Fall is synonymous with crunchy leaves, cool evenings and… pumpkins! This versatile vegetable not only defines the season’s aesthetic, but it’s also a nutritional gem that deserves a starring role in our kitchen. As a nutritionist, I’m always looking for creative, healthy and fun ways to inspire my patients, and pumpkin is a perfect ally. Below, I present a selection of healthy pumpkin recipes to enjoy during the fall.
Before diving into the recipes, it’s worth highlighting why you should include pumpkin in your menu:

• Rich in beta-carotenes (provitamin A), which strengthen the skin, vision and immune system.
• Contains fiber, ideal for regulating intestinal transit.
• Provides vitamin C, potassium and antioxidants.
• Low in calories and highly satiating.

Savory pumpkin recipes

1. Light pumpkin soup (no cream): ideal for comforting dinners.

• Pumpkin, onion, carrot, fresh ginger and vegetable broth.
• Sauté the vegetables, add broth and cook. Blend and add a drizzle of olive oil.

Tip: Add turmeric and black pepper to enhance anti-inflammatory properties.

2. Pumpkin hummus: perfect as a healthy snack.

• Cooked chickpeas, roasted pumpkin, tahini, garlic, lemon, cumin and salt.
• Blend everything until you get a creamy texture.

From the clinic: I recommend this hummus to those looking for snacks rich in plant protein and fiber.

3. Warm pumpkin and quinoa salad

• Roasted pumpkin, cooked quinoa, baby spinach, walnuts and feta cheese (optional).
• Dressing: mustard, lemon, olive oil.

4. Pizza with pumpkin crust

• Mix cooked pumpkin with oat flour, egg and spices to form a crust.
• Bake and add healthy toppings: tomato, mushrooms, arugula and low-fat cheese.

Gluten-free version: Use rice or almond flour.

5. Pumpkin and turmeric risotto

• Brown rice, grated pumpkin, onion, garlic, vegetable broth and turmeric.
• Cook slowly, adding the broth little by little.

Pro tip: Add nutritional yeast instead of cheese.

Healthy sweets for fall

1. Pumpkin and oat muffins (sugar-free)

• Cooked pumpkin, oat flour, ripe banana, egg, cinnamon and walnuts.
• Bake 25 min at 180 ºC (350 ºF).

2. Pumpkin and almond cookies

• Roasted pumpkin, almond flour, dates, cinnamon, vanilla extract.
• Blend, form balls and bake.

3. Healthy pumpkin flan

• Cooked pumpkin, plant milk, eggs, cinnamon and vanilla extract.
• Beat everything and bake in a water bath.

From the clinic: An excellent option for patients with sugar cravings.

Quick ideas and extra nutritionist tips

• Post-workout smoothie: pumpkin + banana + plant milk + cinnamon + plant protein.
• Express pancakes: pumpkin purée + egg + oats + cinnamon.
• Spicy Thai soup: pumpkin + coconut milk + red curry + ginger.

• Roasting pumpkin enhances its natural sweetness.
• It can be frozen once cooked for use in quick recipes.
• Pairs well with: ginger, nutmeg, turmeric, cinnamon and garlic.

As a nutritionist, my goal is for you to enjoy cooking without sacrificing flavor or health. Pumpkin is an excellent excuse to experiment in the fall, nourish your body and reconnect with seasonal flavors.

Want to make the jump from a recipe to a proper nutrition plan? At SanySa del Levante, our nutrition consultation adapts autumn eating to your tastes, routine and goals, with no miracle diets. Book your appointment and learn to eat well all year round, starting with this pumpkin.