Pumpkin, Falls Superfood - Recipes

Updated for 2025 with new photos and a cozy fall recipe intro!

Pumpkin, Falls Superfood. More than a pie or a Jack O Lantern. Easy, Cozy Favorites for the Season

Fall is here, and that means it’s officially pumpkin everything season, and I’m not sad about it. From classic comfort bakes to nourishing sips, pumpkin is more than just a trendy flavor; it’s a true fall superfood packed with vitamins, fiber, and cozy vibes. I’ve gathered all my favorite pumpkin recipes in one place so you can stir, sip, and snack your way through the season with ease.

Whether you’re craving a post-walk smoothie, a soft batch of cookies for your next book club, or a pumpkin-packed breakfast to kick off your writing day, this roundup has something deliciously simple for you.

Our favorite pumpkin recipes are below. Click to skip why Pumpkin is so good for you!

Pumpkin is a nutrient-dense winter squash. It’s packed with fiber, potassium, magnesium, Vitamins A, C, E, and K. It’s 95% water, so it is also very hydrating.

Nutrition facts for 1 cup of pumpkin

7g fiber 25% DV
2g Protein
5% DV Calcium
10% DV Potassium
13% DV Magnesium
17% DV Iron
9% DV Vitamin C
209% DV Vitamin A
20% DV Vitamin E
37% DV Vitamin K
16500 ug beta carotene

Pumpkin is more than just a sweet treat.

When we hear pumpkin, we think of cinnamon, nutmeg, pies, and lattes. All of those delicious holiday treats. However, pumpkin is mild and earthy by itself. Its creamy texture resembles yogurt. It can be used as a substitute for oils or fats in baking. You can also use it to thicken soups or stews. Its mild flavor usually enhances the other spices in the dish rather than overpowering it.

Why do the nutrients in pumpkin matter?

98% of Americans do not get enough potassium. Potassium deficiency can lead to several health problems: digestive issues, abnormal heart rhythm, muscle cramps, and weakness, to name a few.

Unfortunately, most Americans are not getting enough micro-nutrients in general. This leads to health conditions that are hard to diagnose. Things like fatigue, brain fog, and immune suppression can all be caused by a lack of enough micronutrients. Many of these nutrients work together if one isn’t right, the others will follow. For example, the body needs magnesium to absorb calcium and vitamin D properly. It’s like Jenga if too many pieces are removed, the tower will fall.

Pumpkin is low in calories, carbs, and natural sugars, making it a great food to add to any diet. It’s easily digestible and can soothe both constipation and diarrhea. Even pets with digestion issues can benefit from eating pumpkins. I have seen it help dogs with sensitive stomach and digestion problems.

Nature has a way of providing us with everything we need, but changing dietary habits can be hard.

Often, our diet is lacking in fiber and vegetables in general. Getting three servings of fruits and vegetables each day can be tricky, if not overwhelming. Adding pumpkin to your smoothies, soups, breads, and sauces is an easy way to sneak in more veggies without drastically changing your favorite dish. I know pumpkin is technically a fruit, but its nutrient content more closely resembles its vegetable cousin.

Beware of pumpkin season, it’s usually loaded with added sugars.

During fall, pumpkin everything comes out. We all have waited for this season for a whole year! That Starbucks pumpkin latte is calling to us! Those bright orange pumpkin muffins and cakes in the store look like a perfect fall treat.

Unfortunately, these treats are loaded with added sugar, preservatives, and food coloring. The health benefits I just spoke of are practically non-existent. Some Pumpkin treats don’t even have pumpkin in them!

Americans consume, on average, three times the amount of the daily recommended sugar intake. That’s bad news for our health. Too much sugar combined with micro-nutrient deficiencies is a recipe for total body disaster!

Our recipes are lower in added sugar, do not have preservatives or added colors, and use real pumpkin!

We are always creating new recipes that use pumpkin! It’s spooky season food! Below is a current list of our delicious recipes!

I hope you enjoy them and the added health benefits you’ll get from eating more pumpkin!

Our favorite pumpkin recipes.

Stay Cozy All Season

Want more seasonal recipes and cozy inspiration? Subscribe to my newsletter for fall treats, book news, and a free cozy mystery novella!
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Pin this roundup to your fall food board so it’s easy to revisit all season.
Tried one of these recipes? Let me know in the comments

🎃“Ahh, You didn’t tell me you were gonna kill it!” – Linnus, the peanuts gang.

As always, thanks for stopping by for some Salty Inspirations.

Pumpkin, Falls Superfood. More than a pie or a Jack O Lantern. Easy, Cozy Favorites for the Season