5 Pumpkin Recipes to Make You Smile This Fall

By: Ashley Martinez, MFN, RD, LD, NASM-CPT

From pumpkin spice lattes, to pumpkin chili, to even pumpkin burgers, the season for this glorious vegetable has arrived. It’s time for pumpkin to have its moment and I’ve got five of my favorite pumpkin recipes to share with you all below! These recipes are nutrient dense, on trend, and packed with all the good stuff. Make any of these recipes for a family gathering and you’ll have your family members talking for days. Cheers to the season of pumpkin!

Pumpkin Elote

Serves: 8
Prep: 10 minutes | Cook: 10 minutes | Total: 20 minutes


  • ½ cup pumpkin puree
  • ½ cup plain Greek yogurt
  • ½ Tbsp. lime juice
  • 4 ears corn
  • ½ cup Cotija cheese
  • Tajin, to taste
  • Canola oil cooking spray
  • ½ bunch of cilantro, chopped


  1. Heat grill and spray corn with cooking spray. Once heated, place on the grill. Rotate once char marks are achieved.
  2. Meanwhile, in a bowl, mix pumpkin, plain Greek yogurt and lime juice together.
  3. Once corn is cooked, use a brush to coat the pumpkin mixture on the corn. Top with chopped cilantro, Cotija cheese and a pinch of tajin.

Pumpkin Hummus + Pepitas

Serves: 6-8
Prep: 10 minutes | Cook: 0 minutes | Total: 10 minutes


  • 1 cup pumpkin
  • 4 Tbsp. tahini
  • 1 Tbsp. olive oil
  • ½ tsp. salt
  • 2 Tbsp. lemon juice
  • 1 tsp. chili powder
  • 3 garlic cloves
  • 1 can (15 oz.) chickpeas
  • ½ tsp. cumin
  • 1 zucchini, sliced with a diagonal cut
  • 1 yellow squash, sliced with a diagonal cut


  1. Using a food processor, blend all ingredients (except the pepitas, yellow squash and zucchini) together and slowly add the oil.
  2. Transfer to a bowl and top with pepitas. Serve with vegetables for dipping.

Pumpkin Coconut Curry Sauce

Use this with a stir-fry, on top of chicken, or even to mix with your savory oatmeal!

Prep: 10 minutes | Cook: 15 minutes | Total: 25 minutes


  • 2 Tbsp. canola oil
  • 2 garlic cloves, minced
  • 1.5 Tbsp. curry powder
  • 1.5 cups light coconut milk
  • ½ cup pumpkin puree
  • 2 Tbsp. low-sodium soy sauce
  • Kosher salt, to taste
  • Lemon zest, to taste


  1. In a bowl, combine light coconut milk, pumpkin, low sodium soy sauce, curry powder and a pinch of kosher salt. Whisk ingredients together.
  2. Heat a medium size saucepan and add canola oil. Sauté garlic and then add in the coconut-milk mixture and bring to a boil. Cook until the sauce thickens and reduce to a simmer.
  3. Top with fresh lemon zest.

Pumpkin Risotto

Serves: 4
Prep: 10 minutes | Cook: 5 minutes | Total: 15 minutes


  • 2 cups cauliflower rice
  • 2 Tbsp. butter
  • 2 garlic cloves, minced
  • ¼ tsp. sage
  • ¼ tsp. salt
  • ½ cup pumpkin puree
  • ¼ cup unsweetened almond milk
  • ½ cup low sodium broth
  • ¼ cup Parmesan cheese


  1. Using a large skillet, melt butter and sauté minced garlic.
  2. Add in cauliflower and sauté for 3-5 minutes.
  3. Add in broth, pumpkin and almond milk.
  4. Mix in cheese, sage and salt. Serve once hot.

Turmeric Roasted Fall Vegetables

Serves 8-10
Prep: 15 minutes | Cook: 25 minutes | Total: 40 minutes


  • 2 cups pumpkin, diced
  • 1 cup butternut squash, diced
  • 1 cup purple potatoes, diced
  • 1 cup Brussels sprouts, sliced in half
  • 2 Tbsp. canola oil
  • 2 tsp turmeric
  • Salt, to taste
  • Pepper, to taste


  1. Heat oven to 400° F.
  2. Arrange produce on a baking sheet, mixing vegetables with oil, turmeric, salt and pepper (to taste).
  3. Roast for 20-25 minutes until vegetables are golden brown. Serve.

Disclaimer: This information is educational only and not providing healthcare recommendations. Please see a healthcare provider.

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