Are you ready to get your fall on without sacrificing taste for a healthy diet? Look no further! Pumpkin season is upon us, and with it comes a slew of delicious and nutritious recipe ideas that just happen to be sugar-free. From sweet treats like pancakes and muffins, to savory dishes like soup and risotto, we’ve got you covered.
In this article, we’ll count down the top 20 sugar-free pumpkin recipes that are sure to satisfy your cravings without compromising on nutrition. Whether you’re a fan of sweet or savory, these recipes are sure to be a hit with friends and family alike. So grab a cup of coffee (or tea, or latte – we won’t judge!), get cozy, and let’s dive into the world of sugar-free pumpkin delights!
Sugarfree Pumpkin Spice Latte
Kick off your day with a deliciously sweet and spicy drink that’s surprisingly sugar-free! This recipe combines the comfort of pumpkin spice with the richness of espresso, all without any added sugars.
Ingredients:
– 1 cup strong brewed coffee or espresso
– 1/2 cup unsweetened almond milk
– 1 tablespoon canned pumpkin puree
– 1 teaspoon ground cinnamon
– 1/4 teaspoon ground nutmeg
– 1/4 teaspoon ground ginger
– 1/4 teaspoon vanilla extract
– Ice cubes (optional)
Instructions:
1. Brew a cup of strong coffee or espresso and set aside.
2. In a small saucepan, warm the almond milk over medium heat.
3. Add pumpkin puree, cinnamon, nutmeg, ginger, and vanilla extract to the warmed almond milk. Whisk until smooth.
4. Pour the spiced almond milk into the brewed coffee or espresso.
5. Stir well to combine.
6. Taste and adjust sweetness as needed (optional).
7. Serve immediately, or pour over ice cubes for a refreshing treat.
Cooking Time: 5-7 minutes
Sugarfree Pumpkin Bread
Savor the warm spices and comforting flavors of pumpkin bread without the added sugars! This recipe uses natural sweeteners to create a delicious and healthier treat perfect for snacking or sharing.
Ingredients:
– 1 cup almond flour
– 1/2 cup coconut sugar
– 1/4 cup granulated sweetener (such as Swerve or Erythritol)
– 1/2 cup canned pumpkin puree
– 3 large eggs
– 1/2 teaspoon salt
– 1/2 teaspoon baking powder
– 1/2 teaspoon ground cinnamon
– 1/4 teaspoon ground nutmeg
– 1/4 teaspoon ground ginger
– 1/2 cup chopped walnuts (optional)
Instructions:
1. Preheat oven to 350°F (175°C). Grease a 9×5-inch loaf pan.
2. In a large bowl, whisk together almond flour, coconut sugar, granulated sweetener, and spices.
3. Add pumpkin puree, eggs, and salt. Mix until smooth.
4. Stir in chopped walnuts, if using.
5. Pour batter into prepared loaf pan.
6. Bake for 50-60 minutes or until a toothpick inserted comes out clean.
Cooking Time: 50-60 minutes
Sugarfree Pumpkin Soup
This recipe is a delicious and healthy twist on traditional pumpkin soup, perfect for fall and winter gatherings. With only a few ingredients and minimal cooking time, this sugar-free version is sure to become a new favorite.
Ingredients:
– 1 small pumpkin (about 2 lbs), cooked and pureed
– 4 cups chicken or vegetable broth
– 1/4 cup heavy cream or half-and-half (optional)
– 2 tablespoons butter
– 1 onion, chopped
– 3 cloves garlic, minced
– Salt and pepper to taste
– Fresh herbs, such as parsley or sage, for garnish (optional)
Instructions:
1. In a large pot, sauté the onion and garlic in butter until softened.
2. Add the pureed pumpkin, broth, and heavy cream or half-and-half (if using). Stir until combined.
3. Bring the mixture to a simmer and cook for 15-20 minutes or until heated through.
4. Season with salt and pepper to taste.
5. Serve hot, garnished with fresh herbs if desired.
Cooking Time: 15-20 minutes
Sugarfree Pumpkin Pancakes
Start your day off right with these moist and flavorful sugar-free pumpkin pancakes, perfect for a cozy fall morning. Made with wholesome ingredients and a hint of warm spices, these pancakes are sure to become a new favorite.
