5 Healthier Canned Pumpkin Recipes to Try This Fall

5 Healthier Canned Pumpkin Recipes to Try This Fall

Pumpkin spice and everything nice – that’s what this season is made of! But beware, many pumpkin-based foods can be loaded with excess calories, added sugars and other unwanted ingredients. Luckily, we’ve put together a few healthy canned pumpkin recipes made with puree (not pie filling!). From dinners to desserts, you’ll find new delicious ways to enjoy fall’s favorite flavor.

So grab that can of pumpkin puree and give ‘em pumpkin to talk about!

One Pot Paleo Pumpkin Chili

Cooked in a single pot, this rich, wholesome and hearty chili makes for a very satisfying meal and is easy to clean up.

Prep: 15 minutes | Cook: 50 minutes | Total: 1 hour, 5 minutes | Serves: 6 | Difficulty: Easy

One Pot Paleo Pumpkin Chili

Ingredients:

  • 2 Tbsp. olive oil, divided
  • 1 cup yellow onion, chopped
  • 1 lb. ground beef
  • 2 cloves garlic, minced
  • 3 stalks celery, chopped
  • 3 large carrots, chopped
  • 1 cup sweet potato, peeled and cut into ½” cubes
  • 1 cup pumpkin purée

  • 1 cup Roma tomatoes, diced
  • 4 cups beef broth
  • 1 tsp. dried oregano
  • 1 tsp. ground thyme
  • 2 tsp. chili powder
  • 1 tsp. salt
  • ½ tsp. ground pepper
  • Avocado, to serve
  • Cilantro, to serve
One Pot Paleo Pumpkin Chili

Ingredients:

  • 2 Tbsp. olive oil, divided
  • 1 cup yellow onion, chopped
  • 1 lb. ground beef
  • 2 cloves garlic, minced
  • 3 stalks celery, chopped
  • 3 large carrots, chopped
  • 1 cup sweet potato, peeled and cut into ½” cubes
  • 1 cup pumpkin purée

  • 1 cup Roma tomatoes, diced
  • 4 cups beef broth
  • 1 tsp. dried oregano
  • 1 tsp. ground thyme
  • 2 tsp. chili powder
  • 1 tsp. salt
  • ½ tsp. ground pepper
  • Avocado, to serve
  • Cilantro, to serve

Directions:

  1. In Dutch oven over medium heat, add 1 tablespoon olive oil and onions. Sauté until translucent. Add in beef and garlic. Cook until browned. Remove beef; reserve in bowl.
  2. Over onions, add 1 tablespoon olive oil, celery, carrots and sweet potato. Cook 5-8 minutes. Stir in puree, tomatoes, broth, beef, oregano, thyme, chili powder, salt and pepper.
  3. Bring to simmer; cook 30 minutes, stirring occasionally. Serve with avocado and fresh cilantro.

Keto Pumpkin Spice Latte

Skip the coffee shop and whip up this low-carb pumpkin spice latte at home. Ready in minutes and full of pumpkin flavor, it’s a satisfying morning treat or afternoon pick-me-up.

Prep: 5 minutes | Cook: 5 minutes | Total: 10 minutes | Serves: 4 | Difficulty: Easy

Keto Pumpkin Spice Latte

Ingredients:

  • 2 cups brewed coffee
  • 3 cups unsweetened almond milk
  • 1 cup heavy cream, divided
  • ½ cup pumpkin purée
  • 3 Tbsp. erythritol sweetener
  • 1 tsp. pumpkin pie spice, plus more for garnish
Keto Pumpkin Spice Latte

Ingredients:

  • 2 cups brewed coffee
  • 3 cups unsweetened almond milk
  • 1 cup heavy cream, divided
  • ½ cup pumpkin purée
  • 3 Tbsp. erythritol sweetener
  • 1 tsp. pumpkin pie spice, plus more for garnish

Directions:

  1. In medium saucepan over medium-low heat, add coffee, almond milk, ½ cup heavy cream, pumpkin puree, erythritol and pumpkin pie spice. Whisk and cook until warmed.
  2. Meanwhile, whip remaining heavy cream until soft peaks form.
  3. Serve latte with whipped cream. Sprinkle with pumpkin pie spice.

Sheet Pan Crispy Chicken Tenders with Pumpkin Spice Aioli

Pumpkin spice isn’t just for drinks or dessert! Here, everyone’s favorite flavor pairs perfectly with breaded chicken tenders.

