 Tbsp. espresso powder (or decaf instant coffee)

1/2 cup pure honey

Olive oil cooking spray

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Pumpkin Empanadas

Serves 30

Empanadas are like pocket pies that can be stuffed with savory or sweet fillings.

The most common varieties on restaurant menus are chicken and beef, but pumpkin is a popular dessert filling south of the border. That’s because pumpkins originate from Mexico, which is why they’re an important part of American food traditions.

Nutrition Facts (Per Serving)

110

Calories

2 g

Protein

15 g

Carbs

5 g

Fat

Ingredients

Pumpkin Filling:

2 Tbsp. butter

3/4 cup dark brown sugar, firmly packed

1 cup pumpkin puree

1 tsp. ground cinnamon

1/8 tsp. ground cloves

1/8 tsp. freshly grated nutmeg

Empanada Dough:

3 cups flour

2 tsp. baking powder

1/2 tsp. salt

1/2 cup shortening

2 large eggs

1/2 cup milk

2 Tbsp. sugar

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Pumpkin Cinnamon Rolls

Serves 12

Cinnabon will be a thing of the past once you have these homemade cinnamon rolls. They’re more than just sugar with almond flour, coconut flour, protein powder, and real pumpkin.

The cinnamon roll dough is low-sugar, but you’ll get all the flavor you crave from the walnut and raisin swirl sweetened with a touch of honey. And topping it all off is a tasty pumpkin protein icing.

Nutrition Facts (Per Serving)

244

Calories

10 g

Protein

26 g

Carbs

12 g

Fat

Ingredients

Dough:

2 3/4 cups almond flour

1/2 cup coconut flour

2 scoops vanilla egg white protein powder

1/4 cup coconut sugar

2 tsp. baking powder

2 tsp. pumpkin pie spice

2 1/2 Tbsp. psyllium husk powder

2 Tbsp. ground flaxseed

1/2 tsp. salt

2 Tbsp. coconut oil, melted

1/4 cup unsweetened almond milk

2/3 cup pumpkin puree

3 large eggs

Filling:

1/2 cup coconut sugar

1/2 tsp. ground cinnamon

1/3 cup chopped walnuts

1/4 cup raisins (or dried currants)

1 1/2 Tbsp. coconut oil, melted

1 Tbsp. pure honey (or agave syrup)

Protein Pumpkin Whip:

1/4 cup pumpkin puree

1/2 cup fat-free whipped topping

1 Tbsp. sugar-free vanilla instant pudding mix

1 Tbsp. WHEY+ vanilla protein isolate

1 tsp. pumpkin pie spice

Get the Recipe

Pumpkin Superfood Smoothie

Serves 2

Skip the pumpkin spice latte and enjoy your favorite fall ingredient in this pumpkin smoothie instead. It’s green thanks to spinach, but you don’t have to worry about tasting it. Along with the pumpkin, there’s also pistachios and a touch of honey.

You might miss the usual cinnamon, nutmeg, allspice, and cloves; yet you won’t be without spice. This green smoothie has turmeric for a multitude of health benefits, such as aiding digestion and reducing inflammation.

Nutrition Facts (Per Serving)

120

Calories

4 g

Protein

17 g

Carbs

6 g

Fat

Ingredients

1 cup unsweetened almond milk

2/3 cup pumpkin puree

2 cups packed baby spinach

1 cup ice

2 tsp. raw honey

1 tsp. ground turmeric

1/4 cup pistachios

Get the Recipe

Pumpkin Pesto Dip

Serves 10

Pesto on its own doesn’t make a great dip, but it’s deliciously scoopable with a few more ingredients. Pumpkin puree thickens it up, and pistachios and Parmesan add depth of flavor.

To make this pumpkin appetizer, just add everything except the olive oil to a food processor. After the ingredients have been combined, slowly add the olive oil until it’s well blended.

Nutrition Facts (Per Serving)

85

Calories

3 g

Protein

8 g

Carbs

6 g

Fat

Ingredients

1 cup fresh parsley

1 cup fresh basil

1 cup pumpkin puree

1/3 cup salty shelled pistachios

1/4 cup (1 oz.) finely grated Parmesan

2 Tbsp. pure honey

2 cloves garlic, minced

Juice of 1/2 lemon

Pinch of salt

1/4 tsp. freshly ground black pepper

2 Tbsp. extra-virgin olive oil

Get the Recipe

Pumpkin Cheesecake Protein Mousse

Serves 10

This pumpkin mousse is definitely decadent, but it’s also full of healthy proteins from whey, Greek yogurt, and low-fat cream cheese.

After you blend everything together, the result is basically a spoonable pumpkin cheesecake served in a glass. It’s a dessert that’s so nutritious, you can go back for seconds or even thirds without worrying about the macros.

Nutrition Facts (Per Serving)

84

Calories

5 g

Protein

4 g

Carbs

5 g

Fat

Ingredients

1 package (8 oz.) Neufchatel cream cheese

4 oz. nonfat plain Greek yogurt

1/2 cup pumpkin puree

1/2 tsp. vanilla extract

1 scoop WHEY+ vanilla protein isolate

4 packets stevia

1 tsp. pumpkin pie spice

1 bag cinnamon protein chips, crumbled

1 Tbsp. milk (optional to thin)

Get the Recipe

Pumpkin Shrimp Curry

Serves 4

In America, we tend to think of pumpkin as a sweet ingredient, but in Asian cuisine the squash is often used for savory curries too.

