3 Delicious Pumpkin Recipes Under 300 Calories


Warm. Comforting.  Creamy. Pumpkin-y.  It seems that many people fall in love with the taste of pumpkin and associate it with warm memories and autumn weather.  My friend once joked that you know fall has arrived when every coffee chain in the country rolls out their pumpkin spice lattes.  Yet pumpkins are also a nutritional powerhouse.  For instance, did you know that the pumpkin gets its vibrant orange hue from antioxidants, such as beta-carotene (which converts to Vitamin A)?  They’re also packed with fiber, vitamins, and minerals.  So you can’t go wrong with a little bit of pumpkin in your recipe this season.  Below, I have 5 delicious pumpkin recipes under 300 calories per serving.



Pumpkin Spice Smoothie (138 Calories)


½ cup (pumpkin puree, fresh or canned)

1 frozen banana

1 cup almond milk, optional soy, lite coconut or skim milk

1 tablespoon pure maple syrup, more or less to taste

¼ tsp vanilla

¼ tsp cinnamon

1/8 tsp nutmeg

1/8 tsp allspice

½ cup ice


  1. Puree all ingredients in a blender until smooth.   And enjoy!

Recipe Credit to SkinnyMs.com at https://skinnyms.com/pumpkin-spice-smoothie-6/


Pumpkin Soup (140 calories)


6 cups chicken stock

1 ½ teaspoons salt

4 cups pumpkin puree

1 teaspoon chopped fresh parsley

1 cup chopped onion

½ teaspoon chopped fresh thyme

1 clove garlic, minced

½ cup heavy whipping cream

5 whole black peppercorns


  1. Heat stock, salt, pumpkin, onion, thyme, garlic, and peppercorns. Bring to a boil, reduce heat to low, and simmer for 30 minutes uncovered.
  2. Puree the soup in small batches (1 cup at a time) using a food processor or blender.
  3. Return to pan, and bring to a boil again. Reduce heat to low, and simmer for another 30 minutes, uncovered. Stir in heavy cream. Pour into soup bowls and garnish with fresh parsley.

Recipe Credit to AllRecipes.com at https://www.allrecipes.com/recipe/9191/pumpkin-soup/


Pumpkin Pie Oatmeal (calories 288)


1 cup old-fashioned rolled oats

1 3/4 cups almond milk

1/4 cup pumpkin puree

1/2 teaspoon vanilla extract

1/2 teaspoon ground cinnamon

1/4 teaspoon ground nutmeg

1/2 cup chopped pecans

1/4 cup maple syrup


  1. Combine oats and milk in a small saucepan over medium heat.
  2. Bring to a boil; reduce heat and simmer, stirring occasionally, until desired consistency is reached, about 3-5 minutes. Stir in pumpkin, vanilla, cinnamon, and nutmeg until heated through, about 1 minute.
  3. Serve immediately, garnished with pecans and maple syrup, if desired.

Recipe Credit to Damn Delicious at https://damndelicious.net/2015/10/29/pumpkin-pie-oatmeal/

Did these recipes work for you?  Is there a pumpkin recipe that you fell in love with that you’d love to share? I’d love to hear your thoughts!  Please email me at hello@heartandsoulblog.com.  If interested in reading about more recipes, I encourage you to click this link.  And don’t forget to subscribe to my newsletter at the space below to receive more posts like these straight to your inbox.

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