If you love everything pumpkin spice in the fall, we’ve got your covered! Here are over 60 dairy free and gluten free pumpkin recipes for you to enjoy!
Hey, friends! We’re approaching fall soon and you know what that means: pumpkin! Pumpkin spice is everywhere: cereal, drinks, desserts, and everything in between.
Once September 1st hits it’s okay to show off our collective pumpkin obsession 😉 While you’re checking out these recipes, hopefully you’ll find some fun new food blogs to read!
To celebrate the pumpkin season and cooler weather, I’ve gathered over 50 healthier, gluten free and dairy free pumpkin recipes to share with family and friends.
Many of these recipes are also egg free, vegan, soy free, and nut free, too (or are easily adapted to fit those diets), so there is something here for everyone!
Some of these recipes are made with oats, and don’t specify gluten free oats, but you can easily use certified gluten free oats in these recipes (I’ve added a note by these recipes).
Plus, there are plenty of savory recipes in addition to sweet, so if you are not a big sweets person you can still enjoy the pumpkin recipes here.
Gluten free and dairy free pumpkin recipes
Explore our roundup of allergy-friendly pumpkin recipes, featuring a mix of our own recipes and delicious recipes sourced from talented bloggers across the internet.
Within the list below, you’ll find recipes from The Fit Cookie throughout the recipe categories. The majority of our pumpkin recipes are not only dairy free and gluten free, but also free from eggs, nuts, and soy, making them suitable for lots of dietary needs.
Our pumpkin recipe roundup is divided into these categories:
Our dairy free and gluten free Pumpkin Spice Pancakes combine the slight sweetness of brown sugar with the warmth of pumpkin pie spice. Top this with melty dairy free butter and maple syrup for the perfect fall breakfast!
Skip the crowded Brunch lines and make these fun and easy Pumpkin Spice Vegan Waffles with pecans at home! And don’t forget to make extra, because this Fall-inspired breakfast doubles up for the perfect FREEZER WAFFLES!
Moist, soft muffins with the perfect crumb. Packed with fall spices and dripping with a perky cinnamon glaze, this muffin is perfect for breakfast, or a snack. These Allergy-friendly Spiced Pumpkin Muffins with Cinnamon Glaze are free of: gluten, dairy, egg, soy, peanut and tree nuts. They’re also top-8-free and vegan too!
Want to make your own pumpkin puree? It’s easy to do in the Instant Pot! Make your own pureed pumpkin from fresh pumpkins if you want to avoid canned pumpkin or you just want to try something new. You can make this really thick like canned pumpkin, too!
This 2-minute pumpkin poppyseed dressing combines pumpkin, honey, minced garlic, and olive oil together for the perfect sweet and tangy festive fall dressing that you should drizzle on top of everything from salads to chicken this autumn!
This easy vegan roasted pumpkin salad is filled out with toothy lentils, kale, and a garlicky tahini dressing. A great weeknight meal or warm salad to have around the holidays, it’s perfect throughout autumn and winter.
This creamy and luxurious vegan risotto recipe gets a nutrition boost from pumpkin. Most risottos are full of butter and loads of cheese. This vegan pumpkin version is lightened up so you can feel extra good about eating comfort food.
A Pumpkin Kentucky Mule with Ginger and Spice is "autumn in a glass"... Pumpkin butter (homemade or purchased), bourbon, ginger beer, and cardamom bitters get garnished with a cinnamon stick and candied ginger. This simple cocktail may become your new fall favorite!
This protein shake is full of good-for-you ingredients and tastes just like a pumpkin pie (but in liquid form). It is protein-rich, fiber-rich and full of healthy fats. Plus it contains 1/2 cup of fall’s favorite vegetable. Even though it tastes like dessert it is refined-sugar free making this shake a great option for pre- or post-workout fuel.
Creamy Instant Pot Spiced Pumpkin Butter tickles your tongue with the traditional warm spices and a burst of flavor from the double-ginger duo of fresh minced ginger and ginger beer! This delightful, creamy pumpkin butter will elevate even a humble piece of toast!
These Chocolate Pumpkin Paleo Protein Balls are little bites of fall flavor! They come together super quickly (don’t you just love no bake desserts?!), are Paleo, Gluten Free and Grain Free, plus they’re just absolutely delicious.
Chilly evenings call for a hot and filling bowl of chili! Our Instant Pot Pumpkin Chili is easy to make, gluten free, dairy free, and healthy. It’s also lower in acid than most chili recipes and has no beans so it’s perfect for sensitive tummies.
Instant Pot Pumpkin and Plantain Curry is the must have fall dish! Full of delicious autumn flavours like pumpkin with African influence from the plantains. Suitable for Vegan, Gluten-Free and Paleo diets.
Pumpkin goes well beyond pie and lattes–add it to your chili in this Pumpkin Quinoa Chili! So simple and packed with veggies, beans and just the right amount of spice. This pumpkin chili recipe is full of protein and a perfect cozy meal for fall!
This creamy Vegan Pumpkin Mac and Cheese is gluten-free, nut-free and oil-free too! Super easy to make in just minutes with less than 10 ingredients, this Vitamin A-packed dairy-free mac and cheese can be enjoyed as a main course or as a side dish.
When it’s pumpkin season but you still want a cool treat, make some Dairy Free Pumpkin Ice Cream! Our recipe is creamy and smooth and delicious, your friends will never guess it’s allergy friendly and paleo.
Celebrate fall with some pumpkin cupcakes! These Pumpkin Spice Cupcakes with Pumpkin Buttercream Frosting are gluten free, dairy free, vegan, and nut free. They are an easy and allergy friendly way to add pumpkin spice to your dessert menu.
A creamy vegan pumpkin pudding recipe that’s going to quickly become a new fall favourite! This easy dairy free pumpkin pudding will make everyone happy and satisfied at the end of a fall or holiday meal and all you need to make it is six simple ingredients and 10 minutes (plus some chilling time!).
These No Bake Pumpkin Crumble Bars will be your new favorite fall treat! A handful of ingredients along with everyone’s favorite: pumpkin, and ready in minutes! A hint of cinnamon, medjool dates, almonds, pecans and a few other staples and you are set!
Chocolate avocado pudding is one on my favorite (and easy) desserts to make but I don’t make it as often as I like because despite being full of healthy fats it is pretty calorie dense. The addition of pumpkin in my version not only adds flavor and nutrients but 1 cup of pumpkin puree only adds an additional 30 calories vs. 234 calories in one cup of avocado.
Sarah Jane Parker is the founder, recipe creator, and photographer behind The Fit Cookie. She’s a food allergy mom and healthy living blogger based in Wyoming. Sarah is also an ACSM Certified Personal Trainer, ACE Certified Health Coach, Revolution Running certified running coach, and an ACE Certified Fitness Nutrition Specialist