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By Katja Heino Leave a Comment
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10 Healthy Pumpkin Recipes

four pumpkin dessert images

Anyone else LOVE everything pumpkin? Here are 10 of my favorite healthy pumpkin recipes to get you in the fall mood.

Happy Fall, friends!

October usually signals the beginning of sweets and treats season. Who doesn’t start to crave cozy, warm pumpkin desserts when the weather gets cooler?

But you don’t have to settle for pumpkin treats loaded with processed grains and sugars. Everything I’m sharing today is gluten free, mostly grain free, and made with all real food ingredients.

10 Healthy Pumpkin Recipes

1. Skillet Pumpkin Cake (gluten free + vegan)

This gluten free and vegan pumpkin cake is so delicious and moist, with the perfect blend of fall spices and topped with an insanely yummy nut crumble.

pumpkin cake in a skillet

2. Pumpkin Pie Chia Pudding (dairy free)

Pumpkin pie chia pudding is made with a few simple ingredients and with just a few minutes of prep time. A delicious and healthy breakfast, snack, or dessert full of all the fall flavors.

two jars of pumpkin chia pudding

3. Creamy Pumpkin Custard (dairy free)

This creamy pumpkin custard is heart-warming, soul-satisfying fall time comfort food. Rich, creamy, and sweet, itโ€™s the ultimate pumpkin dessert.

hands holding white bowl of custard

4. Peanut Butter Pumpkin Energy Balls (no bake, gluten free + vegan)

These healthy, no bake peanut butter pumpkin energy balls are loaded with all the good things and are perfect for snacking and meal prepping. Ready in 10 minutes and are gluten free and vegan.

energy balls lined up on a silver tray

5. Easy Chocolate Chip Pumpkin Bars (gluten and grain free)

Full of pumpkin and loaded with all the warm and cozy spices, these super simple chocolate chip pumpkin bars are everything I love about fall.

close up of pumpkin dessert

6. Chocolate Chip Pumpkin Coffee Cake (gluten and grain free)

Moist + delicious chocolate chip pumpkin coffee cake loaded with nutty cinnamon streusel. A warm + cozy fall time treat made with healthy ingredients. Gluten + grain free.

pumpkin dessert in a white skillet

7. Easy Pumpkin Cake (gluten and grain free)

A simple and straight forward pumpkin cake to keep the pumpkin party going this month.  Soft, moist, and perfectly spiced. 

cake with white frosting in white baking tray

8. Mini Pumpkin Muffins (gluten and grain free)

These little mini pumpkin muffins taste UH-MAY-ZING.  Every single bite is moist, pumpkin goodness. They’re lightly spiced and sweetened with real maple syrup.  And that sweet pecan crumble.  So good.  The smell coming from the oven is reason enough to make these muffins.

mini muffins on a cookie sheet

9. Pumpkin Apple Muffins (gluten and grain free)

These muffins embody everything you could ask for in a fall time treat: easy, cozy, and good for you.

close up of muffins in a baking tray

10. Pumpkin Chocolate Chip Bread (gluten and grain free)

This is what I call pumpkin heaven.  Moist delicious pumpkin bread scattered with mini little chocolate chips.  Oh My Goodness!  So good!

close up of sliced pumpkin bread

four images of pumpkin recipes

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Filed Under: Desserts, Healthy Living, Recipe Round Ups Tagged With: gluten free pumpkin recipes, pumpkin, pumpkin desserts

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Hi I’m Katja!

And this is how we do healthy in our family. Just REAL food. Simple. Easy. Gluten free. More about Savory Lotus

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  • ๐Ÿ’ช training for life โ€ข in a world full of distractions and drama, iโ€™m focusing on whatโ€™s important to me โ€ข i want to be strong, to feel alive, and to be capable โ€ข so i can show up for myself, my family, and my community โ€ข when you turn inward and take charge of your own life and your own health, you realize that freedom, real health, and longevity are possible ๐Ÿ’—โ€ข hope you have an amazing big day
  • โœจ๐ŸŒŸ going into 2026 staying consistent โ€ข 
you will NEVER regret getting strongโ€ข you will never regret maintaining your health and ability to move, lift, and participate in life โ€ข muscle loss and metabolic issues will age you faster โ€ข itโ€™s never too late โ€ข start today โ€ข move your body every day โ€ข itโ€™s a straight up LIE that we slow down and fade after 50 โ€ข iโ€™m fitter and stronger than ever at 52 (in the midst of perimenopause)๐Ÿ’—๐Ÿ’ช
  • from the homeland ๐Ÿ‡ซ๐Ÿ‡ฎ FINNISH CABBAGE CASSEROLE

