8 Sugar & Flour Free Pumpkin Recipes

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!

Pumpkin Spiced Breakfast Cookies
These wholesome and healthy pumpkin breakfast cookies are naturally sweetened with applesauce and cranberries, and flour free!
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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.

Pumpkin Oat Muffins
These wholesome and heavenly flourless pumpkin oat muffins are deliciously vegan, naturally sweetened with mashed banana, and perfect for fall.
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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.

Pumpkin Apple Oat Bake
Can't choose between pumpkin and apple as your favorite fall flavor? Here you don't have to! This breakfast bake is warm, creamy, and subtly sweet. It will also make your kitchen smell heavenly!
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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.

Sugar Free Pumpkin Spiced Oatmeal
This decadent fall porridge is naturally sweet from roasted pumpkin and seasonal fruit, full of heavenly spices, and free of sugar and processed sweeteners.
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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.

Pumpkin Apple Bisque (Vegan!)
Pumpkin, apples, and ginger are simply meant to be together. This gorgeous vegan soup is simple, elegant, packed with flavor, and perfect for any occasion.
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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.

Pumpkin Pecan Oat Bars
These pumpkin pecan oat bars are naturally vegan, free of sugar and flour, nutritious and delicious, and perfect when that urge hits to bake pumpkin goodies in the fall!
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7. Pumpkin Chickpea Curry

This fun seasonal curry makes a beautifully balanced main dish that everyone will love, vegan or not!

Pumpkin Chickpea Curry
This creamy, vegan pumpkin chickpea curry is packed with flavor and perfect for freezing, batch cooking, and celebrating pumpkin season!
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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.

Butter Bean & Pumpkin Chili
This festive butter bean and pumpkin chili is perfect for fall and comes together in less than 30 minutes!
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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!!

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