10 Best Pumpkin Recipes

It’s that time of the year when the kids are starting a brand new school year, the leaves are changing colours and, of course, PUMPKIN SPICE is everywhere! This is a super fun and delicious fad, and here at Revive, we hope you take full advantage of the cozy flavour with our top ten pumpkin recipes.

1. Pumpkin Flax Pancakes

A great way to start your day and the pumpkin season is with pumpkin flax pancakes. These pancakes are not only packed with pumpkin flavour, but omega-3 fatty acids as well.

2 Servings

Ingredients:

• 2 Tbsp of ground flax seed
• ½ cup canned pumpkin
• 1 medium ripe banana
• 1 egg
• 1 cup of milk
• ¼ cup teff flour (can substitute any flour)
• 1 tsp of baking powder
• ¼ tsp nutmeg
• ½ tsp cinnamon
• Dash of ginger

Preparation:

1. Blend all pancake ingredients in blender to form a batter. If batter is too thick add more milk.
2. Heat 2 tsp of oil in pan on medium heat.
3. Cook pancakes until bubbles start to form. Flip and finish for a minute on the other side until cooked through.

Nutritional analysis per serving: 263 calories, 7.5 g fat, 11.9 g protein, 39.9 g carbohydrate (32.2 g available carbohydrate), 7.7 g fibre, 279 mg sodium

Revive Servings: 1 Grains and Starches, 1 Protein, 0 Vegetables, 1 Fruits, 0.5 Fats, 0.5 Dairy

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2. Pumpkin Spice Yogurt

Pumpkin yogurt is great for breakfast or as a snack. This easy recipe allows you to include your favourite fall flavours with high protein Greek yogurt.

1 Serving

Ingredients:

• ½ cup Greek yogurt
• ½ cup pumpkin puree, either canned or homemade
• ½ tsp cinnamon
• ½ tsp nutmeg
• ½ tsp allspice
• 1 tsp Honey

Preparation:

1. Combine all ingredients and mix well.
2. Serve and enjoy.

Nutritional analysis per serving: 142 calories, 0.8 g fat, 13.0 g protein, 22.3 g carbohydrate (17.7 g available carbohydrate), 4.6 g fibre, 55 mg sodium

Revive Servings: 1 Grains and Starches, 1 Protein, 0 Vegetables, 0 Fruits, 0 Fats, 0 Dairy

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3. Pumpkin Muffins

This pumpkin muffin recipe gets its protein content from chickpea flour. It also maintains a moist texture without fat through the addition of banana and apple sauce.

14 Servings

Ingredients:

• 2 cups whole wheat flour
• 1 ½ cup chickpea flour
• 2 tsp baking soda
• 1 tsp baking powder
• 1 tsp cloves
• 3 tsp cinnamon
• 1 tsp nutmeg
• Pinch salt
• ¼ cup brown sugar
• 2 cups pumpkin puree
• 1 banana
• ½ cup apple sauce
• ½ cup maple syrup
• 3 Tbsp milk or milk alternative
• 3 eggs

Preparation:

1. Preheat oven to 350°F.
2. Combine flours, baking soda, baking powder, sugar, salt, 2 tsp of cinnamon, nutmeg, and cloves and mix well.
3. In a separate bowl, mix maple syrup, pumpkin puree, banana, apple sauce, milk, and eggs. Mix well.
4. Pour wet ingredients into dry ingredients and mix until just combined.
5. Pour into a greased muffin tin.
6. Sprinkle the remaining 1 tsp of cinnamon over the muffins.
7. Bake for 20 minutes, then let cool.
8. Serve and enjoy.

Nutritional analysis per serving: 190 calories, 1.7 g fat, 5.7 g protein, 39.7 g carbohydrate (35.7 g available carbohydrate), 4.0 g fibre, 238 mg sodium

Revive Servings: 1.5 Grains and Starches, 0.25 Protein, 0 Vegetables, 0.25 Fruits, 0 Fats, 0 Dairy

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4. Pumpkin Smoothie

This pumpkin smoothie recipe doesn’t just taste fantastic but also provides you with protein and two servings of fruit.