Ingredients:
– 1 cup almond flour
– 1/2 cup coconut flour
– 1/4 cup granulated sweetener (such as Swerve or Erythritol)
– 1/2 teaspoon baking powder
– 1/2 teaspoon salt
– 1/2 cup canned pumpkin puree
– 3 large eggs
– 1/2 teaspoon ground cinnamon
– 1/4 teaspoon ground nutmeg
Instructions:
1. In a large bowl, combine almond flour, coconut flour, granulated sweetener, baking powder, and salt.
2. In a separate bowl, whisk together pumpkin puree, eggs, cinnamon, and nutmeg.
3. Add the wet ingredients to the dry ingredients and stir until just combined.
4. Heat a non-stick skillet or griddle over medium heat.
5. Drop batter by 1/4 cupfuls onto the skillet.
6. Cook for 2-3 minutes, until bubbles appear on surface and edges start to dry.
7. Flip and cook for an additional 1-2 minutes.
Cooking Time: 10-12 minutes per batch
Sugarfree Pumpkin Muffins
These moist and flavorful muffins are perfect for a healthy snack or breakfast on-the-go. Made with sugar-free sweeteners, they’re a great option for those looking to reduce their sugar intake.
Ingredients:
– 1 cup almond flour
– 1/2 cup coconut sugar substitute (such as Swerve or Erythritol)
– 1/2 cup canned pumpkin puree
– 3 large eggs
– 1/4 cup melted coconut oil
– 1 teaspoon vanilla extract
– 1/2 teaspoon ground cinnamon
– 1/4 teaspoon ground nutmeg
– Salt to taste
– Optional: chopped walnuts or pecans for added crunch
Instructions:
1. Preheat oven to 350°F (180°C). Line a 12-cup muffin tin with paper liners.
2. In a large bowl, combine almond flour, coconut sugar substitute, and pumpkin puree.
3. Add eggs one at a time, mixing well after each addition.
4. Stir in melted coconut oil, vanilla extract, cinnamon, nutmeg, and salt.
5. Divide batter evenly among muffin cups.
6. Bake for 20-22 minutes or until a toothpick inserted comes out clean.
Cooking Time: 20-22 minutes
Sugarfree Pumpkin Pie
Enjoy a delicious and healthy twist on the classic pumpkin pie recipe with this sugar-free version!
Ingredients:
– 1 cup canned pumpkin puree
– 2 cups heavy cream, unsweetened
– 1/4 cup granulated sweetener (such as Swerve or Erythritol)
– 1/2 teaspoon salt
– 1/2 teaspoon ground cinnamon
– 1/4 teaspoon ground nutmeg
– 1/4 teaspoon ground ginger
– 2 large eggs
Instructions:
1. Preheat oven to 425°F (220°C).
2. In a medium-sized bowl, whisk together pumpkin puree, heavy cream, granulated sweetener, salt, cinnamon, nutmeg, and ginger until well combined.
3. Beat in the eggs until smooth.
4. Pour mixture into a pie crust (homemade or store-bought) and bake for 15 minutes.
5. Reduce oven temperature to 350°F (180°C) and continue baking for an additional 30-40 minutes, or until filling is set.
Cooking Time: 45-50 minutes
Sugarfree Pumpkin Cheesecake
This sugar-free pumpkin cheesecake is a refreshing twist on the classic dessert, perfect for fall gatherings or as a healthier treat any time of the year. With a crust made from almond flour and a creamy filling infused with pumpkin puree, this dessert is sure to be a hit.
