Pumpkin is one of those magical ingredients that I never get tired of using, especially when I’m focused on eating healthier and feeling better in my body.
It’s rich in fiber, super low in calories, and full of vitamins like A and C… plus it gives everything you make with it that earthy sweetness and creamy texture.
When I started my own weight loss journey, I remember struggling to find recipes that felt comforting without throwing me off track.
That’s when I really started getting creative with pumpkin; it became my secret weapon in the kitchen.
Whether I was whipping up breakfast muffins, a satisfying soup, or a batch of healthy cookies, pumpkin puree made everything taste like fall and feel like a treat.
So today I’m sharing some of my absolute favorite pumpkin recipes for weight loss, ones I come back to again and again, no matter the season.
Each one is easy to make, made with real ingredients, and helps you stay full and fueled without going overboard on sugar or calories.
Let’s dig in.
1. Pumpkin Protein Pancakes
Prep Time: 5 minutes
Cook Time: 10 minutes
Servings: 2 (about 4 pancakes)
Ingredients:
- ½ cup pumpkin puree
- 2 large eggs
- 1 scoop vanilla protein powder
- ¼ cup oat flour
- ½ teaspoon baking powder
- ½ teaspoon pumpkin pie spice
- 1–2 tablespoons almond milk (if needed to thin the batter)
Instructions:
In a bowl, whisk together the pumpkin puree and eggs until smooth.
Add in the protein powder, oat flour, baking powder, and pumpkin spice. Mix until a thick batter forms. If it’s too thick, add a splash of almond milk.
Heat a non-stick skillet over medium heat and lightly grease it with coconut oil. Spoon about ¼ cup of the batter onto the skillet and cook for 2–3 minutes per side, flipping carefully.
Serve warm with a drizzle of almond butter or sugar-free syrup.
2. Creamy Pumpkin Chia Pudding
Prep Time: 5 minutes
Chill Time: 4 hours or overnight
Servings: 2
Ingredients:
- ½ cup pumpkin puree
- 1 cup unsweetened almond milk
- 2½ tablespoons chia seeds
- 1 tablespoon maple syrup (or monk fruit sweetener)
- ½ teaspoon vanilla extract
- ½ teaspoon cinnamon
- Pinch of nutmeg
Instructions:
In a jar or bowl, whisk together all ingredients until well combined.
Let sit for 10 minutes, then stir again to prevent clumps. Cover and chill in the fridge for at least 4 hours or overnight until thickened.
Serve with a spoonful of Greek yogurt or a few chopped pecans for extra protein and crunch.
3. Savory Pumpkin Lentil Soup
Prep Time: 10 minutes
Cook Time: 25 minutes
Servings: 4
Ingredients:
- 1 tablespoon olive oil
- 1 small onion, chopped
- 2 garlic cloves, minced
- 1 cup red lentils
- 2 cups low-sodium vegetable broth
- 1 cup pumpkin puree
- 1 teaspoon ground cumin
- ½ teaspoon smoked paprika
- Salt and pepper to taste
- Optional: lemon juice and fresh parsley for garnish
Instructions:
Heat olive oil in a large pot over medium heat. Add the onion and garlic, sauté for 3–4 minutes until soft. Add lentils, broth, pumpkin puree, and spices. Bring to a boil, then reduce heat and simmer for 20–25 minutes or until lentils are tender. Blend with an immersion blender if you prefer a smoother texture, or serve as-is for a hearty, chunky soup. Top with lemon juice and parsley if desired.
4. Low-Cal Pumpkin Mug Cake
Prep Time: 3 minutes
Cook Time: 2 minutes
Servings: 1
Ingredients:
- ¼ cup pumpkin puree
- 1 egg white
- 1 tablespoon almond flour
- 1 tablespoon maple syrup or stevia
- ½ teaspoon pumpkin pie spice
- ¼ teaspoon baking powder
- Pinch of salt
Instructions:
In a microwave-safe mug, mix all ingredients until smooth. Microwave on high for 1½ to 2 minutes, or until the top is set and the center is cooked through. Let cool slightly and enjoy with a sprinkle of cinnamon or a dollop of Greek yogurt.
5. Healthy Pumpkin Oat Cookies
Prep Time: 10 minutes
Cook Time: 12 minutes
Servings: 10 cookies
Ingredients:
- 1 cup rolled oats
- ½ cup pumpkin puree
- 1 egg
- 2 tablespoons almond butter
- 2 tablespoons maple syrup
- ½ teaspoon baking soda
- ½ teaspoon cinnamon
- Optional: dark chocolate chips or chopped walnuts
Instructions:
Preheat the oven to 350°F (175°C) and line a baking sheet with parchment paper. In a bowl, mix together all the ingredients until a thick dough forms. Scoop into balls and flatten slightly on the baking sheet. Bake for 10–12 minutes or until golden around the edges. Let cool on the tray before storing in an airtight container.
6. Pumpkin Greek Yogurt Parfait
Prep Time: 5 minutes
Cook Time: 0 minutes
Servings: 1
Ingredients:
- ½ cup plain Greek yogurt
- ¼ cup pumpkin puree
- 1 teaspoon maple syrup or honey
- ¼ teaspoon cinnamon
- 2 tablespoons granola (preferably low-sugar)
- Optional toppings: chopped pecans, chia seeds, or a dusting of pumpkin spice
Instructions:
In a small bowl, mix the pumpkin puree, cinnamon, and maple syrup. In a jar or glass, layer half the Greek yogurt, followed by the pumpkin mixture, then the remaining yogurt. Top with granola and any optional toppings. Serve immediately or prep ahead and store in the fridge for up to 2 days.
7. Pumpkin Hummus
Prep Time: 10 minutes
Cook Time: 0 minutes
Servings: 6
Ingredients:
- 1 cup canned chickpeas (rinsed and drained)
- ½ cup pumpkin puree
- 2 tablespoons tahini
- 1 tablespoon lemon juice
- 1 garlic clove
- ½ teaspoon cumin
- ¼ teaspoon salt
- 2–3 tablespoons water (as needed for blending)
Instructions:
Add all ingredients to a food processor or blender and blend until smooth and creamy, scraping down the sides as needed. Add water a tablespoon at a time to reach your desired consistency. Serve with raw veggie sticks or whole grain crackers for a high-fiber snack.
8. Pumpkin Baked Oatmeal Cups
Prep Time: 10 minutes
Cook Time: 25 minutes
Servings: 6 (makes 6 muffin-sized cups)
Ingredients:
- 1 cup rolled oats
- ½ cup pumpkin puree
- 1 egg
- ½ teaspoon baking powder
- ½ teaspoon cinnamon
- 1 tablespoon maple syrup
- ½ cup unsweetened almond milk
- 1 teaspoon vanilla extract
- Optional: chopped walnuts or raisins
Instructions:
Preheat the oven to 350°F (175°C) and lightly grease a muffin tin or line with silicone liners. In a bowl, mix all the ingredients until combined.
Scoop the mixture evenly into 6 muffin cups. Bake for 22–25 minutes or until set and slightly golden on top. Cool completely before removing. Store in the fridge for up to 5 days or freeze for later.
Healthy eating doesn’t have to mean bland, boring meals, especially when pumpkin’s in season (or stocked in your pantry year-round).
These recipes are full of flavor, fiber, and feel-good ingredients that keep you full longer without the blood sugar crash.
Whether you’re starting your day with pumpkin pancakes, winding down with a warm soup, or treating yourself to a healthy dessert, I hope these become your go-to favorites the way they’ve become mine.
Let me know which one you try first—or batch them all for a cozy, pumpkin-packed week!
