4 different Centr recipes containing pumpkin, sit on the table.
Centr Team

14 healthy pumpkin recipes to try this fall

Centr Team

Fall has arrived and that can only mean one thing: pumpkin for breakfast, lunch, dinner and dessert.

Forget the leaves changing color and the wooly sweaters. Our mind has already turned to all the spicy flavors of the season – and we’ve lined up 14 of our favorite healthy pumpkin recipes for you to try.

And we’d like to remind you that pumpkin doesn’t just come in a can. If you held up a butternut squash in front of Chris Hemsworth, as an Aussie he’d tell you that’s a pumpkin.

Whether you call it pumpkin or squash, this versatile vegetable is full of nutrients and can be used in sweet or savory dishes.

Is pumpkin healthy?

We have two words for you: nutritional powerhouse.

For starters, pumpkin is high in fiber. “Fiber helps to regulate blood sugar levels and promote healthy digestion, both of which can aid in fat loss,” explains Centr nutrition expert Angie Asche.

A high-fiber diet can also reduce the risk of heart disease and hypertension, and have a positive impact on cholesterol levels.

The goodness doesn’t end there. The orange color of pumpkin means it’s packed with beta-carotene, an antioxidant that converts to vitamin A in the body, promoting good vision (that’s where the old “carrots help you see in the dark” saying comes from) and a strong immune system.

Getting pumpkin on your plate also delivers vitamin C to support skin health and boost your body’s defenses against illness. Plus magnesium will help reduce muscle soreness and promote faster recovery from training.

What to do with pumpkin seeds (including a healthy pumpkin cookie recipe!)

Pumpkin seeds, or pepitas, are tiny nutrition heroes in their own right. They’re full of magnesium, iron and zinc, as well as tryptophan – an amino acid that the body converts into serotonin and then melatonin, both of which play a role in regulating sleep.

So if you have leftover seeds from cooking, here are a few tasty ways to use them:

Roast them: You can roast pumpkin seeds for a tasty snack, and even add them to trail mix. Rinse the seeds, pat them dry, then toss them with olive oil and your favorite seasonings, such as salt, garlic powder, or curry powder. Bake in the oven at 350°F for 10-15 minutes.

Add them to salads: Sprinkle raw or roasted pumpkin seeds on top of your salads or grain bowls for added crunch and nutrition.

Make pesto: Pepitas make a great alternative to pine nuts in pesto. Combine toasted pumpkin seeds, garlic, parmesan cheese and olive oil in a food processor and blend until smooth.

Bake with them: You can add pumpkin seeds to your favorite bakes – think break, muffins, granola bars. For a healthy pumpkin cookie recipe, try our Choc Chip & Pepita Cookies.

Use them as a topping: Sprinkle a topping of pumpkin seeds over your morning oatmeal or yogurt bowl along with other toppings such as fruits, nuts and honey.

Now, are you ready to get cooking? It’s pumpkin season…

14 healthy fall recipes with pumpkin

Whether you like your pumpkin sweet or savory, for breakfast or dessert, we’ve got a recipe you’ll love.

A Pumpkin Spice Smoothie, from the Centr meal plan.

Pumpkin Spice Smoothie

’Tis the season where everything is better pumpkin spiced – including your breakfast smoothie.

A Pumpkin Spice Latte, from the Centr meal plan.

Pumpkin Spice Latte

Skip the queue (or the drive thru) and make your own seasonal latte favorite at home.

A Maple & Pumpkin Pie, from the Centr meal plan.

Maple & Pumpkin Pie: the ultimate healthy pumpkin pie recipe

We know what you’re dying to ask, “Is pumpkin pie healthy?” Our Centr version has all the goodness of pumpkin, plus maple syrup instead of refined sugar, for a lighter twist of the classic. If you desperately need a dish for a get-together, it’ll be ready in less than an hour.

Pumpkin Bread of Dreams, from the Centr meal plan.

Pumpkin Bread of Dreams: your go-to healthy pumpkin bread recipe

Give the banana bread a break and serve up Darren’s flavor-filled Pumpkin Bread – warm or toasted – instead.

Pumpkin Pie Oatmeal, from the Centr meal plan.

Pumpkin Pie Oatmeal

Starting your day with the flavors you love? Sounds (and tastes) perfect. Fuel up and seize the season!

Pumpkin, Thyme & Hazelnut Quiche from the Centr meal plan.

Pumpkin, Thyme & Hazelnut Quiche

The tastes and colors of fall, in quiche form.

Creamy Butternut Squash Pasta Bake, from the Centr meal plan.

Creamy Butternut Squash Pasta Bake

Cooler weather calls for comfort food – starting with Dan’s family favorite, creamy, cheesy, vegetarian pasta bake.

Butternut Squash Soup with Crispy Pepitas, from the Centr meal plan.

Butternut Squash Soup with Crispy Pepitas

There’s no better time to add Dan’s warming, spiced soup into your midweek dinner rotation.

Squash, Barley & Lentil Salad, from the Centr meal plan.

Squash, Barley & Lentil Salad

Your breakfast, latte, snack and dinner are sorted. Now make it an all-pumpkin meal plan by serving up this nutritious salad for lunch.

Cheesy Squash Quesadilla with Lime & Jalapeño, from the Centr meal plan.

Cheesy Squash Quesadilla with Lime & Jalapeño

If you’ve never tried squash in a quesadilla before, you’re in for a molten, golden treat.

Curry Chicken, Squash & Coconut Soup, from the Centr meal plan.

Curry Chicken, Squash & Coconut Soup

It’s a creamy, comforting bowl with an added kick of spice. Exactly what we came here for!

Choc Chip Pumpkin Muffins, from the Centr meal plan.

Choc Chip Pumpkin Muffins: your new favorite healthy pumpkin muffins recipe

Why wait for Halloween when you can snack on the magical combination of chocolate and pumpkin right now?

Caramel Butternut Fudge, from the Centr meal plan.

Caramel Butternut Fudge

Things you never thought of putting pumpkin in: fudge. Things you’re glad someone else thought of putting pumpkin in: this fudge.

Squash, Eggplant & Ricotta Lasagna, from Centr meal plan.

Squash, Eggplant & Ricotta Lasagna

This vegetarian lasagna is a filling, creamy-delicious crowd pleaser.

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