The autumn season is approaching, a popular time for pumpkin-filled baked goods and dishes. Now is the time to start searching for this year’s canned pumpkin recipes; it’s never too early to eat these warm dishes.
Pumpkin is a nutritious squash that is eaten year-round. Incorporating this vegetable into your diet is both festive and health-promoting. If you’re looking for a few great options for how to include canned pumpkin into your weekly recipes, follow along to find out.
Canned Pumpkin Nutritional Information
Pumpkin is a low-calorie, nutrient-dense food that provides numerous health benefits. A one-cup serving of canned pumpkin contains only 137 calories and 7 grams of fiber. Pumpkin is also an excellent source of vitamins A and C, magnesium, potassium, and iron.
The health benefits of pumpkin are due to its high concentration of beta-carotene, which is then converted into vitamin A and helps support the immune system. Carotenoids are also responsible for the orange color of pumpkins and other fruits and vegetables.
Pumpkin is also a good source of fiber. Fiber has been shown to promote regularity, lower cholesterol levels, and reduce the risk of heart disease and diabetes.
Health Benefits of Canned Pumpkin
- It helps support eye health and strengthens the immune system.
- Pumpkin’s low-fat content makes it a hearty, healthy option.
- It increases bone health and balances blood pressure due to its potassium content.
- It helps you stay regular by improving digestion due to its high fiber content.
- Weight loss due to its close calorie content.
Common Ways to Eat Canned Pumpkin
- Desserts – Canned pumpkin can be made into pies, cakes, ice cream, and crisps. The squash is great for baking, especially during the fall and winter months.
- Chili – Canned pumpkin in chili adds an extra layer of flavor and texture that other chili might miss. If you’re looking for a way to spruce up your favorite chili recipe, try adding some pumpkin into the mix.
- Soup – Pumpkin soup is similar to butternut or tomato soup, providing a subtle yet flavorful dish to enjoy with bread or on its own.
Ways to Make Canned Pumpkin Taste Better
- Roast it- when you roast, canned pumpkin gives the substance a toasted flavor that adds a level of enjoyment.
- Add Spices – certain spices can help enhance the subtle flavor of pumpkin. It’s common for canned pumpkin recipes to call for warm, spicy, bright spaces because they pair well with pumpkin and other squashes.
- Infuse – when you infuse your pumpkin with flavor before adding it to your recipe, you’ll have a deep, rich flavor. If you’re using liquid flavoring or dried spices, mix them into the canned pumpkin and let it sit in the refrigerator for a few hours before using it.
Spices That Go Well With Canned Pumpkin Recipes
- Coconut – adding coconut flavoring or dried coconut flakes and shreds diversifies the pumpkin flavor and adds a sense of freshness. The coconut and pumpkin combination is popular in Indian dishes, such as stews and salads.
- Sage – dinner recipes with canned pumpkin puree sometimes call for added sage. Using fresh or dried sage, the herb’s savory flavor creates an earthy tone in pasta sauces and soups.
- Garlic – canned pumpkin’s light flavor becomes full and fresh when garlic is incorporated into it. For a bold flavor, add minced garlic and allow it to cook into the soft pumpkin. You can also use dried or powdered garlic, as these also have plenty of flavor.
- Pumpkin Pie Spices – pumpkin pie from a can recipes usually call for cinnamon and other spicy herbs such as allspice, nutmeg, cloves, and ginger. These spices are usually found in pumpkin desserts and even in some soups.
20 Best Recipes to Make with Canned Pumpkin
Incorporating canned pumpkin into your dishes is easy; it just takes finding the right recipe.
1. Maple Pumpkin Butter
Pumpkin butter is a traditional spread for the autumn season. If you like pumpkin, cinnamon, and maple syrup, check out this recipe from Nutrition in the Kitchen.
2. Vegan Pumpkin Lentil Chili
Have you ever cooked chili using a canned pumpkin recipe? If not, now’s the time. This recipe from Lively Table, made with quinoa and lentils, doesn’t cut corners on flavor.
3. Frozen Pumpkin Pie
Pumpkin pie recipes are a staple during harvest season. Nutrition in the Kitchen has a recipe for frozen pumpkin pie, which has an interesting take on this traditional dessert.
4. Pumpkin Toffee Cookies
Pumpkin and toffee cookies are great for the holidays. Check out Lemons for Lulu’s recipe for these delicious cookies.
5. Pumpkin Lasagna
Delish has an easy recipe for pumpkin lasagna if you’re hungry for Italian. With only 20 minutes of prep time, this is a fast, easy way to have pumpkin for dinner.
