5 Guilt-Free Pumpkin Recipes for Fall

Updated: Nov 14, 2019

In recent years, Americans have spent upwards of 150 million dollars annually on pumpkin flavored products. Some of them healthy...others not so much. Often, companies sneak high sugar content and loads of artificial flavoring or dyes into these seasonal goodies, but you do not have to Fall for their tactics!

Here are 5 easy, healthy and tasty pumpkin-packed recipes that you can make from the comfort of your own kitchen.

Pumpkin Pie Energy Balls

What you will need:

1 cup of nut butter (almond, cashew and peanut would all work)

1 tbsp of honey

2 tbsp of flour

1 tbsp of chia seeds (optional)

1 tbsp of pumpkin pie spice

2 tbsp of pumpkin puree

1 tsp vanilla

How to make it:

1. In a mixing bowl, combine flour, chia seeds and pumpkin pie spice

2. In a separate bowl, microwave nut butter, honey, vanilla and pumpkin puree for 30 seconds - 1 minute until it's easy to mix the ingredients together

3. Pour the nut butter mix into the dry ingredient mix and stir together

4. Freeze the dough for about 10 minutes so it hardens enough to handle

5. Line a baking sheet with parchment paper. Roll the dough into about 20 balls and arrange on the baking sheet. Refrigerate until fully chilled, then enjoy!

Chewy Pumpkin Bars

What you will need:

1 15 oz can of pumpkin puree

1 cup of sifted flour (I used coconut)

1/2 cup of monk fruit sweetener

1 tsp cinnamon

How to make it:

1. In a large bowl, mix all ingredients together until smooth

2. Spread mixture evenly along a baking dish lined with parchment paper

3. Refrigerate for 30 mins or until firm and enjoy!

*Note: if mixture is crumbling after combining all ingredients, add more pumpkin puree or a tbsp of water to thicken it into a dough-like consistency

No-Bake Pumpkin Cheesecake Bars

What you will need:

2 cups of cream cheese softened, at room temperature (I used Daiya DF Cream Cheeze)

3/4 cup of smooth nut butter

1/4 cup of pumpkin puree

1/2 cup granulated stevia or monk fruit sweetener

1 tbsp pumpkin pie spice

How to make it:

1. Line an 8 x 8-inch pan with parchment paper and set aside

2. In a large mixing bowl, combine cream cheese and nut butter

3. Add in pumpkin, granulated sweetener, and pumpkin pie spice and mix well

4. Pour the batter into the lined pan. Using a spatula, smooth out and place in the freezer for at least 45 minutes, or until firm. Cut into bars and enjoy! 

Pumpkin Mousse

What you will need:

1 15 oz can of pumpkin puree

1 can of coconut cream, unsweetened

1 container of whipped cream (Truwhip is GF and So Delicious is GF/DF!)

1/2 cup of honey or agave nectar

1 tbsp of vanilla extract

2 1/2 tbsps of pumpkin pie spice

2 tsp of stevia or monk fruit sweetener

2 tsp cinnamon

How to make it:

1. In a medium saucepan, combine pumpkin, honey, vanilla, spices, sweetener and coconut cream

2. Heat until simmering, then remove from heat and place in the freezer for 10-15 mins

3. Remove mixture from freezer and fold in whipped cream then refrigerate for 30 mins to 1 hour allowing mousse to thicken

4. Pipe into small dessert dishes with a pastry bag, or pour into a dish and serve with graham crackers as a dessert dip!

*Store in the refrigerator to prevent mixture from becoming soupy

Pumpkin Oat Muffins

What you will need:

1 15 oz can of pumpkin puree

1 1/2 cups of flour

1/4 cup almond or coconut milk

1 egg

1/4 cup of rolled oats

1/4 cup of walnuts

1 cup of honey or agave nectar

1/4 tsp baking powder

1 tsp baking soda

2 tsp cinnamon

1 tsp vanilla

1/4 cup of pumpkin seeds (optional)

How to make it:

1. Preheat oven to 350 degrees F.

2. In a large bowel mix together the dry ingredients ( flour, oats, cinnamon, chopped walnuts, baking soda baking powder).

3. In a separate bowel mix the wet ingredients (egg, honey, milk and vanilla).

4. Combine wet ingredients with dry ingredients. Careful not to over mix!

5. Fold in the pumpkin puree until everything is combined.

6. Grease a muffin pan and fill each cup about 3/4 full. Sprinkle with pumpkin seeds and bake for 20 minutes. Let cool and enjoy!

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