Blog Nutrition Recipes Healthy Pumpkin Desserts To See You Through Fall

Healthy Pumpkin Desserts To See You Through Fall

Pumpkins are a staple during fall. That means you will likely see a lot of pumpkin dishes this time of year. But some people, especially those with a sweet tooth, do not prefer having savory pumpkin dishes. Instead, they like having sweet treats, which is why they look forward to desserts. Nothing beats using a good old pumpkin to make dessert treats. Check this out for ideas on healthy pumpkin desserts to make this fall!

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Healthy Fall Desserts With Pumpkin

Pumpkin season, better known as fall, is one of the best times for many people, not just because of Halloween. The fact that you can enjoy pumpkins throughout fall is one of the best feelings for most people. 

Fall is also made exceptional due to the endless choices of pumpkin desserts. But you may not know about these desserts if you have never tried them before. Here are a few healthy pumpkin spice desserts that your family will love! 

Healthy Pumpkin Pie

Pies are among the most satisfying desserts during fall. They are easy to prepare and, most of all, delicious. Here is one of the pie pumpkin recipes to try.

Ingredients (1):

  • 1 pie crust

For The Pumpkin Filling (1):

  • 3 eggs
  • 1 (15 oz.) can of pumpkin puree
  • ¼ cup of pure maple syrup
  • ¼ cup of unsweetened almond milk (any milk will work)
  • ¼ cup of coconut sugar (or organic cane sugar)
  • 1 tsp. vanilla extract
  • 1 ½ tsp. cinnamon
  • ½ tsp. ground ginger
  • ½ tsp. nutmeg
  • ½ tsp. allspice
  • ¼ tsp. salt

Preparation (1):

  1. Start by making the pie crust.
  2. Preheat the oven to 350 degrees F.
  3. Mix the eggs, pumpkin puree, maple syrup, almond milk, coconut sugar (or regular sugar), vanilla, cinnamon, ground ginger, nutmeg, allspice, and salt in a bowl to make the filling. Mix until smooth and well combined before pouring into the pie pan.
  4. Bake for 50 to 60 minutes until the filling is no longer jiggly. But be sure to check on the pie after every 20 minutes to prevent the crust from burning. Cover the pie edges with foil or a pie shield if it gets too golden brown.
  5. Let the pie cool for at least an hour before serving. Once cool, you can keep it in the fridge. If not, top with whipped cream or ice cream and enjoy!
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Nutrition (1):

This recipe yields nine servings. But the profile for one serving (one slice) is as follows (2):

  • Calories- 229
  • Total fat- 11.9 g
  • Total carbs- 28 g
  • Fiber- 2.8 g
  • Protein- 4.6 g

Read More: Tackle Your Autumn Days With Delicious Pumpkin Baked Oatmeal Recipes And More

healthy pumpkin desserts

Healthy Pumpkin Bars

One of the easy healthy pumpkin desserts to prepare is pumpkin bars. The bars from this recipe are prepared with pumpkin puree, nut butter, maple syrup, and chocolate chips. And get this, they are oil and gluten-free! Here is an overview of the recipe.

Ingredients (3):

  • ½ cup of pumpkin puree
  • ½ cup of natural creamy nut butter of choice (peanut, cashew, or almond)
  • ½ cup of maple syrup
  • ½ cup of blanched almond flour
  • Two large eggs
  • ½ tsp. vanilla extract
  • 2 tsp. pumpkin pie spice
  • ¼ tsp. baking powder
  • ¼ tsp. kosher salt (increase to ½ tsp. salt if using unsalted nut butter)
  • ½ cup of chocolate chips, plus more for sprinkling over top

Preparation (3):

  1. Preheat the oven to 350ºF. Line an 8×8-inch baking dish with a sheet of parchment paper, and lightly grease with cooking spray.
  2. Whisk the maple syrup, eggs, pumpkin puree, nut butter, and vanilla in a bowl until smooth.
  3. Whisk the pumpkin pie spice, almond flour, baking powder, and salt in another bowl.
  4. Mix the dry and wet ingredients until well mixed. Use a rubber spatula to fold the mixture into chocolate chips and then transfer them to the prepared baking dish. You can sprinkle extra chocolate chips over top if desired.
  5. Bake for 30 to 33 minutes or until a toothpick inserted in the center comes out mostly clean. Remove the bars from the pan using the overhangs of the parchment paper. Let them cool completely before slicing them into 12 squares.

Nutrition (3):

The nutritional profile of one bar is as follows (3):

  • Calories- 172
  • Total carbs- 15 g
  • Protein- 5 g
  • Fiber- 2 g
  • Total fat- 11 g
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healthy pumpkin desserts

Healthy Pumpkin Ice Cream

Ice cream is one of the best treats after dinner. But if you are following a healthy lifestyle, you may be confused about adding ice cream to your diet plan. It’s fine to indulge in the real thing once in a while, but you might not want to every day. Luckily, there are healthier ice cream options, such as those prepared from pumpkin! Here is a recipe to follow to make yourself some of this delicious fall treat.

