5 Delicious Pumpkin Recipes For Weight Loss With Health Benefits & Dietary Uses!



Published on: 02-Apr-2024


10 min read




Anushka Tripathi


5 Delicious Pumpkin Recipes For Weight Loss With Health Benefits & Dietary Uses!

5 Delicious Pumpkin Recipes For Weight Loss With Health Benefits & Dietary Uses!

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Summer’s golden touch brings more than vibrant foliage; it ushers in the season of pumpkin spice and everything nice! But pumpkin isn't just for decadent desserts. This versatile veggie is a superstar for weight loss and overall health. Packed with fibre and vitamins and low in calories, pumpkin recipes for weight loss can be your secret weapon for delicious, satisfying meals that support your weight management goals. 

Pumpkin is a type of winter squash in the Cucurbitaceae family. Native to India, its skin is smooth, slightly ridged, and dark yellow to orange in colour. Pumpkins are known for a variety of culinary uses, from soups and salads to preserves and pies. They can also be consumed canned as a puree, which helps pumpkin lovers skip some of the prep work when adding pumpkin to smoothies, muffins, and other recipes.    

This curated collection unveils 5 delicious pumpkin recipes for weight loss designed to satisfy your cravings while supporting your fitness journey. We'll explore diet routine options, health benefits, and dietary inclusions, showcasing pumpkin's incredible potential to transform your meals. 

Table Of Contents 

  1. Healthy Pumpkin Soup Recipes Weight Loss   

  1. Pumpkin Recipes For Diabetics   

  1. 6 Remarkable Pumpkin Health Benefits  

  1. Pumpkin Soup Benefits For Female  

  1. How To Eat Pumpkin For Weight Loss? 

  1. Dietitian’s Recommendation   

  1. The Final Say 

  1. FAQs  

  1. References   

Healthy Pumpkin Recipes For Weight Loss   

Some of the healthy pumpkin recipes for weight loss are as follows: 

1. Pumpkin and Oatmeal Smoothie  

This is one of the best pumpkin recipes for weight loss. This oatmeal and pumpkin smoothie is rich in fibre, and Greek yogurt contains protein that helps you feel full. Pumpkin smoothies are high in nutrients, so they’re a great way to include them in a healthy, low-calorie breakfast 


Pumpkin puree 

½ cup 

Rolled oats 

1 tbsp 

Almond or skimmed milk 

½ cup 

Greek yoghurt 

2 tbsp 

Protein powder 

1 scoop 

Cinnamon powder 

1 tsp 

Vanilla extract 

1 tsp 


  • Add all the ingredients into a blender and blend well till smooth.  

  • Take it out in a glass, sprinkle the cinnamon powder from the top and serve.  

2. Pumpkin Khichdi  

Another healthy pumpkin recipe for weight loss is pumpkin khichdi. When paired with lentils and rice, this one-pot meal is packed with essential nutrients and complete protein. It is very light on the stomach and easy to digest, making it a good food for babies and the elderly.    


Brown rice 

1 cup 

Moong dal 

½ cup 


2 tbsp 


1 chopped 


1 chopped 

Garlic cloves 

4-5 nos. 


1 tsp 

Green chilli 

1 tsp 

Coriander powder 

1 tsp 


to taste  


2-3 cups 


  • Soak 1 cup of rice for more than 30 minutes. Cooking soaked rice helps ensure proper absorption of vitamin B6 nutrients into the body.   

  • Heat around 2 tablespoons of ghee in a pressure cooker.   

  • Add ½ teaspoon of mustard seeds and 1 teaspoon of cumin seeds and fry them.   

  • Now add curry leaves, ginger, garlic, green chillies, and asafoetida and fry for 1 minute until the raw smell disappears.   

  • Add chopped onion and turmeric powder to it and fry until the onion becomes transparent. Add the grated pumpkin later.   

  • Add the chopped tomatoes, mix well and continue to fry for 1-2 minutes. Now add garam masala and coriander powder and mix well.   

