Nutrition
Marisa HeinzeOctober 15, 2025
Spooky & Healthy Halloween Pumpkin Recipes
The days are getting shorter, the air is getting crisper, and the leaves are turning bright shades of orange, red, and yellow – autumn has arrived! And with it comes the coziest time of the year – when it’s perfectly fine to treat yourself to something delicious after a good workout.
Nothing fits better than pumpkin – the ultimate autumn highlight and a true superfood. Packed with fiber, vitamins, and minerals, pumpkin boosts your immune system, supports digestion, and provides plenty of energy for your workouts. No wonder it takes center stage for us this October.
And with Halloween just around the corner, we’ve put together three spooky-delicious pumpkin recipes for you – simple, healthy, and just what you need to keep body and soul in balance.
Moist Pumpkin Pecan Pie
Moist, nutty, and full of autumn flavors – this Pumpkin Pecan Pie is the perfect soul food for chilly days. Thanks to pumpkin, almonds, and an extra boost of protein, it’s not only delicious but also rich in nutrients and satisfying. Whether as a healthy post-workout snack or a cozy dessert on a fall evening – this pie delivers energy, flavor, and a good mood in every bite.
Ingredients
For the base:
- 100 g almond flour (or whole spelt flour as an alternative)
- 100 g protein powder of your choice (neutral or flavored, e.g. vanilla or cinnamon)
- 100 g whole spelt flour
- 600–800 g pumpkin purée (about half a butternut squash)
- 1–2 tsp baking soda
- 1 tsp psyllium husks
- 1 tsp pumpkin spice mix (or a blend of cinnamon, cardamom, ginger, and cocoa)
- 100–200 ml water or milk (depending on desired consistency)
- Optional: a bit of sweetener to taste
- Optional: a few chopped almonds for extra crunch
For the topping:
- 150 g low-fat quark (mix with a little water or cream cheese until smooth)
- A splash of lemon juice and sweetener to taste
- A handful of pecans or walnuts
Preparation
Bake the pumpkin in the oven until soft, then purée it. Combine all base ingredients in a mixing bowl and blend with a hand mixer until smooth. Pour the batter into a springform pan and bake at 180°C (350°F) for about 30 minutes. Check with a toothpick to see if it’s done.
Let the cake cool, then spread the prepared quark mixture on top. Add the nuts as a garnish – and your ultra-delicious Pumpkin Pecan Pie is ready to enjoy! It keeps well in the fridge for several days (if it lasts that long).
Recipe: Carolin Arndt
Pumpkin Spice Latte – Autumny, Creamy & Easy to Make
When the leaves start to change and the days grow shorter, it’s time for the season’s classic: Pumpkin Spice Latte!This sweet and spiced hot drink instantly brings cozy fall vibes – perfect after a workout or on chilly days to warm up.With fresh pumpkin purée and warming spices like cinnamon, nutmeg, and ginger, your favorite drink becomes a natural energy booster
Ingredients
- 200 g Hokkaido pumpkin (about ¼ pumpkin)
- 1 piece of fresh ginger root
- 3 tbsp brown sugar
- 1 tsp nutmeg
- ½ tsp turmeric powder
- A pinch of cinnamon powderA pinch of allspice
- 150 ml milk or hot coffee
- A splash of whipped cream
Optional:
- 1 heaping tbsp whipped cream
- 1 tsp maple syrup
- 1 tsp caramelized nuts or praline
Preparation
Total time: 35 min (15 min prep + 20 min cooking)
Wash the ginger and slice it. Wash and dice the pumpkin. Cook pumpkin and ginger slices in a little water for about 20 minutes. Drain the water and remove the ginger slices.
Purée the pumpkin using a hand blender. Mix in sugar and spices, and continue blending. Gradually add milk, coffee, or both, and a splash of cream if desired.Blend until a frothy drink forms. Pour into a cup.Optional: top with whipped cream, drizzle with maple syrup, or sprinkle with caramelized nuts/praline for extra indulgence.
Recipe link: Pumpkin Spice Latte von Hackbratin
Moist Pumpkin Gnocchi Casserole with Ground Meat & Mozzarella
A true family recipe for cozy autumn evenings!This casserole combines savory ground meat, creamy pumpkin, and melted mozzarella into a hearty comfort dish – perfect after a chilly day or as a nourishing dinner post-workout.Thanks to Hokkaido pumpkin, the dish is not only extra flavorful but also packed with vitamins and fiber – ideal for recharging your energy.
Ingredients (serves 4)
- 2 onions
- A little oil for frying
- 600 g mixed ground meat
- Salt and pepper
- 2 tsp curry powder
- A pinch of chili powder
- 2 garlic cloves
- 2 tbsp tomato paste
- 500 ml vegetable broth
- 600 g Hokkaido pumpkin (net weight)
- 200 g crème fraîche
- A handful of fresh basil
- 2 packs of gnocchi (approx. 500 g each, refrigerated)
- 2 balls mozzarella (approx. 125 g each)
Preparation
Total time: 1 hour (25 min prep + 35 min cooking)
Sauté the chopped onions in a little oil in a pan. Add the ground meat and cook until crumbly.
Season with salt, pepper, curry powder, chili powder, and chopped garlic. Stir in the tomato paste and cook briefly.
Pour in the vegetable broth and add the diced pumpkin. Cover and simmer for about 5 minutes.Stir in the crème fraîche, chopped basil, and gnocchi, mixing everything well. Transfer the mixture to a baking dish.
Slice the mozzarella and spread it over the top.Bake in a preheated oven at 200°C (390°F) for about 15 minutes on the middle rack until golden and melted.
Recipe link: Saftiger Kürbis-Gnocchi-Auflauf von Rocky73
Pictures:
Hero: Kürbis - Nika Benedictova / Unsplash
Pumkin Spice Latte - Theo Crazzolara/ Unsplash
Pumkin Spice Latte - Theo Crazzolara/ Unsplash