23 Sweet & Savory Healthy Canned Pumpkin Recipes - Once Upon a Pumpkin (2024)

Break out your canned pumpkin because it’s time to make some delicious (and healthy!) sweet and savory pumpkin recipes with a can of pumpkin! Canned pumpkin is truly a fall superfood that you can do SO many things year-round and especially in the fall.

A fall superfood thanks to it’s nutritional benefits and versatility, canned pumpkin is definitely something you should be adding to your grocery cart this time of year! Packed with vitamin A, E, and C, plus fiber and antioxidants, canned pumpkin has many health benefits that make it a great vegetable to add various snacks and meals for a boost of nutrition.

Inexpensive and full of that fall flavor we know and love, as a dietitian I’m a big believer that you should always have a can or two of pumpkin puree in your pantry to use year round and especially in the fall. And let’s be honest, not many other fruits or vegetables (hello cauliflower I’m lookin’ at you!) can be used in as many ways as pumpkin can — in baked goods, savory dishes and so much more. Proving once again it’s the main character of the season!

Explore this list my sweet and savory (and healthy!) canned pumpkin recipes that are great to make all season long!

Is it Safe to Eat Canned Pumpkin Without Cooking it First?

The answer is absolutely yes. Canned pumpkin does not need to be cooked before eating. It is perfectly safe eaten in it’s puree form out of the can, in fact it’s used straight from the can in a lot of recipes that aren’t cooked. It’s also safe to give to your dog right out of the can too to help with digestive issues.

How Do you Sweeten Canned Pumpkin?

You don’t have to sweeten canned pumpkin in order to eat it. In fact, pumpkin is naturally a little sweet. You will find many of the baked good recipes on this page are sweetened naturally with maple syrup or honey which complement the flavor of pumpkin and give recipes just the right amount of sweetness. As a dietitian I strive to make healthier pumpkin recipes that are still just as delicious!

What Can I Use Canned Pumpkin For?

The real question here is what can’t canned pumpkin be used for?! One of the reasons I love pumpkin so much is because it’s incredibly versatile. Not many other fruits and vegetables can do and pair with so many other flavors both sweet and savory like pumpkin can. From baked goods like bread and bars, to savory things like soups, chilis and pasta, pumpkin can really do it all!

Adding canned pumpkin to recipes it such a great simple way to add more nutrition to anything that you’re eating. It adds more vitamin A, C, and E plus fiber and antioxidants and of course gives recipes that nice fall flavor.

You can use pumpkin in everything from smoothies, to pasta, and even homemade dog treats — truly the pumpkin possibilities are endless!

Canned pumpkin can also act as an egg replacer in most baked goods, making them vegan.

Recipes Using Canned Pumpkin

From the name of this website, it should come as no surprise that I have a lot of recipes using canned pumpkin that are perfect to enjoy during the fall season. Here are a few of my favorites!

Store any leftover pumpkin in a glass container in the fridge for up to a week or freeze chunks in an ice cube tray for longer. Don’t store pumpkin in the opened can in the fridge!

Easy Canned Pumpkin Recipes

These easy canned pumpkin recipes require only a few simple ingredients and a can of pumpkin. They come together quickly and anyone can make them!

1. Pumpkin Chickpea Blondies (GF & DF)

Pumpkin blondies made with chickpeas are are a fall favorite — nutritious and delicious, made gluten free with just a few simple ingredients, you will love these again and again!

2. Pumpkin Protein Cookie Energy Bites (GF & DF)

These pumpkin protein cookie energy bites are a nutritious snack to enjoy anytime in the fall. Naturally sweetened with honey and a great texture thanks to chewy oats and crunchy pumpkin seeds.

3. Frozen Pumpkin Smoothie (GF & DF)

I feel confident saying this is the best homemade pumpkin recipe out there — balanced with protein, fat and fiber for more staying power and packed with an amazing pumpkin taste!

4. Pumpkin S’mores Cookies (GF & DF)

Pumpkin puree, marshmallow and chocolate just go so well together, and a winning combination in these cookies that are perfect for the season! Made gluten free with simple ingredients and absolutely delicious.

5. Pumpkin Apple Baked Oatmeal

Perfect for breakfast in the fall, this pumpkin apple baked oatmeal recipe is an OG classic on this site and one I look forward to making every year. Packed with fiber thanks to the oats, apples and pumpkin puree and easy to make to have on hand for a few days.

Healthy Canned Pumpkin Recipes

Made lower in sugar an gluten and dairy free, these healthy canned pumpkin recipes are packed with nutrition and fall flavor — they make for great nutritious snacks this time of year.

