60+ Trim Healthy Mama Pumpkin Recipes

T’is the season for Pumpkin Spice and everything nice! Here’s an updated list of over 60 Trim Healthy Mama Pumpkin recipes for all the different fuel types! 

I’m thrilled the orange squash is a non-starchy vegetable; that means can be used in both S, E, and FP Trim Healthy Mama pumpkin dishes!

If you have fresh or canned pumpkin and some pumpkin spice on hand, along with regular Trim Healthy Mama pantry staples, you can make any of the following THM compatible pumpkin recipes from the bloggers you know and love.

Don’t have premade Pumpkin Spice on hand?

No worries – it’s super easy to make your own! 

Pumpkin Spice Blend

Pumpkin Spice Blend

This Pumpkin Spice Blend is an essential pantry staple for your Autumn baking!

Prep Time 5 minutes
Total Time 5 minutes


  1. Mix all ingredients together and store in an air tight container.
Without further ado,

Here are over 60 favorite Trim Healthy Mama Pumpkin Recipes!

Happy Fall, y’all!

Low Carb Pumpkin Cake With Maple Frosting via Northern Nester (S)

Pumpkin Oatmeal Cookies via Northern Nester (E)

Gingerbread Pumpkin Roll via Northern Nester (S)

Low-Carb Pumpkin Spice Latte via Northern Nester (S or FP)

Low-Carb Layered Pumpkin Dessert via Northern Nester (S)

Smokey Bacon Pumpkin Soup via Northern Nester (S or FP)

Pumpkin Cheesecake With Maple Whipped Topping via Northern Nester (S)

Pumpkin Chocolate Chip Muffins via My Montana Kitchen (S)

Pumpkin Oatmeal Chocolate Chunk Cookies - Gluten-Free - MamaShire.com

Pumpkin Chocolate Chunk Cookies via MamaShire (XO)

These yummy pumpkin donuts are THM:S, low carb, and gluten/nut free. WIth a unique cream cheese/coconut oil glaze, they're sure to please!

Pumpkin Donuts via Briana Thomas (S)

Pumpkin Roll Pancakes - Low Carb, Grain Free, Sugar Free, THM S

Pumpkin Roll Pancakes via Joy Filled Eats (S)

Pumpkin Pie - Gluten, Dairy and Sugar-Free - MamaShire

Pumpkin Pie via MamaShire (S)

Pumpkin Cheesecake with Pecan Crust via Northern Nester (S)

Pumpkin Delight

Pumpkin Delight via Briana Thomas (S)

Pumpkin Chiffon Pie via Northern Nester (S)

Low-Carb Pumpkin Muffins with Maple Frosting via Northern Nester (S)

Smokey Bacon Pumpkin Soup | THM: S, E, or FP

It’s been a while since I posted a savory recipe, mostly because with Baby #6 due in 7 weeks and plenty of things to get ready before hand, I haven’t had as much time to create new recipes! I’m breaking the “sweet” trend with this Smokey Bacon Pumpkin Soup though. I whipped it together the other night and it was a big hit – even with the 2 year-old!

It boasts bacon, onion, and garlic! How could it not be good??

These 3 ingredients, plus paprika for smokiness, a pinch of cayenne for a little warmth, and a few other herbs and elements for flavor prove pumpkin is a fruit that is not limited to sweet desserts. Smokey Bacon Pumpkin Soup is rustic and savory, and THM-friendly!

One of the great things about this Smokey Bacon Pumpkin Soup is that it can easily be adapted to all THM fuels.

Feel like having a slice or two of sprouted or sourdough bread with your soup? Change it to an E by replacing the heavy cream with unsweetened cashew or almond milk, and add a chopped sweet potato and/or carrot to the pot while it simmers. Garnish sparingly with turkey bacon.

Aiming for something light? Make Smokey Bacon Pumpkin Soup a Fuel Pull by replacing the heavy cream with a unsweetened cashew milk, limit your bacon to 5 grams of fat or less, and add a scoop of collagen to your bowl for your lean protein source (a good idea to do anyway, since this soup doesn’t contain much protein by itself).

Or, enjoy the recipe exactly as it’s written as an S (with an additional protein source like a handful of nuts, a shake or smoothie, or some collagen in your bowl, etc.) and have yourself a bacon-filled, cheese-topped (Cello Whisps are a fantastic soup topper!), cream-splashed soup with more pumpkin in the form of a plan-approved chiffon pie, layered dessert, or muffins afterwards!