Ingredients:
– 1 1/2 cups almond flour
– 1/4 cup granulated sweetener (such as Swerve or Erythritol)
– 1/2 cup unsalted butter, melted
– 2 large eggs
– 1 cup pumpkin puree
– 8 oz cream cheese, softened
– 1/2 cup heavy cream
– 1 tsp vanilla extract
– Pinch of salt
Instructions:
1. Preheat oven to 350°F.
2. Prepare crust by mixing almond flour and sweetener in a bowl. Add melted butter and mix until well combined.
3. Press crust into a 9-inch springform pan.
4. In a separate bowl, beat eggs and pumpkin puree together. Add cream cheese, heavy cream, vanilla extract, and salt. Mix until smooth.
5. Pour filling over crust and bake for 45-50 minutes or until edges are set.
6. Let cool completely before serving.
Cooking Time: 45-50 minutes
Sugarfree Pumpkin Smoothie
Get ready to blend your way to a healthy and delicious treat with this sugar-free pumpkin smoothie recipe! Made with wholesome ingredients, this drink is perfect for a quick breakfast or post-workout snack.
Ingredients:
– 1/2 cup frozen pumpkin puree
– 1/2 cup unsweetened almond milk
– 1/4 cup plain Greek yogurt
– 1 tablespoon honey (or to taste)
– 1/2 teaspoon vanilla extract
– Ice cubes (as needed)
– Pinch of salt
Instructions:
1. In a blender, combine pumpkin puree, almond milk, Greek yogurt, and honey.
2. Blend until smooth and creamy, adding ice cubes if desired.
3. Add vanilla extract and blend for another second or two to combine.
4. Taste and adjust sweetness as needed.
5. Pour into a glass and serve immediately.
Cooking Time: 1-2 minutes (blending time)
Sugarfree Pumpkin Oatmeal
Start your day with a deliciously sweet and satisfying sugar-free pumpkin oatmeal recipe that’s perfect for fall mornings. This recipe combines the warmth of cinnamon, nutmeg, and ginger with the comfort of steel-cut oats, all without adding refined sugar.
Ingredients:
– 1 cup steel-cut oats
– 2 cups water or unsweetened almond milk
– 1/4 cup canned pumpkin puree
– 1 tablespoon honey or maple syrup (optional)
– 1/2 teaspoon ground cinnamon
– 1/8 teaspoon ground nutmeg
– 1/16 teaspoon ground ginger
– Pinch of salt
Instructions:
1. In a medium saucepan, bring water or almond milk to a simmer.
2. Add steel-cut oats and reduce heat to low. Cook for 20-25 minutes, stirring occasionally.
3. Add pumpkin puree, honey or maple syrup (if using), cinnamon, nutmeg, ginger, and salt. Stir until well combined.
4. Simmer for an additional 5 minutes, stirring frequently.
5. Serve warm and enjoy!
Cooking Time: 30-35 minutes
Sugarfree Pumpkin Cookies
These soft-baked cookies are a perfect blend of autumnal flavors, made without refined sugars. Perfect for a healthy snack or dessert, these sugar-free pumpkin cookies are sure to please!
Ingredients:
– 1 cup almond flour
– 1/2 cup coconut sugar substitute (such as Erythritol)
– 1/4 cup granulated sweetener (such as Swerve)
– 1/2 cup unsalted butter, softened
– 2 large eggs
– 1/2 cup canned pumpkin puree
– 1 teaspoon vanilla extract
– 1/2 teaspoon baking soda
– Pinch of salt
Instructions:
1. Preheat oven to 375°F (190°C). Line a baking sheet with parchment paper.
2. In a large bowl, whisk together almond flour, coconut sugar substitute, granulated sweetener, and baking soda.
3. In a separate bowl, cream together butter and eggs. Add pumpkin puree and vanilla extract; mix well.
4. Combine wet and dry ingredients; mix until a dough forms.
5. Scoop tablespoon-sized balls of dough onto the prepared baking sheet, leaving 2 inches between each cookie.
6. Bake for 12-15 minutes or until edges are lightly golden.
Cooking Time: 12-15 minutes
Sugarfree Pumpkin Pudding
This sugar-free pumpkin pudding recipe is a perfect blend of autumnal flavors and healthy ingredients, making it an excellent dessert option for those watching their sugar intake.
