24 Gluten-Free Pumpkin Recipes to Satsisfy Any Craving

If you love pumpkin as much as I do, you will enjoy this list of gluten-free pumpkin recipes ranging from soup and other sides to vegetarian mains and topping it off with gluten-free pumpkin desserts. We have included a variety of delicious, easy-to-prepare dishes, some of our own and others from some of our favorite chefs.

Sometimes, I think pumpkins are the best part of fall cooking. They have a flavor that blends seamlessly with both savory and sweet, plus a long shelf life, whether fresh or canned, making them a perfect ingredient.

I’m excited to share some of the best gluten-free pumpkin recipes that we’ve created, along with others we have collected from some of our favorite cooks.

Pumpkin is so versatile. It’s great for breakfast in pancakes or muffins, as a winter warmer in soups, as a highlight of a vegetarian dinner, or, best of all, mixed with classic pumpkin pie spices for a dessert. Each recipe brings out the best of pumpkin’s natural goodness.

Canned vs. fresh pumpkin

Even before we begin any pumpkin recipe, we need to decide between canned or fresh pumpkin. Both have their place in the kitchen, and our choice depends on the available prep time and the type of dish we are preparing.

Fresh pumpkin brings a certain depth of flavor and a heartier texture that is perfect for soups and stews. While it requires a bit more preparation, we generally think it is worth the effort as there’s a certain satisfaction in preparing a dish from scratch.

On the other hand, canned pumpkin is incredibly convenient and offers a consistently smooth texture, making it ideal for recipes like pumpkin bread or pie where a creamy consistency is key. It’s also a great time-saver for busy days.

Preparing a fresh pumpkin

Preparing a fresh pumpkin might seem daunting if you’ve never done it before, but it’s manageable and even enjoyable. The first step is to select the right pumpkin. It should be small, firm, and of a sweeter variety. These are sometimes labeled in the States as “sugar pumpkins” or “pie pumpkins.”

We make the prep easy with step-by-step directions and photos here: How to Cut a Pumpkin. Once it’s opened and the seeds are removed, you can cook the pumpkin by baking, boiling, or steaming it until it’s tender.

Don’t toss out those seeds! Pumpkin seeds, or pepitas, are nutritious and can be roasted for a healthy snack. I’ve covered the steps for cleaning and preparing them for roasting in a detailed guide here: How to Clean Pumpkin Seeds.

All recipes below are gluten-free. A few have oats and those are identified in their title, as many gluten-free eaters can also not eat oats, and in my home country, we do not have gluten-free oats available. We have also identified those that are dairy-free pumpkin recipes.

Gluten-free pumpkin soup

Warm up with our selection of gluten-free pumpkin soup. While all very different, each is as nourishing as it is flavorful. Perfect for a chilly evening.

• Curried pumpkin soup (also dairy-free)
  Jeff created this one, which quickly became a winter warmer favorite in our house. The sweet pumpkin flavors, blended with coconut milk and curry powder, make for a treat that sometimes serves as a whole meal with salad and bread or as an appetizer. Easy to make, it’s perfect for a cozy night in or as a festive seasonal treat. Check out our curried pumpkin soup recipe here.
• Instant pot pumpkin soup without cream (also dairy-free)
  This instant pot pumpkin soup without cream from One Carefree Cook tastes just as good as with it. In fact, you won’t miss the cream at all. With warming spices like cinnamon and nutmeg and a dash of maple syrup, this thick soup is so perfect for chilly fall days and holidays. Vegan, dairy-free, and gluten-free.
• Creamy carrot pumpkin soup (also dairy-free)
  This creamy carrot pumpkin soup from Steph Sunshine has the traditional flavors that I associate with the holidays and pumpkin – cinnamon, nutmeg, and ginger. Plus, it adds carrots and red peppers, making it irresistible. Quick and easy, it makes for a great side or light meal.
• Thai pumpkin soup (also dairy-free)
  We love the Asian flavors and this Thai pumpkin soup from the Forked Spoon is no exception. Bursting with flavor, it contains sweet potato, coconut milk, carrots, ginger, garlic, and lemon grass, along with the pumpkin. It’s a hearty soup that we serve as a meal.

Other gluten-free pumpkin sides

Explore our variety of gluten-free pumpkin sides that complement any meal. These dishes highlight the versatility of pumpkin, adding a festive touch to your dinner table.

• Pumpkin cubes
  One of our favorite side dishes is roasted pumpkin cubes, an easy and delicious way to prepare fresh pumpkin. This one doesn’t work from the can.
• Maple roasted kabocha squash (also dairy-free)
  Enjoy the Heirloom Pantry’s maple roasted kabocha squash, a quick and flavorful gluten-free side dish. The sweet and earthy Japanese pumpkin is complemented by the nutty crunch of maple-glazed pecans.
• Pumpkin mash
  For a colorful and tasty gluten and dairy-free substitute for mashed potatoes, try my husband’s simple pumpkin mash recipe. Versatile and delicious, it’s easy. This fresh pumpkin mash recipe can be used as the first step in creating recipes ranging from soup to pies. 

Gluten-free pumpkin mains

Our vegetarian, gluten-free pumpkin mains are hearty and satisfying, proving that pumpkin is more than just a side dish. These recipes are packed with nutrients and are sure to be the star of any meal.

