3 nutritious pumpkin dishes under 350 calories

3 nutritious pumpkin dishes under 350 calories

More than just a front-porch decoration on Halloween, pumpkin is a nutrient-dense squash full of fibre, vitamins (namely A, C and E) and minerals.

To help you incorporate more of this vegetable powerhouse into your diet, especially on your days without the Doc’s meals, the Doc has compiled 3 fantastic recipes for you to try!

Pumpkin Oatmeal Pancakes

These flourless pumpkin pancakes are laden with hearty oats and warming spices. Fluffy spiced flapjacks in 25 minutes! Serve with maple syrup or fresh seasonal fruit. Recipe makes 4 servings at 2 pancakes each.

Nutrition (per serving): Calories: 334; Total Fat: 14g; Saturated Fat: 7g; Monounsaturated Fat: 1g; Cholesterol: 94mg; Sodium: 487mg; Carbohydrate: 43g; Dietary Fibre: 7g; Sugar: 4g; Protein: 11g


  • 1 cup pumpkin puree
  • ¼ cup milk of choice
  • 2 tablespoons coconut oil (or butter), melted
  • 1 tablespoon lemon juice (about 1 small lemon, juiced)
  • 1 teaspoon maple syrup (or honey)
  • 1 teaspoon vanilla extract
  • 2 eggs
  • 1 cup oat flour
  • ½ teaspoon baking soda
  • ½ teaspoon salt
  • ½ teaspoon ground cinnamon
  • ½ teaspoon ground ginger
  • ¼ teaspoon ground nutmeg
  • ¼ teaspoon ground cloves or allspice


  1. In a small mixing bowl, stir together the pumpkin puree, milk, coconut oil, lemon juice, maple syrup and vanilla. Beat in the eggs.
  2. In a medium bowl, whisk together the oat flour, baking soda, salt and spices.
  3. Form a well in the centre of the dry ingredients and pour in the wet ingredients. With a big spoon, stir just until the dry ingredients are thoroughly moistened.
  4. Heat a non-stick pan over medium-low heat. Lightly oil the surface of your pan with coconut oil, butter or cooking spray.
  5. Once the surface of the pan is hot enough, pour ¼ cup of batter onto the pan. Let the pancake cook for about 2 minutes, until bubbles begin to form around the edges.
  6. Once the underside is lightly golden, flip it with a spatula and cook for another 1 minute or so, until golden brown on both sides. You may need to adjust the heat up or down at this point.
  7. Serve the pancakes immediately or keep warm! 

Mini Pumpkin Muffins

Looking for an adorable snack? These mini pumpkin muffins are a must-try. At 55 calories per muffin, you can enjoy a sweet snack in moderation. Recipe makes approx. 32 servings at 1 mini muffin each.

Nutrition (per serving): Calories: 55; Total Fat: 1g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 91mg; Total Carbohydrates: 12g; Dietary Fibre: 1g; Sugars: 6g; Protein: 1g


  • 1 tablespoon ground flaxseed
  • 3 tablespoons water
  • 1-2/3 cups whole wheat pastry flour
  • 1 teaspoon baking powder
  • 1 teaspoon baking soda
  • 1 teaspoon cinnamon
  • 1-1/2 teaspoons pumpkin pie spice
  • 1/2 teaspoon sea salt
  • 1 cup canned organic pumpkin puree
  • 3/4 cup brown sugar
  • 2 tablespoons maple syrup
  • 1/2 teaspoon vanilla essence
  • 1 tablespoon coconut oil


  1. Preheat oven to 180 degrees. Prepare a mini muffin pan by spraying it with cooking spray or line it with cupcake liners.
  2. Whisk together ground flaxseed with water in a small bowl with a fork and let it sit for a few minutes until a gel like consistency forms.
  3. In a large bowl, combine the dry ingredients (flour, baking powder, baking soda, cinnamon, pumpkin pie spice and salt). Combine the wet ingredients (pumpkin, sugar, maple syrup, vanilla, oil, and flaxseed) in a medium-sized mixing bowl and blend well.
  4. Add the liquid mixture to the dry and stir well.
  5. Place batter into the mini muffin pan by the spoonful and place on the centre rack of oven. The batter should be enough to make 32 mini muffins.
  6. Bake for 12-14 minutes or until a toothpick inserted in the middle of a mini comes out clean.
  7. Allow to cool before removing from pan and enjoy!

Pumpkin Breakfast Cookies 

Made with whole-grain oats, raisons and pumpkin seeds, these healthy pumpkin cookies are the perfect grab-and-go seasonal breakfast. Recipe makes 12 servings at 1 cookie each. 

Nutrition (per serving): Calories: 192; Total Fat: 10g; Saturated Fat: 5g; Monounsaturated Fat: 1g; Cholesterol: 36mg; Sodium: 106mg; Carbohydrate: 22g; Dietary Fibre: 4g; Sugar: 11g; Protein: 5g


  • 1/4cup coconut oil melted
  • 1/4cup honey or maple syrup
  • 1cup rolled oats
  • 1cup  quick cooking oats
  • 2/3 cup dried unsweetened cranberries
  • 2/3 cup pumpkin seeds
  • 1/4 cup ground flaxseed
  • teaspoon pumpkin pie spice or cinnamon
  • 1/2 cup pumpkin (pureed)
  • eggs lightly beaten


  1. Preheat oven to 180 degrees. Line a baking sheet.
  2. In a small bowl warm coconut oil and honey.
  3. In a large bowl combine both kinds of oats, cranberries, pumpkin seeds, ground flax, pumpkin pie spice. Add pumpkin puree, eggs and warmed coconut oil and honey. Stir until fully combined.
  4. Add about 1/4 cup sized scoops of the mixture onto a cookie sheet and flatten. Bake for about 15-20 minutes until edges are lightly browned.
  5. Let cookies cool on baking sheet before moving to an airtight storage container.

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