Pumpkin Recipes

Pumpkin Recipes

Low-Calorie Breakfast Pumpkin Recipes

As we make it through fall, my most favorite season, I thought it best to compile a list of pumpkin-themed low-calorie breakfast recipes to enjoy. I love pumpkin and get very excited by WaWa Pumpkin flavored coffee, pumpkin muffins, pumpkin pancakes. While I am unable to make the pumpkin coffee, I can find pumpkin recipes for a low-calorie breakfast.

Pumpkin No Bake Energy Bites from Gimme Some Oven.

These Energy bites can be an excellect low-calorie breakfast to start your day. They contain

  • 8 oz. (about 1 packed cup) chopped dates
  • 1/4 cup honey
  • 1/4 cup pumpkin puree.
  • 1 Tbsp. chia seeds or flax seeds
  • 1 tsp. ground cinnamon
  • 1/2 tsp. ground ginger
  • 1/4 tsp. ground nutmeg
  • pinch of salt
  • 1 cup old-fashioned oats (dry, not cooked)
  • 1 cup toasted coconut flakes
  • 1 cup toasted pepitas (pumpkin seeds)

According to the blog, these Energy bites are 103 Calories from Fat 37 per serving. One serving is 65 grams.

Nutritional Facts

I love these Pumpkin Energy Bites because they are delicious and contain so many nutritious ingredients that help me feel full all morning long.

  • Dates: I love datess. They are sweet like candy, but also provide excellent health benefits. Dates may boost energy and brain health, might offer relief from intestinal disorders and animia and may prevent heart disease. Learn more in the article “12 Proven Health Benefits Of Dates” From Organic Facts
  • Pumpkin Puree: When I think of pumpkin puree, I think of pumpkin pie, which is delicious, but not exactly what I think of when being health concious. However, I have learned that eating pumpkin puree may help with digestion, preventing disease and building your immune system. Read more in “What Are The Health Benefits of Eating Pumpkin puree?” from Health Eating
  • Chia Seeds: are low in calorie and full of fiber, protein and other nutrients. Read more: “11 Proven Health Benefits of Chia Seeds From Healthline.”
  • Or Flaxseeds – while researching more about flaxseeds, I found “10 Surprising Benefits of Flaxseed Meal” from the blog a sweet pea chef, which also outline easy ways to incorporate flaxseed in your diet. I also learned flaxseed may help weight loss, lowering blood sugar, improve cholestoral reduce cancer risk and contains protein, Omega 3’s, fiber and many nutrients.
  • Ground Ginger. I always wondered if it made a different eating ground ginger versus fresh ginger. Most articles are unclear because I would google ground ginger and every article came back with Ginger not specifying if it was ground, fresh or both. So, I searched a little harder and found 9 Health Benefits of Ginger Powder In Your Diet from Anthony’s Goods and learned ginger powder helps in managing nausea, preventing stroke and heart disease, boosting your immune system, treating fungal infections including yeast infection prevention, easing inflammatory disorders, reducing pain, fighting cancer, treating diabetes and improving brain function and memory.
  • Old-Fashioned Oats: I love oats. They are filling and satisfying plus they are packed with nutrients and may help lower cholesterol and blood sugar levels. Read “9 Health Benefits Of Eating Oats and Oatmeal” From Healthline. Learn more ways to use Oats in Low-Calorie Overnight Oats.7
  • Coconut Flakes
  • Pumpkin Seeds are rich in antioxidants such as vitamin E which can help protect your body against many diseases. They also contain many valuable nutrients such as fiber, protein and magnesium. Learn more from “Top 11 Science-Based Health Benefits of Pumpkin Seeds” from Healthline.
Low-Calorie Breakfast

Banana Pumpkin Breakfast Shake from Dine and Dish

  • 1 banana
  • 1 cup pumpkin puree
  • 1/2 cup applesauce
  • 1/2 cup milk
  • 4 Tablespoons honey or 2 Tablespoons brown sugar
  • 1 teaspoon pumpkin pie spice
  • 2-3 cups ice depending on how thick you want your shake
  • whipped cream granola for garnish

More Low-Calorie Smoothies


I had a friend from Boston who was a chef that made the most amazing food and one dish that stands out, in particular, was her parfait. I am pretty sure it was not low-calorie, however, this recipe has 388 calories. A delicious way to start the day.

  • 3/4 cup canned pumpkin not pumpkin pie mix
  • 1 teaspoon agave nectar
  • 1/2 teaspoon ground ginger
  • 1/4 teaspoon ground cinnamon
  • 1/4 teaspoon ground nutmeg
  • 3/4 cup nonfat plain Greek yogurt
  • 1 cup granola your favorite kind
  • additional agave nectar if desired

Nutritional Facts

Greek Yogurt is a good source of protein and other nutrients such as B12, may benefit bone health, may help maintain a healthy body weight, may support gut health and may help with muscle recovery. Plus, Greek Yogurt is very versatile and can be used in many recipes. Read more: “Health Benefits of Greek Yogurt” From Healthline.

Pumpkin Chocolate Chip Granola Bars from Two Peas And Their Pod

  • 3 1/4 cups old fashioned oats
  • 1/2 teaspoon pumpkin pie spice
  • 1/2 teaspoon cinnamon
  • 1/4 teaspoon nutmeg
  • 1/2 teaspoon salt
  • ¾ cup brown sugar
  • ½ cup pumpkin puree
  • ¼ cup applesauce
  • ¼ cup honey
  • 1 teaspoon vanilla extract
  • 1 cup chocolate chips

Pumpkin Recipes

Healthy Pumpkin Smoothie Recipe for Fall from Crystal Karges Nutrition

  • 1 cup canned pumpkin puree
  • 1 medium ripe banana, frozen
  • 1 cup of unsweetened almond or soy milk (can also use regular milk – whole milk makes this smoothie especially creamy)
  • 1 Tbsp chia seeds
  • ½ tsp Vanilla extract
  • ½ tsp pumpkin pie spice (recipe below!)
  • 2-3 Tbsp pure maple syrup, sweetened to taste
  • 4-6 ice cubes


  • 1/2 cup Wholesome Yum Coconut Flour
  • 1/2 cup Wholesome Yum Blanched Almond Flour
  • 1/2 cup Besti Monk Fruit Allulose Blend
  • 1 tbsp Baking powder
  • 1 tbsp Pumpkin pie spice
  • 1/4 tsp Sea salt
  • 4 large Eggs
  • 3/4 cup Pumpkin puree
  • 1/2 cup Unsweetened almond milk
  • 1/2 cup Ghee (measured solid, then melted; can sub butter or coconut oil)
  • 1 tsp Vanilla extract
  • 3 tbsp Pumpkin seeds (for topping – optional)

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