1 Serving

Ingredients:

• ¼ cup pumpkin puree
• 1/3 cup Greek yogurt
• 1 banana
• ½ cup milk or milk alternative
• 1 tsp honey
• 1 tsp cinnamon
• 1 tsp ginger
• ½ cup ice

Preparation:

1. Combine all ingredients in a blender and mix well.
2. Serve and enjoy.

Nutritional analysis per serving: 268 calories, 2.7 g fat, 13.8 g protein, 51.2 g carbohydrate (44.7 g available carbohydrate), 6.5 g fibre, 31.9 mg sodium

Revive Servings: 1 Grains and Starches, 1 Protein, 0 Vegetables, 2 Fruits, 0 Fats, 0.5 Dairy

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5. Pumpkin Seed Granola

Wondering what to do with all the pumpkin seeds you’re left with after carving those pumpkins? Make Pumpkin Seed Granola! You can even double-up on the pumpkin flavour by mixing the granola into your pumpkin yogurt.

20 Servings

Ingredients:

• 4 cups rolled oats
• 2 cup pumpkin seed, raw
• ¼ chia seed
• ¼ hemp hearts
• ¼ flax seed.
• 3 tsp cinnamon
• 1/3 cup honey
• ¼ cup maple syrup
• 1 tsp vanilla extract
• 1 cup dried fruit.

Preparation:

1. Preheat oven to 250°F.
2. Mix oats, pumpkin seeds, chia seeds, hemp hearts, flax seeds, and cinnamon.
3. In a pot, warm honey, maple syrup, and vanilla.
4. Pour over oat mixture and mix well.
5. Spread over a baking sheet lined with parchment paper.
6. Bake for 50 minutes, stirring every 10-15 minutes.
7. Let cool then mix in dried fruit.
8. Serve and enjoy.

Nutritional analysis per serving: 214 calories, 9.8 g fat, 7.4 g protein, 27.0 g carbohydrate (22.4 g available carbohydrate), 4.6 g fibre, 4 mg sodium

Revive Servings: 1 Grains and Starches, 1 Protein, 0 Vegetables, 0.5 Fruits, 0 Fats, 0 Dairy

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6. Roasted Pumpkin and Goat Cheese Salad

Have pumpkin for lunch with our Roast Pumpkin and Goat Cheese Salad. This salad is jam-packed with fall flavours and you can make it a complete meal by adding protein like a roasted chicken breast.

4 Servings

Ingredients:

• 2 cups pumpkin, diced
• 2 tsp canola oil
• 1 tsp rosemary
• 1 tsp fennel seed
• Pinch of salt
• 1 tsp pepper
• 8 oz. goat cheese
• ¼ cup pecans
• 8 cups arugula
• 1 Tbsp olive oil
• 1 Tbsp balsamic vinegar
• 1 clove garlic, minced
• 1 tsp grainy mustard
• 1 tsp brown sugar

Preparation:

1. Preheat oven to 350°F.
2. Toss pumpkin cubes in canola oil, rosemary, fennel seed, salt and pepper.
3. Lay on a baking sheet.
4. Bake until soft, approximately 20 minutes.
5. Meanwhile, mix olive oil, balsamic vinegar, garlic, mustard and sugar in a bowl until fully incorporated.
6. Pour and toss over arugula, then layer the pumpkin, crumbled goat cheese and pecans overtop.
7. Serve and enjoy.

Nutritional analysis per serving: 218 calories, 15.1 g fat, 10.8 g protein, 13.4 g carbohydrate (10.2 g available carbohydrate), 3.2 g fibre, 282 mg sodium

Revive Servings: 0.25 Grains and Starches, 1.5 Protein, 2 Vegetables, 0 Fruits, 1.25 Fats, 0 Dairy

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7. Curry Pumpkin Soup

Warm up this fall with a toasty pumpkin curry soup. This soup recipe is super simple to make and a great way to get some vegetables.

4 Servings

Ingredients:

• 1 Tbsp canola oil
• ½ cup onion, diced
• ½ cup carrots, peeled and diced
• 1 cup cubed pumpkin
• 2 cloves of garlic, minced
• 1 Tbsp ginger, minced
• 1 Tbsp curry powder
• 1 tsp cumin
• 1 tsp coriander
• Pinch salt
• 1 can unsweetened coconut milk (approximately 14oz)
• 2 cup vegetable stock

Preparation:

1. Heat oil in a large pot on medium-high heat.
2. Add onions and let cook until soft (approximately 5 minutes).
3. Add the carrots, garlic, ginger and pumpkin and let cook for another two minutes.
4. Add the rest of the ingredients and bring to a boil.
5. Reduce heat and allow to simmer until carrots and pumpkin are soft (approximately 15 minutes).
6. Using a hand blender or a food processor, puree the soup until smooth.
7. Serve and enjoy.