๐Ÿฅฌ a healthy, filling, and delicious casserole the whole family will love โ€ข itโ€™s simple โ€ข itโ€™s hardy โ€ข and makes a great weeknight meal

๐Ÿฅฌ basically just cabbage, beef, onions, and rice โ€ข all baked together in a good quality broth until crispy and golden on top โ€ข YUM 

๐Ÿฅฌ cabbage casserole is to Finns ๐Ÿ‡ซ๐Ÿ‡ฎ like spaghetti is to Italians, tamales to Mexicans, and curry is to Eastern Indians โ€ข it is almost as old as Finland itself and is an essential part of the Finnish culinary tradition 

https://savorylotus.com/finnish-cabbage-casserole/

or search โ€œsavory lotus Finnish cabbage casserole โ€ in your fav search engine
  • FRUIT TART WITH VANILLA CREAM (GLUTEN FREE AND DAIRY FREE)

๐Ÿซ๐Ÿ“ my favorite summer treat โ€ข a lovely fruit tart with an easy to make gluten free crust, a perfect dairy free vanilla pastry cream, and topped with your favorite fruit or berries 

๐Ÿซ๐Ÿ“ the real star is the vanilla pastry cream โ€ข smooth, velvety, and heavenly โ€ข this dessert is easier than it looks to throw together 

๐Ÿซ๐Ÿ“ click link in bio for recipe :

https://savorylotus.com/mini-pumpkin-muffins-gluten-free-and-paleo/

or search โ€œsavory lotus fruit tart โ€ in your fav search engine
  • CRUSTLESS CARAMELIZED ONION AND ASPARAGUS QUICHE

this quiche takes asparagus to the next level, combining it with sweet caramelized onions and bit of shredded zucchini to make a super hearty (10 eggs!!) dish that is great for feeding a crowd

link in bio for savory lotus recipes 

https://savorylotus.com/crustless-caramelized-onion-and-asparagus-quiche/

or search โ€œsavory lotus crustless asparagus quiche โ€ in your fav search engine
  • ๐Ÿ’— resilience is the ability to cope with and adapt to challenges and change โ€ข doing hard things every day helps grow your resilience muscle โ€ข the magic happens in the consistent daily habits โ€ข life doesnโ€™t get easierโ€ข you have to get more steadfast and strong ๐Ÿ’ช๐Ÿ’—
  • ๐Ÿ‹๐Ÿผ 1 in 2 people in the US will develop cancer โ€ข what the actual heck? โ€ข while there are many factors that affect this, genetics is only about 5% 

๐Ÿ‹๐Ÿผ what can you do? โ€ข build a lifestyle  that decreases your risk daily 

๐Ÿ‹๐Ÿผ there are many things that are out of your control โ€ข here are the things you CAN control: 

โ€ข your diet 
โ€ข your sleep 
โ€ข the amount of exercise you do 
โ€ข the amount of drainage/detox support you do 
โ€ข the amount of daily toxins you come in contact with in your home environment (food, air, water, personal care/cleaning products) 

๐Ÿ‹๐Ÿผ be proactive โ€ข your future health depends on it โ€ข you got this ๐Ÿ’—
  • ๐Ÿ’ช๐Ÿ’— take radical ownership of your own life and health โ€ข donโ€™t wait for other people to dictate whatโ€™s good for you or your family โ€ข especially if they have a financial interest in the things they are advocating or mandating โ€ข you know whatโ€™s best for you ๐Ÿ’—
  • โ˜•๏ธ๐Ÿ‹๏ธโ€โ™‚๏ธ we all have our vices โ€ข i feel better, have more energy, and am a MUCH nicer human when i do these things regularly 

