It’s FALL and pumpkins are EVERYWHERE so now what do we do with them? Let’s get cooking! These pumpkin recipes are a mix between sweet and savory, some with a little kick! Most are dairy-free and if not can be easily adapted. We are surrounded by all things pumpkin spice and most of the time in the form of lattes or desserts. And while I LOVE both of those, I wanted to try out some new recipes using up all those cans of pumpkin puree in my pantry but also wanted to try out roasting pumpkin as well!
Pumpkin is packed with nutrients making it a great vegetable to add into your favorite meals. It is rich in Vitamin A with small amounts of magnesium, phosphorus, zinc, folate and several B vitamins. In addition to being packed with vitamins and minerals, pumpkin is also relatively low in calories due to its high water content. It is full of antioxidants that may reduce your risk of chronic diseases and packed with vitamins that may boost your immune system. Lastly, it is very high in beta-carotene, a carotenoid that your body turns into vitamin A.
Pumpkin Nutrition Facts:
One cup of cooked pumpkin (245 grams) contains:
- Calories: 49
- Fat: 0.2 grams
- Protein: 2 grams
- Carbs: 12 grams
- Fiber: 3 grams
- Vitamin A: 245% of the Reference Daily Intake (RDI)
- Vitamin C: 19% of the RDI
- Potassium: 16% of the RDI
- Copper: 11% of the RDI
- Manganese: 11% of the RDI
- Vitamin B2: 11% of the RDI
- Vitamin E: 10% of the RDI
- Iron: 8% of the RDI
So let’s get cooking’!
How To Roast Pumpkin
If you have never roasted a pumpkin before it may seem a bit intimidating. But I can promise you it’s simple! And also a great way to try out pumpkin beyond the cans of puree!
Start by preheating your oven to 425°.
Next, cut your pumpkin in half and clean out the seeds. You can reserve seeds for roasting later!
Then, cut each of the halves into wedges. Now it is easy to cut the skin off and cube the pumpkin!
Place the cubes on a baking sheet, toss with EVOO, S&P and they’re ready to go. Roast for about 30 minutes or until tender.
Once you have the roasted pumpkin there are tons of new ways to cook with it! You can easily substitute it in your butternut squash recipes or get creative!
Here are some yummy savory and sweet pumpkin recipes using the roasted pumpkin and the good ‘ol canned puree.
Pumpkin Pizza
I LOVE grilled pizzas and this is becoming one of my favorites! This savory and sweet pumpkin recipe will have you roasting pumpkin more often! If you love this one, also check out my Apple, Goat Cheese, Prosciutto and Caramelized Onion Pizza!
Pumpkin Pizza
Ingredients
- 1 flatbread or Naan
- 1 cup roasted pumpkin diced, (can used butternut squash)
- 1 tbsp extra virgin olive oil
- salt and pepper to taste
- 1/2 tsp Italian seasoning
- 1/3 cup red onion thinly sliced
- 2 oz goat cheese
- 1/2 cup arugula
- 2 tbsp hot agave (agave simmered with red pepper flakes)
Instructions
- Preheat the grill.
- Brush the EVOO over your flatbread and sprinkle with salt, pepper and Italian seasoning.
- Top the flatbread with the onion, goat cheese and diced pumpkin. Grill until the cheese is melted and the bread is toasted.
- Top with the arugula and hot agave. Slice and serve
Dairy-Free Pumpkin Pasta with Chicken and Spinach
This is the perfect weeknight dinner! This pumpkin recipe is creamy and satisfying! Using some pre-cooked ingredients like rotisserie chicken keeps the cooking time to about 15-20 minutes!
Dairy-Free Pumpkin Pasta with Chicken and Spinach
Ingredients
- 8 oz rotini pasta
- 1 tbsp extra virgin olive oil
- 2 cloves garlic minced
- 1 cup pumpkin puree canned
- 1/4 cup coconut milk full fat, canned
- 1/2 tsp pumpkin pie spice (cinnamon, ginger, nutmeg, allspice)
- salt and pepper to taste
- 3 cups baby spinach
- 1/2 cup parmesan cheese I used Violife dairy-free
- 2 cups cooked chicken rotisserie
Optional toppings: chopped pecans or walnuts, additional parmesan cheese, hot sauce for a kick
Instructions
- Cook the pasta according to package instructions. Drain and set aside.
- While the pasta cooks heat the EVOO in a large skillet. Add the minced garlic. Whisk in the pumpkin puree and coconut milk until smooth.Add the vegetable broth, pumpkin pie spice, salt and pepper. Stir until combined.
- While the pasta cooks heat the EVOO in a large skillet. Add the minced garlic. Whisk in the pumpkin puree and coconut milk until smooth.Add the vegetable broth, pumpkin pie spice, salt and pepper. Stir until combined.