Ingredients (7):

  • 4 medium bananas, frozen
  • ¾ cup of canned pumpkin (100% pumpkin purée)
  • 1 ½ tsp. pumpkin pie spice
  • 1 tsp. pure vanilla extract
  • 1-2 tbsp. maple syrup to taste

Preparation (7):

  1. Put all the ingredients in a high-powered blender or food processor and blend until smooth.
  2. Taste and adjust maple syrup as needed.
  3. Freeze for 1 to 3 hours before serving for a firmer, scoopable consistency. Alternatively, you can serve immediately.

Nutrition (7):

A serving of this pumpkin ice cream provides:

  • Calories- 70
  • Total carbs- 17 g
  • Protein- 1 g
  • Total fat- 1 g

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healthy pumpkin desserts

Healthy Pumpkin Cookies

Fall is infamous for cookies. So how best to kick off fall than by preparing some yummy cookies. Interestingly, you do not need flour to make these pumpkin cookies. They are also vegan. Check out this pumpkin cookie recipe that requires only three ingredients!

Ingredients (4):

  • 2 1/2 cups rolled oats (gluten-free if needed)
  • 1 cup of pumpkin puree (not pumpkin pie filling)
  • 3 tbsp. maple syrup (can use agave nectar)
  • 1 cup of chocolate chips (optional)

Preparation (4):

  1. Preheat the oven to 180C/350F and use parchment paper to line a large baking sheet.
  2. Mix the pumpkin, oats, and syrup in a bowl. When adding them to this mixture, be sure to fold the chocolate chips.
  3. Using your hands, form small balls and place them on the baking tray. Press each ball into a cookie shape. 
  4. Bake for 10 minutes.
  5. Remove and let them cool on the sheet.
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Nutrition (4):

The nutrition profile of one cookie entails:

  • Calories- 84
  • Total carbs- 16 g
  • Total fat- 1 g
  • Protein- 2 g
  • Fiber- 2 g

healthy pumpkin desserts

Low-Carb Pumpkin Mousse

Whether sweet or savory, mousse is a perfect dessert choice. There is nothing as delicious as low-carb pumpkin mousse! It is delicious and perfectly whipped with multiple flavors. Here is everything you need to make this dessert:

Ingredients (6):

  • 1 can (15 oz.) 100% pumpkin puree (NOT pumpkin pie filling)
  • 1/2 cup of  divided
  • 3/4 tsp. ground cinnamon Powdered Monk Fruit Sweetener, 
  • 2 tsp. pure vanilla extract
  • 1/8 tsp. pumpkin pie spice
  • 1/8 tsp. ground nutmeg
  • 3/4 cup of heavy cream
  • Whipped cream for topping, optional
  • Low carb granola, for garnish, optional

Preparation (6):

  1. Whisk pumpkin puree with 1/4 cup sweetener in a bowl, and then add the cinnamon, vanilla, nutmeg, and pumpkin pie spice. Set aside.
  2. Mix the heavy cream with the remaining sweetener using an electric mixer in a separate bowl until soft peaks form.
  3. Add this mixture to the pumpkin mixture until well combined. Use a rubber spatula and gently fold the mixture until thoroughly incorporated.
  4. Divide mousse evenly among small dessert bowls.
  5. Refrigerate for an hour.
  6. Top with a dollop of whipped cream and a sprinkle of low-carb granola.
  7. Serve.

Nutrition (6):

The nutritional profile is as follows:

  • Calories- 132
  • Total carbs- 7 g
  • Protein- 1 g
  • Fiber- 2 g
  • Total fat- 11 g

Read More: Pumpkin Banana Bread Recipe – How To Make The Perfect Fall Treat

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Healthy Pumpkin Scones

Scones are the perfect dessert, snack, or breakfast options. They are filling and satisfying, especially when prepared with pumpkin. Here is a quick, simple and tasty pumpkin scone recipe you can follow to make these healthy treats:

Ingredients (5):

For The Scones

  • 2 cups of almond flour
  • 2 eggs
  • 1/2 cup of coconut flour
  • 1/3 cup of softened, not melted, coconut oil
  • 1/2 tsp. baking powder
  • 2 tsp. pumpkin pie spice (or blend of cinnamon, allspice, cloves, and nutmeg)
  • 1/4 tsp. salt
  • 1/2 cup of pumpkin puree
  • 1/2 cup of white chocolate chips
  • 1/4 cup of coconut sugar
  • 1 tsp. vanilla

For The Drizzle

  • 1/2 cup of white chocolate chips
  • 1 tsp. coconut oil
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Preparation (5):

  1. Preheat the oven to 350F
  2. Mix the almond flour, baking powder, coconut flour, pumpkin pie spice and salt in a bowl.
  3. Stir in the softened coconut oil until the dough is very crumbly. 
  4. Whisk the eggs, coconut sugar, pumpkin, and vanilla in another bowl.
  5. Mix the egg and flour mixture and stir until you get a dough-like consistency.
  6. Stir in the chocolate chips.
  7. Place the dough on the parchment-lined baking sheet and form round shapes.
  8. Cut into six equal pieces and separate them on a sheet.
  9. Bake for 22 to 27 minutes or until slightly golden brown.
  10. Let them cool. Once cooled, melt white chocolate chips with coconut oil in the microwave and drizzle them onto the scones. Store in an airtight container at room temperature.

