As one of the most versatile seasonal fall vegetables, pumpkins aren’t just for Halloween anymore. In fact, I would argue that pumpkin can be interchanged with potatoes or cauliflower in a variety of dishes.

Whether you use freshly carved pumpkin flesh or pumpkin puree, it is important to differentiate the two and also understand what separates them from pumpkin pie filling.

When you go right to the source and use fresh vegetables, you know you are getting 100% pure pumpkin. When using a canned pumpkin puree, while the nutrition facts panel may say 100% pumpkin, it may also include other pureed winter squash. If you have ever cooked with mashed pumpkin, the consistency isn’t too far off from the canned pumpkin puree, but I would argue it tastes a little better, so I will not split hairs on my pumpkin puree actually being comprised of winter squash.

Now when it comes to pumpkin pie filling, I would not recommend this for anything but baking a pie. It has added spices and sugar, so it won’t necessarily work as well in savory dishes, and truthfully, it’s not exactly figure-friendly.

The following recipes will take you through breakfast, lunch, dinner, and, of course, dessert and are guaranteed to put a smile on your family’s faces this fall.

Pumpkin Recipes for All Meals

Breakfast: Pumpkin Fritatta

Ingredients:

• 6 eggs
• 1/4 cup pumpkin
• 1/3 lb sausage
• 1 ½ cup mushrooms
• ½ cup onion
• 1 Tbsp garlic
• 1 Tbsp extra virgin olive oil (EVOO)
• Salt and pepper, to taste

Directions:

1. Preheat oven to 350-degrees F.
2. Sauté mushrooms in oil over the stovetop.
3. Add sausage, onion, and garlic.
4. In a separate bowl, mix eggs, pumpkin, and salt and pepper to taste.
5. Pour egg mixture into a baking dish and add sausage mixture.
6. Bake in the oven until eggs are browned on the edges (about 8 to 10 minutes).
7. Enjoy!

Nutrition Information:
Yields 4 servings

• Calories: 198
• Fat: 14 g
• Carbs: 5.5 g
• Fiber: 1 g
• Protein: 13 g

Lunch: Thai Pumpkin Soup

Ingredients:

• 2 tsp coconut oil
• 3 cloves garlic
• 2 tsp red curry paste
• 2 cups broth
• Two 15-ounce cans pumpkin
• One 14-ounce can light coconut milk
• 2 Tbsp Swerve brown sugar substitute
• 2 Tbsp lime juice
• ¼ cup cilantro (for garnish)
• ¼ cup scallions (for garnish)
• Salt and pepper, to taste

Directions:

1. Sauté garlic in coconut oil over medium-high heat.
2. Stir in curry paste until hot and then add broth.
3. Add pumpkin, coconut milk, brown sugar, lime juice, and salt and pepper to taste, and whisk until smooth.
4. Increase heat to high and bring to a boil, stirring often.
5. Serve hot garnished with cilantro and scallions.

Nutrition Information:
Yields 4 servings

• Calories: 245
• Fat: 17 g
• Carbs: 28 g
• Fiber: 9 g
• Protein: 4 g

Dinner: Pumpkin Alfredo

Ingredients:

• 1 lb pasta
• 1 Tbsp extra virgin olive oil (EVOO)
• 2 chicken breasts, diced
• 1 Tbsp butter
• 2 cloves garlic, minced
• 2 tsp almond flour
• 1 1/2 cups evaporated milk
• 2 Tbsp heavy cream
• 1/2 cup pumpkin puree
• 1/2 cup parmesan cheese
• 1/2 cup roasted red peppers
• 8 sage leaves, finely chopped

Directions:

1. Cook pasta until al dente, drain, and set aside.
2. Cook chicken until browned in EVOO on the stovetop and set aside.
3. Sauté butter and garlic until incorporated, then add flour.
4. Add evaporated milk, cream, and pumpkin puree, whisking as it thickens up.
5. Add parmesan cheese and salt and pepper to taste.
6. Add pasta, chicken, red peppers, and sage to sauce and gently combine.
7. Serve warm.

Nutrition Information:
Yields 8 servings

• Calories: 457
• Fat: 16 g
• Carbs: 47 g
• Fiber: 7 g
• Protein: 36 g

Dessert: Pumpkin Fudge

Ingredients:

• 1 cup pumpkin puree
• ⅔ cup coconut butter
• ½ tsp SweetLeaf Stevia Drops
• 2 Tbsp coconut flour
• 1 Tbsp coconut oil
• 1 tsp vanilla
• 1 tsp cinnamon
• ½ tsp ginger
• ¼ tsp nutmeg
• 1/8 tsp ground cloves

Directions:

1. Stir all ingredients in a small pot over medium-low heat until well combined.
2. Line a small container with parchment paper
3. Spread mixture into the lined container.
4. Chill in refrigerator until set.
5. Cut into squares.
6. Enjoy!

Nutrition Information:
Yields 12 servings

• Calories: 103
• Fat: 9 g
• Carbs: 5 g
• Fiber: 3 g
• Protein: 1 g

Dessert: Mini Pumpkin Cheesecakes

Ingredients:

• 8 oz cream cheese
• ½ cup Swerve sugar substitute
• 1 tsp vanilla
• 1 tsp pumpkin pie spice
• ¾ cup pumpkin puree
• 1 egg
• 2 packages phyllo dough minis (30 cups)

Directions:

1. Beat cream cheese, sugar substitute, vanilla, and pumpkin pie spice until smooth and creamy.
2. Add in pumpkin puree and mix until fully combined.
3. Add in egg until combined.
4. Evenly distribute the filling between all phyllo dough shells.
5. Bake at 325-degrees F for 15 – 20 minutes or until the cheesecakes’ tops are set.
6. Remove from the oven and allow to cool at room temperature.
7. Enjoy!

Nutrition Information:
Yields 15 servings

• Calories: 81
• Fat: 6 g
• Carbs: 11 g
• Fiber: .4 g
• Protein: 2.5 g