  • Add soaked moong dal and rice and stir-fry for 1 minute. Pour 4-5 glasses of hot water and salt to taste.   

  • Pressure cooks 1-2 servings. When the pressure releases on its own, remove the cap.   

  • Mix it well, garnish with coriander leaves and serve with raita or curd. 

3. Pumpkin Juice For Weight Loss  

Try this delicious, easy pumpkin juice for weight loss in the morning or as a refreshing beverage in the evening.   



1 small  


2 cups  


2 tsp  

Cinnamon Powder

2 tsp 


  • Peel and chop the pumpkin into small pieces. 

  • Boil the chopped pumpkin in water until soft and tender. 

  • Allow the pumpkin to cool down to room temperature. 

  • Transfer the boiled pumpkin along with the water into a blender. 

  • Add honey, cinnamon powder, and nutmeg to the blender. 

  • Blend everything until smooth and well combined. 

  • Strain the pumpkin juice using a fine mesh strainer or cheesecloth to remove any pulp. 

  • Pour the strained juice into a glass and serve chilled or at room temperature. 

  • Enjoy your homemade pumpkin juice for weight loss! 

Pumpkin Recipes For Diabetics 

Here is one of the best Pumpkin Recipes for weight loss for diabetics that is easy to prepare.  

1. Pumpkin Chips  

Crispy roasted pumpkin slices are a low-calorie snack. If you love potato chips, this is a great snack!  



300 grams 

Olive oil 

To drizzle 


To taste 

Pepper powder 

A pinch 



  • Preheat the oven to 180°C. Place a baking sheet with parchment paper.   

  • Cut the pumpkin, without the skin, into pieces large enough to fit a mandolin slicer. Alternatively, use a knife to cut chips that are not very thin.   

  • Make sure the raw chips are about twice as large as you want, as the finished chips will shrink.   

  • Soak the pumpkin pieces in cold water for at least 10 minutes to remove as much excess starch as possible.   

  • Place the pumpkin chips one by one on the baking sheet, making sure the bottom of each chip touches the paper.   

  • Drizzle with vegetable oil or rub the chips with a teaspoon of olive oil. Sprinkle with salt, pepper, or paprika, if desired.   

  • Bake for about 25-30 minutes (time will depend on the size of the chips) or until the pumpkin chips begin to curl and the edges are crisp and brown to the touch.   

  • Turn off the oven and leave the pumpkin chips in the oven until completely cooled. Store in an airtight container. 

2. Pumpkin Soup  

Pumpkin soup is creamy, delicious, and filling despite being low in calories! Pumpkin has a high IF rating, so it may help reduce inflammation. Rich in beta-carotene helps maintain clear vision and reduce the risk of cancer while enjoying a delicious taste.    



1.5 Cup Chopped  

Olive oil 

1 tsp  


Small, sliced  


To taste 

Pepper powder 

A pinch 


2 Cups  


  • First, heat 1 teaspoon of olive oil in a large kadai. Or use another oil or butter.  

  • Next, fry 1 thinly sliced onion and 2 cloves of garlic until reduced in size. Now add 1.5 cups of chopped pumpkin.  

  • Also add ½ teaspoon salt and ½ teaspoon pepper. Stir-fry for 1-2 minutes until the color changes slightly.  

  • Add 2 cups of water and mix well. Cover and simmer over medium heat for 15 minutes.  

  • Boil the pumpkin well and let it cool slightly. Place in blender and blend until smooth.  

  • Pour the finished pumpkin soup into bowls and garnish with a spoonful of cream. 

6 Remarkable Pumpkin Health Benefits


The following are the health benefits of pumpkin for weight loss: 

1. Support Gut Health   

Fibre is a key nutrient that supports gut health by regulating flora and promoting bowel regularity.1 One cup of canned pumpkin puree contains 7 grams (g) of fibre, which is close to 30% of the daily value. Pumpkin skin or peel also contains alcohol-insoluble polysaccharides that lessen bile acid and encourage good microorganism growth inside the intestine, thus improving digestion healthiness and aiding weight reduction. 

