These 13 healthy pumpkin recipes for kids are developed by Registered Dietitians and are great ways to introduce pumpkin to your kids! From pumpkin cookies to pumpkin smoothies and oatmeal and even pumpkin mug cake – you are sure to find something your kids – even picky toddlers – will love.
How to Serve Pumpkin to Kids
Pumpkin is a fun fall veggie that many kids enjoy. Making pumpkin puree to mix in recipes such as these is a great way to introduce it to your kids and add some veggies to breakfast, dessert, or snacks. While I personally prefer a pumpkin pie made from fresh or frozen puree, canned pumpkin can easily be used in most baked goods and produce a quality result.
Serving pumpkin to kids is a great way to pack some extra nutrients into the foods they enjoy.
Benefits of Pumpkin
Pumpkin, our ever favorite fall vegetable, is full of health benefits. Rich in Vitamin A, fiber, and antioxidants. The vegetable that makes our hearts call for fall is perfect in a variety of dishes from desserts and breakfasts to snacks and even dinner recipes!
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Canned Pumpkin Nutrition
Serving Size: 1/2 cup
- Calories 45
- Carbohydrate 10 g, Protein 1g, Fat 0.5g
- Fiber 3 g
- Vitamin A 930mcg, 100%
- Potassium 330 mg, 6%
- Iron 2 mg, 10%
- Vitamin K 20%
- Vitamin C 6%
Canned Pumpkin Vs Pumpkin Pie Mix
When using canned pumpkin in recipes, the most important consideration is to ensure that you are purchasing 100% pure pumpkin at the store and not pumpkin pie filling or mix. The two products are typically sitting next to each other at the grocery and in near-identical cans. However, the pumpkin pie mix contains added sugar that is not in 100% pumpkin.
Healthy Pumpkin Cookie Recipes
These lightly sweetened breakfast cookies are the perfect snack or addition to breakfast that’s packed with nourishing ingredients like oats, seeds, and nut butter. Plus, they taste delicious and are super easy to whip together! – Shannon A. Garcia, MDS, RD with KISS in the Kitchen
These pumpkin cookies are sweetened with banana and a little maple syrup. Kid breakfast approved from Theresa Gentile, RD at Full Plate Nutrition.
Easy Pumpkin Smoothie Recipes
If you’re looking for pumpkin pie in a glass without loads of added sugar – this may be the perfect easy pumpkin recipe to make with your littles from Amy Gorin Nutrition.
This pumpkin pie smoothie bowl is a comforting, refreshing feel-good bowl of nothing but pumpkin power. It’s a perfect breakfast for the fall with only 4 ingredients and no sugar added! – The Foodie Dietitian
Pumpkin Dessert Recipes for Kids
Just mix all together and cook in the microwave for a super easy 7-minute breakfast. Made with an egg and whole wheat flour, this breakfast mug cake is the ultimate way of letting your kids have cake for breakfast! – Michele Sidorenkov, RDN
Pumpkin Breakfast & Snack Recipes
These pumpkin energy balls from Rebecca Bitzer & Associates features walnuts and cashews, oh, and of course, PUMPKIN. Sweetened with dates, they are the perfect naturally sweetened energy bite for your kids this fall.
Here’s a fun low sugar granola with less than 10 ingredients from KeyVion Miller, Registered Dietitian and Owner of The Miller’s Kitchen.
This is a fun one and super easy pumpkin recipe to make this fall. Only a few ingredients. The single portions are perfect for kiddos. – Carolina Jantac,MS,RD,LD
Warm flavors of pumpkin pie spice and hearty pumpkin puree make this breakfast pumpkin pie feel like an indulgence; you won’t even realize you’re eating vegetables for breakfast! It’s full of fiber, protein, and healthy fats to give you and the kids the energy for all the fun fall activities. – Sarah Gold Anzlovar, MS, RDN, LDN owner of Sarah Gold Nutrition.
If you’re looking to incorporate pumpkins in a non-traditional way this pumpkin seed butter is a great way to make a nut-free butter full of healthy fats for your kids. Smear it on pumpkin muffins, toast, or fruit! – Josten Fish, RDN
Pumpkin Muffins Recipes for Kids & Toddlers
These 6 ingredient muffins are sweetened with dates making them a great choice for even babies and young toddlers. Featuring an oat base they are gluten-free as well as dairy-free. You can top with chocolate chips for older kids or mom and dad! – Josten Fish, RD
These spiced pumpkin muffins feature whole wheat flour and are sweetened with honey or maple syrup making them free of refined sugar. Plus, they have a whole can of pumpkin in them boosting their vitamin A content! Recipe from Jennifer Hunt, RDN at Jennifer Hunt Nutrition
Pumpkin for Family Dinner
It’s so easy to associate pumpkin recipes with snacks, breakfast, and dessert, but teaching our kids pumpkin can contribute to a nutrient dense dinner as well is important! So, if you are looking for a new way to serve your family pumpkin this fall, definitely consider serving at family dinner.
My friend Jennifer, RDN at Jennifer Hunt Nutrition makes this fantastic white bean pumpkin chili for her whole family. I’m personally adding this to my list of recipes to try this fall for my family. If your family tends to prefer beef, she also has a Hearty Beef & Bean Pumpkin Chili that would be perfect to serve on a chilly night.
What to Do with Leftover Canned Pumpkin
Many pumpkin recipes may not use the entire can of pumpkin. However, certainly don’t throw the extra away as it can be used in a variety of ways whether it’s stored for later or used in other recipes throughout the week.
Storing Canned Pumpkin:
If you plan to use it within the next few days, simply place it in the fridge. However, if you want to save it for another recipe or to use past a few days you can freeze it.
Canned pumpkin can be safely frozen by putting it in a freezer-safe bag or container. Be sure to label the container with the amount of pumpkin you are storing.
Ways to use a small remainder of the canned pumpkin:
- Mix canned pumpkin in oatmeal.
- Flavor yogurt with canned pumpkin for yourself or your kids.
- Throw it in a smoothie. (There are several easy smoothie recipes included in this post that actually use canned pumpkin!)
Eating Pumpkin with Your Kids
What’s your favorite way to serve pumpkin to your kids? If you have a favorite recipe or even a well loved way your family uses the leftovers I’d love to hear it in the comments below! Be sure to grab the toddler friendly grocery list below as well!