6. Best Healthy Pumpkin Bread (GF & DF)

Made gluten free with almond and oat flour, this healthy pumpkin bread is more balanced and lower in sugar than typical coffee shop loaves — not to mention it’s super moist, delicious and full of pumpkin flavor!

7. Pumpkin Brownie Cookie Balls (GF & DF)

Chocolate and pumpkin come together for these delicious pumpkin balls that are half and half! These pumpkin brownie cookie balls make for a nutritious and fun snack in the fall.

8. Healthy Pumpkin Olive Oil Cake (GF & DF)

The perfect snack cake for a fall get together, this healthy pumpkin olive oil cake has a rich fall flavor with a light and fluffy texture. Topped with a maple cream cheese frosting, it’s perfect for the season.

9. Healthy Pumpkin Muffins (GF & DF)

Moist, fluffy and delicious, these healthy pumpkin muffins are the ultimate fall treat! Made gluten and dairy free and lower in sugar than most traditional pumpkin muffin recipes.

10. Mini No Bake Pumpkin Cheesecakes (GF & DF)

Perfect for stashing in your freezer to enjoy all season long these mini no bake pumpkin cheesecakes are made dairy free with cashews and a delicious spiced date nut crust.

Canned Pumpkin Dessert Recipes

Pumpkin and baked goods just go hand and hand in the fall and these are some of my favorite canned pumpkin dessert recipes that are the perfect scary movie watching snack or sweet treat to bring to a fall get together.

11. Pumpkin S’mores Bars (GF)

Truly the ultimate fall treat, these pumpkin s’mores bars couldn’t be more perfect for pumpkin season. Pumpkin, chocolate and marshmallow come together for an unforgettable treat!

12. Pumpkin Cheesecake Bars

A classic for the season, these pumpkin bars with a crumb topping are perfect if you want pumpkin cheesecake without making an entire cheesecake. They make for such a good Thanksgiving dessert!

13. Pumpkin Cheesecake Muffins

Fluffy pumpkin muffins with a cheesecake layer swirled into every bite are the ultimate fall muffin!

14. Pumpkin Swirl Brownies

These pumpkin swirl brownies scream halloween. If you’re a brownie lover, this brownie recipe with a pumpkin twist is for you!

15. Pumpkin Snickerdoodle Cookies

Sugar and pumpkin spice and everything nice, these pumpkin snickerdoodle cookies with white chocolate chips are so fun for the season. Add them to your fall baking list!

Canned Pumpkin Soup Recipes

You’ll love these pumpkin soup recipes with canned pumpkin. They are easy to make, packed with nutrition and really cozy for the fall season. I love how pumpkin complements so many savory flavors!

16. Pumpkin White Bean Chicken Chili

Perfect for a cool fall night, this pumpkin white bean chicken chili is easy to make with canned pumpkin, rotisserie chicken and just a couple of other ingredients. It’s one of my favorite savory ways to use pumpkin.

17. Creamy Vegan Pumpkin Soup

Fall is soup season and I’m all about this creamy pumpkin soup that warms the soul. Perfect for lunch paired with a sandwich or a salad.

18. Pumpkin Turkey Chili

Another classic recipe of mine, this pumpkin turkey chili is the ultimate cozy fall meal. Perfect for game day and meal prep this time of year!

Canned Pumpkin Recipes Savory

These savory recipes made with canned pumpkin are a delicious way to use pumpkin in appetizers, and main dishes that scream fall. My personal favorite is the pumpkin white wine orzo dish!

19. Pumpkin Honey Goat Cheese Dip

A fun fall appetizer made with canned pumpkin and goat cheese, this pumpkin honey goat cheese dip is great for a get together or casual snacking.

20. Pumpkin White Wine Pasta Sauce

Adding pumpkin puree to pasta sauce is such a good way to boost the nutrition. This sauce complements any noodle for a warm bowl of cozy fall flavor.

21. Pumpkin Baked Feta Pasta

My pumpkin twist on the viral baked feta pasta made with garlic, shallots, sage and feta, this pumpkin baked feta pasta is such a cozy and delicious fall pasta dish.

22. Pumpkin White Wine Orzo with Chicken

The perfect pumpkin meal for a cozy night in, this pumpkin white wine orzo with chicken is hands down my favorite savory way to use pumpkin. It’s absolutely perfect for fall!

23. Pumpkin Enchiladas

Smoky pumpkin enchilada sauce complements the cool avocado crema in this savory pumpkin recipe that’s a great weeknight staple. A well rounded meal that’s flavor packed and fun!

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