Pumpkin is a really popular ingredient to have around the house this time of year, especially since many of us bake or enjoy pumpkin pie on Thanksgiving. So if you’ve got a few extra cans stashed in your pantry, don’t wait till next November to use them up! Need some encouragement besides gaining more pantry space? Check out this list of health benefits per cup of pureed pumpkin and my recipes below. They are nutritious family favorites perfect for breakfast, lunch boxes or even just as snacks.

Pumpkin Health Benefits:

  • 80 calories and only 1 g of fat
  • 7 g of filling fiber
  • 760 % of the daily value of vitamin A (an anti-ox that fights aging & disease)
  • 17 % of vitamin C (boosts your immunity and repair your muscles/tissue)
  • 6 % of calcium (who doesn’t need strong bones?)
  • 19 % of iron (fight anemia and oxygenate your tissues)

Pumpkin Cinnamon Rolls (icing optional)

(adapted from weelicious)


  • 2 cups whole wheat pastry flour
  • 2 teaspoons baking powder
  • 1/4 teaspoon salt
  • 1/4 cup unsalted butter, softened
  • 1/4 cup brown sugar
  • 1 cup pumpkin puree (or any winter squash you have on hand roasted and pureed)
  • 1/2 cup light cream cheese
  • 3 tablespoon honey
  • 2 teaspoons ground cinnamon

Icing (optional): 1/4 cup powdered sugar, 1/2 TBSP milk (I used whole), 1/2 tsp cinnamon


1. Preheat oven to 375°F.
2. In a bowl, whisk together the flour, baking powder and salt.
3. In a separate bowl or the bowl of a standing mixer, cream together the butter and sugar, then mix in pumpkin puree. Add the flour mixture to the pumpkin mixture and stir to combine.
4. On a well floured surface, roll the dough to a 1/4 inch thick rectangle about 16 x 12 inches. Spread the cream cheese on top of the dough, drizzle with honey and sprinkle with cinnamon.
5. Carefully roll up the dough, starting with the long side and cut into 1-inch pieces.
6. Place the rolls on a parchment or silpat-lined baking sheet and bake for 20 minutes, or until golden brown.
7. Remove from the oven and let cool. Drizzle with icing as desired.

Pumpkin Waffles (Makes 8-12; you can easily freeze and reheat)


  • 2 1/2 cups whole wheat pastry flour
  • 1/3 cup light brown sugar
  • 2 1/2 teaspoon baking powder
  • 1 teaspoon baking soda
  • 1/2 teaspoon salt
  • 2 teaspoons pumpkin pie spice
  • 4 eggs
  • 1 cup almond milk
  • 1 cup plain yogurt drink (i.e. Ronny Brook drinkable yogurt)
  • 1 cup pumpkin puree
  • 5 tablespoons butter, melted


1. Preheat waffle iron.
2. Sift first 7 ingredients into a bowl.
3. In a separate bowl whisk the remaining ingredients.
4. Whisk the dry ingredients into the liquid mixture and whisk until smooth.
5. Pour about 1/2 cup of the pumpkin batter into a waffle iron that’s been sprayed w/ cooking spray
6. Serve with a light dusting of powdered sugar