10 Savoury Pumpkin Recipes Healthy And Easy to Prepare

Savoury Pumpkin recipes
10 min reading time

It is tough to resist the best savoury pumpkin recipes.

Pumpkin recipes are irresistible not just because they taste great but also because they keep you healthy. The Pumpkin fruit is super delicious with a wide variety of health benefits.

It is high in potassium and beta-carotene (a carotenoid that is converted to vitamin A).

Cooking with pumpkin is an inexpensive way to feed your body with various essential vitamins, minerals, and phytochemicals. If you are planning to add pumpkins to your diet, savoury pumpkin recipes are a perfect choice.

Let’s look at some healthy savoury pumpkin recipes for your diet.

Best Savoury Pumpkin Recipes For Your Diet

Best savoury pumpkin recipes

Pumpkins are great because they can be used to make several different dishes. They can be baked, fried, boiled and even hollowed out.

You can use so many different recipes to make dishes with pumpkins, many of which aren’t typically associated with them. Everything from pumpkin seeds to roasted vegetables is fair game in the world of cooking.

Try some of these savoury pumpkin recipes today and taste something unique!

  • Pumpkin, Beef and Black Bean Chilli

Savoury Pumpkin Recipes-1. Pumpkin, beef and black bean chilli

This is one of the delicious savoury pumpkin recipes with a short preparation time. The pumpkin, beef and black bean chilli is perfect for fall and also very healthy for you.

  • Chilli.
  • 1 1/4 lb. ground round.
  • One medium sweet onion.
  • One red bell pepper.
  • Three clove garlic.
  • 2 tbsp. chilli powder.
  • 1 tbsp. dried oregano.
  • 1 1/2 tsp. ground cumin.
  • Sweet pumpkin or butternut squash one can black beans.
  • One can fire-roasted diced tomatoes one can of low-sodium beef broth.
  • 1 1/4 tsp. Kosher salt.
  • 1 tsp. Freshly ground black pepper Chopped fresh cilantro.
  • Sliced fresh jalapeños.
  • Chipotle Sour Cream.
  • 1 tsp. minced canned chipotle chiles in adobo sauce.
  • 2 tsp. Fresh lime zest, 1 tbsp. fresh lime juice.
How to Prepare Pumpkin, Beef, and Black Been Chilli
  • Cook the beef in an oven in medium-high heat thoroughly until the meat loses its pink colour.
  • Cook the onions, red bell pepper and garlic in drippings for roughly 7 minutes.
  • Add in your pumpkin, black beans, diced tomatoes, beef broth, kosher salt and black pepper and bring to boil.
  • Reduce the heat to low heat and simmer for about 20 minutes. When the pumpkin is tender, add cilantro season, salt and pepper to taste.

It is best served with jalapeños and Chipotle Sour Cream.

  • Easy Pumpkin Soup

Easy pumpkin soup

This dish is easy to prepare and delicious. It can also be made using coconut milk, making it incredibly delicious and perfect for you, especially if your taste inclines towards vegetarian dishes.

  • -Pumpkin – Peeled and chopped into large chunks.
  • Onion and garlic.
  • Stock/broth and water.
  • Milk, coconut milk, cream or half and half stirred through at the end.
How to Prepare
  •       Place peeled pumpkin, chopped onion, garlic, broth/stock and water into a pot (these are the secret ingredients to the soup and give it its rich taste).
  •       Boil the above ingredients thoroughly for about 15 minutes until the pumpkin gets tender.
  •       Use a stick blender or transfer to a blender to blend it to be smooth.
  •       Adjust salt and pepper to taste, then add either milk, coconut milk OR cream – whichever you may want to use.
  •       Side ingredients like turmeric, curry, cumin or ginger can also be added.
  • Curried Pumpkin Soup

Curried pumpkin soup

This is the perfect dish for an opening course, vibrant and creamy but with minimal fat making for a delicious pumpkin meal that everyone can enjoy.