Ingredients:
– 1 cup cooked, mashed pumpkin
– 1/2 cup unsweetened almond milk
– 1/4 cup granulated sweetener (such as Swerve or Erythritol)
– 1 large egg
– 1/2 teaspoon ground cinnamon
– 1/4 teaspoon ground nutmeg
– 1/4 teaspoon salt
– 1 tablespoon unsalted butter, melted
Instructions:
1. In a medium saucepan, combine pumpkin, almond milk, sweetener, and spices.
2. Cook over medium heat, whisking constantly, until the mixture comes to a simmer.
3. Reduce heat to low and let cook for 5 minutes, or until slightly thickened.
4. Remove from heat and stir in melted butter and egg.
5. Pour into individual serving cups or a large baking dish.
6. Refrigerate until chilled, at least 2 hours.
Cooking Time: 10-12 minutes
Sugarfree Pumpkin Risotto
Enjoy a warm and comforting bowl of sugar-free pumpkin risotto, perfect for a cozy fall evening. This recipe combines the flavors of roasted pumpkin with creamy Arborio rice and a hint of nutmeg.
Ingredients:
– 1 cup Arborio rice
– 4 cups chicken broth, warmed
– 1/2 cup roasted pumpkin puree
– 2 tablespoons olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 teaspoon dried thyme
– Salt and pepper to taste
– 1/4 cup grated Parmesan cheese (sugar-free)
– Fresh parsley, chopped (optional)
Instructions:
1. Heat the chicken broth in a separate pot.
2. In a large skillet, sauté the onion and garlic in olive oil until softened.
3. Add the Arborio rice and cook for 1-2 minutes, stirring constantly.
4. Add the warmed chicken broth, one cup at a time, stirring continuously and allowing each portion to absorb before adding the next.
5. Stir in the roasted pumpkin puree, thyme, salt, and pepper.
6. Cook for an additional 2-3 minutes or until the rice is tender.
7. Remove from heat and stir in Parmesan cheese. Garnish with chopped parsley if desired.
Cooking Time: 20-25 minutes
Sugarfree Pumpkin Hummus
Experience the perfect blend of fall flavors with this sugar-free pumpkin hummus recipe! This creamy dip is a delicious and healthy twist on traditional hummus, perfect for snacking or as a tasty addition to your favorite dishes.
Ingredients:
– 1 cup cooked chickpeas
– 1/2 cup canned pumpkin puree
– 1/4 cup lemon juice
– 1/4 cup tahini
– 2 cloves garlic, minced
– 1/2 teaspoon salt
– 3 tablespoons olive oil
– 1/4 cup water
Instructions:
1. Drain and rinse the chickpeas.
2. In a blender or food processor, combine the chickpeas, pumpkin puree, lemon juice, tahini, garlic, and salt. Blend until smooth.
3. With the blender or food processor running, slowly add the olive oil and water. Continue blending until well combined and creamy.
4. Taste and adjust seasoning as needed.
Cooking Time: 5 minutes
Sugarfree Pumpkin Chili
This sweet and savory chili recipe is a perfect blend of fall flavors, minus the added sugar. With roasted pumpkin, aromatic spices, and lean ground turkey, this sugar-free chili is a hearty and healthy option for a chilly evening.
Ingredients:
– 1 medium pumpkin (about 2 lbs), peeled and cubed
– 1 lb ground turkey breast
– 1 onion, diced
– 3 cloves garlic, minced
– 1 red bell pepper, diced
– 1 can (14.5 oz) diced tomatoes
– 1 tsp ground cumin
– 1 tsp smoked paprika
– Salt and pepper, to taste
– 1/4 cup chicken broth
– 1/4 cup water
Instructions:
1. Preheat oven to 400°F (200°C). Toss pumpkin cubes with 2 tbsp olive oil, salt, and pepper on a baking sheet. Roast for 30 minutes or until tender.
