Pumpkin season is here! Here are some healthy, delicious, creative canned pumpkin recipes you need to try. 🎃
Canned pumpkin is Squash
You may be surprised to learn that 85% of the canned pumpkin you see in the grocery store is not technically pumpkin! The majority of canned pumpkin is actually squash. How is that possible?
First, pumpkin is one kind of squash. Squash refers to four species of genus Cucurbita. Pumpkin is one of the species that belongs to the Curcubita genus. Therefore, pumpkin is a type of squash.
The majority of canned pumpkin in the grocery store is either Dickinson squash or a blend of squashes.
Another important thing to note is that labeling squash as pumpkin is completely legal. The FDA allows the use of pumpkin on labels since pumpkins and squash are closely related.
“Canned “pumpkin” has for many years been packed from field pumpkin (Cucurbita pepo) or certain varieties of firm-shelled, golden-fleshed, sweet squash (Cucurbita maxima), or mixtures of these. Pumpkin and squash are sometimes mixed intentionally to obtain the consistency most acceptable to users.”FDA
Regardless, canned pumpkin is nutritious and affordable!
What to do with canned pumpkin? 9+ Canned Pumpkin Recipes
Are you looking for creative ideas for canned pumpkin recipes? Do you have leftover canned pumpkin to use? Here is a roundup of healthy and creative ways to use canned pumpkin in recipes.
Whether you have a leftover tablespoon or have an entire can, you will find something you can make here.
Canned pumpkin is healthy and incredibly versatile. Get creative, try it in all types of recipes. Let me know what you create! Tag #sherlockhungry.
Vegan Pumpkin Pasta with Spinach from My Chefs Apron
This gluten free recipe is a great way to use pumpkin to increase the servings of vegetables you eat. Also, remember what the labeling of organic means when deciding if you want organic pumpkin or not. Coconut cream can be found in a can as well, use this sparingly as it is high in fat. Also note, many coconut cream products have other added ingredients like gums and stabilizers.
Pumpkin Chili from One Lovely Life
Everyone loves chili. Canned pumpkin elevates chili in a magical way. I love adding pumpkin to chili. It adds a creaminess and richness. This gluten free and dairy free recipe is adaptable, so you can add meat or not.
Smokey Chipotle Pumpkin Hummus from Pink Fortitude
Wow, what a creative use of canned pumpkin and pumpkin spice. This gluten free and vegan recipe shows that pumpkin is not just for dessert. Also, remember what the labeling of organic means when deciding if you want organic.
Pumpkin Hummus from Little Sunny Kitchen
Here is another hummus recipe because you cannot have too many. Add this to sandwiches or use it as a dip. If you want to make this recipe a little healthier, skip the olive oil or reduce it by half.
Frozen Pumpkin Pie Yogurt Snack Bites from On My Kids Plate
Here is a healthy treat that you and your family will enjoy. When buying vanilla yogurt, make sure it is unsweetened. Flavored yogurts can be loaded with added sugar.
10-Minute Vegan Pumpkin Pasta from Wow its Veggies
Healthy, quick and delicious. Pumpkin is the start of this pasta dish. Added bonus it is super quick to make. Add this to your weeknight dinner rotation.
Thai Pumpkin Curry from The Recipe Well
What is not to love about this recipe? First, it is vegan. Second, you can meal prep it. Third, the recipe has 5 stars. So, give this recipe a try.
Pumpkin Spice Latte from Nourished by Caroline
This vegan recipe uses dates to sweeten your Pumpkin Spice Latte (PSL). To ensure this is a canned pumpkin recipe, use canned pumpkin for “pureed pumpkin”. Yum!
Pumpkin Spice “Ice Cream”
I use air quotes here because there is no dairy in this ice cream, so it is not technically ice cream. I had to add this recipe because it is easy and delicious. If you do not like Pumpkin Spice, leave it out. Nut butters are also a nice addition.
2 medium bananas, peeled, sliced and frozen at least 3 hours
1/2 cup canned pumpkin
1/2 tsp pumpkin spice
Directions: Blend all ingredients in a food processor until well combined. Eat immediately.
More Canned Pumpkin Recipe Ideas
Canned pumpkin is extremely versatile. Canned pumpkin adds a creaminess and savory flavor that elevates many dishes.
Here are more canned pumpkin recipe ideas:
- Adding to pancakes
- Add to pasta dishes
- Add to meatloaf
- Add to oatmeal (stir in)
- Mix with tomato sauce for any application (pizza, lasagna, pasta)
- Add to veggie burgers patties or other fritter patties
- Substitute oil in baked good with canned pumpkin (I do this all the time. It is how I know you can buy it all year and why I know canned pumpkin is so versatile👍 )
In the US, most canned pumpkin you buy from the market is squash. Regardless, canned pumpkin (not pumpkin pie mix) is very healthy.
Use canned pumpkin recipes to increase your vegetable intake while adding creaminess and flavor.
Get creative! Let me know what you create! Tag #sherlockhungry
What do you think? Which canned pumpkin recipe looks the best?
CPG Sec 585.725 “Pumpkin” – Labeling Articles Made from Certain Varieties of Squash. https://www.fda.gov/regulatory-information/search-fda-guidance-documents/cpg-sec-585725-pumpkin-labeling-articles-made-certain-varieties-squash. Retrieved 19 Spet 2020.
List of Plants in the Family Cucurbitaceae. https://www.britannica.com/topic/list-of-plants-in-the-family-Cucurbitaceae-2038063. Retrieved 19 Spet 2020.