20 Savory Pumpkin Dishes You’ll Want to Make for the Holidays
Move over, pumpkin spice! There’s a new kid on the block. Nutritionists share their savory recipes with the popular squash you’re sure to love.
Pumpkin Sage Risotto
Jackie Newgent, RDN, CDN, culinary nutritionist and author of The All-Natural Diabetes Cookbook, developed this decadent blend of flavors that are perfect for the cooler months. Creamy risotto marries fresh sage, fresh pumpkin, and two types of cheese. Newgent renovated a classic risotto recipe to improve the fiber content while slashing to total fat to less than half. Use this Thanksgiving timeline to get ready for the big day.
Pumpkin Cauliflower Mash
Move over, boring mashed potatoes! Cauliflower is a trending superfood! Pump up your traditional side dish with pumpkin and cauliflower for a nutritious boost your guests will love. Dietitian Kristen Smith, MS, RDN, LD lowered the carbohydrate content of the side dish, and streamlined the steps so it’s ready in about 20 minutes.
Pumpkin Pizza Crust
Chelsey Amer, MS, RDN, CDN, the dietitian behind CitNutritionally.com, created this fun take for your Friday family pizza night. Boost the nutrition of your pizzas with a pumpkin pizza crust. It’s allergy friendly, free of gluten, dairy, soy, nuts, and eggs – so, you can serve it at a children’s party and feel good about it. Let the kiddos top it with their favorite cheese and veggies! Aside from using pumpkin year after year, try cooking one of these 23 delicious Thanksgiving side dishes all your guests will love.
Pumpkin Hummus with Black Sesame Seeds
Super popular hummus dip takes a pumpkin-style twist in this recipe from dietitian Carlene Thomas, RDN, LD. Add some fresh ginger and orange, and topped with black sesame seeds, this appetizer is perfect for any party. And, it’s ready in just a few minutes!
Pumpkin Miso Tahini Sauce
Because it’s a bit high in sodium, a little pumpkin miso tahini sauce goes a long way, but that little bit adds satisfying umami taste to all kinds of foods—chicken, fish, meat, baked potatoes, sliced vegetables, and toast. Dietitian blogger Jessica Cording, MS, RD, CDN, likes to serve it with jicama sticks at parties. Three ingredients and it’s done! Check out this list of 15 Thanksgiving foods ranked from best to worst for your weight.
Rigatoni with Sweet Turkey Sausage and Creamy Pumpkin Sauce
Pumpkin puree meets sweet Italian spices and decadent Gorgonzola cheese to make the ultimate comfort meal. Anne Dahany, MS, RDN, the blogger behind Craving Something Healthy, created this elegantly simple dish.
Buttermilk Pumpkin Cornbread
Take your cornbread up a notch by infusing vitamin-A packed pumpkin. Arizona-based dietitian Dahany thinks this is the perfect bread for your holiday table. Serve it warm with maple butter and your family will devour it. This is ranked as America’s favorite Thanksgiving pie and it’s not pumpkin!
You can’t go wrong with the Mediterranean approach to eating—here are 9 ways to make your diet more Mediterranean. One way could be adding falafel: Seasonal pumpkin merges with Greek flavors for these tasty and versatile falafel patties from Lindsey Janeiro, RDN, LDN, owner of Nutrition to Fit Coaching and Consulting. Perfect dairy-free, gluten-free, kid-friendly weeknight dinner that’s fiber-rich.
Slow Cooker Pumpkin Stew
A hearty pumpkin soup perfect for chilly fall days, courtesy of dietitian and diabetes educator, Brittany Poulson, MDA, RDN, CD, CDE. Throw the ingredients in the slow cooker and come back later for a robust high-fiber meal. Vegan and gluten-free, and ready in six hours. Just be sure you’re not making these 15 slow cooker mistakes.
Sorghum Chicken Veggie Lettuce Wraps with Pumpkin Vinaigrette
Lauren Harris-Pincus, MS, RDN, author of The Protein-Packed Breakfast Club, shares this unique recipe. Sorghum Chicken Veggie Lettuce Wraps with Pumpkin Vinaigrette make an easy, protein and fiber filled lunch or dinner. The trick is using pre-made sorghum and rotisserie chicken for quick assembly. Pumpkin is a fantastic add-in for dressings because it pumps up the nutrition as well as keeping a vinaigrette from separating. Here are the 8 other canned foods nutritionists love to buy besides just pumpkin.