Healthy Pumpkin Recipes

Healthy Pumpkin Recipes

Who else loves this time of year?  .

The fall season means a beautiful change in the weather, leaves turning gorgeous colors, nice comfy sweaters, carving pumpkins, and we can’t forget an abundance of comfort foods!

But with comfort foods always comes lots of unwanted calories! (am I right?!)  So our Transformation Coaches at Get Fit Now Fitness Studio have come up with some healthy, lowfat versions of  yummy, comfort foods, with the major ingredient being PUMPKIN!

Enjoy this Halloween season and carve out some time with the following Healthy Pumpkin Recipes….you and your family will LOVE these and so will your waistline! 🙂


Pumpkin Oatmeal


Prepare your oats like normal. I used water and quick cooking oats and I made four servings. At the end of the oats cooking, I stirred in six tablespoons of pumpkin, straight from the can. I then added a tablespoon of butter, a teaspoon of stevia, and a dash of each cinnamon and nutmeg and stirred it all together, mixing well. Voila! Pumpkin oatmeal! You may want to change the amounts you add based on what your family likes. We enjoy our oats creamy and sometimes add a splash of cold unsweetened almond milk to the hot oats right before serving


Pumpkin Pancakes


If you like pancakes, you will LOVE these! You can throw in some chopped apple, or a handful of chopped cranberries if you like!  Enjoy with warm maple syrup!


  • 1 cup flour (we use almond flour)
  • 1/4 cup packed brown sugar
  • 1 1/2 teaspoon baking powder
  • 1/4 teaspoon salt
  • 1/2 teaspoon cinnamon
  • 1/2 teaspoon ground ginger
  • 1/4 teaspoon nutmeg
  • 1 large egg, slightly beaten
  • 1 tablespoon coconut oil
  • 1 cup nonfat milk (we used unsweetened almond milk)
  • 1/3 cup pure pumpkin


  1. Whisk flour, brown sugar , baking powder, salt, cinnamon, ginger and nutmeg together in a medium bowl.
  2. Combine egg, oil, milk and pumpkin in a small bowl.
  3. Stir pumpkin mixture into dry ingredients.
  4. Leave to stand for 5 minutes.

For each pancake, scoop 1/4 cup of batter on to a hot griddle or nonstick skillet sprayed with non-fat cooking spray.  Turn pancakes when bubbles appear and edges are cooked, after about 2 minutes.  Cook for 1-2 minutes on second side.  Makes 8-10 pancakes.


Pumpkin Soup


This soup is thick and creamy but low in fat.  It’s soooo good and you will find yourself making it all winter long, like we do!


  • 3/4 cup water, divided
  • 1 small onion, chopped
  • 1 can (15 ounces) pumpkin puree
  • 2 cups unsalted vegetable broth
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon ground nutmeg
  • 1 cup fat-free milk
  • -1/8 teaspoon black pepper
  • 1 green onion, chopped


  1.  In a large saucepan, heat 1/4 cup water over medium heat.
  2. Add onion and cook until tender, about 3 minutes. (Don’t let onion dry out)
  3. Add remaining water, pumpkin, broth, cinnamon and nutmeg and bring to a boil.
  4. Reduce heat and simmer for 5 minutes.
  5. Stir in the milk and cook until hot.  Do NOT boil.
  6. Ladle soup into warmed bowls and garnish with black pepper and green onion tops.
  7. Serve immediately!


Pumpkin Dip


This dip is creamy, delicious and best served with apple slices!


  • 3/4 cup (6 ounces) fat-free cream cheese
  • 1/2 cup brown sugar
  • 1/2 cup canned pumpkin
  • 2 teaspoons maple syrup
  • 1/2 teaspoon ground cinnamon


  1.  Place first 3 ingredients in a medium bowl, and beat with a mixer at medium speed until well blended.
  2. Add syrup and cinnamon, and beat until smooth.
  3. Cover and chill for 30 minutes.
  4. Serve with apple slices


Pumpkin Yogurt



  • 1/4 cup canned pumpkin
  • 1/4 cup plain Greek yogurt
  • Cinnamon to taste
  • 1 tablespoon agave nectar, or stevia
  • syrup, or honey
  • Pinch of nutmeg
  • Pinch of cloves


Mix together and serve with granola or raw oatmeal.  You can even top with crushed pecans.  Yummm! 🙂

Sugar and Spice Pumpkin Seeds

This is a great recipe if you don’t know what to do with the leftover pumpkin seeds after you carve out a pumpkin!  Just make sure you clean your seeds before making!  This recipe can use all the seeds from 1 carved pumpkin! 🙂




  • 2 heaping spoonfuls of brown sugar
  • 1/2 tablespoon cinnamon
  • 2 tablespoons water
  • 1/2 – 1 tablespoon salt (to taste)
  • Drizzle of olive oil


1.  Preheat oven to 375 degrees.

2.  Mix ingredients all together in a medium bowl.

3.  Spread seeds on the bottom of a greased glass casserole dish.

4.  Bake for 25 minutes, stirring seeds together occasionally throughout.

That’s it.  You will notice that the brown sugar will caramelize and the seeds will stick together.  YUM! 🙂


Pumpkin Ice Cream



  • 3 Frozen bananas (cut into chunks before freezing)
  • 1/2 cup pumpkin puree
  • 1/8 cup coconut milk
  • 1/2 teaspoon pumpkin pie spice
  • Toppings may include: pecans and maple syrup 🙂


  1. Put pumpkin puree, coconut milk and pumpkin pie spice in a blender or food processor.
  2. Pull out the frozen bananas from freezer and add to blender and mix all ingredients until mix is smooth like ice cream.
  3. Add your desired toppings and Dig In! 🙂


Deliciousness, huh?!  Now do you see why we LOVE pumpkin so much?!

It can be savory.  It can be sweet.  It can be a meal.  It can be a snack.  Here’s to the Halloween season and Long Live Pumpkins! 🙂

Happy Fall, Y’all!

Emily, Dustin and The Get Fit Now Team

P.S.  Thanks for reading this blog and we hope you love all the recipes we shared!

P.S.S.  If you like it, we bet your friends will like it too and they’ll thank you for pressing the “LIKE” button and for “SHARING” it too! 🙂




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