Diet-to-Go Blog
  1. 8 Pumpkin-Themed Recipes That Taste Like Fall on a Plate

    What’s more fall than the creamy flavor of pumpkin? Pumpkin works well in [many dessert items], but it’s also an ingredient that can star in snacks, dinners and breakfasts.

    With that in mind,we rounded up the tastiest 8 pumpkin-themed recipes that taste like fall on a plate.

    1) Pumpkin Oat Pancakes

    Combine the childhood nostalgia of Sunday morning breakfasts with that oh-so-creamy pumpkin taste with these delicious pumpkin oat pancakes. Sprinkle a little powdered sugar or sugar-free syrup on top and dig in.

    Serves: 4
    Calories: 235

    1 cup pumpkin puree
    ¼ cup milk of choice
    2 tablespoons coconut oil (or butter), melted
    1 tablespoon lemon juice (about 1 small lemon, juiced)
    1 teaspoon maple syrup (or honey)
    1 teaspoon vanilla extract
    2 eggs
    1 cup oat flour (see notes for how to make your own oat flour out of old-fashioned oats)
    ½ teaspoon baking soda
    ½ teaspoon salt
    ½ teaspoon ground cinnamon
    ½ teaspoon ground ginger
    ¼ teaspoon ground nutmeg
    ¼ teaspoon ground cloves or allspice


    In a small mixing bowl, stir together the pumpkin puree, milk, coconut oil, lemon juice, maple syrup and vanilla. Beat in the eggs. (If your coconut oil goes back to its solid state like mine did at this point, just warm the mixture for short 20 second bursts in the microwave, stirring between each, until it is melted again.)
    In a medium bowl, whisk together the oat flour, baking soda, salt and spices.
    Form a well in the center of the dry ingredients and pour in the wet ingredients. With a big spoon, stir just until the dry ingredients are thoroughly moistened. Do not overmix! Let the batter sit for 10 minutes.
    Heat a heavy cast iron skillet/non-stick pan over medium-low heat, or heat an electric griddle to 350 degrees Fahrenheit. Lightly oil the surface of your pan with coconut oil, butter or cooking spray. If you’re using a non-stick electric griddle like mine, you might not need any oil at all.
    Once the surface of the pan is hot enough that a drop of water sizzles on it, pour ¼ cup of batter onto the pan. Let the pancake cook for about 3 minutes, until bubbles begin to form around the edges of the cake.
    Once the underside is lightly golden, flip it with a spatula and cook for another 90 seconds or so, until golden brown on both sides. You may need to adjust the heat up or down at this point.
    Serve the pancakes immediately or keep warm in a 200 degree Fahrenheit oven.

    Recipe courtesy: Cookie and Kate

    2) Pumpkin Fries

    You don’t have to pick up too many ingredients to enjoy the taste of fries without all the calories. These low-carb, keto-friendly treats make the perfect side dish to things like pork chops or steak.

    Serves: 4
    Calories: 65

    1/2 pumpkin or butternut squash
    1/4 cup extra virgin olive oil or other oil of your choice
    freshly ground black pepper


    Preheat your oven broiler to high heat.
    Prepare a baking sheet by adding either a sheet of parchment paper or a silicone matt or by just lightly greasing it to keep the pumpkin fries from sticking to the pan.
    Peel and slice the pumpkin or butternut squash into slices that are around 1cm thick. Be careful when peeling the pumpkin as it can be hard to cut. You can either use a vegetable peeler or cut the pumpkin in half to get a solid base, and then with the cut side down on a cutting board, to keep the pumpkin stable, take a sharp knife and cut the peel off from top to bottom.
    Cut the pumpkin slices into strips around 1cm thick.
    Add the olive oil to a bowl with the strips of raw pumpkin. Combine them well until the pumpkin strips are completely covered with olive oil.
    Place the pumpkin strips on the prepared baking sheet in a single layer, keeping a small space between them if possible. Lightly season them with salt, pepper, and/or any other sugar or spice combinations of your choice.
    Put the pan in the oven on the top near the broiler and broil at high heat until the pumpkin strips start to brown and get crispy edges.
    Remove the pan from the oven and flip the pumpkin strips over and broil on the other side until crispy.
    If you find that the pumpkin you are using is starting to burn but still is hard on the inside, bring the pan down a little ways and lower the heat. Continue to bake until the fries have reached the desired consistency. (Using butternut squash, I have never had this happen. I like to keep the oven time to a minimum to keep the fries from getting too soft.)
    Remove from the oven and sprinkle with more salt, pepper, and any other herbs and spices that appeal to you, if needed.
    Serve immediately!

