6 Pumpkin Recipes for Your Holiday Meal Prep

From sweet to savory, these six healthy pumpkin recipes will have your holiday meal prep jumping for joy all pumpkin season long.

When the fall and winter season roll around, I’ve got pumpkin on the brain.

I feel bad for the pumpkin sometimes, because it really doesn’t get the credit it deserves as being such a versatile ingredient. It’s fabulous in both in sweet and savory dishes alike, and I’ve got both kinds of recipes ready to go in this pumpkin recipe roundup!

Jump ahead to:

6 Pumpkin Recipes for Fall

My original pumpkin recipe round included just four of my favorite pumpkin recipes. But I’ve updated this post to include two of my newest additions to the pumpkin recipe family, my pumpkin pie smoothie and savory southwest pumpkin soup.

And I gotta tell ya’, pumpkin lovers. I think you’re going to like them. (Like, a lot.)

What is a Pumpkin Anyway?

Is it a fruit? A squash?

Well, technically both. Pumpkins are classified as a fruit because they’re a seed-bearing structure that develops from the flowering portion of a plant. But it’s also part of the squash family under the umbrella of the cucurbitaceae.

So, it’s a fruit that’s a type of squash. But if pumpkins had feelings, I feel like they’d identify more strongly with their squashy heritage than their fruity one. (Although as a non-squash myself, I could be jumping to conclusions… but I digress.)

But one thing that the pumpkin is most definitely, is delicious. So here are six recipes for your holiday meal prep!

Protein-Packed Kodiak Pumpkin Muffins

It’s no secret I love a good protein muffin.

My Kodiak Cakes muffin recipes were actually one of the first things to take off on the blog and go viral on Pinterest.

They’re quick and ridiculously easy to throw together in a pinch and contain double the amount of protein as other Kodiak muffin recipes (with a fraction of the calories/fat).

These Kodiak Cakes pumpkin muffins are no exception and also full of pumpkin spice goodness.

These muffins are high-protein, low-fat and low-calorie with tons of amazing flavor. Check out the nutrition stats (per muffin) below.

Nutritional Info and Macros per Muffin:

Calories: 125
Carbs: 19 grams
Fat: 1.6 grams
Protein: 8.1 grams

You can find the full recipe by clicking here.

Roasted Pumpkin & Quinoa Salad

This salad brings out the savory side of the pumpkin with roasted pumpkin cubes and pairs it with the sweet, sharp and salty flavors of craisins, blue cheese and walnut to create a holiday fiesta on your taste buds.

I’ve made this as a side dish for a holiday gatherings and dinner parties and it’s always a hit.

I also like to bring a salad to most any get-together or social gathering just to give myself a constructive option.

That way, I can start off with a bowl of salad to help fill me up a little and have a little more self-control as I enjoy all of the other great foods and dishes.

Nutritional Info per serving:

Calories: 268
Carbs: 32.8g
Fat: 13.2g
Protein: 12.5g

You can find the full recipe by clicking here.

Pumpkin Pie Protein Smoothie

There are a lot pumpkin spice smoothies out there, but none of them are as great as this one.

I’ve noticed many of them were either a little bland or lacked a well rounded nutritional profile. This smoothie not only taste like a piece of pumpkin pie, it also delivers a healthy nutrient-dense boost.

This bad boy packs a balanced macronutrient range of healthy fats, carbohydrates and protein to serve as a more significant meal source with than other smoothies.

Nutritional Info per Smoothie:

Calories: 437
Carbs: 28g
Fat: 13.5g
Protein: 30g

You can find the full recipe by clicking here.

Savory Southwest Pumpkin Soup

I’m personally not a big fan of sweet soups.

Many of the pumpkin soup recipes I had come across online were sweet or seemed higher in calorie with little to no protein content.

I wanted to create a savory soup that offered a more nutritionally balanced range of macro nutrients. And that’s exactly what I did.

This pumpkin soup is smooth, hearty and filled with all kinds of savory goodness. It’s the perfect thing to warm you up on a chilly fall or winter day.

