10 Irresistible Healthy Pumpkin Recipes Under 300 Calories for Fall

Fall is the perfect time to embrace the warmth and comfort of pumpkin, and this collection of healthy pumpkin recipes under 300 calories is here to satisfy your seasonal cravings without the guilt. From savory dishes to sweet treats, these delicious recipes make it easy to enjoy everything pumpkin has to offer while keeping your meals nutritious and light. Get ready to spice up your fall cooking with these irresistible ideas!

Wholesome Pumpkin Oatmeal For A Cozy Breakfast

Fall mornings call for something warm and comforting, and what’s better than a bowl of pumpkin oatmeal? This dish is not only delicious but also packed with nutrients. The creamy texture of the oatmeal combined with the rich flavor of pumpkin makes it a perfect start to your day.

In the image, you can see a cozy setup featuring a bowl of pumpkin oatmeal topped with banana slices and a sprinkle of oats. The warm tones of the small pumpkins and the cinnamon sticks add to the autumn vibe. A cup of coffee sits nearby, making it an inviting breakfast scene.

This wholesome meal is easy to prepare and keeps you full for hours. Plus, it’s under 300 calories, making it a guilt-free indulgence. Let’s get into the recipe!

Ingredients

• 1 cup rolled oats
• 2 cups almond milk (or any milk of choice)
• 1/2 cup canned pumpkin puree
• 1 tablespoon maple syrup (or honey)
• 1 teaspoon pumpkin pie spice
• 1/2 teaspoon vanilla extract
• 1/4 teaspoon salt
• Banana slices and nuts for topping

Instructions

1. In a medium saucepan, combine the rolled oats, almond milk, pumpkin puree, maple syrup, pumpkin pie spice, vanilla extract, and salt.
2. Bring the mixture to a boil over medium heat, then reduce to a simmer. Cook for about 5-7 minutes, stirring occasionally, until the oats are soft and creamy.
3. Remove from heat and let it sit for a minute. Serve in a bowl and top with banana slices and nuts of your choice.
4. Enjoy your cozy pumpkin oatmeal with a warm cup of coffee!

Light And Fluffy Pumpkin Pancakes For A Weekend Treat

Fall mornings call for something special, and these light and fluffy pumpkin pancakes fit the bill perfectly. They are not only delicious but also healthy, making them a great choice for a weekend treat. The warm colors of the pancakes, topped with a pat of butter and drizzled with maple syrup, create a cozy vibe that makes you want to linger at the breakfast table.

In the image, you can see a stack of golden-brown pancakes, perfectly cooked and fluffy. A small square of butter sits on top, melting into the pancakes, while syrup pools around the base. The background features a vibrant pumpkin and some seasonal fruits, adding to the autumn feel. This dish is not just a feast for the eyes; it’s a delightful way to enjoy the flavors of fall.

These pancakes are simple to make and can be whipped up in no time. They are perfect for a leisurely brunch or a special breakfast with family. With just the right amount of pumpkin spice, they’ll satisfy your cravings without weighing you down.

Ingredients

• 1 cup whole wheat flour
• 1 tablespoon baking powder
• 1 teaspoon pumpkin pie spice
• 1/2 teaspoon salt
• 1 cup pumpkin puree
• 1 cup almond milk (or milk of choice)
• 1 tablespoon maple syrup
• 1 large egg
• 1 teaspoon vanilla extract

Instructions

1. Mix Dry Ingredients: In a bowl, whisk together the flour, baking powder, pumpkin pie spice, and salt.
2. Combine Wet Ingredients: In another bowl, mix the pumpkin puree, almond milk, maple syrup, egg, and vanilla extract until smooth.
3. Combine Mixtures: Pour the wet ingredients into the dry ingredients and stir until just combined. Don’t overmix; a few lumps are okay.
4. Cook Pancakes: Heat a non-stick skillet over medium heat. Pour 1/4 cup of batter for each pancake. Cook until bubbles form on the surface, then flip and cook until golden brown.
5. Serve: Stack the pancakes on a plate, top with butter and syrup, and enjoy your delicious fall breakfast!

Creamy Pumpkin Yogurt Parfait For A Healthy Snack

This creamy pumpkin yogurt parfait is a delightful way to enjoy the flavors of fall while keeping your snack healthy. Layered with pumpkin puree, yogurt, and crunchy granola, it’s not only tasty but also visually appealing. The bright orange of the pumpkin contrasts beautifully with the white yogurt and colorful berries on top, making it a feast for the eyes as well.

