The Most Delicious Vegan Pumpkin Recipes

When you think of pumpkin, your mind might go straight to pumpkin pie, pumpkin spice lattes, or cozy fall recipes. But did you know that pumpkin is actually one of the most nutrient-dense foods you can eat? This bright orange squash is low in calories, packed with vitamins, and full of antioxidants that support your overall health. Whether you’re enjoying it in soups, smoothies, or baked goods, pumpkin is a seasonal favorite that’s worth adding to your diet year-round. Have fun trying these 10 pumpkin sweet and savory pumpkin recipes plus a DIY Pumpkin Spice recipe.

Pumpkin Nutrition at a Glance

Pumpkin is naturally low in calories but rich in important nutrients. One cup of cooked pumpkin contains:

• Calories: about 50
• Fiber: nearly 3 grams
• Vitamin A: over 200% of the recommended daily intake
• Vitamin C, E, and potassium: significant amounts
• Antioxidants: including beta-carotene and other carotenoids

This nutrient profile makes pumpkin a fantastic addition to a healthy, whole food, plant-based lifestyle.

1

Pumpkin  Banana Chocolate Chip Muffins

A delicious healthy muffin that is like by children and adults!

Check out this recipe

2

Pumpkin Pie Smoothie

This Pumpkin Pie Smoothie is like dessert in a glass—but made with wholesome, plant-based ingredients you can enjoy for breakfast, a snack, or even after dinner.

Check out this recipe

3

Chocolate Pumpkin Oatmeal

A quick and easy filling breakfast or dessert. I love the combination of pumpkin and chocolate.

Check out this recipe

4

Easy Pumpkin Curry

A simple and easy pumpkin curry that will quickly become a favorite recipe for fall.

5

Pumpkin Pie Dip

A delicious and nutritious dip/ spread that tastes like pumpkin pie. Enjoy with your favorite pancakes, waffles, muffins and even fresh fruit.

Check out this recipe

6

Pumpkin Oat Waffles Gluten Free

Check out this recipe

7

Cran – Apple Pumpkin Baked Oatmeal

A delightful way to change up your morning oats. Baked into a bar!

Check out this recipe

8

Pumpkin Peanut Butter Dip

A creamy combination of pumpkin and peanut butter powder come together with warm spices like cinnamon and vanilla. Sweetened with dates this is so healthy and scrumptious you can enjoy it for breakfast on your pancakes, waffles, muffins and toast.

Check out this recipe

9

Joanie’s Pumpkin Black Bean Soup

It uses simple pantry ingredients and takes only minutes to make in the Instant Pot pressure cooker. What’s not to love about that?

Check out this recipe

10

Pumpkin Spice Oat Muffins & Cookies

Delightful fall spices abound in these hearty muffins and cookies.

Check out this recipe

11

DIY Pumpkin Pie Spice

Do It Yourself Pumpkin Pie Spice

Check out this recipe

Easy and Delicious Ways to Add Pumpkin to Your Diet

Pumpkin isn’t just for dessert—it’s incredibly versatile in savory and sweet recipes. Here are a few plant-based ways to enjoy it:

• Pumpkin Soup or Chili – Add pumpkin puree for creaminess and extra nutrients.
• Pumpkin Smoothies – Blend with bananas, almond milk, and cinnamon for a seasonal treat.
• Baking Substitute – Use pumpkin puree in place of oil or butter in muffins, breads, or pancakes.
• Oatmeal Upgrade – Stir pumpkin into oatmeal or overnight oats with pumpkin pie spice for a comforting breakfast.

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