    Recipe courtesy: The Things We’ll Make

    3) Pumpkin Pie Oatmeal

    For customers on the lunch-dinner plan, this tasty treat will hit that pumpkin-craving spot in a way that’s hard to describe. It mixes a bunch of tasty ingredients — cinnamon, butter, graham cracker — with that sweet orange for that perfect crispy morning breakfast.

    Serves: 1
    Calories: ~ 260

    1/2 c. milk
    1 c. old-fashioned rolled oats
    kosher salt
    1/4 c. canned pumpkin
    2 tbsp. brown sugar, divided
    1 tsp. pumpkin pie spice
    1 tsp. ground cinnamon
    1 tbsp. cold butter
    1 graham cracker, crushed


    In a medium saucepan over high heat, bring milk to a boil. Stir in oats and salt, reduce heat to low, and simmer until oats are tender and creamy, 5 minutes.
    Meanwhile, in a small bowl, mix together canned pumpkin, 1 tablespoon brown sugar, and pumpkin pie spice.
    Stir pumpkin mixture into the oatmeal and sprinkle with cinnamon.
    In a small bowl, mix together butter, crushed graham cracker, and remaining 1 tablespoon brown sugar.
    Serve oatmeal in a bowl topped with graham cracker topping.

    Recipe courtesy: Delish

    4) Pumpkin Soup with Almonds and Sage

    What’s more fall than a bowl of warm, creamy soup mixed with the perfect blend of herbs? Now, add in a little of that pumpkin flavor, and you’re well on your way to an evening of warm blankets and a cozy fireplace.

    Serves: 4
    Calories: 290

    2 tablespoons unsalted butter
    3 sage leaves
    1 (8-oz.) pkg. prechopped onion
    3/4 cup unsalted, roasted blanched almonds, divided
    1 tablespoon all-purpose flour
    3 cups unsalted chicken stock, divided
    1 (15-oz.) can pumpkin puree
    3/4 teaspoon kosher salt
    1/8 teaspoon ground red pepper
    2 tablespoons chopped fresh chives


    Place butter, sage, and onion in a large saucepan or Dutch oven over medium-high.
    Cover and cook 7 to 8 minutes or until onion is lightly browned, stirring occasionally.
    Coarsely chop 1/4 cup almonds; set aside. Whisk together flour and 1/4 cup stock. Add remaining 1/2 cup almonds, flour mixture, remaining 2 3/4 cups stock, pumpkin, salt, and pepper to onion mixture.
    Bring to a boil. Reduce heat to medium-low, and simmer 5 minutes, stirring occasionally to keep pumpkin mixture from sticking to bottom of pan.
    Place pumpkin mixture in a blender; remove center piece of blender lid (to allow steam to escape). Secure lid on blender.
    Place a clean towel over opening in lid. Process until smooth.
    Ladle soup into bowls; sprinkle with reserved 1/4 cup chopped almonds and chives.

    Recipe courtesy: Cooking Light

    5) Turkey White Pumpkin Bean Chili

    Serves: 9
    Calories: 275

    Cooking spray, I used my Misto
    2 lb 99% lean ground turkey
    1/2 tsp olive oil
    1 small onion, chopped
    3 garlic cloves, minced
    1 tsp chili powder, to taste
    2 bay leaves
    1 1/2 tbsp cumin
    1 tsp oregano
    2 15 oz cans white northern or navy beans, rinsed and drained
    15 oz can pumpkin puree, or homemade
    4.5 oz canned chopped green chile
    2 cups low sodium chicken broth, check labels for GF
    kosher salt and pepper to taste
    chopped cilantro, red onion or chives for topping
    Greek yogurt or low-fat sour cream for topping, optional


    Heat a large heavy saute pan over high heat and lightly spray with oil.
    Add meat and cook, breaking it up until white, about 5 minutes. Add to crock pot.
    Add oil to the saute pan, then onions, garlic, sauté about 3 - 4 minutes; add cumin and sauté another minute. Add to crock pot.
    Add beans, pumpkin puree, green chilis, broth, chili powder, oregano, and bay leaves.
    Cover and cook on high for 4 hours or low for 8 hours.
    Remove bay leaves and adjust seasoning to taste before serving. Enjoy!

    Recipe courtesy: Skinny Taste

    6) Avocado & Pumpkin Salsa

    Believe it or not, avocados and pumpkins are literally the perfect match — especially in salsa. Mix up this little treat for your next family gathering. Bring some carrots or celery for dipping.

