5 Ways to Enjoy Canned Pumpkin 🎃

Pumpkin-spice steals the spotlight when it comes to fall flavors, but there’s nothing quite like the real thing. A single can of 100% pumpkin puree, not to be confused with pumpkin pie filling, which contains added sugar, can brighten a variety of dishes in ways you might not expect. While pureed pumpkin might taste a bit earthy to some when eaten plain or straight from the can, once added to dishes like pasta and chili, it blends remarkably well. Plus, one-half cup of pumpkin packs three grams of fiber, at only around 40 calories per serving, and is rich in vitamin A. 

Here are five simple ways to enjoy this underrated fall food during your next adventure in the kitchen.

1. Elevate your morning oatmeal. 

Pumpkin pairs well with all forms of oats, especially the steel-cut variety. Simmer steel-cut oats on the stove according to package directions, then once cooked, fold in 2-3 tablespoons of pumpkin with a rubber spatula or wooden spoon. Top with fresh or frozen berries for a colorful way to start your day.

2. Pep up your pasta.

Boil noodles according to package directions, then strain them and let them rest in the strainer. Return the empty pan to the heat and add 1-2 tablespoons of butter, stirring as it melts. Next, add crushed garlic and 2-3 tablespoons of pumpkin, stirring continuously. Blend sauce together with noodles then sprinkle on fresh Parmesan cheese and black pepper. And if you’re feeling it, you can add your favorite red sauce, too!

3. Switch up your chili.

Pumpkin adds richness and subtle sweetness to chili. Add this recipe for Pumpkin Spice Chili to your weekend plans, and let it simmer on the stove while watching football or your favorite Halloween movie. 

4. Blend your protein shake.

Mix 2-3 teaspoons of pumpkin with one scoop vanilla protein powder, 1 cup unsweetened vanilla almond milk, a ripe banana, a drizzle of honey, ½ cup plain Greek yogurt and a splash of water.

5. Brighten your banana bread.

Pumpkin and banana bread go together like fall and a cozy sweater. Plus, plain pumpkin can be used to replace some of the butter in the recipe, saving you calories. For example, if your go-to banana bread recipe calls for ⅓ cup butter, try replacing half the butter (about 2 ½ tablespoons) with 2 tablespoons of pumpkin puree. If you’re nervous about how the pumpkin might affect the consistency, simply adding a few tablespoons to your recipe works, too!

Remember to grab a can of pumpkin puree at your next trip to the grocery store! It’s perfect for adding a nutritional boost and a dose of fall flair to your next meal or snack. 

Looking for more fall-inspired treats? Check out these healthier takes on classic autumn treats.

 

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