Soulitinerary

Discover the best Low Sugar Pumpkin Recipes that deliver cozy fall flavor without the sugar crash. From muffins to soups and savory bakes, these chef-tested recipes are packed with warmth, spice, and satisfaction!

Pumpkin season doesn’t have to mean drowning in sugar. In fact, some of the most comforting dishes I’ve ever pulled from my oven were born out of restraint—flavor leading the way instead of sweetness hijacking it. That’s why I’ve pulled together these Low Sugar Pumpkin Recipes: a collection that lets pumpkin shine in all its earthy, spiced glory without leaving you with the heavy crash of a sugar bomb.

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Low Sugar Pumpkin Recipes

1) Almond-Flour Pumpkin Muffins (Bakery Soft, Low Sugar)

Serves: 12 muffins

Time: 15 minutes active, 22–25 minutes bake

Ingredients

• 240 g almond flour
• 30 g coconut flour
• 1 tsp baking powder
• ½ tsp baking soda
• ¾ tsp fine salt
• 2 tsp cinnamon, ½ tsp ginger, ¼ tsp nutmeg
• 3 large eggs, room temperature
• 250 g pumpkin purée (not pumpkin pie mix)
• 60 ml light olive oil or melted coconut oil
• 60 ml maple syrup or 45 g allulose/monk fruit for even lower sugar
• 1 tsp vanilla
• 60 g chopped walnuts or pecans (optional)
• 1 tbsp pumpkin seeds for topping

From Bowl to Bakery: Your Sure Path

• Heat the oven to 175°C / 350°F. Line a 12-cup muffin tin with papers.
• Whisk almond flour, coconut flour, baking powder, baking soda, salt, cinnamon, ginger, and nutmeg until the color looks even.
• In a second bowl, whisk eggs until smooth. Add pumpkin, oil, maple or allulose, and vanilla. Whisk until glossy.
• Fold dry ingredients into wet with a spatula until no pockets of flour remain. The batter will look thick and scoopable, not runny.
• Stir in nuts if you want the crunch.
• Portion batter evenly. Sprinkle pumpkin seeds on top.
• Bake 22–25 minutes until domes spring back and a tester exits with a moist crumb, not wet batter.
• Cool in the pan for 5 minutes, then move to a rack. The crumb sets as steam escapes.

Keep: Airtight at room temperature 2 days or in the fridge 5 days.

Serve Tip: Warm 3 minutes at 150°C / 300°F for a fresh-baked feel.

2) Pumpkin Chia Pudding (Creamy, Five Ingredients)

Serves: 4

Time: 10 minutes active, 4 hours chill

Ingredients

• 500 ml unsweetened almond milk or dairy milk
• 250 g pumpkin purée
• 40 g chia seeds
• 1–2 tbsp maple syrup or 20–30 g allulose/monk fruit
• 1 tsp vanilla, 1 tsp cinnamon, tiny pinch salt

To Finish: Toasted pumpkin seeds and a spoon of Greek yogurt

Whisk, Rest, Reward

• In a jug, whisk milk, pumpkin, sweetener, vanilla, cinnamon, and salt until smooth and sunset-orange.
• Whisk in chia seeds. Stir for 30 seconds so no clumps hide at the bottom.
• Cover and chill 4 hours. The mixture will thicken into a spoonable pudding.
• Stir once more. Portion into bowls.
• Top with Greek yogurt and seeds for creamy-crunch contrast.

Flavor Twist: Grate fresh orange zest over the top for perfume without extra sugar.

3) Pumpkin Cheesecake Bars (Creamy Squares, Sweetness in Check)

Yield: 16 bars (8×8 in / 20×20 cm)

Time: 20 min prep + 35–40 min bake + chill

Ingredients

Almond-Oat Crust

• 120 g almond flour
• 40 g rolled oats, blitzed to coarse crumbs
• 30 g light brown sugar or 25 g allulose
• ¼ tsp fine salt
• 50 g unsalted butter, melted

Pumpkin Cheesecake

• 225 g cream cheese, room temp
• 150 g Greek yogurt
• 80 g pumpkin purée
• 70 g maple syrup or 55 g allulose
• 1 large egg + 1 yolk, room temp
• 1 tsp vanilla, 1 tsp cinnamon, ¼ tsp ginger, ⅛ tsp nutmeg
• Pinch salt