Nutrition (5):

The recipe yields 6 servings. The nutritional profile of one scone without drizzle is as follows:

  • Calories- 505
  • Total fat- 25.9 g
  • Total carbs- 31.7 g
  • Protein- 10.5 g

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healthy pumpkin desserts

Healthier Pumpkin Roll With Cream Cheese Frosting

Cake rolls are perfect dessert options for those with a sweet tooth. Here is a recipe to follow to make moist and perfect pumpkin rolls with cream cheese for your loved ones.

Ingredients (2):

For The Cake

  • Cooking spray
  • 3 large eggs
  • 1 cup (about 4 oz.) white whole-wheat flour
  • One cup of canned pumpkin 
  • ½ tsp. baking powder
  • ½ tsp. kosher salt
  • 1 tsp. ground cinnamon
  • ½ tsp. baking soda
  • ¼ tsp. ground ginger
  • ¼ tsp. ground allspice
  • ¼ tsp. ground nutmeg
  • ⅛ tsp. ground cloves
  • ½ cup of granulated sugar
  • 6 tbsp. unsifted powdered sugar, divided
  • 1 tsp. vanilla extract

For The Filling

  • 1 (8 oz.) package of 1/3-less-fat cream cheese
  • ⅓ cup of plain 2% reduced-fat Greek yogurt
  • ¼ cup of plus 2 Tbsp. unsifted powdered sugar
  • 2 tsp. pure maple syrup
  • 1 tsp. vanilla extract
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Preparation (2):

  1. Preheat the oven to 375 degrees F. Coat the jellyroll pan with cooking spray. Whisk together flour, baking powder, salt, cinnamon, baking soda, ginger, nutmeg, allspice, and cloves in a large bowl.
  2. Beat the eggs and granulated sugar with an electric mixer for about 3 minutes or until light, fluffy and pale yellow. Add pumpkin and vanilla and beat for about 30 seconds until fully combined.
  3. Pour the batter into the prepared jelly roll pan while gently spreading to the edges of the pan using an offset spatula. Bake for 13 to 15 minutes until the cake is dry to touch and the edges have pulled away from the pan.
  4. Elsewhere, sift two tablespoons of powdered sugar onto a clean linen kitchen towel. Invert the cake immediately onto the towel and carefully remove the parchment paper when the cake is baked. Starting with one short end, roll up the cake and towel together toward the opposite end. Be sure to work fast while the cake is hot to prevent cracking. Leave the rolled cake to cool to room temperature for about an hour.
  5. To make the filling, beat the cream cheese and yogurt for a minute or two using a stand mixer fitted with a paddle on medium-high speed. When smooth, add the maple syrup, powdered sugar, and vanilla on medium-high speed until smooth. Set aside at room temperature until ready to use.
  6. Gently unroll the cake and remove the towel. Spread the filling in an even layer on top of the cake. Next, re-roll it in the same direction to place it on a serving platter. Refrigerate for 1 to 3 hours. Dust with the remaining two tablespoons of powdered sugar and serve.

Nutrition (2):

One slice of this delicious cake roll provides:

  • Calories- 172
  • Total carbs- 27 g
  • Protein- 5 g
  • Fiber- 2 g
  • Total fat- 5 g

The Bottom Line

Fall is the perfect season to enjoy a wide range of pumpkin dishes, snacks, and desserts. Among the healthy pumpkin desserts to try are pumpkin rolls, bars, cookies, pie, mousse, scones, and ice cream! The good thing is that you get to enjoy these treats guilt-free, for they are healthy-approved!

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DISCLAIMER:

This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!

SOURCES:

  1. Best Ever Healthy Pumpkin Pie (2021, ambitiouskitchen.com)
  2. Healthier Pumpkin Roll with Cream Cheese Frosting (2019, eatingwell.com)
  3. HEALTHY PUMPKIN BARS (2022, dishingouthealth.com)
  4. HEALTHY PUMPKIN COOKIES (2022, thebigmansworld.com)
  5. Healthy Pumpkin Scones (2020, erinliveswhole.com)
  6. Low Carb Pumpkin Mousse (2020, diethood.com)
  7. PUMPKIN NICE CREAM (2021, cheneetoday.com)
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