Prep: 15 minutes | Cook: 15 minutes | Total: 30 minutes | Serves: 3 | Difficulty: Easy

Sheet Pan Crispy Chicken Tenders with Pumpkin Spice Aioli

Ingredients:

  • ⅓ cup mayonnaise
  • 2 Tbsp. pumpkin purée
  • ½ tsp. minced garlic
  • 1 tsp. lemon juice
  • ½ tsp. pumpkin pie spice
  • ⅓ cup flour

  • 1 tsp. salt
  • ½ tsp. ground black pepper
  • 1 large egg, beaten
  • 1½ cups cornflake crumbs
  • 1 lb. Simple Truth™ Natural Boneless & Skinless Chicken Breast Tenders
Sheet Pan Crispy Chicken Tenders with Pumpkin Spice Aioli

Ingredients:

  • ⅓ cup mayonnaise
  • 2 Tbsp. pumpkin purée
  • ½ tsp. minced garlic
  • 1 tsp. lemon juice
  • ½ tsp. pumpkin pie spice
  • ⅓ cup flour

  • 1 tsp. salt
  • ½ tsp. ground black pepper
  • 1 large egg, beaten
  • 1½ cups cornflake crumbs
  • 1 lb. Simple Truth™ Natural Boneless & Skinless Chicken Breast Tenders

Directions:

  1. Preheat oven to 400°F. Coat baking sheet with non-stick cooking spray.
  2. In small bowl, mix together mayonnaise, pumpkin, garlic, lemon juice and pumpkin spice. Refrigerate until ready to use.
  3. Set up breading station by mixing flour, salt and pepper in a shallow bowl. In second shallow bowl, arrange beaten eggs. In third shallow bowl, arrange cornflake crumbs.
  4. Dip each tender into flour mixture, then egg then crumbs, shaking of excess between each step. Arrange on prepared pan.
  5. Bake 8 minutes. Flip chicken tenders; continue baking 6-8 minutes, until chicken reaches an internal temperature of 165°F.
  6. Serve chicken tenders with dipping sauce.

Gluten Free Chocolate Chip Pumpkin Cookies

Packed with pumpkin and chocolate chips, these satisfying cookies are the ultimate holiday treat. Plus, they’re low in sugar and free from gluten and dairy, so they’re perfect for kids and adults alike.

Prep: 5 minutes | Cook: 15 minutes | Total: 20 minutes | Serves: 24 | Difficulty: Easy

Gluten Free Chocolate Chip Pumpkin Cookies

Ingredients:

  • 1 large egg
  • ¼ cup coconut sugar
  • ½ cup creamy almond butter
  • ¼ cup pumpkin purée
  • 1 tsp. vanilla extract
  • 2 cups almond flour

  • 1 tsp. baking powder
  • ½ tsp. baking soda
  • ½ tsp. salt
  • 1 tsp. pumpkin pie spice
  • ½ cup dairy free chocolate chips
Gluten Free Chocolate Chip Pumpkin Cookies

Ingredients:

  • 1 large egg
  • ¼ cup coconut sugar
  • ½ cup creamy almond butter
  • ¼ cup pumpkin purée
  • 1 tsp. vanilla extract
  • 2 cups almond flour

  • 1 tsp. baking powder
  • ½ tsp. baking soda
  • ½ tsp. salt
  • 1 tsp. pumpkin pie spice
  • ½ cup dairy free chocolate chips

Directions:

  • Preheat oven to 350°F. Prepare cookie sheet with silicone baking mat or parchment paper.
  • In large bowl, whisk together egg and coconut sugar. Stir in almond butter, pumpkin puree and vanilla.
  • Stir in almond flour, baking powder, baking soda, salt and pumpkin pie spice. Fold in chocolate chips.
  • Scoop dough into 1½” balls and press down slightly before baking.
  • Bake 12-15 minutes, until golden.
  • Serve.

Keto Slow Cooker Spicy Pumpkin Chicken

Shredded chicken is a simple dinner go-to. Add some pumpkin puree and a little spice and everything’s nice in this slow-cooked meal.

Prep: 10 minutes | Cook: 4 hours | Total: 4 hours, 10 minutes | Serves: 8 | Difficulty: Easy

Keto Slow Cooker Spicy Pumpkin Chicken

Ingredients:

  • 1 cup chicken broth
  • 1 cup pumpkin purée
  • ¼ cup hot pepper sauce
  • 1 Tbsp. salt
  • 2 tsp. garlic powder
  • 2 tsp. ground black pepper

  • 1 tsp. ground cayenne pepper
  • 3 lbs. boneless skinless chicken thighs
  • 8 oz. cream cheese, softened and cut into pieces
  • Cauliflower rice, hot
  • Chopped parsley, cilantro, and/or chives
Keto Slow Cooker Spicy Pumpkin Chicken

Ingredients:

  • 1 cup chicken broth
  • 1 cup pumpkin purée
  • ¼ cup hot pepper sauce
  • 1 Tbsp. salt
  • 2 tsp. garlic powder
  • 2 tsp. ground black pepper

  • 1 tsp. ground cayenne pepper
  • 3 lbs. boneless skinless chicken thighs
  • 8 oz. cream cheese, softened and cut into pieces
  • Cauliflower rice, hot
  • Chopped parsley, cilantro, and/or chives

Directions:

  1. In small bowl, combine salt, garlic, pepper and cayenne. Season chicken thighs with spice mixture.
  2. In bottom of 5-quart or larger slow cooker, mix together chicken broth, pumpkin, hot sauce and spiced chicken.
  3. Cover; cook on LOW 4-5 hours, until chicken is tender.
  4. Using two forks, shred chicken. Stir in cream cheese.
  5. Serve chicken over cauliflower rice and garnish with chopped herbs, if desired.

To enjoy more of this glorious vegetable, check out our full collection of easy pumpkin recipes. We guarantee you’ll have a gourd time.