2. In a large pot, cook ground turkey over medium-high heat, breaking up with a spoon as it cooks, until browned.
3. Add onion, garlic, red bell pepper, cumin, smoked paprika, salt, and pepper to the pot. Cook until vegetables are softened.
4. Stir in roasted pumpkin, diced tomatoes, chicken broth, and water. Simmer for 20-25 minutes or until flavors have melded together.
Cooking Time: 55-60 minutes
Sugarfree Pumpkin Energy Balls
These bite-sized energy balls are a perfect way to boost your energy levels without the guilt of consuming sugary treats. Made with wholesome ingredients and pumpkin puree, they’re a delicious and nutritious snack to fuel your day.
Ingredients:
– 1 cup rolled oats
– 1/2 cup almond butter
– 1/4 cup pumpkin puree
– 1/4 cup coconut flakes
– 1 tablespoon honey or sugar-free sweetener (optional)
– Pinch of salt
Instructions:
1. In a large mixing bowl, combine the oats, almond butter, and pumpkin puree. Mix until well combined.
2. Add the coconut flakes and mix until a dough forms.
3. If desired, add the honey or sugar-free sweetener and mix until incorporated.
4. Use your hands to shape the dough into small balls, about 1 inch in diameter. Place on a baking sheet lined with parchment paper.
5. Refrigerate for at least 30 minutes to set.
Cooking Time: None! These energy balls are ready to eat straight from the fridge.
Enjoy your sugar-free and delicious pumpkin energy balls!
Sugarfree Pumpkin Granola
This recipe combines the warmth of pumpkin with the crunch of granola, all without adding refined sugar. Perfect for a quick breakfast or afternoon snack, this sweet and nutty treat is sure to become a favorite.
Ingredients:
– 2 cups rolled oats
– 1 cup mixed nuts (almonds, cashews, pecans)
– 1/2 cup pumpkin puree
– 1/4 cup honey substitute (such as stevia or monk fruit sweetener)
– 1 tablespoon pumpkin pie spice
– 1/2 teaspoon salt
– 1/4 teaspoon ground cinnamon
Instructions:
1. Preheat oven to 300°F (150°C).
2. In a large bowl, mix together oats, nuts, and pumpkin puree.
3. In a separate bowl, whisk together honey substitute and spices until well combined.
4. Pour wet ingredients over dry ingredients and stir until everything is well coated.
5. Spread mixture onto a baking sheet lined with parchment paper.
6. Bake for 25-30 minutes, stirring every 10 minutes to ensure even cooking.
7. Remove from oven and let cool completely before storing in an airtight container.
Cooking Time: 25-30 minutes
Sugarfree Pumpkin Ice Cream
Enjoy a sweet treat without the added sugar! This sugar-free pumpkin ice cream recipe is perfect for those looking to reduce their sugar intake while still satisfying their cravings.
Ingredients:
– 1 1/2 cups heavy cream
– 1 cup canned pumpkin puree
– 1/4 cup unsweetened almond milk
– 1 tablespoon sweetener (such as stevia or erythritol)
– 1 teaspoon vanilla extract
Instructions:
1. In a blender, combine the heavy cream, pumpkin puree, and unsweetened almond milk. Blend until smooth.
2. Add the sweetener and vanilla extract to the mixture and blend until well combined.
3. Pour the mixture into an ice cream maker and churn according to manufacturer’s instructions.
4. Once the ice cream is almost set, transfer it to a freezer-safe container and freeze for at least 2 hours before serving.
Cooking Time: Approximately 30 minutes (including churning time)
Tips:
– For a creamier texture, use an ice cream maker or place the mixture in the freezer and stir every 30 minutes until set.
– Experiment with different sweeteners to find one that suits your taste preferences.
