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Today I’m sharing with you the best pumpkin recipes for weight loss. Pumpkin is my favorite foods to incorporate in recipes. It is naturally low in calories, high in nutrients and delicious!
These low calorie pumpkin recipes are not only lighter because they’re made with pumpkin, but also contain higher quality ingredients. This roundup contains not only lighter pumpkin dessert recipes, but pumpkin appetizers, drinks and dinners recipes too!
What Makes A Good Pumpkin Recipe for Weight Loss?
When it comes to weight loss, the recipes should be higher in fiber, lower in added sugar and have a slightly higher protein content. This goes against what you have probably been told.
Pumpkin is a good source of fiber and has many other health benefits.
Higher protein and higher fiber are shown to keep you full and keep your blood sugar stable. Unlike recipes that are much lower calorie without protein and fiber that leave you feeling empty and deprived, these will actually make you feel satisfied.
That means you can have one of the healthy pumpkin recipes listed below without repeatedly going back for more.
Is Pumpkin Low In Calories?
Yes, pumpkin is naturally low in calories. One cup of cooked pumpkin has about 50 calories and 3 grams of fiber. Fiber is excellent for keeping blood sugar more stable and making individuals feel fuller.
Pumpkin is a food you can eat while in a calorie deficit for weight loss that will easily fit into your calorie budget while helping you stay fuller from the fiber.
What Sugar Is Best With Pumpkin Recipes for Weight Loss?
Any sugar that you enjoy is always best. No one should ever eat things they don’t enjoy. When it comes to weight loss, many people choose foods they “think” they should eat, then don’t enjoy them or feel satisfied. This leads to feeling resentful and at times, overeating because you did not get what you truly wanted.
For weight loss, using less of regular sugar than you normally eat to reduce the calories is one option. Another option is to use a zero calorie sweetener that you enjoy like monkfruit, stevia or truvia are examples of zero calorie sweeteners you can swap in recipes to lower calories in your pumpkin recipes.
Okay, let’s get to the recipes!
Best Low Calorie Pumpkin Recipes
These pumpkin recipes for weight loss will inspire you to make healthier ways. Many people only think about pumpkin pie or pumpkin spice lattes, but there are many ways you can incorporate pumpkin into your recipes.
There’s many possibilities to add pumpkin into your meals. A low calorie pumpkin dessert recipe, pumpkin pancakes, pumpkin smoothies, pumpkin bread and so much more!
My biggest tip is to use pumpkin puree or fresh pumpkin in your recipes, not pumpkin pie filling as it has more sugar and calories.
Healthy Pumpkin Desserts
Let’s jump right into desserts since that’s the best way to enjoy pumpkin! Here are some of my favorite low calorie pumpkin dessert recipes!
Pumpkin Chocolate Oatmeal Cookies
These healthy pumpkin cookies ever are soft, fluffy and dairy-free.
Pumpkin Chocolate Chip Cookie Bars
For those who love chocolate chip cookies, you will adore these decadent cookie bars with pumpkin!
Made with an oatmeal crust and topped with a lightly sweetened pumpkin custard. This pumpkin pie is incredibly easy to make, flavorful and perfect for getting a pumpkin fix.
Healthy Pumpkin Chocolate Donuts
This baked pumpkin donut recipe is easy to make and a healthier sweet treat to wake up to during cool months.
This gluten-free pumpkin pie is perfect for those who need a grain free pie option. The crust is made from nuts and the top is a traditional pumpkin custard.
Pumpkins and apples make this healthy crisp recipe taste sweet and delicious with a crispy topping that you’ll fall in love with!
Pumpkin Peanut Butter Chocolate Chip Cookies
Made flourless with a creamy texture, this pumpkin and chocolate cookie makes a delicious low-calorie treat!
Pumpkin Coffee Cake with Cream Frosting
Made on a sheet pan, this lightly sweetened cake is filled with warm spices and topped with a cream frosting.
