Autumn is the perfect time to enjoy pumpkin in your cooking. These easy autumn pumpkin recipes are packed with flavor, nutrients, and seasonal charm. Whether you’re looking for a cozy breakfast, a light dessert, or a hearty salad, these healthy pumpkin recipes are perfect for bringing autumn flavors to your table.

Recipe 1: Poached Pumpkin with Greek Yogurt and Tahini

This healthy pumpkin recipe combines tender poached pumpkin with creamy Greek yogurt, nutty tahini, and warming cinnamon. It’s a simple, flavorful dish perfect for breakfast, a light dessert, or a wholesome snack.

Serves 2

Ingredients:

• 400g flavorful pumpkin (use Crown Prince or other sweet pumpkins; avoid bland jack-o’-lantern varieties)

• 25g walnuts, roughly chopped

• 200g whole, live Greek yogurt

• 1 teaspoon cinnamon powder (plus extra for dusting)

• 1 teaspoon vanilla extract

• 20g tahini

• Optional: a drizzle of honey for added sweetness

Why this recipe works:

• Cinnamon can help reduce blood sugar spikes while adding warm autumn flavor.

• Tahini adds healthy fats and depth of flavor to this healthy pumpkin recipe.

• Greek yogurt provides protein and creaminess, balancing the natural sweetness of pumpkin.

Instructions:

1. Cut the pumpkin into wedges and boil for 15–20 minutes, or until tender. Choosing a pumpkin with rich orange flesh maximizes flavor in this easy autumn pumpkin recipe.

2. While the pumpkin cooks, mix Greek yogurt with cinnamon, vanilla extract, and tahini in a bowl. Taste and adjust flavors. Optionally, add a small drizzle of honey for sweetness.

3. Divide the yogurt mixture into two serving bowls. Drain the pumpkin wedges and place them on top of the yogurt.

4. Scatter the walnuts and lightly dust with cinnamon. Serve immediately for warm pumpkin, or cool slightly before serving.

Nutrition per serving: 9g net carbs, 0g fibre, 12g protein, 12g fat, 267 kcal

Tip: Look for knobbly-skinned green or grey pumpkins at farmers’ markets — they are far more flavorful than standard carving pumpkins.

Recipe 2: Roasted Pumpkin Salad with Mozzarella and Lemon-Pumpkin Seed Pesto

This healthy pumpkin recipe is perfect for lunch or dinner. Roasted pumpkin wedges are paired with fresh mozzarella and a zesty, nut-free lemon-pumpkin seed pesto for a dish that is both hearty and flavorful.

Serves 4

Ingredients:

• 1 small pumpkin or squash (700g–1kg)

• 1 large onion, cut into 8 wedges

• 5 tbsp extra virgin olive oil

• 3 sprigs rosemary, 6 sprigs thyme

• 2 x 125g mozzarella balls, drained

• 125g rocket, watercress, or baby spinach leaves

• Salt and freshly ground black pepper

For the Pumpkin Seed, Parsley & Lemon Pesto (Serves 8):

• 50g pumpkin or mixed seeds

• 50g Parmesan or other hard cheese, finely grated

• 25g parsley (stems and leaves)

• Zest and juice of 1 lemon

• 75ml extra virgin olive oil

• 1 small garlic clove

• 75ml cold water

Instructions:

1. Preheat oven to 220°C/200°C fan/425°F/gas mark 7.

2. Cut pumpkin in half, remove seeds and stringy flesh, and slice into 2.5cm wedges. Lay on a baking tray with onion wedges.

3. Drizzle with olive oil, season generously, and toss everything together so each piece of pumpkin is coated.

4. Tuck rosemary and thyme under the pumpkin to infuse flavor without burning.

5. Roast for 25–30 minutes until pumpkin is lightly browned and tender.

6. While roasting, make the pesto by combining pumpkin seeds, Parmesan, parsley, lemon zest and juice, olive oil, garlic, and water in a food processor. Blend to a rough paste and season to taste.

