Try These Six Easy Gluten Free Pumpkin Recipes for Thanksgiving and Year Round

Natalie Frank, Ph.D.

Though fall is a prime time for all things pumpkin, pumpkin-flavored drinks and desserts are not just for fall anymore. Fall may be the time you can make these delicious recipes with fresh pumpkin, but you’ll want to make and enjoy them all year long.

While the delicious aroma and taste are reasons alone to make these recipes, the health benefits are a bonus. Pumpkins are full of vitamin A which is great for vision, beta carotene which may help prevent cancer, vitamin C which boosts your immune system, and antioxidants which can keep your skin wrinkle-free They are also a great source of fiber making them a terrific option for weight loss diets. Plus, the high concentration of potassium found in pumpkin is a great way to restore electrolytes after working out which will re-energize you.

When you’re cleaning the pumpkin, make sure not to throw out the seeds. They contain phytosterols which reduce bad cholesterol and help you maintain a healthy heart and amino acids which can improve your mood. So, between the taste and the health benefits, there’s no reason not to try these gluten-free recipes today.

Pumpkin Pudding

Servings: 4 - 6


  • ¾ cup coconut cream
  • ⅓ cup canned pumpkin
  • 1 tbsp real maple syrup
  • 1 tsp vanilla extract
  • ½ tsp cinnamon
  • ¼ tsp ground allspice
  • ¼ tsp ground nutmeg
  • ¼ tsp ground ginger
  • ⅛ tsp salt
  • Whipped cream for topping


In a large bowl mix all ingredients together except for the whipped cream. Beat with a whisk until light and fluffy. Pour into your chosen serving glasses. Top with whipped topping, cover, and refrigerate.

Pumpkin Pie Dip

Servings: 6-8


  • 1- 15 ounce can of pumpkin or 15 ounces fresh pumpkin puree
  • 5-ounce box instant vanilla pudding
  • 2 tablespoons coconut milk (regular milk can be used but it’s best not to use skim if possible)
  • 1 tablespoon maple syrup
  • 1 container of gluten-free whipped cream
  • 1 teaspoon vanilla extract
  • 1 teaspoon walnut extract
  • 1 tbsp pumpkin pie spice
  • 1 teaspoon cinnamon
  • ½ teaspoon allspice
  • ½ teaspoon ground cloves
  • ¼ teaspoon ginger
  • Apple slices and gluten-free vanilla wafers or gingersnaps for dipping
  • Fresh lemon juice


Mix all ingredients for dip together. Chill for 2-3 hours. Transfer to a serving bowl. Cut apples into slices and squeeze lemon juice over them to prevent browning. Place slices around the bowl of dip on the plate. Serve vanilla wafers or gingersnaps in a bowl places next to dip.

Gluten-Free Chocolate Chip, Raisin, Pumpkin, Peanut Butter Oat Bars

Servings: 8-10


[Note: Measurements can be altered to taste. If you love peanut butter or pumpkin add a bit more, if you don’t love some of the spices add a bit less or forego entirely]

  • ½ cup crunchy peanut butter
  • 1 cup pumpkin puree
  • 2 cup rolled oats
  • 1 cup light brown sugar, packed
  • 1/2 cup maple syrup or honey
  • 1 tbsp pumpkin pie spice
  • 1 tsp cinnamon
  • ½ tsp nutmeg
  • ¼ teaspoon ground ginger
  • ¼ teaspoon ground allspice
  • ¼ teaspoon ground cloves
  • 1 tbsp vanilla extract
  • 1 tsp walnut extract
  • ½ cup chocolate chips
  • ½ cup raisins
  • ¼ cup chopped mixed nuts


  1. Preheat oven to 350 degrees.
  2. Combine all ingredients into a mixing bowl and stir well by hand.
  3. Spray 8 x8 pan with gluten-free non-stick cooking spray
  4. Spread batter evenly into sprayed pan.
  5. Bake for 20-25 minutes until a toothpick inserted in the center comes out clean.