โ˜•๏ธ a coffee enema involves introducing organic, mold free coffee into the colon โ€ข the caffeine stimulates the liver and gall bladder to push out bile which carries toxins from your liver into your colon โ€ข it also helps the liver produce more glutathione, which is your master antioxidant โ€ข besides increased liver detoxification and glutathione production, coffee enemas also can :

- cleanse the bowels 
- improve digestion
- increase bile flow/gall bladder function 
- flush out parasites 
- help with clearer skin 

๐Ÿ‹๏ธโ€โ™‚๏ธ lifting heavy weights fires up the metabolism and helps increase lean muscle โ€ข muscle is the economy of aging โ€ข having a strong metabolism reduces risk for insulin resistance, diabetes, cancer, cardiac issues, dementia, and other chronic conditions โ€ข it also gives you more energy, a better mood, and a stronger, more resilient body as you age
View on Instagram
@savorylotus
@savorylotus
•
Follow
๐Ÿ’ช training for life โ€ข in a world full of distractions and drama, iโ€™m focusing on whatโ€™s important to me โ€ข i want to be strong, to feel alive, and to be capable โ€ข so i can show up for myself, my family, and my community โ€ข when you turn inward and take charge of your own life and your own health, you realize that freedom, real health, and longevity are possible ๐Ÿ’—โ€ข hope you have an amazing big day
2 months ago
View on Instagram |
1/9
@savorylotus
@savorylotus
•
Follow
โœจ๐ŸŒŸ going into 2026 staying consistent โ€ข you will NEVER regret getting strongโ€ข you will never regret maintaining your health and ability to move, lift, and participate in life โ€ข muscle loss and metabolic issues will age you faster โ€ข itโ€™s never too late โ€ข start today โ€ข move your body every day โ€ข itโ€™s a straight up LIE that we slow down and fade after 50 โ€ข iโ€™m fitter and stronger than ever at 52 (in the midst of perimenopause)๐Ÿ’—๐Ÿ’ช
3 months ago
View on Instagram |
2/9
@savorylotus
@savorylotus
•
Follow
from the homeland ๐Ÿ‡ซ๐Ÿ‡ฎ FINNISH CABBAGE CASSEROLE ๐Ÿฅฌ a healthy, filling, and delicious casserole the whole family will love โ€ข itโ€™s simple โ€ข itโ€™s hardy โ€ข and makes a great weeknight meal ๐Ÿฅฌ basically just cabbage, beef, onions, and rice โ€ข all baked together in a good quality broth until crispy and golden on top โ€ข YUM ๐Ÿฅฌ cabbage casserole is to Finns ๐Ÿ‡ซ๐Ÿ‡ฎ like spaghetti is to Italians, tamales to Mexicans, and curry is to Eastern Indians โ€ข it is almost as old as Finland itself and is an essential part of the Finnish culinary tradition https://savorylotus.com/finnish-cabbage-casserole/ or search โ€œsavory lotus Finnish cabbage casserole โ€ in your fav search engine
3 months ago
View on Instagram |
3/9
@savorylotus
@savorylotus
•
Follow
FRUIT TART WITH VANILLA CREAM (GLUTEN FREE AND DAIRY FREE) ๐Ÿซ๐Ÿ“ my favorite summer treat โ€ข a lovely fruit tart with an easy to make gluten free crust, a perfect dairy free vanilla pastry cream, and topped with your favorite fruit or berries ๐Ÿซ๐Ÿ“ the real star is the vanilla pastry cream โ€ข smooth, velvety, and heavenly โ€ข this dessert is easier than it looks to throw together ๐Ÿซ๐Ÿ“ click link in bio for recipe : https://savorylotus.com/mini-pumpkin-muffins-gluten-free-and-paleo/ or search โ€œsavory lotus fruit tart โ€ in your fav search engine
9 months ago
View on Instagram |
4/9
@savorylotus
@savorylotus
•
Follow
CRUSTLESS CARAMELIZED ONION AND ASPARAGUS QUICHE this quiche takes asparagus to the next level, combining it with sweet caramelized onions and bit of shredded zucchini to make a super hearty (10 eggs!!) dish that is great for feeding a crowd link in bio for savory lotus recipes https://savorylotus.com/crustless-caramelized-onion-and-asparagus-quiche/ or search โ€œsavory lotus crustless asparagus quiche โ€ in your fav search engine
12 months ago
View on Instagram |
5/9
@savorylotus
@savorylotus
•
Follow
๐Ÿ’— resilience is the ability to cope with and adapt to challenges and change โ€ข doing hard things every day helps grow your resilience muscle โ€ข the magic happens in the consistent daily habits โ€ข life doesnโ€™t get easierโ€ข you have to get more steadfast and strong ๐Ÿ’ช๐Ÿ’—
12 months ago
View on Instagram |
6/9
@savorylotus
@savorylotus
•
Follow
๐Ÿ‹๐Ÿผ 1 in 2 people in the US will develop cancer โ€ข what the actual heck? โ€ข while there are many factors that affect this, genetics is only about 5% ๐Ÿ‹๐Ÿผ what can you do? โ€ข build a lifestyle that decreases your risk daily ๐Ÿ‹๐Ÿผ there are many things that are out of your control โ€ข here are the things you CAN control: โ€ข your diet โ€ข your sleep โ€ข the amount of exercise you do โ€ข the amount of drainage/detox support you do โ€ข the amount of daily toxins you come in contact with in your home environment (food, air, water, personal care/cleaning products) ๐Ÿ‹๐Ÿผ be proactive โ€ข your future health depends on it โ€ข you got this ๐Ÿ’—
1 year ago
View on Instagram |
7/9
๐Ÿ’ช๐Ÿ’— take radical ownership of your own life and health โ€ข donโ€™t wait for other people to dictate whatโ€™s good for you or your family โ€ข especially if they have a financial interest in the things they are advocating or mandating โ€ข you know whatโ€™s best for you ๐Ÿ’—
@savorylotus
@savorylotus
•
Follow
๐Ÿ’ช๐Ÿ’— take radical ownership of your own life and health โ€ข donโ€™t wait for other people to dictate whatโ€™s good for you or your family โ€ข especially if they have a financial interest in the things they are advocating or mandating โ€ข you know whatโ€™s best for you ๐Ÿ’—
1 year ago
View on Instagram |
8/9
โ˜•๏ธ๐Ÿ‹๏ธโ€โ™‚๏ธ we all have our vices โ€ข i feel better, have more energy, and am a MUCH nicer human when i do these things regularly 