The parfait features a base of creamy yogurt, which provides a good dose of protein. The pumpkin puree adds a rich texture and a hint of sweetness, while the granola gives it that satisfying crunch. Topping it off with fresh berries like raspberries and blueberries not only enhances the flavor but also adds a pop of color.

This snack is perfect for any time of the day. Whether you need a quick breakfast, a midday pick-me-up, or a healthy dessert, this parfait fits the bill. Plus, it’s under 300 calories, making it a guilt-free treat!

Ingredients

• 1 cup plain Greek yogurt
• 1/2 cup pumpkin puree
• 1 tablespoon honey or maple syrup
• 1/2 teaspoon pumpkin pie spice
• 1/2 cup granola
• 1/2 cup mixed berries (raspberries, blueberries, etc.)

Instructions

1. In a bowl, mix the Greek yogurt, pumpkin puree, honey or maple syrup, and pumpkin pie spice until well combined.
2. In a glass or bowl, layer half of the yogurt mixture at the bottom.
3. Add a layer of granola on top of the yogurt.
4. Next, add a layer of mixed berries.
5. Repeat the layers with the remaining yogurt mixture, granola, and berries.
6. Top with a sprinkle of granola and a few extra berries for garnish.
7. Enjoy immediately or refrigerate for a refreshing snack later!

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Satisfying Pumpkin Hummus For Dipping

Fall is the perfect time to enjoy pumpkin in new ways. This pumpkin hummus is a tasty twist on the classic dip. It’s creamy, flavorful, and pairs well with a variety of dippers. In the image, you can see a beautiful bowl of pumpkin hummus surrounded by fresh veggies and crispy pita chips. The vibrant colors of the carrots, celery, and bell peppers make this dish not only delicious but visually appealing too.

This hummus is not just a snack; it’s a healthy option that fits perfectly into your fall menu. With under 300 calories per serving, you can enjoy it guilt-free. The pumpkin adds a lovely sweetness, while spices like cumin and paprika give it a warm, inviting flavor. It’s perfect for gatherings or just a cozy night in.

Ingredients

• 1 cup canned pumpkin puree
• 1 can (15 oz) chickpeas, drained and rinsed
• 2 tablespoons tahini
• 2 tablespoons olive oil
• 1 garlic clove, minced
• 1 teaspoon ground cumin
• 1/2 teaspoon smoked paprika
• Salt and pepper to taste
• Water as needed for consistency

Instructions

1. Blend Ingredients: In a food processor, combine pumpkin puree, chickpeas, tahini, olive oil, garlic, cumin, and smoked paprika.
2. Season: Add salt and pepper to taste. Blend until smooth. If the hummus is too thick, add water a tablespoon at a time until you reach your desired consistency.
3. Serve: Transfer the hummus to a serving bowl. Drizzle with a little olive oil and sprinkle with extra paprika if desired.
4. Enjoy: Serve with fresh veggies like carrots, celery, and bell peppers, or with pita chips for dipping.

Delicious Pumpkin Muffins That Won'T Ruin Your Diet

Fall is the perfect time to enjoy pumpkin-flavored treats, and these pumpkin muffins are a fantastic choice. They are moist, fluffy, and packed with flavor, making them a delightful snack or breakfast option. Plus, they are under 300 calories, so you can indulge without guilt!

These muffins are made with wholesome ingredients like pumpkin puree, whole wheat flour, and a touch of honey for sweetness. The warm spices like cinnamon and nutmeg add that cozy fall flavor we all crave. Enjoy them fresh out of the oven with a cup of coffee, or pack them for a snack on the go!

Let’s get started with the recipe so you can enjoy these tasty pumpkin muffins at home.

Ingredients

• 1 cup pumpkin puree
• 1/2 cup whole wheat flour
• 1/2 cup rolled oats
• 1/4 cup honey or maple syrup
• 1/4 cup unsweetened applesauce
• 1 teaspoon baking powder
• 1/2 teaspoon baking soda
• 1 teaspoon ground cinnamon
• 1/2 teaspoon ground nutmeg
• 1/4 teaspoon salt
• 1 large egg

Instructions

1. Preheat your oven to 350°F (175°C) and line a muffin tin with paper liners.
2. In a large bowl, mix together the pumpkin puree, honey (or maple syrup), applesauce, and egg until well combined.
3. In another bowl, whisk together the whole wheat flour, oats, baking powder, baking soda, cinnamon, nutmeg, and salt.
4. Gradually add the dry ingredients to the wet ingredients, stirring until just combined.
5. Divide the batter evenly among the muffin cups, filling each about 2/3 full.
6. Bake for 18-20 minutes, or until a toothpick inserted into the center comes out clean.
7. Let the muffins cool in the pan for a few minutes before transferring them to a wire rack to cool completely.

