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Healthy Pumpkin Recipes to Welcome Fall

Pumpkin recipes

Fall is one of the best seasons! Sweaters come out, candles get lit, and recipes are warm and inviting, just like these healthy pumpkin recipes.

pumpkin recipesUnfortunately, the colder seasons can also welcome some unpleasant things. Like fall-ing into old habits and putting on “winter weight.”

Luckily, we've found the happy medium of eating with the seasons but not looking like it.

Read on for some of the healthiest pumpkin recipes that are as seasonal and delicious as they are healthy for you.

Health Benefits of Pumpkin

Pumpkin is one of the most loved and recognized flavors of the fall season, and we probably have Starbucks to thank for some of its popularity!

The pumpkin spice latte, for example, has been bought over 400 million times in the U.S. since its 2003 release. That's a whole lot of PSL.

And while pumpkin is a warm delicious flavor, a traditional PSL can cost you when it comes to sugar and empty calories.

Real pumpkin, on the other hand, is incredibly nutritious.

Pumpkins offer so much more than a canvas for jack-o-lanterns. A winter squash, pumpkin's nutrient profile is very rich.

  • Vitamin A: contains 24% percent of daily need
  • Antioxidants: like alpha-carotene, beta-carotene, beta-cryptoxanthin can neutralize free radicals in your body
  • Immunity: high levels of Vitamin E and C
  • Eyesight: intake of beta-carotene can help reduce risks of cataracts
  • Weight loss friendly: high in nutrients and low in calories
  • High fiber: can help curb cravings

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Healthy Breakfast Pumpkin Recipes

It's easy to ignore breakfast recipes because of how fast-paced everyone's mornings are. But with the seasons turning, it's so nice to cozy up with a warm cup of coffee and delicious, home-made breakfast once and a while.

Pumpkin makes a great base for cooking breakfast because of all the nutrients it has. You'll be energized for the day after trying any of these breakfast pumpkin recipes.

Baked Pumpkin Oatmeal

Get your taste buds ready for this baked pumpkin oatmeal with a cinnamon and maple cream cheese glaze!

healthy pumpkin recipesIt sounds too delicious to be healthy, but it's loaded with fiber, protein and pumpkin nutrients without refined sugar.

  • Quick-cook oats
  • Almond meal
  • Maple syrup or honey
  • Egg
  • Almond milk (any dairy or non-dairy milk)
  • Cream cheese (or vegan cream cheese)

Flour-less Pumpkin Muffins

No one would have ever thought that a recipe that's refined sugar-free, oil-free, dairy-free and gluten-free could taste this good.  

Imagine taking these healthy pumpkin muffins out of your oven on a cool, fall morning!

  • Rolled oats
  • Pumpkin puree
  • Eggs
  • Maple syrup
  • Almond butter

Healthy Snack Pumpkin Recipes

While some people think that snacking is a great way to ruin your diet, we think the opposite.

Eating healthy snacks at proper times throughout the day can keep hunger pangs away and ensure you have the right nutrients to keep you energized.

Try one of these unique pumpkin recipes to add a little fall flavor to your day!

Pumpkin Chia Pudding

We're categorizing this pumpkin chia pudding as a snack, but it could easily double as a healthy dessert!

healthy pumpkin recipesFor anyone who loves pumpkin pie, this is a delicious and much healthier alternative that will keep you fuller, longer thanks to the chia.

Aside from toasting the pecans on the stove, all of the prep for this recipe happens in a food processor!

  • Pecans
  • Chia seeds
  • Pumpkin puree
  • Almond milk
  • Nutmeg, cinnamon, ground ginger, sea salt

Pumpkin Energy Balls

The pumpkin cravings don't stop for a mom on the go. Which is why we're sharing another one of our favorite recipes for pumpkin energy balls!

These energy balls are portable, making them a great snack to pack for school or work. High in fiber and protein, they're great to eat as a mid-day snack or to power up for the gym.

  • Pumpkin puree
  • Almond butter
  • Quick-cook oats
  • Quinoa flakes
  • Cinnamon, Stevia, salt

Healthy Dinner Pumpkin Recipes

Pumpkin is undeniably delicious in sweeter foods, but it makes a big statement in savory dishes as well.

Bring out your culinary side with these delicious pumpkin recipes for dinner, and you'll have your family guessing on what the secret ingredient is.

Roasted Pumpkin Soup

You might be questioning how pumpkin could find its way into soup… But this recipe for roasted pumpkin soup makes for an extremely creamy and warm dinner recipe!

healthy pumpkin recipesPair it with a sandwich or salad and you've got yourself a very nutritious and festive fall meal.

  • Pumpkin
  • Onion
  • Garlic
  • Olive oil
  • Vegetable broth
  • Cream
  • Maple syrup (or honey)
  • Pepitas
  • Sea salt, cinnamon, nutmeg, cayenne pepper

Pumpkin Curry Bowl

This vegan pumpkin curry bowl is packed with plant-based protein, anti-inflammatory agents and nutrients. You'll be dazed with the colors in this pumpkin curry bowl and just how filling it is!

  • Cubed pumpkin
  • Chickpeas
  • Cauliflower, carrots, red bell pepper, onion, peas
  • Light coconut milk
  • Peanut butter
  • Garlic, ginger, turmeric

Staying In Shape for Fall

Fall and winter weather can make it challenging to keep up your fitness routine.

Here at the Fit Mother Project, we've created a plan that will kickstart your weight loss success, no matter what season it is!

The Fit Mom 3-Day Weight Loss Jumpstart includes a meal plan, workout and health coaching from Dr. Anthony Balduzzi.

Join our tribe where you'll get health coaching from experts and motivation from your peers.

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Dr. Anthony Balduzzi, M.D. - Naturopathic Medicine, B.S. - Nutrition, B.S. - Neuroscience

Dr. Anthony holds dual degrees in Nutrition & Neuroscience from the University Of Pennsylvania, a Doctorate in Naturopathic Medicine, and is also a national champion bodybuilder.

After watching his own Dad lose his health and pass away at the young age of 42, Dr. Anthony founded The Fit Father Project & Fit Mother Project to help busy Moms and Dads get and stay permanently healthy for their families.

Brotherhood Nickname: Mr. Results
Bragging Rights: Has helped over 10,000 families lose over 100,000 lbs of fat and rebuild lean muscle

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Our Fit Mother 30X Program (FM30X) is the answer you’ve been looking for. Inside FM30X, you’ll receive:

  • The simple & delicious Fit Mother Meal Plan with easy recipes for you and your family.
  • The metabolism-boosting Fit Mother 30X Workout (under 90 min/week) to kickstart your metabolism for fast fat burning.
  • VIP email coaching where we’ll personally walk you through the program.
Learn More About FM30X

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Our Fit Mother 30X Program (FM30X) is the answer you’ve been looking for. Inside FM30X, you’ll receive:

  • The simple & delicious Fit Mother Meal Plan with easy recipes for you and your family.
  • The metabolism-boosting Fit Mother 30X Workout (under 90 min/week) to kickstart your metabolism for fast fat burning.
  • VIP email coaching where we’ll personally walk you through the program.
Learn More About FM30X

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on healthy pumpkin recipes.

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