2. Reduces The Risk Of Developing Certain Types Of Cancer   

With its antioxidants, pumpkin aids against breast, colon and lung cancers. Including pumpkin in your diet can help reduce the danger of getting cancer while also supporting weight loss because it has few calories but lots of nutrients. 

3. Boost Immune Health   

Pumpkin is a natural source of many immune-supporting nutrients, including vitamin C, zinc, and selenium. And since proper hydration can also impact immune health, the fact that pumpkin is about 90% water highlights another reason why this food can be an important part of a diet that supports immune health. By consuming pumpkin regularly, you not only boost your immune health but also aid weight loss efforts, as the fibre content promotes satiety and helps control calorie intake. 

4. Aids In Weight Control   

Data consistently show that increased consumption of fruits and non-starchy vegetables helps in weight loss. Adding pumpkin to your diet is an easy way to get more of it into your diet. One cup of shredded raw pumpkin contains very few calories, about 30 calories per cup. In fact, the fibre found in pumpkin helps with weight management because it has been shown to keep you full.   

5. Promotes Eye Health   

Pumpkin is rich in vitamin A and the carotenoids lutein and zeaxanthin, which are helpful for eye health. Lutein and zeaxanthin are the only dietary carotenoids accumulating in the retina, especially the macula, and are called macular pigments. Consuming these carotenoids has been shown to reduce the risk of developing macular degeneration.  

6. Maintains Healthy Blood Pressure   

Pumpkin is a natural source of several nutrients that support heart health, including potassium, calcium, and magnesium. These three nutrients are highlighted in the Dietary Approaches to Stop High Blood Pressure (DASH diet), which helps people control high blood pressure through dietary choices. Pumpkin is also a delicious, low-sodium food that may help improve blood pressure 

Pumpkin Soup Benefits For Females  

The following are the health benefits of pumpkin soup for females: 

Supports The Immune System  

  • Pumpkin contains high amounts of carotenoids such as beta-carotene, alpha-carotene, cis-beta-carotene, lutein, lycopene, and zeaxanthin. 

  • Beta-carotene, the most abundant carotenoid in pumpkin, is converted into vitamin A, supporting immune function. 

Good For Skin  

  • Beta-carotene and vitamin A in pumpkin soup benefit skin health by promoting skin regeneration and maintaining normal skin structure. 

  • Vitamin C in pumpkin soup helps neutralise free radicals, protecting against oxidative damage to cells and tissues. 

  • Regular consumption of pumpkin soup nourishes the skin from within, promoting overall skin health.  


Improves Iron Absorption  

  • The high amounts of vitamins A and C in pumpkin soup affect iron levels in the blood.  

  • Vitamin A is beneficial for iron metabolism in the blood, and vitamin C affects the absorption of iron into the blood.  

  • Iron is involved in the formation of red blood cells and haemoglobin in the body, contributing to normal oxygen transport in the body.  

  • Vitamins A and C help increase iron levels in the blood because they promote the absorption of iron from your diet.   


Supports Brain Health 


  • Vitamin C in pumpkin soup promotes various brain functions, including concentration, memory, and learning ability. 

  • Enjoying a bowl of pumpkin soup while studying or working can enhance cognitive function and mental performance. 

  • The nutrients in pumpkin soup contribute to overall brain health and cognitive well-being. 


Strengthens Heart And Vascular Health 


  • Pumpkin soup is a good source of vitamin B1, which supports heart function and cardiovascular health. 

  • Potassium in pumpkin soup helps maintain blood pressure levels within the normal range. 

  • Vitamin C in pumpkin soup supports strong and flexible blood vessels, promoting heart and vascular health. 


Improves Energy Metabolism  

  • The fibre content in pumpkin soup contributes to its thick and chewy texture, providing satiety and nutritional benefits. 

  • Vitamins B1 and C in pumpkin soup support energy metabolism, helping to maintain optimal energy levels. 

  • Regular consumption of pumpkin soup can enhance energy metabolism and support overall vitality and well-being. 


How To Eat Pumpkin For Weight Loss?  

