3 Seasonal Pumpkin Recipes to Pump Up Your Morning 

Pumpkins are in season for eating and decorating in October, drawing many families to Michigan’s many pumpkin patches. In 2022, Michigan generated $16.4 million from 93.1 million pounds of pumpkins, according to the Michigan Department of Agriculture.

A single cup of pumpkin provides seven grams of fiber to promote a healthy gut and aid in digestion. Its bright orange color brings beta carotene, which converts to vitamin A in the body and helps support eye health and immune function. Pumpkins also provide a third of the daily need for vitamin K, which acts as an antioxidant and fights inflammation. With only about 50 calories per cup, pumpkin is a great low-calorie addition to add nutrients to a variety of breakfast dishes. Here are three recipes featuring pumpkin to start your morning:

Breakfast Pumpkin Pie Cheesecake 

This healthier no-bake breakfast rendition of a cheesecake blends fall flavors of pumpkin puree, maple syrup and pumpkin pie spice with yogurt and light cream cheese. The yogurt provides protein while the cream cheese gives the mixture that classic cheesecake flavor. Simply blend the mixture in a blender until smooth and top with a crumbled graham cracker cookie and banana slices.

Serves: 2

Difficulty: Easy

Prep time: 5 minutes

Total time: 15 minutes

Ingredients:

• 2 oz light cream cheese, room temperature
• 1 cup Greek yogurt
• 1 Tbsp. maple syrup, add more to taste
• ¼ cup pumpkin puree
• 1.5 tsp. pumpkin pie spice
• 1 cinnamon graham cracker cookie, crumbled
• Optional – ½ banana, sliced for topping

Instructions:

1. In a blender, combine light cream cheese, Greek yogurt, maple syrup, pumpkin puree and pumpkin pie spice. Blend until smooth
2. Add mixture to a bowl, layering with the crumbled graham cracker cookie. Top with banana slices if desired.

High Protein Pumpkin Pancakes

These fall flavored pumpkin pancakes pack a protein punch thanks cottage cheese, milk and eggs, making them perfect for a filling breakfast. The pumpkin adds moisture and nutrients like vitamin K, beta carotene and fiber. 

Serves: 4

Difficulty: Easy

Prep time: 10 minutes

Total time: 25 minutes

Ingredients:

• ¾ cup cottage cheese
• ¼ cup milk
• 1 egg
• ¼ cup pumpkin puree
• 1 tsp. vanilla extract
• 2 tsp. baking powder
• 1 Tbsp. brown sugar
• ½ cup flour

Instructions:

1. Add all ingredients to a blender. Blend on a low setting until smooth.
2. Preheat a pan over medium heat. Spray the pan with oil. 
3. Pour batter onto the skillet and cook until bubbles form on the surface, then flip and cook until golden brown.

Pumpkin Spice Smoothie Bowl

This fall spiced smoothie bowl is a delicious way to start the morning. The combination of pumpkin and banana provides fiber and natural sweetness, while the toppings add healthy fats and crunch. Simply blend the ingredients and top with crunchy granola, pumpkin seeds and sliced bananas.

Serves: 2

Difficulty: Easy

Prep time: 5 minutes

Total time: 10 minutes

Ingredients:

• 1 ½ frozen banana, halved
• ½  fresh banana, sliced
• ¼ cup Greek yogurt
• ¾ cup milk
• ¼ cup 100% pumpkin puree
• 2 tsp. pumpkin pie spice
• 2 Tbsp. pumpkin seeds
• 1/4 cup granola

Instructions:

1. In a blender, add the frozen banana, milk, pumpkin puree and pumpkin pie spice. Blend until smooth. 
2. Spoon the mixture into a bowl. Top with additional pumpkin pie spice, pumpkin seeds and a sprinkle of granola.

Shanthi Appelö is a registered dietitian and health and wellness spokesperson for Blue Cross Blue Shield of Michigan based in Detroit. Passionate about the science of nutrition and behavior, Shanthi has experience working in clinical nutrition, public health and teaching in the university setting. In her free time, she enjoys experimenting in the kitchen, exploring the outdoors, working on art and spending time with family. For more recipes and health information, visit ahealthiermichigan.org.