Seriously, who doesn’t like pumpkin during the Fall?  Is there any other ingredient that people get so excited about?  I can’t think of one!

Whether you buy a whole pumpkin, cut it up and roast it, or buy it already pureed, pumpkin is pretty awesome and versatile.  This is one ingredient that can be used in anything from breakfast to dinner.  Loaded with fiber, vitamin C, B vitamins, potassium, and vitamin A,  I definitely recommend that you whip up your own tasty treats rather than rely on the pumpkin spice latte to get your Fall flavor fix!

I’m always on the look out for foods that can help with good mood and brain function.  Luckily for us, pumpkin is on that list!  This orange powerhouse contain anti-inflammatory antioxidants in the form of carotenoids, including two that are typically known for eye health:  lutein and zeaxanthin.  However, recent research shows that both are pretty darn important for our brains across our life cycle!  For breast feeding moms, your baby benefits because your breast milk contains lutein .  Research in young adults  found lutein plus zeaxanthin  may increase mental processing and memory. In older adults, these two compounds seem to play a role in healthy aging of the brain and efficiency of neurons.  Bottom line:  You now have another reason to eat pumpkin! You’re welcome! 


Check out these Registered Dietitians’ creative ways to use pumpkin!



Pumpkin Buckwheat Pancakes with Spiced Apple Topping  (Kelly Jones, Eat Real Live Well)

Photo: Kelly Jones


Pumpkin Spice Buckwheat Granola  (Lindsey Janeiro, Nutrition to Fit)

Pumpkin Pie Waffles  (Tori Schmitt, Yes! Nutrition)

Pumpkin Spice Pancakes  (Amanda Hernandez, The Nutritionist Reviews)

Pumpkin Coconut Flour Pancakes  (Kelli Shallal, Hungry Hobby)

Pumpkin Spice Granola  (Tawnie Kroll, Kroll’s Korner)

Pumpkin Spice Overnight Oats  (Diane Norwood, The Wandering RD)

Apple Pumpkin Pie Baked Oatmeal  (Sarah Schlichter, Bucket List Tummy)

Chewy Pumpkin Breakfast Cookies  (Amy Lee Hanneke, Satisfy Nutrition)

Pumpkin Bread Pudding Cups  (Lauren Pincus, Nutrition Starring YOU)

Frozen Single Serving Pumpkin Steel Cut Oatmeal  (Julie Harrington, RDelicious Kitchen)

Photo: Julie Harrington


Pumpkin Spice Smoothie  (Elizabeth Ward, Better is the New Perfect)

Chai Pumpkin Protein Smoothie  (Lauren Pendergast, Nutrition by Lauren)

High Protein Pumpkin Pie Smoothie  (Rebecca Clyde, Nourish Nutrition Co)

Photo: Rebecca Clyde


Pumpkin Chocolate Chip Energy Bites  (Brittany Poulson, Your Choice Nutrition)

Sweet White Bean Pumpkin Dip  (Caitlin Perez, Nourished NCE)

Chewy Pumpkin Hemp Granola Bars  (Sarah Schlichter, Bucket List Tummy)

Pumpkin Spice Energy Bites  (Sharon Palmer, The Plant Powered Dietitian)

Photo: Sharon Palmer

Baked Goods

Pumpkin Chai Muffins  (Marie Dittmer, Healthy Ideas Place)

Whole Wheat Apple Pumpkin Muffins  (Brittany Poulson, Your Choice Nutrition)

Grain Free Blender Pumpkin Muffins  (Shannon Garcia, KISS in the Kitchen)

Pumpkin Baked Oatmeal Cups  (Chrissy Carroll, Snacking in Sneakers)

Maple Walnut Pumpkin Donuts  (Elizabeth Ward, Better is the New Perfect)

Pumpkin Chocolate Chip Bread  (Amy Beth Shen,

Chocolate Chip Pumpkin Bars  (Maggie Michalczyk, Once Upon a Pumpkin)

Pumpkin Spice Bundt Cake  (Leah Black, Run Wild Nutrition)

Photo: Leah Black


Copycat Panera Autumn Squash Soup  (Kara Golis, Byte Sized Nutrition)

Pumpkin Red Lentil Soup (Vincci Tsui,

Harvest Pumpkin Soup  (Diane Norwood, The Wandering RD)

Slow Cooker Pumpkin Soup  (Brittany Poulson, Your Choice Nutrition)

Photo: Brittany Poulson


Hearty Beef and Bean Pumpkin Chili  (Jennifer Hunt, Healthy Inspiration)

Crockpot Pumpkin Chili  (Jodi Danen, Create Kids Club)

Spicy Pumpkin Chili (Carrie Gabriel, Steps 2 Nutrition)

