5 Pumpkin Recipes To Make You Smile This Fall

5 Pumpkin Recipes To Make You Smile This Fall



Since Fall is almost here you can probably guess what’s on everyone’s mind: PUMPKIN EVERYTHING. From pumpkin spice lattes, to pumpkin chili, to even pumpkin burgers, the season for this glorious vegetable has arrived. It’s time for pumpkin to have its moment and I’ve got five of my favorite pumpkin recipes to share with you all below! These recipes are nutrient dense, on trend, and packed with all the good stuff. Make any of these recipes for a family gathering and you’ll have your family members talking for days. Cheers to the season of pumpkin!

Pumpkin Elote:

Serves 8


  • ½ cup pumpkin puree
  • ½ cup plain Greek yogurt
  •  ½ TBSP lime juice, ½ tsp
  • 4 ears of corn
  • ½ cup Cotija cheese
  • Tajin for taste
  • Canola oil cooking spray
  • ½ bunch of cilantro, chopped

Directions: Heat the grill and spray cooking spray on corn. Once heated, place on the grill. Rotate once char marks are achieved. In the meantime, in a bowl mix pumpkin, plain Greek yogurt and lime juice together. Once corn is complete, use a brush to coat the pumpkin mixture on the corn. Top with chopped cilantro, cotija cheese and a pinch of tajin.

Pumpkin Hummus + Pepitas

Serves 6-8


  • 1 cup pumpkin
  • 4 TBSP tahini
  • 1 TBSP olive oil
  • ½ tsp salt
  • 2 TBSP lemon juice
  • 1 tsp chili powder
  • 3 garlic cloves
  • 1 can chickpeas
  • ½ tsp cumin
  • 1 zucchini
  • 1 yellow squash

Directions: Using a food processor, blend all ingredients (except the pepitas, yellow squash and zucchini) together and slowly add the oil. Top with pepitas once complete. Slice zucchini and yellow squash with a diagonal cut and use vegetables for dipping.

Pumpkin Coconut Curry Sauce: Use this with a stir-fry, on top of chicken, or even to mix with your savory oatmeal!


  • 2 TBSP canola oil
  • 2 garlic cloves, minced
  • 1.5 TBSP curry powder
  • 1.5 cups light coconut milk
  • ½ cup pumpkin puree
  • 2 TBSP low sodium soy sauce
  • Kosher salt to taste
  • Lemon zest to taste

Directions: In a bowl combine light coconut milk, pumpkin, low sodium soy sauce, curry powder and a pinch of kosher salt. Whisk ingredients together. Heat a medium size saucepan and add canola oil. Next sauté garlic and then add in the coconut-milk mixture and bring to a boil. Cook until the sauce thickens and reduce to a simmer. Top with fresh lemon zest.

Pumpkin Risotto

Serves 4

  • 2 cups cauliflower rice
  • 2 TBSP smart balance butter
  • 2 garlic cloves
  • ¼ tsp sage
  • ¼ tsp salt
  • ½ cup pumpkin puree
  • ¼ cup unsweetened almond milk
  • ½ cup low sodium broth
  • ¼ cup parmesan cheese

Directions: Using a large skillet, melt butter and sauté the minced garlic. Add in cauliflower and sauté for 3-5 minutes. Add in the broth, pumpkin, and almond milk. Lastly, mix in the cheese, sage, and salt. Serve once hot.

Turmeric Roasted Fall Vegetables

Serves 8-10

  • 2 cups pumpkin chopped
  • 1 cup butternut squash
  • 1 cup purple potatoes
  • 1 cup Brussels sprouts
  • 2 TBSP canola oil
  • 2 tsp turmeric
  • Salt + Pepper to taste

Directions: Heat oven to 400 degrees. Removing the skin, cut pumpkin and butternut squash in half and remove the seeds. Chop and dice butternut squash, pumpkin, and potatoes. Slice brussels sprouts in half. Lay out produce on a sheet tray, mix vegetables with oil, turmeric, and salt and pepper to taste. Roast in the oven for 20-25 minutes until vegetables are golden brown. Serve.

Disclaimer: This information is educational only and not providing healthcare recommendations. Please see a healthcare provider.


One Response

  1. Avatar

    Your recipe for “Harvest Superfood Salad” was printed on the back of my recent prescription info sheet from the pharmacy. Great idea! Along with a note “From your Culinary Dietitian”. Another great idea! The recipe looks very yummy but the ingredient amounts are in ounces rather than the standard cup measurements with which I am familiar. Could you please tell me: 1) How many cups are 6oz of chopped kale? 2) How many cups are 3oz of lentils? 3) How many cups are 8oz of sweet potatoes? 4) How many cups are 3oz of chopped purple cabbage? 5) Are the dates to be chopped or left whole?
    Also in Heber City Utah the Smiths/Kroger deli offers a tortellini salad with sun dried tomatoes that I simply love! Do any of your stores offer that in Wisconsin? I live in the Milwaukee area. Or is a recipe available for that salad?
    Thanks for all that Kroger is doing during this plague to keep your employees and customers safe!
    Kroger is continuing to do a great job providing quality food and services.
    I particularly like the Metro Markets in Brookfield on Bluemound Rd. and in Wauwatosa on Capitol Dr.
    Thanks for your recipes and advice!

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