Delicious and Healthy: A Guide to Paleo Pumpkin Recipes

With the arrival of fall, pumpkin becomes a favorite ingredient in many kitchens. For those following a paleo diet, there are numerous ways to enjoy the flavors of pumpkin while staying true to their dietary guidelines. This article explores a variety of paleo-friendly pumpkin recipes, from breakfast bakes to decadent desserts.

Understanding the Paleo Diet

The paleo diet, also known as the caveman diet, focuses on foods that our hunter-gatherer ancestors might have eaten. This means excluding grains, legumes, dairy, and refined sugars, while emphasizing fruits, vegetables, lean proteins, and healthy fats. Pumpkin, being a nutrient-rich vegetable, fits perfectly into this dietary framework.

Key Ingredients in Paleo Pumpkin Recipes

Several ingredients are commonly used in paleo pumpkin recipes to replace those that are off-limits:

• Almond Flour: A grain-free alternative to all-purpose flour, almond flour provides a tender texture and nutty flavor. It is made from blanched almonds that have the skins removed and then finely ground. If you need to make your own almond flour, place blanched, slivered almonds in a food processor and pulse until you have a fine powder. About 1 1/2 cups of slivered almonds will yield the 1 1/2 cups flour needed for the recipe. Be sure to measure before baking.
• Coconut Flour: Another grain-free option, coconut flour is highly absorbent and often used in combination with other flours.
• Maple Syrup and Honey: These natural sweeteners replace refined sugar, adding sweetness while being paleo-friendly.
• Coconut Oil and Ghee: These healthy fats are used in place of butter or vegetable oil to add moisture and richness.
• Pumpkin Puree: The star of the show, pumpkin puree, should be 100% pumpkin, with no added sweeteners or artificial ingredients. Libby’s organic pumpkin puree is a popular choice.
• Eggs: Essential for structure in baked goods, eggs help bind ingredients together.
• Pumpkin Pie Spice: This blend of cinnamon, nutmeg, cloves, and ginger adds the characteristic warm, spicy flavor to pumpkin recipes.

Paleo Pumpkin Recipe Ideas

Paleo Pumpkin Bars

These grain-free and gluten-free paleo pumpkin bars offer a moist crumb and the perfect amount of pumpkin spice blend. They are refined sugar-free and low carb.

Ingredients:

• Almond flour
• Canned pumpkin puree (like Libby’s organic pumpkin puree)
• Eggs
• Honey or maple syrup
• Cream of tartar
• Pumpkin spice blend
• Baking soda
• Salt

Instructions:

1. Preheat the oven to 350°F (175°C) and line an 8-inch square baking pan with parchment paper or grease it well with ghee or coconut oil.
2. Combine the dry ingredients (almond flour, pumpkin spice blend, baking soda, cream of tartar, and salt) in a large mixing bowl and whisk together.
3. In a separate large bowl, add the pumpkin puree, eggs, honey, and vanilla. Use a hand mixer on medium speed or whisk to stir the pumpkin mixture together until uniform.
4. Add the dry ingredients to the bowl of wet ingredients and use a hand mixer on low speed to blend until well combined.
5. Pour the batter into the prepared baking dish and quickly smooth the top with an offset spatula.
6. Bake in the preheated oven for about 30 minutes, rotating the pan halfway through.
7. Let the bars cool completely before cutting and serving. Store in a sealed airtight container in the fridge for up to 4 days, or freeze for up to 3 months.

Paleo Pumpkin Bread

This moist and delicious paleo pumpkin bread is simple, healthy, and low carb, made with almond flour.

Read also: Paleo Granola Recipes

Ingredients:

• Almond flour
• Kosher salt
• Baking soda
• Cinnamon
• Cloves
• Nutmeg
• Eggs
• Pumpkin puree
• Maple syrup
• Vanilla extract

Instructions:

1. Preheat the oven to 350°F (175°C). Lightly coat an 8x4-inch loaf pan with nonstick spray and line with parchment paper.
2. In a large bowl, stir together the almond flour, kosher salt, baking soda, cinnamon, cloves, and nutmeg.
3. In a separate bowl, whisk together the eggs, pumpkin, maple syrup, and vanilla.
4. Make a well in the center of the dry ingredients, then pour in the wet ingredients. Gently stir until just combined.
5. Scrape the batter into the prepared loaf pan and smooth the top.
6. Bake for 42 to 48 minutes, until a toothpick inserted in the center comes out clean.
7. Let cool in the pan for 30 minutes, then gently lift out the bread and let cool completely on a wire rack.