The bars will still look slightly undercooked, but don’t worry as they will become firmer as they cool. Allow the bars to cool very well before slicing. Any leftovers can be stored on the countertop, in the refrigerator. They can also be stored in the freezer so you can always have a supply of these on hand for guests or for when you don’t feel like making dessert.

Pumpkin Soup

Serves: 4


  • 2 sugar pumpkins which should yield about 2 1/4 cups of pumpkin puree or 2 cups canned pumpkin
  • 1 tbsp Vegetable oil
  • 1 small yellow onion, diced (~1/4 cup or 40 g)
  • 6 cloves garlic, minced (or 2 Tbsp of minced garlic in the jar)
  • 1 apple peeled, cored and grated
  • 2 cups vegetable broth
  • 1 cup coconut milk (or any other dairy or nondairy milk of choice)
  • 2 Tbsp honey if not vegan
  • ¼ tsp salt
  • ¼ tsp black pepper
  • ¼ tsp cinnamon
  • ¼ tsp nutmeg
  • ¼ tsp allspice
  • ¼ tsp ginger
  • Sour cream to garnish


  1. Preheat oven to 350 degrees
  2. Line a baking sheet with parchment paper
  3. Cut the tops off the sugar pumpkins and halve them. Scoop out seeds and strings Save seeds for roasting
  4. Brush the pumpkins with vegetable oil and place face down on a lined baking sheet. Bake for 59 minutes or until a fork can easily pierce the skin. Let cool for 15 minutes. Peel and set aside.
  5. In a large pot heat, 1 Tbsp oil then saute onion and garlic over medium heat for 2-3 minutes.
  6. Add remaining ingredients except for sour cream and bring to boil then turn down the heat until ingredients are at a simmer.
  7. Using an immersion blender or regular blender puree the soup
  8. Cook over medium heat for another 10 -20 minutes
  9. Serve the soup with a dollop of sour cream on top of each bowl. This soup looks particularly attractive when served in white crocks.

Chocolate Pumpkin Fudge

Serves: 8-10


  • 1 ½ cups chocolate chips
  • 2 tablespoons butter
  • 1 teaspoon cocoa powder
  • ¾ cup pureed pumpkin, fresh or canned
  • 2 tablespoons honey
  • 1 teaspoon vanilla
  • 1 ½ teaspoon pumpkin pie spice
  • ½ teaspoon cinnamon
  • ½ teaspoon allspice
  • ¼ teaspoon ground cloves
  • ½ teaspoon ginger


  1. Line an 8 X 8 baking dish with parchment paper.
  2. In the bottom of a double boiler (can also use two pots of similar size) bring water to a boil over medium-high heat. Place the second pan on top. Turn heat down to low.
  3. Place chocolate, cocoa powder, and butter in the top pot and stir occasionally.
  4. In a small bowl mix pumpkin puree with vanilla, spices, and honey.
  5. When the chocolate has melted take it off the boiling water. Whisk in pumpkin puree mixture until fully combined. Place back on the boiling water and stir until the chocolate is melted again.
  6. Pour the mixture into the baking dish. Put fudge into the fridge for at least two hours or until it has fully hardened. Cut into pieces and serve.

Vanilla Pumpkin Spice Latte

Servings: 1


  • 4 oz espresso or double brewed coffee (can also use strong instant coffee)
  • 6 oz cup of Vanilla flavored almond or soy milk
  • 3 tablespoons pumpkin butter
  • 1 tablespoon maple syrup
  • ¼ teaspoon pumpkin spice
  • ¼ + ¼ teaspoon cinnamon
  • Whipped cream for topping


  1. Heat milk over medium to medium-high heat.
  2. Slowly stir in pumpkin butter. Once melted completely turn the heat down to low.
  3. Add pumpkin spice and ¼ teaspoon cinnamon while still stirring.
  4. Whisk milk mixture until frothy
  5. Add milk mixture to hot espresso or coffee
  6. Top with whipped cream
  7. Sprinkle remaining cinnamon on top.
  8. Garnish with a cinnamon stick

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Chicago, IL

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