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Zesty Pumpkin Smoothie For A Refreshing Boost

Fall is the perfect time to enjoy the warm flavors of pumpkin. This zesty pumpkin smoothie is not only delicious but also packed with nutrients. The vibrant orange color and creamy texture make it a treat for the eyes as well as the taste buds.

In the image, you can see a tall glass filled with a smooth, golden pumpkin smoothie. Topped with banana slices and a sprinkle of cinnamon, it looks inviting and refreshing. A small pumpkin sits nearby, hinting at the seasonal ingredients used in this recipe.

This smoothie is a fantastic way to start your day or to enjoy as a mid-afternoon snack. It’s light, satisfying, and under 300 calories, making it a guilt-free option. Let’s get into how to whip this up!

Ingredients

• 1 cup pumpkin puree
• 1 banana, frozen
• 1 cup almond milk (or any milk of your choice)
• 1 tablespoon honey or maple syrup
• 1/2 teaspoon cinnamon
• 1/4 teaspoon nutmeg
• 1/2 teaspoon vanilla extract
• Ice cubes (optional, for a thicker texture)

Instructions

1. Combine all ingredients in a blender. If you prefer a thicker smoothie, add ice cubes.
2. Blend until smooth and creamy, scraping down the sides as needed.
3. Taste and adjust sweetness if necessary by adding more honey or maple syrup.
4. Pour into a glass and garnish with banana slices and a sprinkle of cinnamon.
5. Enjoy your refreshing pumpkin smoothie!

Nutty Pumpkin Granola Bars For On-The-Go Snacking

Fall is the perfect time to enjoy pumpkin in all its forms, and these nutty pumpkin granola bars are a fantastic way to incorporate that seasonal flavor into your snacks. They’re easy to make and packed with wholesome ingredients, making them ideal for busy days when you need a quick bite. The image showcases these delicious bars, stacked neatly on a plate, surrounded by jars of nuts and grains, and a cute little pumpkin for that autumn vibe.

These granola bars are not just tasty; they are also nutritious. The combination of oats, nuts, and pumpkin puree provides fiber and healthy fats, keeping you satisfied without weighing you down. Plus, they are under 300 calories, making them a guilt-free treat!

Let’s get to the recipe so you can whip these up and enjoy them throughout the season!

Ingredients

• 1 cup rolled oats
• 1/2 cup pumpkin puree
• 1/4 cup honey or maple syrup
• 1/2 cup mixed nuts (almonds, walnuts, etc.)
• 1/4 cup pumpkin seeds
• 1/2 teaspoon cinnamon
• 1/4 teaspoon salt
• 1/4 cup dried cranberries or raisins (optional)

Instructions

1. Preheat your oven to 350°F (175°C) and line an 8x8 inch baking dish with parchment paper.
2. In a large bowl, combine the rolled oats, pumpkin puree, honey (or maple syrup), chopped nuts, pumpkin seeds, cinnamon, and salt. Mix until well combined.
3. If using, fold in the dried cranberries or raisins for added sweetness.
4. Spread the mixture evenly into the prepared baking dish, pressing down firmly to ensure it holds together.
5. Bake for 20-25 minutes, or until the edges are golden brown. Let it cool completely before cutting into bars.
6. Store in an airtight container for up to a week, or freeze for longer storage.

Sweet And Spicy Pumpkin Energy Bites For A Quick Boost

These Sweet and Spicy Pumpkin Energy Bites are perfect for a quick snack that packs a punch. They’re not just delicious; they’re also healthy and under 300 calories! Imagine a cozy fall afternoon, a warm cup of tea, and these little bites of goodness. The image shows a wooden platter filled with round energy bites dusted with powdered sugar, alongside a steaming cup of tea and some vibrant pumpkins. It’s a scene that invites you to take a break and enjoy the flavors of the season.

