Pumpkin isn’t just for your lattes and sweet treats. Put the season’s most popular veggie to use with these delicious and satisfying savory pumpkin recipes.

Is Pumpkin Savory or Sweet?

The answer to this super common conundrum? It’s both! When you think about pumpkin, your mind might immediately picture a deliciously sweet pumpkin spice latte. Or pumpkin bread. Or pumpkin pie! Though pumpkin does have a slight natural sweetness to it, it’s also relatively neutral, meaning it can take on both sweet and savory flavors. I like to think of pumpkin as similar to sweet potatoes or other winter squashes – sometimes I like to add a little salt, sometimes a little sugar. It’s all about the spices you add to it. It’s also about preference! Some people might put pumpkin staunchly in the pie category, while others crave pumpkin packed into a hearty chili. As for me, I love it all.

Pumpkin Nutrition

Another reason to love pumpkin: it’s extremely nutritious. About one cup of canned pumpkin contains:

  • 7 grams of fiber
  • 3 grams of protein
  • 209% DV of Vitamin A
  • 37% DV of Vitamin K
  • 22% DV of Vitamin E
  • 18% DV of Iron
  • Some magnesium, vitamin B2, vitamin C, and potassium

Should I Use Canned or Fresh Pumpkin?

Though we often hear the rhetoric that fresh is best, canned pumpkin contains exactly the same nutrients as fresh pumpkin. Most recipes you’ll find call for canned pumpkin because it’s super easy to work with, it has a great texture, and some find it actually tastes better. You can absolutely slice, de-seed, and cut up pumpkin similar to other squashes, and you can make your own puree too, but when in doubt, grab a can.

What Does Pumpkin Pair Best With?

In the sweet camp, you can’t go wrong with nutmeg, cinnamon, or ginger. However, for savory pumpkin recipes, there are a ton of options. Spices that pair well include cayenne, black pepper, turmeric, cumin, and curry powder. Herbs like rosemary and thyme can really add that warm fall flavor, too. If you peruse the recipes below, you’ll see a variety of other ingredients, from salty cheese to dried fruit to proteins like chicken and turkey.

Savory Pumpkin Recipes

Butternut Squash and Pumpkin Pasta via Snacking in Sneakers

Pumpkin, Pear and Gorgonzola Pizza via Rachael Hartley, RD

Quick Vegan Winter Squash Curry via Edwina Clark

Desi Pumpkin Bean Burger via Desilicious RD

Vegan Turmeric Pumpkin Soup via The Foodie Dietitian

Vegan Pumpkin Meatballs via Cozy Peach Kitchen

Crockpot Pumpkin Chicken Chili via Bucket List Tummy

Vegan Curried Pumpkin Cream Soup via Kelly Jones Nutrition

Pumpkin Miso-Tahini Sauce via Jessica Cording Nutrition

Spicy Pumpkin Deviled Eggs via Meme Inge

Pumpkin Curry with Crispy Tofu and Broccoli via Grateful Grazer

Vegan Pumpkin Lentil Curry with Spinach via Marisa Moore Nutrition

Pumpkin Chili via Jessica Ivey RDN

Easy Savory Pumpkin Hummus + Veggies Wraps via Spicy RD Nutrition

Pumpkin Cornbread with Whipped Maple Butter via EmPowered Nutrition

Curried Pumpkin Soup via Nourish Nutrition Blog

Cheesy Baked Pumpkin Pasta with Kale and Bacon via Mom’s Kitchen Handbook

Pumpkin Pasta Sauce via Your Choice Nutrition

Pumpkin Turkey Meatballs with Zucchini Noodles via Once Upon A Pumpkin RD

turkey meatballs with zucchini noodles

Hearty Beef and Bean Pumpkin Chili via Jennifer Hunt RDN

Nut Free Vegan Pumpkin Mac n’ Cheese via Chelsey Amer Nutrition

Chipotle Pumpkin Black Bean Burgers via Sarah Haas RDN

Pumpkin Pie Oat Breakfast Muffins via The Nutrition Twins

Pumpkin Vinaigrette via Nutrition Starring You

Melanie’s 30 Minute Pumpkin Chili with Ground Turkey via Nourish Nutrition Blog

Vegan Slow Cooker Pumpkin Curry via The Foodie Dietitian

pumpkin curry served in two dishes

Spicy Tomato Pumpkin Soup via Jeanette Kimszal

One Pot Pumpkin Tomato Pasta via It’s A Veg World After All

Thai Curry Pumpkin Soup via Being Nutritious

Creamy Pumpkin Pasta with Toasted Walnuts and Spinach via Marisa Moore Nutrition

Easy Pumpkin Soup via Jessica Ivey RDN

Gluten Free Pumpkin Pizza Crust via Chelsey Amer Nutrition

Tempeh Pumpkin Hash via The Foodie Dietitian

tempeh pumpkin hash

Pumpkin Macaroni and Cheese via Living Well Kitchen

Slow Cooker Chicken, White Bean & Pumpkin Chili via Jennifer Hunt RDN

Black Bean Bowl with Pumpkin-Chile Sauce via The Nutrition Adventure

Healthy Pumpkin & Goat Cheese Savory Breakfast Quesadillas via Hungry Hobby

Instant Pot Vegan Mushroom Barley Soup with Pumpkin via Rachael Hartley, RD

Thai Pumpkin Hummus via Lettuce Veg Out

Chipotle Pumpkin Salsa via Byte Sized Nutrition

You May Also

If you’d like to enjoy more fall recipes recipes, check out these below!

46 Best Apple Breakfast Recipes for Fall

Leave a Comment

Note: Your email address will not be published.

This site uses Akismet to reduce spam. Learn how your comment data is processed.