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7 Delectable Pumpkin Recipes That Won’t Spike Your Sugar

Published: 10/25/21
18 readers recommend
By Lindsay Modglin

When fall comes around it seems like just about every single food becomes pumpkin spice-flavored! Here are 7 delicious pumpkin-inspired recipes for people with diabetes.

With fall in full swing, there's no short of pumpkin-flavored goodness going around. And while many are eager to indulge in this sweet orange squash, you may wonder if there is a way to enjoy this fall-craze without spiking your blood sugar.

The good news is that there are plenty of healthy pumpkin recipes for people with diabetes! Not only will these dishes help you stay on track with your health and wellness goals, but they'll also leave you feeling satisfied when the craving hits.

Click to jump down:

  1. Pumpkin Chia Seed Pudding

  2. Pumpkin Pancakes

  3. Pumpkin Chip Protein Mug Cake

  4. Foolproof Pumpkin Chili

  5. Stuffed Pumpkin Meatloaf

  6. Pumpkin Pie Smoothie

  7. Pumpkin Oatmeal Cookies

1) Pumpkin Chia Seed Pudding

The perfect combination of pumpkin pie and chia seeds, this high-fiber recipe is healthy enough for breakfast, yet delicious enough to enjoy as a post-dinner treat. Jen Hernandez RDN, CSR, LDN, dietician and founder of Plant-Powered Kidneys, shares this simple recipe featuring antioxidant-rich chia seeds and pumpkin.

Serves: 1

Prep Time: 5 minutes

Chill time: 2 hours minimum; can chill overnight

Ingredients:

  • 2 tablespoons chia seeds

  • ¼ cup milk

  • 2 tablespoons canned pumpkin

  • Pumpkin pie spice blend

  • Sweetener of your choice (overripe banana can also be used)

Directions:

  1. In a bowl, combine milk and chia seeds

  2. Stir in canned pumpkin, pumpkin pie spice blend, and sweetener of choice

  3. Mix until all ingredients are combined well

  4. Place in fridge for at least 2 hours or overnight

2) Pumpkin Pancakes

Start your morning off right with this delicious, high-fiber pumpkin pancake recipe compliments of Mary Wirtz, registered dietitian, and consultant for Mom Loves Best. Made with banana for some extra sweetness, this satisfying breakfast will leave you energized for the day ahead.

Serves: 1

Prep Time: 10 minutes

Cook Time: 5 minutes

Ingredients:

  • ½ cup fine ground almond flour

  • 2 eggs

  • 1 cup pumpkin puree

  • ½ tsp baking powder

  • ½ banana

  • Dash of vanilla

  • Dash of cinnamon

  • Olive oil pan spray (for pan)

Directions:

  1. Blend all ingredients in the blender or food processor to make the pumpkin batter

  2. Heat a skillet until warm, spray with olive oil pan spray, and use approximately ¼ to ⅓ cup for each pancake. Cook on both sides, flipping as needed. 

  3. Top with low sugar Greek yogurt, a few berries, or a drizzle of melted almond butter

3) Pumpkin Chip Protein Mug Cake

This quick and easy recipe makes the perfect snack to enjoy on a busy afternoon, thanks to Lauren Harris-Pincus, MS, RDN, founder of NutritionStarringYOU.com and author of The Everything Easy Pre-Diabetes Cookbook. But don't be fooled by its simplicity! This recipe is not only healthy and nutritious but can easily be made gluten or dairy-free.

Serves: 1

Prep Time: 5 minutes

Cook Time: 2 minutes

Ingredients:

  • 1 scoop vanilla plant-based protein powder

  • ¾ teaspoon pumpkin pie spice

  • ½ teaspoon baking powder

  • 1 packet stevia or preferred sweetener

  • 2 tablespoons almond flour, coconut flour, or other gluten-free flour

  • 3 tablespoons egg whites

  • ¼ cup canned pure pumpkin

  • 2 tablespoons unsweetened almond milk (can substitute with other milk options)

  • 2 tablespoons applesauce, unsweetened

  • 2 teaspoons mini chocolate chips, divided (can substitute for gluten-free/dairy-free)

Directions:

  1. Combine protein powder, pumpkin pie spice, baking powder, sweetener, and flour into a wide mug

  2. Whisk until combined

  3. Whisk in egg whites, pumpkin, milk, and applesauce and whisk; ensure there is no powder left at the bottom of the mug

  4. Stir in 1 teaspoon of chocolate chips

  5. Microwave for 2 minutes or until the top of mug cake is no longer wet

  6. Let sit for 1-2 minutes and top with remaining 1 teaspoon of chocolate chips

  7. Serve immediately

4) Foolproof Pumpkin Chili

Ready for a delicious change from your usual chili? Mary Wirtz shares this colorful chili alternative that features rich, savory flavors without the added sugar. Not only is it packed with taste, but quick enough to make a weekly fall staple in your household.

