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.
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
Pumpkin Cilantro Pesto Sauce 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
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
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
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
Copycat Panera Autumn Squash Soup (Dairy-Free) via Byte Sized Nutrition