• Stuffed kabocha squash
  Also called Japanese pumpkin, we figured it was okay to add one of our favorite vegetarian dinners. Jeff’s stuffed kabocha squash is filled with brown rice, fresh spinach, olives, mushrooms, and feta cheese for a tasty and nutritious meal.
• Turkey pumpkin chili – Gluten Free Guy
  Naturally gluten-free, dairy-free, and keto, this turkey pumpkin chili from the Paleo Gluten-Free Guy is made with ground turkey, pumpkin puree, and loads of veggies. The mix of spices perfectly complements the meal.
• Creamy squash pasta sauce
  I know my sister’s squash pasta sauce recipe calls for butternut squash, but this pumpkin fan likes it just as much with a squash substitute. In fact, it’s sweet and delicious with pumpkin. The pasta sauce is the perfect pasta topping for anyone who can’t eat or doesn’t like tomatoes. With a hint of Parmesan, it’s a delightful twist on traditional Alfredo sauce.
• Kale pumpkin salad with feta and pesto dressing
  Looking for something a bit lighter? Check out this kale pumpkin salad from Happy Kitchen. With fresh kale, feta, olives, pumpkin seeds, and a homemade pesto dressing, it’s light, refreshing, and delicious.

Gluten-free pumpkin muffins

Start your morning right, or indulge in an afternoon treat with our gluten-free pumpkin muffins. Soft, moist, and full of autumn spices, these muffins are a delightful snack at any time of the day.

• Paleo pumpkin muffins with streusel topping (also dairy-free)
  These gluten-free pumpkin muffins are moist and fluffy, full of warm spices, and a full can of pumpkin. Best of all, Paleo Gluten Free Guy made them free from dairy, grain, nuts, and refined sugars.
• Tigernut flour chocolate chip pumpkin muffins (also dairy-free)
  These tigernut flour chocolate chip muffins are entirely nut-free, grain-free, dairy-free, refined-sugar-free, paleo, and made with tiger nut flour. (Tiger nut is a tuber, not a nut.) They are a real treat from The Taste of Life.
• Moist oat flour pumpkin muffins (also dairy-free, but does contain oats)
  These gluten-free oat flour pumpkin muffins are made with oat flour, pumpkin puree, maple syrup, and a few fall spices. Perfect for a quick breakfast or snack from Ditch the Wheat.
• Gluten-free pumpkin muffins
  These gluten-free pumpkin muffins by Golden Grace Kitchen are the perfect snack any time of year. Made with pumpkin puree and pumpkin pie spice for intense pumpkin flavor, vanilla bean paste for deeper vanilla undertones, and a cinnamon sugar topping, these gluten-free muffins are the perfect way to start a morning or simply enjoy the flavors of fall any time of year.

Gluten-free pumpkin dessert recipes

Cap off your meal with our delectable gluten-free pumpkin desserts. From pies to cakes, these sweet treats infuse the classic flavor of pumpkin into every bite, perfect for satisfying your fall dessert cravings.

• Vegan pumpkin pie (also dairy-free)
  The best vegan gluten-free pumpkin pie recipe is dairy-free, egg-free, soy-free, and oil-free, but BIG on flavor and texture. This one is from Immigrant’s Table.
• Pumpkin pie cake (also dairy-free)
  My sister’s pumpkin pie cake recipe is quick and simple to make, and it has only four ingredients. More importantly, it’s so good that you’ll question if it’s actually gluten-free.
• Pumpkin mini bundt cakes
  These gluten-free mini pumpkin spice cakes with cream cheese frosting are easy to make, moist, and full of warm fall spices. They are created by our friends at Like Hot Keto.
• Pumpkin cookies (also dairy-free)
  These soft and fluffy pumpkin cookies from Savor the Spoonful are free from gluten, dairy, and refined sugar. They are easy to make at home, especially during the fall season.
• Pumpkin cheesecake bars (contains oats)
  Rich, decadent, and full of delicious pumpkin spice flavor, gluten-free pumpkin cheesecake bars make the best fall dessert. From our friends at Right at Home, they’re easy to make and full of real, simple ingredients that you can feel good about eating.
• Pumpkin chocolate chip bars (also dairy-free)
  These gluten-free pumpkin chocolate chip bars from Pure and Simple Nourishment will become your new favorite fall dessert. They are easy to make, soft and gooey, and bursting with chocolate chips.

More gluten-free pumpkin recipes

And there is still more. From dips to drinks and even sheet-pan pancakes, we have three more gluten-free pumpkin recipes to share.

• Pumpkin cream cheese dip
  This pumpkin cream cheese dip from Chew Out Loud is a no-bake, fuss-free, delicious treat. It’s super easy and tastes like a pumpkin cheesecake with plenty of fall spices. Perfect for holiday parties. This recipe will easily feed a crowd.
• Iced pumpkin spice latte (also dairy-free)
  Indulge in this iced pumpkin spice latte from the Heirloom Pantry. Made with real pumpkin, your choice of milk, and warm spices, and a shot of espresso, it’s a quick and easy gluten-free treat perfect for any day.
• Pumpkin crisp sheet-pan pancakes (also dairy-free, but does contain oats)
  Pancakes don’t get any easier or more scrumptious than this. Full of rich pumpkin flavor with a sweet and crunchy topping, pumpkin crisp sheet-pan pancakes will be your new favorite breakfast. From Right at Home, they are free from dairy, gluten, and refined sugar.

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Photos on this page are either shot by our team and watermarked as such, supplied with the recipes and used with permission, or some stock photos are from DepositPhotos.