Yield: 8 servings

Smokey Bacon Pumpkin Soup | THM: S

Smokey Bacon Pumpkin Soup  | THM: S

This Smokey Bacon Pumpkin Soup is the perfect comfort food for cool weather! It's incredibly easy to make and doesn't require any special ingredients. A THM S that can easily be made into a Fuel Pull or an E (see Notes).

Prep Time 15 minutes
Cook Time 1 hour
Total Time 1 hour 15 minutes


  • 1 tbsp butter
  • 1 cup chopped onion
  • 1 large garlic clove, minced
  • 6 cups chicken broth
  • 4 cups pumpkin puree
  • 1 1/2 tsp mineral salt
  • 1 tsp dried parsley
  • 1/2 tsp dried thyme
  • 1/2 tsp paprika
  • 1/4 tsp ground black pepper
  • pinch of cayenne pepper
  • 1/4 cup unsweetened cashew or almond milk
  • 1/4 cup heavy cream
  • 8-10 slices of bacon, cooked and crumbled


  1. In a large saucepan, saute onion in butter. Add garlic when the onion is translucent and cook for another minute. Add in chicken broth, pumpkin puree, parsley, thyme, paprika, black, and cayenne pepper and bring to a boil. Lower heat and simmer for 30 minutes.
  2. Puree soup in the blender. Return to saucepan and bring to a boil. Lower heat and simmer for another 30 minutes. Stir in cashew milk and heavy cream before serving. Sprinkle on crumbled bacon. Optional: garnish with toasted pumpkin seeds, grated cheese, and fresh parsley.


You could easily make this a Fuel Pull soup by eliminating the heavy cream and using more cashew milk instead. Or, turn it into an E by boiling a sweet potato or two and adding a little more chicken broth!

Since this soup does not contain a good source of protein, it should be be paired with another protein source, or dissolve a scoop of collagen in your bowl.

Some of our other favorite Trim Healthy Mama-friendly cold weather soups include these:

Cream of Broccoli Soup (S)

Spicy Sweet Potato (E)

Chicken Soup (E)

(You can see all of my soup recipes here)

Low Carb Layered Pumpkin Dessert | THM: S, Keto, GF

Sometimes I think every variation of a pumpkin recipe has surely been created now, but no! A wonderfully versatile fruit (yes, I checked!) with seemingly no limits, this Low Carb Layered Pumpkin Dessert showcases just how delightful, and blood sugar-friendly squash can be!

A Fuel Pull ingredient, meaning it can be used in Trim Healthy Mama S, E, and FP settings because it’s low in both carbs and fat, pumpkin is an essential part of staying on plan in the Fall for me!

This Low-Carb Layered Pumpkin Dessert features a shortbread – almost snickerdoodle tasting – crust, a white cheesecake layer, a cool and creamy pumpkin spice layer, and then for the garnish, you can choose to layer or pipe on whipped cream, nuts, and/or spices in your desired amount.

Aside from the fact that this pumpkin dessert is low carb, gluten-free, sugar-free, diabetic-friendly, keto and Trim Healthy Mama S compatible, it’s also made without any special ingredients!

If you’d like, you can replace the xylitol with half the amount in Gentle Sweet, or a quarter of the amount in Super Sweet. You can use one envelope of unflavored Knox gelatin in the pumpkin layer, or a tablespoon of Great Lakes or Trim Healthy Mama’s Just Gelatin instead.

I garnished the top of my Low Carb Pumpkin Layer Dessert with a layer of whipped cream, chopped walnuts, and a sprinkle of nutmeg, but you can leave those off, or fancy it up by piping on the whipped cream and using your favorite nut (pecans are wonderful, too), and favorite pumpkin compatible spice (think cinnamon, nutmeg, ginger, or cloves, etc.).

Since this recipe makes a 9×13″ pan, it’s perfect for serving at large gatherings….like Thanksgiving!

Yield: 12-15 servings

Pumpkin Cheesecake Squares | THM: S

Pumpkin Cheesecake Squares | THM: S

Everyone will be begging you for this low-carb Pumpkin Cheesecake Squares recipe! You would never know it doesn't contain any sugar or gluten! A THM S dessert (also keto, low carb, and gluten-free). No special ingredients.