These energy bites combine the rich taste of pumpkin with a hint of spice, making them an ideal treat for when you need a little boost. They’re easy to make and perfect for on-the-go snacking. Plus, they’re great for sharing with friends or enjoying during a cozy night in.

Ingredients

• 1 cup canned pumpkin puree
• 1 cup rolled oats
• 1/2 cup almond butter
• 1/4 cup honey or maple syrup
• 1 teaspoon cinnamon
• 1/2 teaspoon nutmeg
• 1/4 teaspoon ginger
• 1/4 cup chopped nuts (walnuts or pecans)
• 1/4 cup mini chocolate chips (optional)
• Powdered sugar for dusting

Instructions

1. Mix Ingredients: In a large bowl, combine pumpkin puree, rolled oats, almond butter, honey, cinnamon, nutmeg, and ginger. Stir until well combined.
2. Add Nuts and Chocolate: Fold in the chopped nuts and mini chocolate chips if using.
3. Form Bites: Using your hands, scoop out small portions of the mixture and roll them into balls. Place them on a parchment-lined baking sheet.
4. Chill: Refrigerate the energy bites for at least 30 minutes to firm up.
5. Dust and Serve: Once chilled, dust with powdered sugar before serving. Enjoy your sweet and spicy bites!

Pumpkin Pudding That Satisfies Your Sweet Tooth

Fall is the perfect time to enjoy pumpkin, and this pumpkin pudding is a delightful way to satisfy your sweet cravings without going overboard on calories. The creamy texture and warm spices make it a comforting treat. Plus, it’s easy to whip up and can be enjoyed on its own or topped with your favorite whipped cream.

This pudding is not just tasty; it’s also healthy, coming in under 300 calories per serving. Imagine cozying up with a bowl of this deliciousness while the leaves change color outside. It’s the ultimate fall dessert!

Let’s get into how you can make this pumpkin pudding at home!

Ingredients

• 1 cup pumpkin puree
• 2 cups almond milk (or any milk of your choice)
• 1/4 cup maple syrup
• 1/4 cup cornstarch
• 1 teaspoon vanilla extract
• 1 teaspoon pumpkin pie spice
• 1/4 teaspoon salt
• Whipped cream for topping (optional)

Instructions

1. In a medium saucepan, whisk together pumpkin puree, almond milk, maple syrup, cornstarch, vanilla extract, pumpkin pie spice, and salt.
2. Cook over medium heat, stirring constantly until the mixture thickens, about 5-7 minutes.
3. Once thickened, remove from heat and let it cool slightly.
4. Pour the pudding into serving bowls and refrigerate for at least 2 hours to set.
5. Before serving, top with whipped cream and a sprinkle of cinnamon if desired.

Pumpkin Spice Chia Pudding For A Nutritious Treat

Fall is the perfect time to enjoy pumpkin spice flavors, and what better way to do that than with a healthy chia pudding? This delightful treat is not only tasty but also packed with nutrients. The image shows a beautifully layered chia pudding, featuring creamy pumpkin puree and a sprinkle of crunchy toppings. It’s a feast for the eyes and the taste buds!

Chia seeds are a fantastic source of omega-3 fatty acids, fiber, and protein. When combined with pumpkin, they create a nutritious and satisfying snack or breakfast option. The layers of pumpkin and chia blend beautifully, making it a fun dish to prepare and enjoy.

Let’s get into how you can whip up this delicious pumpkin spice chia pudding at home!

Ingredients

• 1/2 cup chia seeds
• 2 cups almond milk (or any milk of your choice)
• 1 cup pumpkin puree
• 1/4 cup maple syrup (adjust to taste)
• 1 teaspoon vanilla extract
• 1 teaspoon pumpkin spice
• 1/4 teaspoon salt
• Granola or nuts for topping

Instructions

1. Mix the chia seeds and almond milk in a bowl. Stir well and let it sit for about 10 minutes, then stir again to prevent clumping.
2. In another bowl, combine pumpkin puree, maple syrup, vanilla extract, pumpkin spice, and salt. Mix until smooth.
3. Layer the chia mixture and pumpkin mixture in a jar or bowl. Start with a layer of chia, followed by pumpkin, and repeat until you reach the top.
4. Top with granola or nuts for added crunch.
5. Refrigerate for at least 2 hours or overnight for the best texture. Enjoy your healthy pumpkin spice chia pudding!

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