Before jumping onto the best pumpkin recipes for weight loss or adding pumpkin to your weight loss diet this season, keep a few tips in mind:  

1. Choose Pumpkin Wisely In Your Daily Diet 

If you want to increase your fibre content, pumpkin may be a good choice. You can use pumpkin as a vegetable, in soups, smoothies, rice dishes, dessert dishes, and as a topping in your daily diet. 

2. Use Pumpkin Seeds As A Protein-Rich Snack 

Sometimes, when talking about pumpkin flavour, it’s easy to forget about the seeds. One ounce of dried pumpkin seeds contains 8.6 grams of protein and 158 calories. You can use them as a snack, add them to smoothies, add them as a topping, or add them to salads and soups.   

3. Try Using Canned Pumpkin, Which Is Good For Your Health 

Instead of adding tons of butter or oil to your baked goods or toast, why not try adding some canned pumpkin? It replaces butter in many recipes and adds flavour.   

4. Add Other Healthy Plants To Your Daily Diet 

One product alone will not help you lose weight. If you eat fresh pumpkin, eat other fruits and vegetables along with it regularly, especially leafy greens. Because it increases the nutritional value of the recipe or food you are about to eat.   

5. Try Using Pumpkin In Baking 

Using pumpkin in a baking recipe makes your baked pumpkin rich and delicious, and the nutrients in your recipe stay the same because cooking in the oven preserves the nutrients because you use less oil or butter.  

Dietitian’s Recommendation  

Pumpkin is a versatile fruit used in sweet and savoury dishes. To reap its health benefits, start including it in your diet right away. Adding pumpkin to your meals can work wonders, and your taste buds will enjoy the cosy flavour it adds to your daily meal 

                                                                                          -Dt. Lavina Chauhan 

The Final Say  

Pumpkin is a versatile plant that is highly nutritious and has many health benefits. It is rich in vitamins like vitamin A, which is great for eye health, and vitamin C, which helps keep the immune system in check. Its high fibre content supports healthy digestion, and its abundance of antioxidants reduces the risk of chronic disease.   

With these 5 delicious pumpkin recipes for weight loss in your arsenal, you're well on your way to incorporating this weight-loss wonder into your fall routine. Remember, pumpkin's versatility extends far beyond this list. Explore its potential in roasted vegetables and curries, or even experiment with pumpkin-infused smoothies!  Enjoy the cozy feeling of summer without remorse and find out how pumpkin can change your dishes into enjoyable ways towards a better version of yourself! 


1. Is white pumpkin juice good for weight loss? 

If white pumpkin juice is substituted for sugary or calorie-dense beverages, it helps with weight loss as it is low in calories. It can support your ability to stay hydrated and promote fullness. 

2. Is yellow pumpkin good for weight loss? 

Yellow pumpkin is low in calories and full of vitamins and minerals. It helps you lose weight and inches. Eat 150 gm of pumpkin salad twice daily. On an empty stomach, drink one glass of pumpkin juice with half a teaspoon of honey in the morning. 

3. What are the best savoury pumpkin recipes for weight loss? 

Some of the best pumpkin recipes for weight loss include pumpkin baked into pies and cakes, added to smoothies and lattes, and even boiled, mashed and eaten as a quick, healthy snack 

4. Is pumpkin good for weight loss diet?  

Yes, pumpkin is very good for weight loss. It has high fibre and water content, vitamin A, vitamin C, and many antioxidants, which help boost weight loss. 

5. How to eat pumpkin for weight loss at night?  

You can eat pumpkin as soup, salad, khichdi, and vegetables for weight loss at night.  

6. How to eat pumpkin puree for weight loss?  

Pumpkin puree can be used in various forms in a weight loss diet regime, like soups and smoothies. It can also be added to chapati dough to increase its nutritional content, and it can be used to make pudding and sugar-free weight loss-friendly desserts 


About ToneOp   

ToneOp is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach support. With a range of Weight Management, Medical Condition, Detox Plans, and Face Yoga Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform yourself with ToneOp.   

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