Serves: 4

Prep Time: 20 minutes

Cook Time: 60 minutes

Ingredients:

  • 1 tbsp olive oil

  • 1 medium chopped onion

  • 1 medium finely diced red pepper

  • ½ medium finely diced green pepper

  • 1 pound extra lean ground turkey or chicken

  • 1 packet low sodium chili seasoning

  • 2-15oz cans petite diced tomatoes

  • Water as desired

  • 1 cup pumpkin puree

Directions:

  1. Saute onions and peppers in olive oil until softened

  2. Add ground turkey or chicken and a packet of chili seasoning and cook thoroughly.  

  3. In a medium stockpot, add the 2 cans of petite diced tomatoes and pumpkin puree and let simmer

  4. Add ground turkey mixture and stir well

  5. Let simmer for 45-60 minutes

  6. Top with a small amount of extra sharp cheddar cheese or low-fat plain Greek yogurt (sour cream substitute) for a boost of protein

5) Stuffed Pumpkin Meatloaf

Looking for a filling dinner dish? This hearty pumpkin meatloaf is the perfect addition to any weekly dinner menu. Yannick Tirbois, Co-founder of Culinary Ambition shares this healthy pumpkin-themed recipe that will surely be a hit at any dinner table.

Serves: 6

Prep Time:  60 minutes

Cook Time: 85 minutes

Ingredients:

  • 2 pounds jumbo squash 

  • 1 cup ground pork

  • 1¼ cup ground beef

  • 2 whole eggs

  • ½ cup milk

  • ½ crusted stale bread (diced) 

  • 2 tbsp olive oil 

  • ⅓ cup diced onions 

  • 1-2 chopped garlic cloves

  • ½ cup diced carrots

  • ⅓ cup diced leeks

  • ½ cup diced pumpkin

  • 1 tbsp chopped parsley 

  • 1 tbsp chopped cilantro

  • ½ tsp pumpkin spice seasoning

  • 1½ tsp salt

  • ¼ tsp ground white pepper 

  • 3 tbsp pumpkin seeds

Directions:

Prepare the panade

  1. Mix the diced crusted stale bread with the milk and soak for 20 minutes

Prepare the squash

  1. Remove the seeds and cut out enough pumpkin to make a place for the meat
  2. Dice the removed pumpkin and set aside
  3. Season the squash with salt and pepper and wrap in aluminum foil 

Prepare the vegetables

  1. Pan-fry the onions, carrots, and leeks over medium-low heat for 3 minutes
  2. Add the garlic and diced pumpkin and cook again for 5 minutes until all vegetables are soft and tender
  3. Season the vegetable mix with salt and pepper; allow to cool

Prepare the stuffing

  1. Combine the ground meats, salt, pepper, pumpkin spices, and the eggs
  2. Add the panade and mix well
  3. Add the fresh herbs, pumpkin seeds, and the cooked vegetables; combine

Create the dish

  1. Fill the squash cavity with the stuffing and bake for 25 minutes at 350°F, then 60 minutes at 300°F to reach a core temperature of 145°F

  2. Remove from the oven and serve

6) Pumpkin Pie Smoothie

Tastes just like your favorite pumpkin pie only in a glass! Jen Hernandez shares another simple yet mouthwatering recipe that is sure to satisfy any sweet tooth craving.

Serves: 1

Prep Time:  5 minutes

Ingredients:

  • ½ cup canned pumpkin

  • ½ cup yogurt (use yogurt with probiotics for more gut health benefits)

  • ½ preferred type of milk

  • 1 teaspoon vanilla extract

  • pinch of cinnamon, nutmeg, and ground clove

*If extra protein is needed, you may use Greek yogurt or a scoop of vanilla protein powder)

Directions:

  1. Add all ingredients to a blender and blend until smooth

7) Pumpkin Oatmeal Cookies

Who doesn't love a good cookie? These healthy cookies are perfect for an afternoon snack. Not only are they delicious, but they will also fill your home with the sweet scent of fall. Compliments of Theresa Gentile, MS, RDN, CDN, Owner of Full Plate Nutrition and New York City media rep, New York State Academy of Nutrition and Dietetics, this gourmet pumpkin cookie recipe will be a hit at your next holiday get together.

Makes: 13

Prep Time: 10 minutes

Cook time: 25 minutes

Ingredients:

  • ½ can pumpkin puree (not pumpkin pie)

  • ½ banana, mashed

  • ½ cup flour

  • 1 ½ cups whole oats

  • 4 Tbsp coconut oil (or canola/vegetable)

  • 3 Tbsp maple syrup

  • 1 tsp pumpkin pie spice

  • 1 tsp vanilla

  • ¼ cup chocolate chips

Directions:

  1. Preheat oven to 350°F

  2. Mix flour, oats, and pumpkin pie spice together in a large bowl 

  3. In another small bowl, mix pumpkin, banana, coconut oil, and vanilla maple syrup

  4. Make a well in the dry ingredients and pour in the wet ingredients

  5. Mix until just combined

  6. Fold in chocolate chips

  7. Drop on a greased cookie sheet, 2 inches apart

  8. Bake for about 25 minutes, or until slightly browned

About Lindsay Modglin

Lindsay Modglin is a nurse, writer, and digital marketing expert for the healthcare industry. She holds a professional certificate in Scientific Writing from Stanford University School of Medicine. As a passionate advocate for science-backed content, she loves to help others create captivating material that supports scientific research and education. Learn more about Lindsay and connect with her on LinkedIn.

About the authors

Lindsay Modglin is a nurse, writer, and digital marketing expert for the healthcare industry. She holds a professional certificate in Scientific Writing from Stanford University School of Medicine. As a... Read the full bio »

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