It’s that time of year again… pumpkin-spiced-things season!! If you aren’t eating sugar and flour, it’s easy to enjoy everyone’s favorite festive orange squash in savory dishes like soups and stews, but you may have noticed that pumpkin is hard to use in baking without heaps of sugar. Almost every recipe for pumpkin spiced treats uses processed sweeteners make up for the lack of natural sweetness in pumpkin.
In this round-up, I’ve gathered together all my favorite sugar and flour free pumpkin recipes that use various delicious hacks to deliver natural sweetness and flavor without the blood sugar roller coaster.
1. Pumpkin Spiced Breakfast Cookies
These are one of the first things I bake when I feel the urge to wear cozy sweaters and bake fall treats. These are so fun, filling, tasty, and versatile. Play around with your favorite add-ins!
2. Flourless Pumpkin Oat Muffins
After I get tired of pumpkin spiced cookies (just kidding… that doesn’t happen) I like to mix things up with these pumpkin oatmeal muffins. Similar concept, but lighter, fluffier, and in cute muffin form.
3. Pumpkin Apple Oat Bake
This yummy fall breakfast is a reader favorite, and can be made in adorable ramekins for personal breakfast bakes, or in a big casserole dish for batch prepping or feeding a crowd.
4. Sugar Free Pumpkin Spiced Oatmeal
The key to naturally sweetened pumpkin spiced oatmeal? Roast your pumpkin, mash it, and add it to your oats along with heavenly fall spices! Roast your squash the day before, and this breakfast comes together in minutes.
5. Pumpkin Apple Bisque
This soup is a holiday favorite in our family. I don’t think we’ve ever had a special family gathering without it! It’s so easy and simple, but such a crowd pleaser.
6. Pumpkin Pecan Oat Bars
These bars are in the same family as the cookies at the top of this list, but baked in a pan for easy batch prep.
7. Pumpkin Chickpea Curry
This fun seasonal curry makes a beautifully balanced main dish that everyone will love, vegan or not!
8. Butter Bean & Pumpkin Chili
In addition to the usual suspects of chili powder and cumin, this chili also contains pumpkin pie spice – which gives the chili a sweet & spicy character that pairs beautifully with creamy pumpkin purée.
If you make any of these sugar and flour free fall pumpkin recipes, tag me in your meal pics on Instagram @katiesconsciouskitchen, or join my free private facebook group to share your creations and inspire others! I love to see what you all are making. Happy fall!!