Cozy Pumpkin Apple Breakfast Bake

This dish combines the flavors of pumpkin and apple, creating a warm and nourishing breakfast option.

Ingredients:

• Pumpkin puree
• Banana
• Eggs
• Coconut milk
• Pumpkin pie spice
• Cinnamon
• Salt
• Diced apple
• Pecans

Instructions:

1. Preheat the oven to 350°F (175°C). Grease an 8x8 square pan with coconut oil or spray.
2. In a large bowl, combine pumpkin, banana, eggs, coconut milk, pumpkin pie spice, cinnamon, and salt. Use a hand mixer or immersion blender to beat the ingredients together.
3. In a separate bowl, sprinkle remaining cinnamon on the diced apple and coat the apples.
4. Mix the apples into the wet ingredients.
5. Pour the mixture into the prepared pan.
6. Sprinkle the pecans along the top of the dish.
7. Bake for 35-40 minutes, until the top is mostly firm and golden.
8. Let sit for at least 10 minutes before serving.

Paleo Pumpkin Pie Bars

These bars feature a graham cracker-like crust and a rich, smooth filling, making them a perfect treat for Thanksgiving or any time.

Ingredients:

• Almond flour
• Coconut flour
• Cinnamon
• Salt
• Ghee
• Pumpkin puree
• Coconut sugar
• Coconut milk
• Eggs
• Pumpkin spice

Instructions:

1. Preheat the oven to 325°F (160°C) and line a 9x9 square pan with parchment paper.
2. Make the crust: combine almond flour, coconut flour, cinnamon, salt, and ghee in a medium bowl. Mix until well combined, then press into the bottom of the prepared pan. Bake for 8 minutes.
3. While the crust is baking, make the filling: in a large bowl, combine pumpkin, coconut sugar, coconut milk, eggs, cinnamon, pumpkin spice, and salt.
4. Pour the filling over the baked crust.
5. Bake for 30-35 minutes, or until the filling is set.
6. Let cool completely before cutting into bars.

Other Paleo Pumpkin Recipe Ideas

• Paleo Pumpkin Scones: Made with coconut butter, these scones offer an amazing texture.
• Pumpkin Bread Pudding: A decadent dessert that can be made with or without dairy, and is also Keto, Low Carb and GAPS diet-friendly.
• Paleo Pumpkin Pancakes: The perfect texture for a classic breakfast treat.
• Paleo Pumpkin Cookies: Tender cookies that can be made egg-free and nut-free, great for the AIP diet.
• AIP Pumpkin Cake: Egg-free, nut-free, and dairy-free, this cake is suitable for restricted diets.
• Chocolate-Swirled Pumpkin Pie: A fun variation on the classic pie, Keto, Paleo or Primal.
• Paleo Pumpkin Custard: A yummy, healthy, and easy snack or dessert, high in protein, good fats, and gut-healthy ingredients.
• Instant Pot Pumpkin Butter: A classic fall condiment that’s Vegan, GAPS and AIP-friendly.
• Paleo Butternut Squash Muffins: Can be made with canned pumpkin, these muffins have a tender, lovely texture.
• Pumpkin Pie Bars with “Sugar” Cookie Crust
• Pumpkin Bars (Vegan)

Tips for Successful Paleo Pumpkin Baking

• Measure Ingredients Accurately: Use a kitchen scale for the most accurate measurements, especially for dry ingredients like almond flour.
• Don't Overmix: Overmixing can result in tough baked goods. Mix until just combined.
• Use Parchment Paper: Line baking pans with parchment paper to easily remove baked goods.
• Cool Completely: Allow baked goods to cool completely before frosting or cutting.
• Store Properly: Store baked goods in an airtight container in the fridge for up to 4 days or freeze for longer storage.

Read also: Paleo Diet Delivered: What You Need to Know

Read also: Paleo Mayonnaise Recipe

tags: #paleo #diet #pumpkin #recipes