  • Two tablespoons butter or margarine, 1 (8-ounce) package sliced fresh mushrooms, ½ cup chopped onion, two tablespoons all-purpose flour.
  • One tablespoon curry powder.
  • 3 cups chicken broth.
  • 2 cups canned pumpkin.
  • One tablespoon honey.
  • ½ teaspoon salt, ¼ teaspoon ground nutmeg.
  • ¼ teaspoon pepper.
  • 1 (12-ounce) can evaporated milk, Garnishes: sour cream, chopped fresh chives.
How to Prepare
  • Add mushrooms and onion, and sauté into a pan with butter and leave until it is tender.
  • Add in flour and curry powder and then eventually add in chicken broth and cook in medium hit with constant stirring until it gets thick enough.
  • Stir in your honey, salt, nutmeg and pepper, reduce the heat and let it simmer, stirring occasionally for 10 minutes.
  • Add in milk and cook while still occasionally stirring until it is thoroughly heated.
  • Garnish the meal depending on your tastes.
  • Pumpkin and Cornflakes Parfait

This is a flavoured parfait recipe that contains a variety of ingredients. It starts with a layer of cornflakes, followed by fried pumpkin (or any other kind of squash), and ends with yogurt.

The whole thing tastes excellent and is not at all difficult to make. It is one of the savoury pumpkin recipes to try out.

  • Few grams of pumpkin.
  • Cornflakes.
  • Sweetener.
  • Vanilla essence to taste.
  • Milk powder (optional).
How to Prepare
  • Rinse and dice the pumpkin into small pieces.
  • Add to a pot with water and spices.
  • Simmer on medium heat until the pumpkin is soft.
  • Blend.
  • Cool the mixture by placing it in the fridge for 30 minutes, then remove and squeeze out any excess liquid from the pumpkin.
  • Take two serving glasses and alternate layering the mixtures until the desired amount of each has been used with an end topping of one layer of cornflakes and a smooth mixture.
  • Pumpkin Soup With Mozzarella Cheese, Thyme, and Chilli

Pumpkin soup with mozzarella cheese, thyme and chilli are, save favourite one of the savoury pumpkin recipes. It is a dish that warms your heart and calms your mind.

The vibrant colours of orange, yellow and green created by the turmeric, the pumpkin and the spinach will give you instant energy.

  • Vegetable oil.
  • Chopped pumpkin.
  • Salt and freshly ground pepper to taste.
  • Shredded mozzarella cheese.
  • Chopped fresh thyme leaves.
  • Minced garlic.
  • Chilli pepper flakes and a pinch of salt.
How to Prepare
  • Heat the butter and olive oil in a large saucepan.
  • Add the finely chopped garlic and onion.
  • Cook until the onion softens.
  • Stir in the pumpkin, thyme and chilli flakes.
  • Cook for 5-10 minutes until the pumpkin has softened. Remove from heat and cool a little.
  • Pour into a food processor or blender with half the stock and blend until smooth. Do this slowly to lessen the risk of hot soup splashing out
  • Pumpkin Pie With Cinnamon, Nutmeg and Crème Fraîche

Pumpkin Pie is one of the savoury pumpkin recipes and irresistible desserts. This recipe of pumpkin pie with cinnamon, nutmeg and crème fraîche will leave you wanting more.

The whipped cream makes it even more delicious.

  • Eggs.
  • Sugar.
  • Nutmeg.
  • Ground cinnamon.
  • Salt and pepper.
  • Seedless Pumpkin puree.
  • Baking soda.
  • Crème fraîche (or sour cream).
How to Prepare
  • Preheat the oven to 375°F and prepare a deep baking dish with non-stick spray.
  • Cover the bottom of the baking dish with a single layer of ham, then top with a layer of spinach.
  • Cut the tops of your pumpkin and remove all the seeds. Gobble up the seeds or save them to roast later, and then scoop out all the pumpkin flesh.
  • Mix and match your favourite toppings in a bowl of pumpkin purée.
  • Sprinkle over the perfect amount of pumpkin pie spice and serve.
  • Baked Pumpkin With Coconut and Garlic

This is a must-have delicious meal this fall.

