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Fall is upon us which means one thing: it’s PUMPKIN SEASON! I don’t know about you, but every Fall, I make tons of vegan recipes with pumpkin and then I get sick of pumpkin until the next Fall comes around. There’s something warm and soothing about beautiful orange-coloured pumpkin recipes.
I had a blast scouring the internet for the best, healthy, simple vegan recipes with pumpkin so you can have them available in one place. The recipes are divided into four categories: breakfast, snack, lunch and dinner, and dessert. I hope these recipes give you lots of inspiration and get your kitchens smelling delicious.
Why these Vegan Recipes with Pumpkin are Relevant for Disabled People
I intentionally chose recipes made with nourishing ingredients high in protein, fiber, vitamins and minerals that are easy to make and great for meal prep. If you don’t know by now, I talk about meal prep all the time on my blog and Instagram. To learn why meal prep is super important for people with disabilities, click here.
There are a number of freezer-friendly lunch, dinner, and snack recipes below that you can keep on hand for days when you’re in pain or too fatigued to cook. You can pull out your pumpkin chili or pumpkin muffins, warm them in the microwave, and you have a healthy meal or snack in a pinch.
Here are some things that will help you store these pumpkin recipes and keep them fresh:
- Silicone bento lunch box
- Silicone food storage container
- Set of 3 stainless steel food storage containers
- Stainless steel flask (great for smoothies!)
- Insulated food jar (for hot meals)
Here is a list of some of my favourite adaptive eating equipment:
- Set of 3 utensils (spoon, knife, fork)
- 9-piece adaptive tableware set
- High sided divided dish
- Insulated weighted bowl (perfect for hot foods like soup or risotto!)
- Convalescent feeding cup
There are also lots of easy and quick vegan recipes with pumpkin in this roundup which are excellent for when you want to prepare something but don’t have a ton of energy or are too busy to spend a long time in the kitchen. For those mornings when you’re rushing out the door, if you prepare some pumpkin overnight oats or pumpkin chia pudding the night before, you’ll have breakfast ready in a pinch. Whether you love cooking or not, there are recipes for everyone in this roundup! Happy Fall!
Vegan Recipes with Pumpkin
Pumpkin Spice Chia Pudding by Choosing Chia
If you don’t know by now, I’m a big fan of chia pudding. It makes a great meal prep breakfast or snack and is high in fiber and protein. Double or triple this pumpkin spice chia pudding recipe to have for part of the week.
Pumpkin Pie Overnight Oats by the Beaming Baker
I’m a huge fan of overnight oats because they make a great meal prep breakfast or snack and are high in fiber and protein. Double or triple this recipe to have for part of the week. Add in a scoop of protein powder to boost the protein content.
Pumpkin Pie Green Smoothie from Minimalist Baker
Finally, a pumpkin recipe that isn’t orange! Jokes aside, if you’re looking for a nourishing smoothie for breakfast or snack, give this one a try! You’ll get your greens too.
Pumpkin Spice Granola by Milk and Pop
Pumpkin granola is one recipe that I make every single Fall. I love making a large batch and storing it in a mason jar at room temperature to sprinkle on top of yogurt, smoothies, or cereal. You’ll want to keep making this recipe on repeat.
Vegan Pumpkin Spice Muffins from Hot for Food
Who doesn’t love a hearty, healthy pumpkin muffin in the Autumn months? Enter these pumpkin spice muffins. This is a simple recipe that you can whip up in a pinch and it has lots of aromatic spices that remind you of Fall and sweater weather. The recipe calls for oat flour but you can replace that with whole wheat flour if you prefer.
Pumpkin Chocolate Chip Muffins from Minimalist Baker
Check out this super simple and moist pumpkin chocolate muffin recipe from one of my favourite blogs, Minimalist Baker. They only take 10 minutes to prep! Store them in the freezer to keep on hand for when hunger strikes. This makes a great meal prep snack.
Vegan Pumpkin Spice Latte from The Edgy Veg
Who doesn’t love a pumpkin spice latte from your favourite coffee shop? Well now you can make a healthy, delicious version to enjoy at home.
Pumpkin Oatmeal Bars by Shuangys Kitchen Sink
I love whipping up a batch of oatmeal bars or muffins to store in the freezer and warm in the microwave when I want a snack in a pinch. These pumpkin oatmeal bars scream Fall! They’re high in fiber, low in sugar, and only 10 minutes to prep! To boost the fiber content, throw in ¼ – ⅓ cup of flaxmeal!
