19 Savory Pumpkin Recipes

Author: Taylor Bathel

Think you need a sweet tooth to enjoy pumpkin season? Think again!

Pumpkin’s savory potential is often overshadowed by pumpkin spice seasoning, the cinnamon-nutmeg-ginger-sweet-and-spicy mixture found in pumpkin sweet treats. But, pumpkin is a squash, making it equally amenable to sweet and savory recipes!

Read on, #NoomNation, we’re here to hype up the savory side of pumpkin. 

Reasons to enjoy pumpkin:

  • Pumpkin is low in calories, rich in beta-carotene (an antioxidant your body converts to vitamin A), and a very good source of fiber
  • When pureed, pumpkin adds an indulgent, creamy consistency to dishes, making it perfect for sauces, soups and more. 
  • It’s affordable! A can of pureed pumpkin typically costs $1-2, and has 2-3 servings.
  • It’s a little sweet, with about 4 grams of naturally-occurring sugar per half cup, making it kid-friendly.

Be mindful: Some pumpkin recipes you may find online can be a little heavy in cream, butter, and cheese. There is a time and place for this, of course! Though for an everyday meal, a few simple tricks can help you easily align recipes with your health goals: 

Quick tips for healthify-ing pumpkin recipes:

  • Reduce cream overall or substitute half (or more) with low-fat milk
  • Opt for whole grains (i.e. brown rice, whole grain flour, whole grain pasta)
  • Choose a lean meat (i.e. substitute ground turkey for ground beef)
  • Forgo the extra toppings (ie. cheese, dried fruit)
  • Enjoy mindfully, in moderation, and with portion control

Now for some yummy, healthy, savory ideas! 

19 savory pumpkin recipes

Pumpkin soups

Pumpkin pastas

Pumpkin main dishes

Pumpkin side dishes