7. Transfer roasted pumpkin and onion to a serving dish. Tear over mozzarella, add salad leaves, and drizzle with pesto.

Nutrition per serving:

• Pesto: 1.4g net carbs, 1g fibre, 18.7g fat, 3.9g protein, 185 kcal

• Whole salad: 15.3g net carbs, 2.3g fibre, 17.4g protein, 48g fat, 554 kcal

Tip: Use leftover pesto to dress pasta, soups, or other roasted vegetables. This nut-free pesto keeps this easy autumn pumpkin recipe versatile for everyday meals.

Recipe 3: Roasted Pumpkin & Mozzarella with Pumpkin Seed, Parsley & Lemon Pesto

This easy autumn pumpkin recipe is a hearty, flavorful salad perfect for lunch or dinner. Roasted pumpkin wedges combine with fresh mozzarella, vibrant salad greens, and a zesty nut-free lemon-pumpkin seed pesto. It’s one of the best healthy pumpkin recipes to celebrate autumn flavors.

Serves 4

Ingredients:

• 1 small pumpkin or squash (700g–1kg / 1lb 9oz–2lb 4oz)

• 1 large onion, cut into 8 wedges

• 5 tablespoons extra virgin olive oil

• 3 sprigs rosemary

• 6 sprigs thyme

• 2 x 125g mozzarella balls, drained

• 125g rocket, watercress, or baby spinach leaves

• Salt and freshly ground black pepper

For the Pumpkin Seed, Parsley & Lemon Pesto (Serves 8):

• 50g pumpkin or mixed seeds

• 50g Parmesan or other hard cheese, finely grated

• 25g parsley, stems and leaves

• Finely grated zest and juice of 1 lemon

• 75ml extra virgin olive oil

• 1 small garlic clove

• 75ml cold water

Why this recipe works:

• Look for knobbly-skinned green or grey pumpkins at farmers’ markets or greengrocers. These pumpkins reveal rich, orange flesh and a nutty flavor, far superior to bland jack-o’-lantern varieties grown for carving.

• Butternut squash works as a substitute, though pre-cut slices tend to have slightly higher carbs.

• The nut-free pesto adds extra protein and flavor, making this a perfect healthy pumpkin recipe for packed lunches, pasta, soups, or roasted vegetables.

Instructions:

1. Preheat oven to 220°C/200°C fan/425°F/gas mark 7.

2. Cut pumpkin in half, remove seeds and stringy flesh with a spoon. No need to peel. Slice into 2.5cm (1in) wedges and lay on a baking tray. Scatter onion wedges over the pumpkin.

3. Drizzle with olive oil, season generously with salt and pepper, and toss with your hands so each piece is coated evenly.

4. Tuck rosemary and thyme under the pumpkin wedges so they add flavor without burning.

5. Roast for 25–30 minutes, or until pumpkin is lightly browned and tender when pierced with a knife.

6. While roasting, make the pesto: combine pumpkin seeds, Parmesan, parsley, lemon zest and juice, olive oil, garlic, and water in a food processor. Blend to a rough paste and adjust flavor with extra lemon or seasoning if needed.

7. Transfer roasted pumpkin and onion to a serving dish. Tear mozzarella over the top, add salad leaves, and drizzle with the lemon-pumpkin seed pesto.

Nutrition per serving:

• 15.3g net carbs

• 2.3g fibre

• 17.4g protein

• 48g fat

• 554 kcal

  

Why These Pumpkin Recipes Work for Autumn

These easy autumn pumpkin recipes combine pumpkin with protein-rich ingredients like Greek yogurt, walnuts, and mozzarella, making them healthy pumpkin recipes suitable for breakfasts, lunches, or dinners.

The seasonal spices and herbs—cinnamon, vanilla, lemon, rosemary, and thyme—highlight autumn flavors and complement the natural sweetness of pumpkin. Whether you’re poaching, roasting, or pairing with salad greens, these healthy pumpkin recipes make the most of seasonal produce.