Nutritional Info per serving:

Calories: 155
Carbs: 15.3g
Fat: 6.4g
Protein: 12g

You can find the full recipe here.

Gluten-Free Pumpkin Muffins

Seriously. No such thing as too many muffins.

They’re crammed with complex carbs and fiber to fuel you through your day and won’t leave you feeling like you’re chewing on cardboard like other gluten-free baked goods that may have left you sad in the past.

(Because some cardboard GF muffin recipes have certainly made me sad.)

These are great for when you’re running on a hectic schedule. They’re breakfast or afternoon snack on-the-go to help keep you full, fueled and on track with your nutrition goals.

Rushing between classes, meetings, errands or a tough day adulting? Grab a muffin.

Busy keeping your kids clothed, fed and on time to school or events during the week? Throw a muffin at them. Boom. Well fed and healthy. Parent of the year award, here you come.

INGREDIENTS:

1 and 1/4 cup oat flour (ground old-fashioned rolled oats)
1/2 Cup almond flour (you can make your own)
1 Scoop vanilla SFH Pure Whey protein powder
1/2 Cup coconut sugar, plus some to sprinkle
1 Cup pureed pumpkin
1/2 Large banana, mashed
1/2 Cup low-fat eggnog (or soynog)
3/4 Cup applesauce
1 Tablespoon ground flaxseed
1 Teaspoon vanilla extract
2 Teaspoons pumpkin spice
1 Teaspoon cinnamon
2 Teaspoons baking powder
1/2 Teaspoon salt
1 Egg
Coconut oil

Combine dry ingredients (except for coconut sugar) in a large bowl and set aside.

In another bowl, beat together egg and coconut sugar. Add the other wet ingredients (except for coconut oil) and blend together. Gradually stir in the dry ingredients until well combined.

Lightly coat a muffin tin with coconut oil before pouring in your batter and then give each muffin a crowning sprinkle of coconut sugar. Bake at 350°F for 15-20 minutes, or until they pass the toothpick test.

Pumpkin Pizza

Okay. I know what you’re thinking: “Pumpkin on pizza? That’s crazy.”

It is crazy. Just so crazy that it works and is absolutely delicious.

People really don’t give the pumpkin enough credit for its savory versatility.

The great thing about this is that it’s a very adaptable recipe.

Don’t consume dairy? No problem. Swap the mozzarella for a dairy-free cheese substitute. Living that gluten-free life? Substitute a pre-made gluten-free pizza crust.

This is also a great family dinner night activity. Let the whole fam get involved making their own individual pizzas (just don’t let them see how you make the sauce)

INGREDIENTS:

2 pre-made 6-inch thin crust, whole wheat pizza crust (or gluten-free)
1/2 Cup low-fat mozzarella cheese (or vegan cheese)
1/4 Cup pureed pumpkin
1/4 Cup pureed butternut squash
1 Tablespoon tomato paste
1 Garlic clove, diced
1 Tablespoon Italian seasoning
1 Cup of cubed pumpkin, seeded and skin peeled
Coconut oil or coconut cooking spray
Garlic powder
Salt and pepper

Place the pumpkin cubes on a baking tray and lightly coat in coconut oil, then evenly dust with garlic powder, salt and pepper. Bake at 350° for 10 minutes and remove from heat.

Combine pumpkin, squash, tomato paste, Italian seasoning and garlic in a bowl, mixing well to create your pizza sauce.

Assemble your pizzas by coating the crusts with an even layer of the pumpkin pizza sauce, a dash of salt, mozzarella and pumpkin cubes. Bake 350° for another 10 minutes, or until cheese turns a golden brown. Remove from heat and enjoy!

Related Fall Recipes:

Related Soup Recipes

French Kale and Onion Soup
Savory Squash Soup

Related Muffin Recipes

Chocolate Peppermint Kodiak Muffins
Blueberry Kodiak Muffins
Apple Spice Kodiak Muffins
Gingerbread Kodiak Muffins
Pumpkin-Apple Spice Kodiak Protein Pancakes

Originally published 11-23-2017. Updated 10-28-2020.