3 Healthy Pumpkin Recipes Perfect for Fall


Close your eyes and think about the signature flavors of fall. What comes to mind? For us, it’s apple, cinnamon, clove, and of course – pumpkin. The fall harvest is finally here, and we couldn’t be more excited! Few foods are as synonymous with autumn as pumpkins. In fact, many of us even line our porches with this brilliantly hued squash. But pumpkins can be so much more than décor.

Pumpkin is a nutrient-dense, low-calorie fruit (yes, pumpkin is technically a fruit) that, according to a study published by Cambridge University, provides the following six potential health benefits:

  1. Anti-diabetic
  2. Anti-carcinogenic
  3. Antioxidant
  4. Anti-microbial
  5. Inhibits kidney stones
  6. Anti-inflammatory

And don’t toss those pumpkin seeds – emerging research suggests that pumpkin seed extracts provide high antioxidants and have been shown to help reduce the risk of stomach, colon, prostate, and breast cancer.

Start Your Fall Health Food Journey Here

Now that the colder weather is here, you may be excited to dive into the season by enjoying the best of the local harvest. But if you suffer from chronic pain, inflammation, or autoimmune conditions, you may be concerned about triggering pain through your diet. In that case, this post is the perfect starting place for your fall food journey. Read on to learn our top three healthy pumpkin recipes for fall that won’t trigger inflammation, indigestion, or regret.

Not a fan of pumpkin? No problem! Substituting butternut squash in any of the recipes below will result in a delicious take on our pumpkin-centric offerings. Plus, squash is often naturally sweeter than pumpkin, so you won’t have to use as much sweetener.

3 Healthy Pumpkin Recipes Perfect for Fall

Whether you’re looking for a spicy dinner-worthy meal, a crunchy low-inflammation snack, quick breakfast, or delicious dessert – these healthy pumpkin recipes are sure to become go-to’s in your home this fall.

Anti-Inflammatory Thai Pumpkin Soup

This recipe for a comforting pumpkin soup from Ascension Kitchen soothes indigestion and quelches inflammation due to various spices and ingredients like ginger, cumin, lemongrass, coriander seeds, and turmeric. Serve this warming autumn meal up to your friends and family to soothe their bodies and soul.

Note: If you’re cooking for little ones or those who are chili-averse – simply leave this ingredient out or substitute it for a bit of sweet red bell pepper.

Roasted Pumpkin Seeds – Your Way

A perfect garnish for the Anti-Inflammatory Thai Pumpkin Soup above. In our blog, 3 Crispy, Crunchy Snack Recipes That Won’t Trigger Inflammation, we introduced the idea of customizing our basic roasted chickpea recipe with a variety of flavor combinations to suit your individual diet, allergies, and nutritional goals. With fall in full force, pumpkin seeds make for a timely seasonal twist on this popular, crunchy snack!


  • Raw pumpkin seeds (at least 1 cup)
  • Seasonings and low-inflammation fat of your choice


  • Preheat oven to 300 degrees Fahrenheit.
  • Toss pumpkin seeds in a bowl with a low-inflammation oil or fat like extra virgin olive oil, avocado oil, macadamia oil, or Ghee and desired spices.
  • Spread the raw pumpkin seeds in a single layer on a baking sheet and bake until golden brown (roughly 15 minutes.
  • Be sure to stir occasionally throughout baking.

To keep your seasoning from falling off your roasted pumpkin seeds, follow this easy hack: soak your pumpkin seeds in salt water for a few hours before roasting. After they are done soaking, dry them in the oven at 250 degrees Fahrenheit before moving on to roast them on a baking sheet or the stovetop with oil and other seasonings.

Flavor combination ideas:

The options are endless when choosing a flavor combination for your roasted pumpkin seeds. Here are some of our favorites that beautifully encapsulate the season:

  • Rosemary and sage
  • Pumpkin Pie Spice
  • Chinese Five Spice Powder
  • Curry Powder and Turmeric
  • Garlic, Fresh Cracked Black Pepper, and Rosemary
  • Ginger, Nutmeg, and Cinnamon
  • Garlic Powder, Sage, and Thyme

Healthy Pumpkin Bars

These healthy pumpkin bars are perfect as an after-school snack, quick breakfast, or as an excellent finish to a comforting fall meal. A fan favorite at holiday gatherings, tailgates, and more – these healthy pumpkin bars will quickly become a staple in your family’s fall recipe repertoire.


  • 2 cups quick oats or oat flour (or flour of choice, for example, almond flour, cassava flour, or brown rice flour).
  • 1 cup dates (or sweetener of choice, for example, maple syrup, honey, or monk fruit syrup – be sure to adjust for taste).
  • 2 teaspoons baking powder
  • 2 teaspoons cinnamon or pumpkin pie spice – adjust to taste. For a savory variation, try curry powder and reduce the sweetener.
  • 1 teaspoon baking soda
  • ½ teaspoon Himalayan pink or sea salt
  • 4 flax or chia seed eggs (or real eggs, if your diet allows)
  • 1 15 oz can of pure pumpkin puree (if using freshly roasted, about 1 ¾ cups)
  • ¾ cup healthy oil or fat (for example, coconut oil, avocado oil, or olive oil)

Note: If using dates as a sweetener, blend them in a food processor or blender with the pumpkin to incorporate them. Add your favorite chopped nuts for a protein and flavor boost!


  • In a large bowl, mix the dry ingredients, then add in the wet ingredients.
  • Pour into a lined 15x10x1 baking pan and spread evenly.
  • Bake at 350 degrees Fahrenheit for 20-25 minutes.
  • Cool and enjoy with a mug of herbal tea.

Hache Protocol™ Approved Resources for Those with Chronic Pain, Inflammation, and Autoimmune Disease, and Immunity

With food holidays on the horizon, you may wonder how to participate in all the fun without triggering the fires of inflammation and the discomfort of indigestion. Because nutrition is such an essential facet of The Hache Protocol For Pain Resolution ™, we have covered these topics extensively in previous posts. Please enjoy the following resources when planning your upcoming holiday meals, gatherings, and parties:

No matter your health goals, your diet’s role in your overall wellness cannot be underestimated. Even a tiny step in the right direction could be a catalyst for lasting positive change and vibrant health moving forward.

The Hache Protocol Private Membership: Your Key to UnlockingMealtime Success

We can’t recommend our Hache Protocol Private Membership and training community enough for those looking to seize control over how food affects their health and healing. Join today and receive fully personalized support in designing a bespoke diet that promotes chronic pain, inflammation, and autoimmune disease healing. Our Treatment Coordinators are waiting and ready to help you get started today so that you can march into 2022 feeling your absolute best.

Source cited:

Medicinal and biological potential of pumpkin: an updated review | Nutrition Research Reviews | Cambridge Core

Pumpkin seed extract: Cell growth inhibition of hyperplastic and cancer cells, independent of steroid hormone receptors – PubMed (nih.gov)