Nutritional analysis per serving: 147 calories, 10.0 g fat, 3.7 g protein, 13.3 g carbohydrate (11.0 g available carbohydrate), 2.3 g fibre, 190 mg sodium

Revive Servings: 0.5 Grains and Starches, 0 Protein, 0.5 Vegetables, 0 Fruits, 1 Fat, 0 Dairy

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8. Maple Pumpkin Bake

This side dish will steal the show when you serve it with dinner. The sweet and savory compliment each other beautifully and bring out the pumpkin flavours.

4 Servings

Ingredients:

• 4 cups pumpkin, small diced
• 1 Tbsp olive oil
• 1 Tbsp maple syrup
• 1 Tbsp fresh rosemary, chopped
• Pinch of salt
• 1 tsp pepper
• 1 clove garlic, minced
• ¼ cup walnuts, large chopped

Preparation:

1. Preheat the oven to 425 F.
2. Line baking sheet with parchment paper.
3. Toss pumpkin in olive oil, maple syrup, salt and pepper.
4. Place on baking sheet and cook for 20 minutes.
5. Remove from oven, stir the pumpkin, then add the rest of the ingredients.
6. Return to oven for another 5-10 minutes.
7. Serve and enjoy.

Nutritional analysis per serving: 125 calories, 8.4 g fat, 2.4 g protein, 12.6 g carbohydrate (11.3 g available carbohydrate), 1.3 g fibre, 41 mg sodium

Revive Servings: 1 Grains and Starches, 0 Protein, 0 Vegetables, 0.75 Fruits, 0 Fats, 0 Dairy

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9. Turkey Pumpkin Chili

This chili recipe is jam-packed with lean meats, veggies and pumpkin goodness. Great for a cold day when you crave comfort foods.

4 Servings

Ingredients:

• 1 tsp canola oil
• 1 lb. ground turkey
• 1 cup onions, diced
• ½ cup carrots, peeled and diced
• ½ cup celery, diced
• 1 cup diced pumpkin
• 1 Tbsp chili powder
• 2 cloves garlic, minced
• 1 tsp pepper
• ½ tsp cinnamon
• ½ cup pumpkin puree
• 1 can crushed tomatoes, no salt added
• 1 can mixed beans, no salt added, rinsed and drained

Preparation:

1. Warm the canola on medium-high heat in a large pot.
2. Add ground turkey and cook for 5 minutes.
3. Add onions, carrots and celery and continue cooking for another 5 minutes.
4. Add the rest of the ingredients, except the beans.
5. Bring to a boil, then reduce heat and simmer until pumpkin is soft (approximately 15 minutes).
6. Add beans and let cook for another 2 minutes.
7. Serve and enjoy.

Nutritional analysis per serving: 379 calories, 12.1 g fat, 34.5 g protein, 31.9 g carbohydrate (23.1 g available carbohydrate), 8.8 g fibre, 155 mg sodium

Revive Servings: 1 Grains and Starches, 4.5 Protein, 1.5 Vegetables, 0 Fruits, 1 Fats, 0 Dairy

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10. Pumpkin Spice Crème Brûlée

Last, but not least, we have pumpkin spice crème brûlée. This dessert rocks because it tastes like its bad for you, however, the heavy cream usually found in crème brûlée has been swapped out for Greek yogurt. Trust me, your taste buds will never know the difference.

4 Servings

Ingredients:

• 1 cup Greek yogurt
• ½ cup pumpkin puree
• 3 egg yolks
• ¼ cup maple syrup
• 1 Tbsp honey
• 1 tsp ginger
• ½ tsp allspice
• ½ nutmeg
• Pinch of salt
• ½ tsp vanilla extract
• 1 Tbsp granulated sugar
• 1 tsp cinnamon

Preparation:

1. Preheat the oven to 325°F.
2. Place all ingredients into a food processor, except the sugar and cinnamon.
3. Pour mixture into 40 oz. ramekins and place into a roasting pan that is ¼ full of water (water should come half way up the ramekins).
4. Bake for 30 minutes.
5. Remove and allow ramekins to cool.
6. Mix the sugar and cinnamon and sprinkle on top of the crème brûlées.
7. Use a blow torch to caramelize the sugar.
8. Serve and enjoy.

Nutritional analysis per serving: 181 calories, 4.8 g fat, 8.1 g protein, 27.5 g carbohydrate (26.1 g available carbohydrate), 1.4 g fibre, 72 mg sodium

Revive Servings: 2 Grains and Starches, 1 Protein, 0 Vegetables, 0 Fruits, 0 Fat, 0 Dairy