Silky Center, Neat Edges

• Heat oven to 165°C / 330°F. Line the pan with parchment, overhang on two sides.
• Mix crust ingredients until damp sand forms. Press firmly into the pan. Bake 10 minutes; set aside.
• Beat cream cheese until smooth; scrape the bowl. Beat in yogurt, pumpkin, sweetener, vanilla, and spices until glossy. Beat in egg and yolk just until combined—no overmixing.
• Pour over crust. Tap the pan twice to pop bubbles.
• Bake 25–30 minutes until edges are set and the center wobbles like firm jelly.
• Cool to room temp, then chill 3 hours. Cut with a hot knife, wiping between slices.

Finish: Dust cinnamon or pipe a tiny yogurt rosette.

4) Pumpkin Oat Chocolate-Chunk Cookies (Chewy Middle, Crisp Rim)

Yield: 18 cookies

Time: 15 min prep + 11–13 min bake

Ingredients

• 90 g unsalted butter, melted and cooled to warm
• 70 g light brown sugar or 55 g allulose
• 40 g granulated sugar or 30 g allulose
• 60 g pumpkin purée, blotted on paper towel for 5 minutes
• 1 large egg yolk (extra moisture without fluff)
• 1½ tsp vanilla extract
• 140 g all-purpose flour
• ½ tsp baking soda, ½ tsp baking powder
• ½ tsp fine salt
• ½ tsp cinnamon
• 80 g rolled oats
• 100 g 70% dark chocolate, chopped (or chips)

Optional: 40 g chopped walnuts

Melt, Mix, Chill Short, Bake Right

• Heat oven to 175°C / 350°F. Line two light sheet pans with parchment.
• Whisk butter with sugars until satiny. Whisk in blotted pumpkin, yolk, and vanilla until smooth.
• Stir flour, baking soda, baking powder, salt, and cinnamon together. Fold into wet until almost combined; fold in oats, chocolate, and nuts to finish the mix.
• Chill the bowl 15 minutes so the oats drink in moisture.
• Scoop 2 tbsp mounds, 5 cm apart.
• Bake 11–13 minutes until rims brown and centers look just set. Tap the pan once on the rack for pretty crinkles.
• Rest 5 minutes on the pan, then move to a rack. Chocolate stays glossy; texture lands chewy.

5) No-Whip Pumpkin Greek Yogurt Mousse (Five-Minute Dessert)

Yield: 4 cups

Time: 10 minutes + 30 minutes chill

Ingredients

• 300 g Greek yogurt (5% for plush texture)
• 200 g pumpkin purée
• 2 tbsp maple syrup or 1½ tbsp allulose
• 1 tsp vanilla
• 1 tsp cinnamon, ¼ tsp ginger, pinch nutmeg
• Pinch fine salt

To finish: Crushed pecans, cacao nibs, or a tiny drizzle maple

Whisk to Plush

• Whisk yogurt, pumpkin, sweetener, vanilla, spices, and salt until the mixture turns light and creamy.
• Taste a spoon; spices should read warm and round.
• Portion into glasses and chill 30 minutes for the texture to set.
• Top with pecans or cacao nibs right before serving.

Make-ahead: Holds 2 days covered; stir once before serving.

6) Baked Pumpkin Donuts (Tender Rings, Cinnamon Dust)

Yield: 12 standard donuts

Time: 15 min prep + 11–13 min bake

Ingredients

• 180 g all-purpose flour
• 30 g fine almond flour
• 1 tsp baking powder, ½ tsp baking soda
• ¾ tsp fine salt
• 2 tsp cinnamon, ¼ tsp ginger, ¼ tsp nutmeg
• 2 large eggs
• 160 g pumpkin purée
• 80 ml light olive oil
• 70 g light brown sugar or 55 g allulose
• 60 ml milk
• 1 tsp vanilla

Cinnamon Finish

• 20 g granulated sugar or 15 g allulose
• 1 tsp cinnamon
• 20 g melted butter (for brushing)

Whisk, Pipe, Puff

• Heat oven to 175°C / 350°F. Grease two 6-cavity donut pans.
• Whisk dry ingredients until uniform. In another bowl, whisk eggs, pumpkin, oil, sugar (or allulose), milk, and vanilla until smooth.
• Fold wet into dry until just combined.
• Pipe or spoon batter into pans, filling each ¾ full.
• Bake 11–13 minutes until the tops spring back.
• Cool 5 minutes, then lift out. Brush lightly with butter and toss in cinnamon sugar.
• Serve warm for peak softness.

