The leaves are changing, cool weather is arriving, and pumpkins are back on the menu! If fall has you craving all things pumpkin, then don’t miss our top 10 pumpkin recipes that are healthy, diabetes-friendly options.
Pumpkin is a versatile ingredient. It can be used in sweet or savory recipes. In fact, you could have pumpkin-powered recipes for breakfast, lunch, and dinner. We even have a few healthy snack options too, for when you need a pumpkin pick-me-up in the afternoon.Pumpkin is also a great option for people with diabetes due to its high fiber and low carbohydrate count per serving. Plus, it’s packed with nutrients and vitamins.Want to learn more about pumpkins? Check out our What's in Season: Pumpkin article.
Savory Diabetes-Friendly Pumpkin Recipes
Instant Pot Pumpkin-Spiced Turkey ChiliIf you hate having to clean multiple pans, this Instant Pot recipe is right for you. Balancing sweet and savory, this low-fat and high-fiber chili will keep you full and warm through the fall. Bring it to your next fall party and it’s sure to be a hit!
Pumpkin HummusPerfect as an afternoon snack, pumpkin hummus is a fun way to add some fall flair to traditional hummus. Feel extra good about this snack by pairing it with your favorite veggies like carrots or celery.
Pumpkin Quiche with Quinoa Crust
This hearty breakfast is a tasty way to start your day. The quinoa crust is delicious and crunchy, but cuts the carbs substantially. The eggs add plenty of protein to help fuel your morning and keep you satisfied.
Crab, Kale, & Ricotta Lasagna Rolls with Parmesan Pumpkin Sauce
Pumpkin and Italian make a great combo in this delicious meal! Break out this dish when you want to impress friends and family with your culinary skills. We won’t tell them that this is actually a quick and easy meal that comes together in just 30 minutes!
Slow Cooker Pork and Pumpkin Stew
Tender pork pairs with pumpkin in this hearty stew. Simply brown the pork for a few minutes, then throw the rest of the ingredients in the slow cooker and you’ll have a filling meal ready to go without having to spend hours in the kitchen!
Diabetes-Friendly Pumpkin Dessert Recipes
Low-Fat Pumpkin Panna CottaPanna cotta is a creamy, custard-like dessert and has been perfectly paired with pumpkin in this easy dessert. Plus, when it’s been pre-portioned in ramekins to help with portion control to make it easier to stick to your diet!
Holiday Pumpkin Pie with Maple-Ginger CrustNo pumpkin recipe collection would be complete without pumpkin pie. For this diabetes-friendly, higher in fiber version, we reduce the sugar by using a sugar substitute blend in the filling. The low-fat crust is seasoned with a hint of crystallized ginger and maple syrup for an extra-special flavor boost.
Pumpkin Pudding Parfait with GingersnapsThis no-cook dessert is a great substitute for pumpkin pie—and it’s only 100 calories! For a quick, healthy, delicious, pumpkin dessert, look no further—this pudding parfait is amazing and ready in minutes.
Mini Pumpkin Tarts
No one will ever know this simple treat is diabetes-friendly! You can bring these mini tarts to your next holiday gathering and impress them all with this low-carb dessert. But don’t let these low-calorie treats fool you, they still pack in tons of pumpkin flavor.
Pumpkin Pie Smoothie
Whether you have it as breakfast or post workout drink, this pumpkin smoothie makes a unique yet tasty treat. With flax seed, nonfat Greek yogurt, and protein powder, you can feel guilt-free and satisfied enjoying this version of pumpkin pie!
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