30 minute Turkey Pumpkin Chili  (Emily Cooper, Sinful Nutrition)

Vegan Pumpkin Chili  (Emily Haller, Haller Health & Wellness)

Photo: Emily Haller


Ravioli with Pumpkin Spice Yogurt Sauce  (Jessica Levinson, Small Bites)

Butternut Squash and Pumpkin Pasta  (Chrissy Carroll, Snacking in Sneakers)

Photo: Chrissy Carroll


Refried Black Beans with Pumpkin  (Kate Chury, Thinky Bites)

Roasted Pumpkin Farro Pilaf with Cranberries  (Judith Scharman, Foods with Judes)

Pumpkin Sage Stuffing Cups  (Dana White, Dana White Nutrition)

Veggie Mains

Pumpkin Falafel  (Lindsey Janeiro, Nutrition to Fit)

Photo: Lindsey Janeiro

Pumpkin Bean Burger with Chili Avocado Mash  (Shahzadi Devje, Desi~licious RD)

Easy Tofu Pumpkin Curry  (Debbie Murphy, Dietitian Debbie Dishes)

Creamy Pumpkin Risotto  (Kaleigh McMordie, The Lively Table)


Blender Chipotle Pumpkin Salsa  (Kara Golis, Byte Sized Nutrition)

Photo: Kara Golis

Pumpkin Vinaigrette  (Lauren Harris-Pincus, Nutrition Starring YOU)

Pumpkin Butter (Jennifer Hunt, Healthy Inspiration)

Maple Pumpkin Almond Butter  (Kara Lydon, the Foodie Dietitian)

Secret Ingredient Healthy Queso  (Bethany Frazier, The Kansas City Dietitian)


Pumpkin Lava Cake  (Kaleigh McMordie, The Lively Table)

Photo: Kaleigh McMordie

Salted Pumpkin Creme Brulee  (Jenny She Rawn, My Cape Cod Kitchen)

Pumpkin Greek Yogurt Bark  (Chrissy Carroll, Snacking in Sneakers)

No Bake Nutty Pumpkin Squares  (Shahzadi Devje, Desi~licious RD)

No Bake Pumpkin Cheesecake  (Amanda Hernandez, The Nutritionist Reviews)

5 Ingredient Pumpkin Pudding  (Amber Ketchum, Homemade Nutrition)

Chocolate Pumpkin Avocado Pudding  (Kara Lydon, the Foodie Dietitian)

Cranberry Pumpkin Upside Down Cake  (Jenny Shea Rawn, My Cape Cod Kitchen)

Photo: Jenny Shea Rawn

Chunky Pumpkin Apple Sauce

Yield: About 2 cups

Part spiced applesauce, part pumpkin butter, this condiment is addictive! I love to spoon it over oatmeal, but most of the time I just eat it straight up with a spoon! I love to bite into chunks of apple, but if you like smooth applesauce, feel free to puree.


  • 1 lb green apples (3 small apples), chopped into 1/4" pieces (DO NOT PEEL)
  • 3 Tablespoons pure maple syrup
  • 1/3 cup water
  • 1 teaspoon cinnamon
  • 1/4 teaspoon ground cloves
  • 1/4 teaspoon ground nutmeg
  • 1/4 teaspoon ground ginger
  • 1/8 teaspoon Kosher salt
  • 1/2 cup 100% pumpkin puree


  1. Place all ingredients, except for the pumpkin, into a saucepan and bring liquid to a boil.
  2. As soon as liquid comes to a boil, turn heat to low and simmer for 30 minutes, stirring a few times during the cooking process.
  3. Add the pumpkin puree and cook for 3 more minutes.


Tastes delicious warm or cold.



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Showing 12 comments
  • Erin

    This roundup is amazing! I cant wait to try these!

    • TastyBalance

      Thanks Erin! All of the contributors came up with such tasty and creative dishes!

  • Denise Barratt

    There are so many great ways to use pumpkin here! Look forward to making them!

    • TastyBalance

      Thanks Denise!

  • Abbey Sharp

    Love this roundup! So many tasty eats!

    • TastyBalance

      thanks Abbey!

  • Sarah Remmer

    Awesome round-up! So many great recipes!

    • TastyBalance

      thanks Sarah! Love that so many RDs had pumpkin recipes in their back pockets!

  • Stacey Mattinson

    Love it! You can NEVER have too much pumpkin for fall!

    • TastyBalance

      My thoughts exactly!! I’m usually not ready until mid October, but after that, I can’t get enough!

  • Nutrition by Nazima

    wow what a great round up! so many pumpkin recipes!!

    • TastyBalance

      thanks Nazima! the contributors really outdid themselves with variety!

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