7) Pumpkin Panna Cotta (Silky Set, Barely Sweet)

Yield: 6 ramekins (120 ml each)

Time: 15 min prep + chill

Ingredients

• 400 ml whole milk
• 200 ml heavy cream
• 250 g pumpkin purée
• 60 g maple syrup or 45 g allulose
• 1 tsp vanilla, 1 tsp cinnamon, ⅛ tsp nutmeg, tiny pinch clove
• 2 tsp powdered gelatin
• 3 tbsp cold water
• Pinch fine salt

Heat Low, Set Clean

• Sprinkle gelatin over cold water in a small bowl and let it bloom 5 minutes.
• In a saucepan, whisk milk, cream, pumpkin, sweetener, vanilla, spices, and salt. Warm over medium-low until steam rises and tiny bubbles dance at the edge—no boil.
• Remove from heat. Stir in bloomed gelatin until completely dissolved.
• Strain through a fine sieve for silk.
• Pour into ramekins and chill 4–6 hours until jiggly-firm.
• Serve as-is or top with a spoon of lightly sweetened yogurt and toasted pepitas.

8) Mini Pumpkin Pie Tarts (Almond Crust, Custardy Centers)

Yield: 12 tarts (standard muffin tin)

Time: 25 min prep + 25–28 min bake

Ingredients

Almond Crust

• 160 g almond flour
• 30 g oat flour (or blitzed oats)
• 30 g melted butter
• 20 g maple syrup or 15 g allulose
• Pinch salt

Filling

• 300 g pumpkin purée
• 2 large eggs
• 80 ml evaporated milk or heavy cream
• 60 g maple syrup or 45 g allulose
• 1 tsp vanilla
• 1½ tsp cinnamon, ¼ tsp ginger, ⅛ tsp clove, pinch nutmeg
• Pinch salt

Press, Fill, Bake

• Heat oven to 180°C / 350°F. Grease a standard muffin tin.
• Stir crust ingredients to damp sand. Press 1 heaping tbsp into each cup, packing the base and a little up the sides.
• Whisk filling until smooth and glossy.
• Pour to just below the rim.
• Bake 25–28 minutes until the centers are just set with a soft wobble.
• Cool 10 minutes, run a thin knife around each, and lift out to a rack. Chill for the neatest bite.

9) Pumpkin–Pecan Crumble Cups (Warm Spiced Bottom, Crunchy Top)

Yield: 6 ramekins

Time: 15 min prep + 22–25 min bake

Ingredients

Pumpkin Layer

• 300 g pumpkin purée
• 60 g Greek yogurt
• 40 g maple syrup or 30 g allulose
• 1 tsp vanilla
• 1 tsp cinnamon, ¼ tsp ginger, pinch nutmeg
• Pinch salt

Crumble

• 60 g rolled oats
• 40 g almond flour
• 40 g chopped pecans
• 30 g light brown sugar or 25 g allulose
• 40 g cold butter, diced
• Pinch salt

Layer, Top, Toast

• Heat oven to 180°C / 350°F.
• Stir pumpkin layer until smooth. Divide among ramekins.
• Combine crumble ingredients; pinch with fingers until pebbly.
• Cover pumpkin with crumble.
• Bake 22–25 minutes until the top turns golden and the sides bubble.
• Rest 10 minutes. Serve warm with a small spoon of Greek yogurt for contrast.

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Low-Sugar Dessert Moves I Trust

• Blot the pumpkin. Paper-towel the purée for cookies so texture stays chewy, not cakey.
• Bloom spices in fat. Warmed butter or hot dairy unlocks spice aroma, so you keep sugar low and flavor high.
• Use acidity. Vanilla + a tiny hit of yogurt or cream cheese rounds sweetness fast.
• Choose smarter sweeteners. Allulose/monk fruit keep structure in bakes; maple gives minimal grams and maximum flavor.

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Bookmark these Low Sugar Pumpkin Recipes and let fall taste rich, warm, and balanced—no sugar crash, no guesswork, just clean satisfaction in every spoon and slice.