Pumpkin Cookie Protein Balls from Once Upon a Pumpkin
This recipe was written by a registered dietitian whose Instagram account I follow for the most drool-worthy photos. If you’re a fan of protein balls, then you’ll want to make these and store in your fridge or freezer to have on hand for when hunger strikes.
Lunch and Dinner Recipes
Red Lentil Pumpkin Dal from Connoisseurus Veg
I’m a big fan of lentils – they’re cheap, environmentally friendly, and a great source of protein and fiber. Lentil dal is such a comforting dish for the cold months and the pumpkin in this recipe makes it perfect for Autumn. This is a wonderful, freezer-friendly meal prep recipe.
Creamy Pumpkin Vegan Risotto by Chocolate Covered Katie
This pumpkin risotto only has 7 ingredients making it an easy recipe. Enjoy it as a side dish for dinners, lunches, or thanksgiving!
Pumpkin Macaroni and “Cheese” by Making Thyme for Health
Mac and cheese is the ultimate Fall comfort food. If you’re dairy-free, there are many vegan mac n’ cheese recipes out there that taste similar to the real thing. Adding pumpkin to it gives it a unique but satisfying flavour profile. I love this recipe because it doesn’t call for a vegan cheese substitute; instead the “cheesy” flavour comes from cashews and nutritional yeast, which is very high in B12 making it a great ingredient for vegans or those low in B12.
Fall Pumpkin Buddha Bowls from Full of Plants
I love buddha bowls because they are usually simple, sheet pan meals that have little prep time. They’re also fantastic for meal prep. I suggest storing each item in separate containers (ie. the dressing, chickpeas, pumpkin, and brussel sprouts) and then assembling into a bowl just before eating. This recipe calls for shredded brussel sprouts but if you don’t have the energy or desire to shred your own brussel sprouts, then feel free to purchase pre-shredded ones or just chop them in half and roast in the oven. This is a nutritionally balanced, high fiber and protein meal.
Pumpkin Chili by Vanilla and Bean
Chilis are wonderful meal prep recipes for lunches or dinners. They are quick, easy, require one pot, and freezer-friendly. I recommend adding extra vegetables (ie. mixed frozen vegetables, frozen broccoli, spinach leaves, kale, carrots, bell peppers, mushrooms) to make it an even more nutritionally balanced meal. Double or triple the recipe and store in the freezer to keep on hand for days when you don’t have the energy to cook and want a meal warmed up in a pinch.
Creamy Vegan Pumpkin Soup from Whole Living Lauren
When you think of Fall, is pumpkin soup the first thing that comes to mind? I feel like pumpkin soup is a staple of Autumn and I am here for it. Enjoy this creamy pumpkin soup recipe made with coconut milk which contributes to its irresistible creaminess.
Pumpkin Curry with Crispy Tofu and Broccoli by the Grateful Grazer
Tofu is one of my favourite plant-based proteins. It’s one of the only vegan protein sources that makes a complete protein with all the amino acids the body needs. Tofu is also great for heart health among many other health benefits. The combination of crispy tofu with broccoli, rice, and pumpkin curry is delectable. I hope you enjoy this great meal prep recipe!
Vegan Pumpkin Pie by Minimalist Baker
What is Fall or Thanksgiving without pumpkin pie?! This is my go-to pumpkin pie recipe that I make every year. It’s super simple and is made with few ingredients. Even though it’s in the dessert section, it makes a lovely side dish as well. The recipe calls for gluten-free flour for the crust but you can sub regular white or whole wheat flour, or you can buy a premade crust.
Vegan Pumpkin Coffee Cake by Rainbow Nourishments
This beautiful pumpkin coffee cake has all the warming pumpkin pie spices and calls for a pecan crumble. To add more fiber, use whole wheat flour instead of white. It makes a lovely Thanksgiving dessert.
Pumpkin Brownies from The Banana Diaries
The brownies in this drool-worthy photo are fudgy and decadent. Make them for Thanksgiving or just because!
Vegan Pumpkin Cheesecake Bars from What Molly Made
These scrumptious-looking cheesecake bars are made with wholesome ingredients such as pecans, cashews, dates, coconut cream, and pumpkin, of course. It’s a no-bake recipe that you can prepare pretty quickly.
There you have it – 20 vegan recipes with pumpkin for Fall and Thanksgiving! What’s your favourite pumpkin recipe to make? Which one of these are you going to make? Let me know in the comments below.
Jackie is a Toronto-based Registered Dietitian with a Masters of Health Science (MHSc) in Nutrition Communications, whose mission is to empower and support people with disabilities to manage their condition, prevent complications, and live active lifestyles through nutrition. Jackie runs a virtual private practice and consulting business and runs her blog which has simple recipes and health information for the disability community.