    Serves: 2
    Calories: 45

    1 cup canned pumpkin
    1 large tomato, seeded and chopped
    1 avocado, halved, seeded, peeled and chopped
    ½ small onion, chopped
    1 tablespoon chopped fresh cilantro
    1 tablespoon lime juice
    1 clove garlic, minced
    1 (12 fluid ounce) can or bottle
    Few drops bottled hot pepper sauce
    Pinch of salt fresh cilantro leaves (optional)


    Combine pumpkin, tomato, avocado, onion, cilantro, lime juice, garlic, hot pepper sauce and salt.
    Garnish with cilantro leaves (optional).

    Recipe courtesy: Eating Well

    7) Pumpkin Overnight Oats

    Use up those leftover pumpkin seeds to make a tasty snack you can grab and enjoy to get past that 2 p.m. feeling. (They also make for an amazing breakfast treat.)

    Serves: 1
    Calories: 185

    ½ cup rolled oats
    ⅓ cup unsweetened almond milk (or other nondairy milk)
    3 tablespoons pumpkin puree
    2 teaspoons pure maple syrup ½ teaspoon vanilla extract
    ¼ teaspoon ground cinnamon
    Pinch of salt
    Toasted pumpkin seeds or pecans, for garnish


    Combine oats, milk, pumpkin, maple syrup, vanilla, cinnamon and salt in a pint-size jar; stir well.
    Cover and refrigerate overnight.
    To serve, top with pumpkin seeds (or pecans), if desired.

    Recipe courtesy: Eating Well

    8) Yellow Chickpea Pumpkin Curry

    This is a hearty meal, but it’s packed with protein and makes for one heck of a fall evening dinner.

    Serves: 4
    Calories: 490

    For the brown rice:
    1 teaspoon coconut oil
    1 cup uncooked brown rice
    2 ¼ cups water
    For the curry:
    ½ tablespoon coconut oil
    3 cloves garlic, minced
    1 tablespoon freshly grated ginger
    1 bunch green onions, diced
    1 large carrot, thinly sliced
    2 cups cubed fresh pumpkin or butternut squash
    1 small head cauliflower, broken into florets (3-4 cups)
    1 tablespoon yellow curry powder
    ½ teaspoon ground turmeric
    ¼ teaspoon cayenne pepper, plus more if you like it a little spicy
    1 (15 ounce) can lite coconut milk
    1 cup vegetarian broth
    2 tablespoons natural creamy peanut butter
    1 tablespoon gluten-free soy sauce or coconut aminos
    1/2 teaspoon salt, plus more to taste
    Freshly ground black pepper
    1 red bell pepper, julienned
    1 (15 ounce) can chickpeas, rinsed and drained
    ½ cup frozen peas
    To garnish: cilantro and chopped peanuts


    To make the brown rice: Add one cup of brown rice to a pan along with 1 teaspoon of coconut oil. Toast rice over medium heat for 1 minute until fragrant.
    Next add 2 1/4 cups of water to a pot; bring to a boil, then reduce heat to low, cover and simmer for about 45 minutes. After 45 minutes, remove pan from heat and allow rice to sit in pot with lid on for 10 minutes.
    Place a large pot over medium high heat. Add in coconut oil, garlic and ginger and cook for 30 seconds, then add in green onion, carrot, cauliflower florets and cubed pumpkin. Saute for about 5 minutes until cauliflower and pumpkin begin to soften a bit.
    Next, add in curry powder, turmeric and cayenne; cook spices for 30 seconds before adding in coconut milk, broth, peanut butter, soy sauce/coconut aminos and salt and pepper; stir well to combine. Allow to cook 5 minutes more, then stir in bell pepper and chickpeas; simmer over medium-low heat for 10 minutes.
    Before serving, stir in frozen peas and simmer an additional minute, then taste and adjust seasonings as necessary.
    Pour into bowls or divide into meal prep containers. Garnish with cilantro and chopped peanuts.

    Recipe courtesy: Ambitious Kitchen

    What’s your favorite pumpkin recipe? Share a link in the comments below!


    Author: Caitlin H
    Diet-to-Go Community Manager

    Caitlin is the Diet-to-Go community manager and an avid runner. She is passionate about engaging with others online and maintaining a healthy, active lifestyle. She believes moderation is key, and people will have the most weight loss success if they engage in common-sense healthy eating and fitness.


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