5 Sweet & Savory Pumpkin Recipes You Need To Try This Fall - BioTrust (2024)

With Labor Day right around the corner, this not only means 2020 is closer to coming to an end, but it signals cooler weather is on the horizon. With crisp fall weather comes the transformation of tree leaves and, of course, all things pumpkin.

What better way to kick off the season than with a few healthy and savory pumpkin recipes to get us in the mood? And let’s be honest, the quicker we can get to fall, the quicker we can get to the most wonderful time of the year (and then close the books on this year!).

5 Sweet & Savory Pumpkin Recipes

1. Pumpkin Spice Cold Brew

Ingredients:

• 8 cups water
• 1 cup ground coffee beans
• 1 cup heavy whipping cream
• 1/2 cup monk fruit
• 1 Tbsp pumpkin puree
• 1 tsp pumpkin pie spice
• 1 tsp vanilla extract

Directions:

Cold Brew Coffee:
You can either use your favorite cold brew coffee or follow my simple instructions to make your own.

1. Add ground coffee and 4 cups of water to a large container/pitcher and refrigerate for up to 24 hours.
2. Strain liquid to filter out the coffee grounds.
3. Add liquid back to pitcher with an additional 4 cups of water to dilute.

Pumpkin Cream:

1. Combine heavy cream, monk fruit, pumpkin puree, and pumpkin spice over medium heat.
2. Whisk gently until monk fruit dissolves.
3. Remove from heat and add vanilla extract.
4. Refrigerate until chilled.
5. Whisk or blend until cream consistency is achieved.

Add coffee to coffee mug, and top with cream. Enjoy!

Chef Note: You can also add a scoop of Ageless Multi-Collagen or Keto Elevate to up the nutrition even more.

Nutrition Information:
Yields six 2-cup servings

• Calories: 145
• Fat: 15 g
• Carbs: 2 g
• Fiber: 0 g
• Protein: 1.25 g

2. Pumpkin Spice Overnight Oats

Ingredients:

• 1/2 cup rolled oats
• 1/2 cup pumpkin puree
• 1/3 cup Greek yogurt
• 2/3 cup unsweetened almond milk
• 1 scoop Pumpkin Spice Low Carb
• 1 Tbsp chia seeds
• 1/2 tsp vanilla extract
• 1/2 tsp ground cinnamon

Directions:

1. Combine all ingredients and mix well.
2. Spoon into a jar with a tight-fitting lid.
3. Refrigerate overnight.
4. Enjoy!

Nutrition Information:
Yields 1 serving

• Calories: 446
• Fat: 17 g
• Carbs: 51 g
• Fiber: 14 g
• Protein: 25 g

3. Pumpkin Spice Hummus

Ingredients:

• 1 can chickpeas, drained
• 1 can pumpkin puree
• 2 Tbsp tahini
• 2 Tbsp extra virgin olive oil (EVOO)
• 1 tsp pumpkin pie spice
• 1 tsp cayenne pepper
• Salt and pepper, to taste

Directions:

1. Add chickpeas, pumpkin, tahini, and EVOO to blender or NutriBullet®.
2. Blend until smooth/creamy consistency.
3. Add spices and give a quick pulse.
4. Serve with chips or veggies.

Chef Note: If you want a real treat, whip up your own cinnamon pita chips—they pair well with this savoy pumpkin recipe.

Nutrition Information:
Yields 8 servings

• Calories: 128
• Fat: 7 g
• Carbs: 15 g
• Fiber: 5 g
• Protein: 4.25 g

4. Pumpkin Butternut Squash Soup

Ingredients:

• 1 butternut squash
• 4 cups broth
• 1 tsp pumpkin pie spice

Directions:

1. Preheat oven to 400 degrees F.
2. Pierce skin of butternut squash and place on baking sheet.
3. Bake until skin turns a lighter brown/tan color and is tender to the touch.
4. Remove seeds and add flesh to a blender or NutriBullet®.
5. Add broth, pumpkin pie spice, salt, and blend until smooth/creamy.
6. Heat over medium heat until desired temperature.
7. Enjoy!

Chef Note: If you prefer a sweeter taste, you can add one to two tablespoons of maple syrup, but I have never thought it needed it—the butternut squash is just sweet enough!

Nutrition Information:
Yields 4 servings

• Calories: 52
• Fat: 0 g
• Carbs: 9 g
• Fiber: 1.5 g
• Protein: .75 g

5. Pumpkin Chili

Ingredients:

• 1 pound ground turkey
• 1 can white beans
• 1 can diced tomatoes (I like using Rotel®)
• 1 can pumpkin puree
• 1 cup broth
• 1 yellow onion
• 1 bell pepper (I prefer red, orange, or yellow over green)
• 4 garlic cloves
• 2 Tbsp chili powder
• 1 Tbsp cocoa powder
• 1 Tbsp pumpkin pie spice
• 1 tsp cumin
• 1 tsp cayenne pepper
• Salt and pepper, to taste

Directions:

1. Sauté onion, bell pepper, and garlic over medium heat.
2. Add ground turkey and cook until brown.
3. Add remaining ingredients and cook down until everything is heated thoroughly and incorporated.
4. Garnish with your toppings of choice.
5. Enjoy!

Chef Note: I am a huge fan of crockpot cooking, so I prefer to sauté the onion, bell pepper, and garlic, then cook the meat, and add all ingredients to a crockpot to simmer for a few hours.

Chef Note: My favorite toppings for this savory pumpkin recipe are an avocado and Greek yogurt.

Nutrition Information:
Yields 4 servings

• Calories: 296
• Fat: 7.5 g
• Carbs: 34 g
• Fiber: 8 g
• Protein: 24 g

Cristina Powell, PN1, ME-3, CMS

Cristina is a Metabolic Effect L3 Nutrition Consultant and a Precision Nutrition L1 Nutrition Coach. Cristina's passion is to help others discover how great their bodies are meant to feel through healthy eating and an active lifestyle. In her free time, Cristina enjoys drinking the CrossFit kool-aid, soaking up the sun on the coast of the Carolinas, and raising her two amazing daughters, who are active in soccer, tee-ball, basketball, and CrossFit Kids. She enjoys creating great-tasting recipes and helping others adopt a healthy lifestyle.