Sugarfree Pumpkin Curry
As the weather cools down, warm up with a delicious and healthy sugar-free pumpkin curry that’s perfect for a cozy night in. This recipe is a twist on traditional Indian cuisine, using natural sweetness from pumpkin to replace refined sugars.
Ingredients:
– 1 small pumpkin (about 2 lbs), peeled and cubed
– 2 medium onions, diced
– 3 cloves of garlic, minced
– 1 tablespoon grated fresh ginger
– 1 teaspoon ground cumin
– 1 teaspoon curry powder
– 1/2 teaspoon turmeric
– 1/4 teaspoon cayenne pepper (optional)
– 1 can (14 oz) coconut milk
– Salt and pepper to taste
– Fresh cilantro leaves for garnish
Instructions:
1. In a large pan, heat 2 tablespoons of oil over medium-high heat.
2. Add the onions and cook until translucent, about 5 minutes.
3. Add the garlic, ginger, cumin, curry powder, turmeric, and cayenne pepper (if using). Cook for an additional minute.
4. Add the pumpkin cubes and stir to combine. Cook for 10-12 minutes or until the pumpkin is tender.
5. Stir in coconut milk and season with salt and pepper to taste.
6. Simmer for 5-7 minutes or until the curry has thickened slightly.
7. Garnish with fresh cilantro leaves and serve over rice, naan, or with some crusty bread.
Cooking Time: 25-30 minutes
Sugarfree Pumpkin Fritters
Get ready to delight your taste buds with these crispy and sweet sugar-free pumpkin fritters! Made with wholesome ingredients, these bite-sized treats are perfect for a healthy snack or dessert.
Ingredients:
– 1 cup canned pumpkin puree
– 1/2 cup almond flour
– 1/4 cup coconut flour
– 1/4 teaspoon salt
– 1/4 teaspoon baking soda
– 1 tablespoon coconut oil, melted
– 2 large eggs
– 1 teaspoon vanilla extract
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a medium bowl, combine pumpkin puree, almond flour, coconut flour, salt, and baking soda.
3. In a separate bowl, whisk together melted coconut oil, eggs, and vanilla extract.
4. Add the wet ingredients to the dry ingredients and mix until a thick batter forms.
5. Drop spoonfuls of the batter onto a parchment-lined baking sheet.
6. Bake for 15-20 minutes or until golden brown.
Cooking Time: 15-20 minutes
Sugarfree Pumpkin Pasta Sauce
Enjoy a deliciously sweet and savory pasta dish with this sugar-free pumpkin sauce recipe! Made with roasted pumpkins, garlic, and herbs, this sauce is perfect for a healthier take on traditional pasta sauces.
Ingredients:
– 1 small to medium-sized pumpkin (about 2 lbs), peeled and cubed
– 3 cloves of garlic, minced
– 1/4 cup olive oil
– 1 onion, finely chopped
– 1 teaspoon dried sage
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 1 can (14.5 oz) diced tomatoes, drained
Instructions:
1. Preheat oven to 375°F (190°C).
2. Roast the pumpkin cubes in a baking dish for 30-40 minutes or until tender.
3. In a large skillet, heat the olive oil over medium heat. Add the minced garlic and cook for 1 minute.
4. Add the chopped onion, sage, salt, and pepper to the skillet. Cook for an additional 2-3 minutes or until the onion is translucent.
5. Add the roasted pumpkin and diced tomatoes to the skillet. Stir well to combine.
6. Simmer the sauce over low heat for 10-15 minutes, stirring occasionally.
Cooking Time: 45-50 minutes
Summary
Get ready to indulge in the flavors of fall without adding sugar to your dishes! This collection of 20 delicious sugar-free pumpkin recipes will satisfy your cravings and keep you healthy. From classic Pumpkin Spice Latte to innovative Pumpkin Curry, these sweet and savory treats are perfect for any time of day. Whether you’re a fan of baked goods, soups, or desserts, there’s something here for everyone. So why wait? Dive into the world of sugar-free pumpkin delights and start cooking!
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