6. Easy Thai Pumpkin Soup
Nutrition in the Kitchen’s easy Thai pumpkin soup is a quick recipe for a warm, filling meal. The recipe calls for a blender, but you can also use a food processor. Thai curry paste brings this recipe together, adding a special flavor to the mix.
7. Spicy Pumpkin Pasta
Pasta has never tasted as savory as it does with this spicy pumpkin recipe. Lemons for Lulu’s pasta has just the right amount of pumpkin puree to enhance the warm dish’s spicy flavor and color.
8. Pumpkin Bundt Cake
Consider trying a bundt cake if you’re looking for an interesting dessert to bake this season. The pumpkin bundt cake recipe at Life Family Fun is easy to follow and creates a dense, moist cake to enjoy.
9. Chocolate Chunk Banana Pumpkin Bread
You can’t go wrong with banana bread, especially when adding canned pumpkin and chocolate chips. Check out the recipe on Lively Table.
10. Pumpkin Risotto
You can add canned pumpkin to create an autumn take for dinner. When craving a warm, savory, textured dish, risotto is the way to go. Check out Lemons for Lulu for the recipe.
11. Pumpkin Penne Pasta
Pumpkin and pasta pair together like two best friends. If you’re looking for a filling, carb-heavy meal, check out this pumpkin penne pasta recipe at A Couple Cooks.
12. Pumpkin Waffles
Pumpkin waffles are a great way to start the day, especially on an autumn morning. Lively Table’s healthy pumpkin waffle recipe is made with whole-wheat flour and no added sugar.
13. Pumpkin Pie Pop Tarts
Are you short on time when eating breakfast in the morning? Simple, quick options seem to be the most accessible choice for many people. These pumpkin pie pop tarts from Baked By an Introvert are simple to make and easy to grab on your way out the door in the morning.
14. Pumpkin and Sweet Potato Soup
Check out Nutrition in the Kitchen’s easy pumpkin and sweet potato soup for a healthy canned pumpkin recipe. Their recipe is quick and simple to cook, making it an easy dish to make for any night of the week.
15. Vegan Pumpkin Oatmeal Cookies
Here’s one if you’re looking for a non-dairy, vegan-friendly dessert option. Lemons for Lulu’s vegan pumpkin oatmeal cookies are hearty and drizzled with icing for an added touch of sweetness.
16. Gluten-Free Maple Walnut Pumpkin Muffins
You can turn just about anything into a muffin, including canned pumpkin. If you’ve never tried one, consider this recipe from Lively Table for a simple, gluten-free pumpkin muffin recipe.
17. Roasted Pumpkin Hummus
Hummus is a staple for dinner parties or an afternoon snack with crackers. If you’re looking for an interesting way to add canned pumpkin to your diet, try this roasted pumpkin hummus recipe from Lemons for Lulu.
18. Pumpkin Spice Donuts
There’s no better way to enjoy pumpkin in autumn than baking fresh pumpkin spice donuts. These donuts are great for a quick morning snack or dessert after dinner. Check out the recipe at Nutrition in the Kitchen.
19. Spicy Black Bean Enchiladas
If you’re craving enchiladas, consider trying this recipe from Ambitious Kitchen for pumpkin enchilada. Packed with black beans, chicken, and pumpkin, these enchiladas are an interesting take on this Mexican dish.
20. Turkey Melt with Spicy Pumpkin Mayo
There’s an endless amount of ways to add pumpkin to your diet. Lemons for Lulu’s spicy pumpkin mayo recipe pairs well with a traditional turkey melt. Afterward, save the leftover mayo for another sandwich or recipe.
Can You Just Eat Canned Pumpkin?
Yes, you can eat canned pumpkin. It’s precooked before being stored, so it’s ready to eat once you open the can.
How Long Does Canned Pumpkin Last in the Fridge?
Canned pumpkin usually lasts up to 5 – 7 days once it’s opened. Always check the can’s label for specific suggestions. For best quality, store the canned pumpkin in an airtight container to help preserve its taste and freshness.
What is the Difference Between Pumpkin and Pumpkin Pie Filling?
There can be a few varieties to choose from when looking for canned pumpkin, especially during the holiday season. The two main options are standard canned pumpkin and pumpkin pie filling.
Canned pumpkin is pure pumpkin puree and usually only lists pumpkin as its ingredient. Pumpkin pie filling is intended to be used in pumpkin pie and other desserts. The filling contains pumpkin, spices, and other flavorings.
You want to know where to start with as many canned pumpkin recipes as there are on the internet. If you’re looking for new ways to include pumpkin into your dishes or desserts, try out the dishes from the pumpkin recipes listed above, and see which ones become your new favorite.