pumpkin recipes

It's the best season of the year. Cozy sweaters, tall boots, pretty colors, and pumpkin recipes! Today I'm sharing 3 of my favorite healthy pumpkin recipes with you. C'mon, we all love the good old #PSL, but did you know there's between 260-600 calories in a pumpkin spice latte at Starbucks?! And that thing doesn't even fill you up. Let's talk about 3 delicious and healthy pumpkin recipes that are full of nutrients and give you that fall flavor we all love.


The recipes I'm sharing below all call for pumpkin purée as one of the main ingredients, so let's go over how to make that first. You'll need sugar pumpkins (the smaller, sweeter ones that are used for cooking rather than decoration). Each sugar pumpkin makes about 1 cup of pumpkin purée. So, here's how to make the pumpkin purée:

1. Preheat the oven to 400 degrees

2. Use a sharp knife to cut the stem off, then half the pumpkin but cutting it from the top to the bottom

3. Scoop out all of the pumpkin seeds (save these to make roasted pumpkin seeds... recipe below for this too!)

4. Spray a baking sheet with non-stick or coconut oil and brush the flesh of the pumpkin with cooking oil as well

5. Place the pumpkins facedown on the baking sheet

6. Roast the pumpkins until you're able to easily pierce the skin of the pumpkin with a fork (about 45-55 minutes)

7. Let the pumpkins cool off and then use a spoon to scoop all of the flesh into a food processor or blender

8. Blend it up and you're done!

SECOND: ROASTED PUMPKIN SEEDS (so easy you have to!)

Pumpkin seeds make for an awesome snack, and will last for all of the fall season. Since you're scraping the seeds out of the pumpkins for the purée, you might as well get a treat in return! Here's how to make them:

1. Preheat oven to 300 degrees

2. Toss seeds into a bowl with melted butter (or I prefer ghee) and salt

3. Spray a baking sheet with non-stick cooking spray, then spread the seeds out on a baking sheet and bake for 45 minutes

Now, on to my three healthy pumpkin recipes for fall! Disclaimer that I always use coconut oil, milk and flour, but you can of course substitute anything for the types of oil/milk/flour you have in your kitchen!



(soup ingredients)

  • 2 1/4 cups of pumpkin purée (about 2 sugar pumpkins)

  • 2 shallots, diced

  • 3 cloves garlic, minced

  • 2 cups low-sodium vegetable broth

  • 1 cup unsweetened coconut milk

  • 2 tbsp maple syrup

  • 1/4 tsp salt

  • 1/4 tsp pepper

  • 1/4 tsp cinnamon

  • 1/4 tsp nutmeg

  • 1 tbsp coconut oil

(garlic kale topping ingredients)

  • 1 cup roughly chopped kale

  • 1 garlic clove, minced

  • 1 tbsp pumpkin seeds

  • 1 tbsp coconut oil

  • pinch of salt


For soup:

1. Add 1 tbsp of coconut oil to a large sauce pan and stir in shallots and garlic. Cook on medium for 2-3 minutes until slightly browned.

2. Add the rest of the soup ingredients (not garlic kale topping stuff quite yet) to the saucepan and bring to a simmer.

3. Transfer the soup mix to a food processor or blender to puree.

4. Transfer back into the saucepan and continue cooking on low for 5-10 minutes.

For garlic-kale topping:

1. In a skillet, dry toast pumpkin or sesame seeds for 2-3 minutes (be careful not to burn them!) then remove them from the pan.

2. Add coconut oil and garlic to the pan and sauté until golden brown - about 2 minutes.

3. Add kale and toss, then add a pinch of salt and cover to steam for ~3 minutes until kale is wilted.

4. Add pumpkin or sesame seeds back into the pan and stir everything up, and place on top of each soup serving.

(Leftovers for this soup recipe keep good in the freezer for about a month!)

2. PALEO PUMPKIN WAFFLES (this is my favorite one!)


  • 2 large bananas, mashed

  • 1/2 cup pumpkin purée

  • 5 eggs

  • 1/2 cup almond butter

  • 1/2 cup coconut flour

  • 1/4 cup coconut oil, melted

  • 2 tbsp pumpkin spice

  • 1 tsp baking soda

  • 1 tsp baking powder

  • 1 tsp vanilla extract

  • pinch of sea salt

  • maple syrup for serving


  1. Preheat your waffle iron

  2. Combine the mashed bananas, pumpkin puree, eggs, coconut oil, and almond butter in a mixing bowl or food processor

  3. Once smooth, add in the other ingredients (except maple syrup) and continue mixing until smooth

  4. Brush the waffle iron with melted coconut oil and scoop the waffle mix onto it, spreading the batter out evenly (the batter should be about 1/2 inch thick on the waffle iron)

  5. Close the waffle iron and cook evenly until the waffles are golden brown (make sure to flip half way through!)

  6. Enjoy with syrup!



  • 8 zucchinis

  • 1 tsp coconut oil

  • 1 tbsp ghee or butter

  • 1 tbsp coconut flour

  • 2 cloves of garlic, minced

  • 1/2 tsp rosemary, chopped finely

  • 2 cups unsweetened coconut milk

  • 3 oz goat cheese, cut into big chunks

  • 1 cup pumpkin purée

  • a few drops of Siracha or a pinch of red pepper flakes

  • 1/8 tsp cinnamon

  • 1/4 tsp salt

  • 1/4 tsp pepper

  • shaved parmesan cheese for topping (optional)


  1. Spiralize your zucchinis and sauté in a pan with the coconut oil for ~10-12 minutes

  2. Heat butter/ghee in a medium sauce pan over medium heat

  3. Once butter is sizzling, add in the coconut flour and whisk until golden and bubbly (about 3 minutes)

  4. Stir in the garlic and cook for about 30 seconds

  5. Add in coconut milk, red pepper flakes or hot sauce, and rosemary. Stir constantly and increase the heat a little until the sauce starts to bubble and thicken (about 5-6 minutes)

  6. Add in salt, pepper, cinnamon, pumpkin purée, and goat cheese, whisking until the sauce is smooth and thick

  7. Drain the zoodles of excess liquid and then add the zoodles to the saucepan

  8. Enjoy!

Next, try another zoodle recipe: zoodle carbonara (YUM!!)

#recipe #recipes #foodrecipe


© 2023 by Salt & Pepper. Proudly created with Wix.com