  • Chopped pumpkin.
  • Red cabbage, shredded.
  • Coconut oil.
  • Curry powder.
  • Garlic cloves, minced.
  • Pumpkin puree (canned or fresh).
  • Coconut milk.
  • Pepitas for topping (optional).
How to Prepare
  1.       Preheat the oven to 375.
  2.       Cut the pumpkin in half.
  3.       Scoop out the seeds and stringy parts.
  4.       Cut thin slices of pumpkin.
  5.       Add oil, salt, and pepper onto the pumpkin before roasting for 15 minutes.
  6.       Add coconut milk and garlic to the remaining soup after it is cooked for a creamy finish.
  • Spiced Baked Pumpkin and Bean Burritos

If you enjoy Mexican food but crave a low carbohydrate meal, this recipe is for you. This vegetarian dish has a good amount of protein from the pumpkin, black beans, and tofu.

Note: Ensure that you cook and crumble your tofu first to get rid of the excess water. You do not want soggy burritos!

  • Baked pumpkin puree
  • Cooked kidney beans
  • Two cloves garlic chopped
  • Burritos
  • Salt, pepper, turmeric
How to Prepare
  • Preheat oven to 400F and line a baking sheet
  • In a large bowl, mash the beans with a fork and mix in the stock
  • Season with salt, pepper and turmeric until well combined
  • Stir through the pumpkin, kale and squash until well combined
  • Spoon the mixture into the wraps and roll up to create burritos
  • Place the burritos on the baking sheet seam-side down
  • Bake for 10 minutes
  • Serve
  • Maple-Roasted Pumpkin and Chickpeas

These maple-roasted pumpkin and chickpeas are delicious, healthy, and make for a filling fall meal or side dish! It is one of the best savoury pumpkin recipes for your family.

  • Pumpkin
  • Maple syrup
  • Olive oil
  • Chickpeas
  • Yogurt (optional)
How to Prepare
  • Preheat your oven to 400C/200C fan
  • Spread the pumpkin pieces in an even layer on a baking tray
  • Drizzle with a little maple syrup
  • Spray a little olive oil over the top of it all and sprinkle with some black pepper
  • Place in the oven and roast for 25-30 minutes, or until soft
  • Pour into a bowl with yogurt and add the roasted chickpeas and mix gently together.
  • Pumpkin Quinoa Salad

If you are looking for a light and healthy dinner idea for the fall, look no further than this pumpkin quinoa salad. It has the perfect balance of sweet and savoury and is packed with nutrition.

  • Salad.
  • Kale, chard or lettuce.
  • Cooked quinoa.
  • Eggs, hard-boiled, peeled and chopped.
  • Walnuts, chopped.
  • Pumpkin (or butternut squash) puree.
  • Arugula / Spinach/lettuce to serve.
  • Extra virgin olive oil.
  • Apple cider vinegar.
  • Cloves of garlic, crushed.
How to Prepare
  • Add two cups of water to the pot.
  • Prepare the veggies.
  • Cook for ten minutes.
  • Drain and rinse canned pumpkin.
  • Add quinoa and pumpkin to the pot.
  • Stir in dressing along with remaining ingredients.

Method 2

  • Combine all ingredients for the dressing in a small bowl and whisk, so all the ingredients are combined.
  • If you prefer the dressing to be thinner or thicker, you can thin or thicken it by adding more or less water.
  • Note: If you would like to substitute ingredients feel free to use what you already have on hand.

Benefits Of Pumpkin In Your Diet

There are several other healthy recipes for you.

However, the benefits of pumpkin in your diet can be numerous and should not be overlooked.

This is because many aspects of this fascinating vegetable can improve your overall health and well-being.

If you are looking for a natural way to enhance your performance at work, or an energy booster, consider integrating some great savoury pumpkin recipes into your diet.

Some of the benefits of pumpkin are;

  •       Pumpkins are rich in fibre and low in calories.
  •       It is also an excellent source of potassium that helps maintain blood pressure levels.
  •       Pumpkin seeds are rich in energy, chlorophyll, and antioxidants.
  •       Savoury pumpkin recipes in your diet can help to ease constipation.
  •       Pumpkin seeds help to relieve menstrual pain.
  •       It is very good for heart health as it is rich in potassium.
  •       Pumpkin juice is an excellent cleansing drink.
  •       Its seeds are good for weight loss and colon health.
  •       Pumpkin has an anti-aging effect.


We’ve covered a lot of ground in terms of finding delicious savoury pumpkin recipes. I hope you found this article to be helpful.

Make sure you bookmark this page and visit it often. More awesome pumpkin recipes would be added, and you can always find the latest one right here.

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