- Stir the pasta into the sauce and toss to coat. Top with optional nuts, cheese, or hot sauce.
Pumpkin, Kale, Peppers and Goat Cheese Frittata
I know what you’re thinking “Pumpkin for breakfast??” YUP. But frittatas are a great breakfast, lunch or dinner. They are a perfect make ahead meal packed with veggies and cheese!
Pumpkin, Kale, Peppers and Goat Cheese Frittata
Ingredients
- 1 tbsp extra virgin olive oil
- 1 1/2 cups pepper and onions strips (I used frozen)
- 2 cups baby kale
- 6 eggs large
- 1 1/2 cups roasted pumpkin
- 2 oz goat cheese
- salt and pepper to taste
Instructions
- Pre-heat the oven to 350°
- Heat the EVOO in a large skillet. Add peppers and onions cooking until they defrost. Add in the baby kale cooking until wilts.
- While the vegetables are cooking whisk the eggs and S+P.
- Pour the eggs over the vegetables. Evenly crumble the goat cheese on top. Cook until the sides set.
Dairy-Free Baked Pumpkin Mac and Cheese with Bacon
Ok, this dairy free mac and cheese is AH-MAZING. Mac and cheese is the ultimate comfort food and when I was coming up with my list of pumpkin recipes to make this was top of the list. Making recipes dairy-free, and taste good can be a challenge. But I am up for that challenge any day! I used Violife brand cheese for all the cheeses listed below! They are by far my favorite dairy-free cheese. This one may take a little more time but sooooo worth it.
Dairy-Free Baked Pumpkin Mac and Cheese with Bacon
Ingredients
- 16 oz elbow pasta
- 8 slices bacon
- 4 tbsp plant-based butter
- 4 tbsp flour
- salt and pepper to taste
- 1/4 tsp garlic powder
- 1 1/2 cups almond milk
- 4 oz dairy-free Cream cheese
- 1 cup dairy-free Cheddar cheese
- 1 cup dairy-free Mozzarella cheese
- 3 slices dairy-free smoked provolone
- 15 oz pumpkin puree canned
- 2 tbsp sage fresh
- 1 cup panko bread crumbs
- 1 1/2 tbsp extra virgin olive oil
Instructions
- Preheat oven to 400°
- Line a baking sheet with foil, place bacon on sheet and bake for 15-20 minutes until crispy. Let cool and drain on a paper towel. Crumble and set aside.
- Turn the oven down to 350°
- Cook the elbows according to package instructions. Drain and set aside.
- While pasta is cooking melt the butter in a large sauce pan.Once melted add in the flour, salt, pepper and garlic powder. Continue whisking while slowly adding in the almond milk allowing it to thicken.
- Slowly add in the cream cheese, cheddar, mozzarella, and provolone cheeses one cup at a time allowing the cheese to melt. Note that dairy free cheese melts slower than regular cheese.
- Stir in the pumpkin, bacon and sage. Reserve some of the bacon for the top. Add in the cooked pasta and mix together.
- In a small bowl mix together to panko, parmesan and EVOO.
- Pour the mac and cheese into a large baking dish. Top with the panko mixture.
- Bake for 30 minutes until hot, bubbly and the bread crumbs are golden brown. Top with the extra bacon and serve!
Pumpkin Chocolate Chip Cookies- DAIRY FREE!
Ok, so I couldn’t make all these amazing pumpkin recipes and not include a sweet dessert. And pumpkin chocolate chip cookies are amazing. However, they usually contain milk chocolate and butter which leave me with a stomach ache. For this recipe since baking is a science, I adapted a recipe from The Food Network to make it dairy free! They came out light, fluffy and full of melted chocolate!
Pumpkin Chocolate Chip Cookies- DAIRY FREE!
Ingredients
- 1 cup plant-based butter
- 1 cup white sugar
- 1 cup light brown sugar
- 2 eggs large
- 1 tsp vanilla extract
- 1 cup pumpkin puree canned
- 1/2 tsp salt
- 3 cups all-purpose flour
- 2 tsp baking soda
- 2 tsp pumpkin pie spice (cinnamon, ginger, nutmeg, allspice)
- 2 cups Enjoy Life Semi Sweet Chocolate Mega Chunks
Instructions
- Pre-heat oven to 350°
- Using a mixer beat the butter until smooth. Add in the white and brown sugar. Beat until fluffy.
- Beat in the eggs 1 at a time. The add in the vanilla and pumpkin
- In a large bowl mix the dry ingredients: flour, baking soda, pumpkin pie spice, and salt. Slowly add the flour mixture into the wet, beat until mixed. Stir in the mega chunks.
- Scoop the cookie dough onto cookie sheets about 1 heaping tbsp per cookie.
- Bake for 15-20 minutes until the cookies are browned on the edges.
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