First, a Malaysian spice blend is ground into a paste using a blender or food processor, and then it’s mixed with coconut milk to make the curry sauce. After that simmers for about 10 minutes, the pumpkin is added to cook in the coconut curry, followed a few minutes later by the shrimp.

Nutrition Facts (Per Serving)

497

Calories

19 g

Protein

38 g

Carbs

34 g

Fat

Ingredients

Pumpkin Curry:

2 1/2 lb. pumpkin, peeled, seeded, and cubed

8 oz. shrimp, peeled and deveined

1 1/2 cups coconut milk

3 Tbsp. lime juice

3 Tbsp. oil

Salt to taste

Spice Paste:

5 fresh red chilies, cut into small pieces

6 shallots, peeled and minced

1 stalk lemongrass, bottom third sliced into rings

1 1/2” galangal (or ginger root)

3 cloves garlic, peeled and halved

3/4 tsp. turmeric powder

Get the Recipe

Whiskey & Bacon Pumpkin Seeds

Serves 4

You can roast pumpkin seeds with just a touch of cinnamon and sugar. Or you can take them to another level with a splash of whiskey.

You can use any kind of oil to make the coating, but why would you when there’s bacon fat? Along with a touch of molasses and sugar, bacon drippings make these whiskey pumpkin seeds even more sinful.

Nutrition Facts (Per Serving)

279

Calories

9 g

Protein

8 g

Carbs

20 g

Fat

Ingredients

1 cup pumpkin seeds

1/3 cup Tennessee whiskey

1 Tbsp. + 1 tsp. bacon fat

2 tsp. granulated sugar

4 drops molasses

1 1/2 tsp. sea salt (or more to taste)

Get the Recipe

Pumpkin Carrot Cake Protein Bread

Serves 12

When two desserts are combined – like the cronut – the result can wind up with double the calories. Yet this pumpkin bread is infused with carrot cake flavors, and it manages to get the best nutritional value of both without going overboard.

Carrots and pumpkins each pack a lot of vitamin A, which means you’ll get almost an entire days’ worth in one slice of this bread.

Nutrition Facts (Per Serving)

232

Calories

8 g

Protein

23 g

Carbs

13 g

Fat

Ingredients

Pumpkin Carrot Bread:

1 cup shredded carrot

1 cup pumpkin puree

2/3 cup whole-wheat pastry flour

1 scoop WHEY+ vanilla protein isolate

1/4 cup almond meal

1/2 cup coconut sugar

1/4 cup coconut oil, melted

1/4 cup unsweetened applesauce

1/4 cup unsweetened almond milk

1 large egg, room temp.

1 tsp. vanilla extract

1 tsp. baking powder

1/2 tsp. baking soda

1/2 tsp. salt

1/2 tsp. pumpkin pie spice

1/8 tsp. freshly grated nutmeg

1/2 tsp. ground ginger

Cream Cheese Frosting:

1 cup light cream cheese, room temp.

1 scoop WHEY+ vanilla protein isolate

1/4 cup powdered sugar (or Natvia icing mix)

1 tsp. vanilla extract

Pinch of salt

Shredded carrot, for topping

Get the Recipe

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I do hereby further declare myself to be physically sound and suffering from no condition, impairment, disease, infirmity or other illness that would affect nutrient metabolism or prevent my participation or use of equipment or machinery except as hereinafter stated. I do hereby acknowledge that M4L, Inc. has recommended to me that I obtain a physician’s approval for my participation in an exercise/fitness activity or in the use of exercise equipment and machinery. I also acknowledge that M4L, Inc. has recommended that I have a yearly or more frequent physical examination and consultation with my physician as to physical activity, exercise and use of exercise and training equipment so that I might have his/her recommendations concerning these fitness activities and equipment use. I acknowledge that I have either had a physical examination and been given my physician’s permission to participate, or that I have decided to participate in activity and use of equipment, machinery, and programs designed by M4L, Inc. without the approval of my physician and do hereby assume all responsibility for my participation and activities, and utilization of equipment and machinery in my activities.

I understand that all diet and training programs, nutrition and supplementation advice, and any and all other forms of information obtained from ML4, Inc. are not meant to treat or manage any health condition. I understand the need to consult with a healthcare provider prior to adjusting current lifestyle or eating habits or beginning any new diet and/or training plan.

In addition, I hereby represent and warrant that I am currently covered by an accident and health insurance policy. With my purchase of products or services from ML4, Inc., I understand that results of any sort are not guaranteed and agree not to hold M4L, Inc. staff liable for any outcomes or a lack thereof. With my purchase of any ML4, Inc. products or services, I understand that they are only guaranteed to work in software designed for a PC computer such as Microsoft Excel. I understand that I am purchasing having known that beforehand and understand that using any other application besides Microsoft Excel might result in the products not working with 100% functionality.

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