โ˜•๏ธ a coffee enema involves introducing organic, mold free coffee into the colon โ€ข the caffeine stimulates the liver and gall bladder to push out bile which carries toxins from your liver into your colon โ€ข it also helps the liver produce more glutathione, which is your master antioxidant โ€ข besides increased liver detoxification and glutathione production, coffee enemas also can :

- cleanse the bowels 
- improve digestion
- increase bile flow/gall bladder function 
- flush out parasites 
- help with clearer skin 

๐Ÿ‹๏ธโ€โ™‚๏ธ lifting heavy weights fires up the metabolism and helps increase lean muscle โ€ข muscle is the economy of aging โ€ข having a strong metabolism reduces risk for insulin resistance, diabetes, cancer, cardiac issues, dementia, and other chronic conditions โ€ข it also gives you more energy, a better mood, and a stronger, more resilient body as you age
@savorylotus
@savorylotus
•
Follow
โ˜•๏ธ๐Ÿ‹๏ธโ€โ™‚๏ธ we all have our vices โ€ข i feel better, have more energy, and am a MUCH nicer human when i do these things regularly โ˜•๏ธ a coffee enema involves introducing organic, mold free coffee into the colon โ€ข the caffeine stimulates the liver and gall bladder to push out bile which carries toxins from your liver into your colon โ€ข it also helps the liver produce more glutathione, which is your master antioxidant โ€ข besides increased liver detoxification and glutathione production, coffee enemas also can : - cleanse the bowels - improve digestion - increase bile flow/gall bladder function - flush out parasites - help with clearer skin ๐Ÿ‹๏ธโ€โ™‚๏ธ lifting heavy weights fires up the metabolism and helps increase lean muscle โ€ข muscle is the economy of aging โ€ข having a strong metabolism reduces risk for insulin resistance, diabetes, cancer, cardiac issues, dementia, and other chronic conditions โ€ข it also gives you more energy, a better mood, and a stronger, more resilient body as you age
1 year ago
View on Instagram |
9/9

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