Low Calorie Pumpkin Breakfast Recipes
Pumpkin and breakfast make the perfect healthy match! From muffins to pancakes to oatmeal and smoothies, there’s many healthy ways to incorporate pumpkin into a calorie deficit for weight loss!
Low Calorie Pumpkin Spice Latte
This Healthy Low Calorie Pumpkin Spice Latte recipe is made with less sugar, fewer calories and real pumpkin in under 2 minutes in a blender!
These protein pancakes made with cottage cheese and oats are easy to make. An easy low calorie pumpkin breakfast recipe that’s freezable and yummy!
These low calorie pumpkin waffles are made with no added sugar, have simple ingredients and are kid friendly!
Healthy Pumpkin Protein Smoothie
This low calorie, high protein pumpkin smoothie has fiber and lots of pumpkin spice flavor. The perfect fall weight loss smoothie that’s higher protein and filling!
A slice of warm pumpkin oatmeal bread with eggs, yogurt or another protein source is perfect low-calorie breakfast during the cooler months.
Made with yogurt, oats and spices this pumpkin smoothie is packed with 8 grams of fiber and 26 grams of protein.
Made with oat flour, minimal added sugar and chocolate chips, this healthy scone recipe with pumpkin is perfect for a fall treat!
Snacks
These healthy pumpkin snacks are more than just pumpkin muffins and breads (although those are great too!) – there’s other ways to use pumpkin to make your snacks healthy and fun.
If you’re looking for a low-calorie pumpkin treat, these pumpkin protein bars with chocolate are calling your name!
This thick and creamy “hummus” is made with zucchini and pumpkin instead of chickpeas. A delicious, low calorie dip, dressing, sauce or marinade!
These muffins are soft, fluffy, quick to make and delicious! Make a batch for the week and setup yourself up with a healthy, low-calorie treat!
These chocolate muffins with pumpkin are lightly sweetened with maple syrup and made grain-free.
Love cookie dough? Then you will adore these protein balls made with pumpkin. They have a creamy inside and a crunch outside.
A high protein dip for dipping fruit in or eating by the spoonful. Easy to make and tastes like cookie dough!
Savory Healthy Pumpkin Recipes
Pumpkin is not just for pies and desserts. These savory pumpkin recipes are great for sides for lunch, dinner or holidays!
Almond Flour Pumpkin Cornbread
Lower in calories and packed with all the deliciousness, this gluten-free pumpkin cornbread is the perfect side or appetizer to serve this Thanksgiving, or team it up with a bowl of soup or chili.
These low-calorie pumpkin muffins with cornmeal are perfectly portioned for a weight loss diet!
This healthy pumpkin bread with no sugar is incredibly tasty and lower calorie.
Savory biscuits made with zucchini, sun-dried tomatoes, pumpkin seeds and flax make a healthy biscuit recipe that can be served as a healthy side or snack.
Low Calorie Pumpkin Recipes FAQ
Yes, you can eat pumpkin during weight loss. Eating in a consistent calorie deficit is what creates body fat loss. Pumpkin is lower in calories and can be fit into a balanced diet even when eating in a calorie deficit for weight loss.
Pumpkin contains a moderate amount of naturally occurring and is also higher in fiber which balances out the sugar content as fiber slows down blood sugar response. For individuals who are not diabetic, focusing on a balanced diet with adequate fiber, protein and the right amount of calories is more beneficial than focusing on individuals foods. The overall dietary pattern of an individual is what matters more than a specific foods and consuming adequate protein and fiber regularly keeps blood sugar balanced.
The only way to lose belly fat is by eating in a consistent calorie deficit to lose body fat. Eating pumpkin is good for losing belly fat if you are eating in a consistent calorie deficit. Pumpkin is naturally low in calories and higher in fiber making it more filling so eating pumpkin while in a calorie deficit may help you stay fuller.