Prep Time 25 minutes
Cook Time 20 minutes
Total Time 45 minutes


  • CRUST:
  • 1/4 cup xylitol
  • 1/3 cup butter
  • 1 1/2 cups almond flour
  • 1 tsp cinnamon
  • 2 large eggs
  • 1/2 cup xylitol
  • 1 8oz. pkg. cream cheese softened
  • 1 15oz. can canned pumpkin
  • 3 large egg yolks
  • 1/2 cup almond or cashew milk
  • 1/2 cup xylitol
  • 1/2 tsp mineral salt
  • 1 tsp ground cinnamon
  • 1 tbsp (or 1 envelope) unflavored gelatin
  • 1/4 cup cold water
  • 1 1/2 cups heavy whipping cream
  • whipped cream
  • pecans or walnuts
  • cinnamon or pumpkin spice


  1. Preheat oven to 350F.
  2. To make the crust: In a medium saucepan, melt butter and xylitol together. Remove from heat and stir in almond flour and cinnamon. Press into 9x13" pan. Bake for 10 minutes at 350 F.
  3. Beat together eggs, xylitol, and cream cheese until smooth. Spread evenly over crust. Bake for 15 minutes or until top appears set. Cool on wire rack.
  4. Meanwhile, combine the pumpkin, egg yolks, nut milk, xylitol, salt and cinnamon in a saucepan. Cook and stir until mixture is thickened; remove from the heat.
  5. Dissolve gelatin in water; add to saucepan. Beat whipping cream until stiff. Fold into pumpkin mixture until smooth. Spread over cooled cheesecake layer; chill for a least 2 hours, or until set. Garnish with whipping cream, nuts, and cinnamon or pumpkin spice as desired.
  6. These squares keep well for several days in the refrigerator.


If you’d like, you can replace the xylitol with half the amount in Gentle Sweet, or a quarter of the amount in Super Sweet. You can use one envelope of unflavored Knox gelatin in the pumpkin layer, or a tablespoon of Great Lakes or Trim Healthy Mama’s Just Gelatin instead.

Looking for more low-carb pumpkin desserts?

Pumpkin Cheesecake with Pecan Crust | THM: S

Pumpkin Cheesecakes With Maple Whipped Topping For 2 | THM: S

Mini Pumpkin Cheesecakes | THM: S

Pumpkin Chiffon Pie | THM: S

Pizza Chili | THM S


Frost on the ground in the morning, leaves turning every imaginable shade of red, orange, and yellow, and the house filling with “that furnace smell” for the first time of the season can only mean one thing: Fall has arrived and chili will be served regularly for the next few months!


We love pizza and we love chili; this recipe combines two of our favorite meals into one hearty, flavorful, slimming  Trim Healthy Mama-friendly S dish.


A jar of sugar-free salsa and a can of sugar-free pizza sauce make preparation a breeze. Scramble frying bulk Hot Italian Sausage together with ground beef and adding in chunks of pepperoni make this chili incredibly man-pleasing. (Who am I kidding? This meat-loving woman is quite happy, too.)

Yield: 8 servings

Pizza Chili | THM S

Pizza Chili | THM S

We love pizza and we love chili; this recipe combines two of our favorite meals into one hearty, flavorful, slimming Trim Healthy Mama-friendly S dish.


  • 1 lb ground beef
  • 1 lb hot Italian sausage
  • 1 large onion, chopped
  • 1 large green pepper, chopped
  • 1 red pepper, chopped
  • 4 garlic cloves, minced
  • 1 jar sugar-free salsa
  • 1 can sugar-free pizza sauce
  • 1 can red kidney beans, rinsed and drained
  • 1 stick (8 ounces) of pepperoni, chopped
  • 1-2 cups water
  • 2 teaspoons chili powder
  • 1/2 tsp mineral salt
  • 1/2 tsp ground pepper
  • 3 cups mozzarella cheese, grated


  1. In a heavy-duty saucepan or Dutch oven, scramble fry ground beef, sausage, onion, and pepper together until meat is no longer pink and onion is clear. Add in garlic and fry for another minute.
  2. Stir in remaining ingredients, except for cheese. Bring to a boil. Reduce heat and simmer for 30 minutes (or for hours, if you'd like!). Serve with a hearty sprinkling of cheese on top.


If you'd like a Crossover, try adding some corn to the chili while it's simmering and serve with a dollop of sour cream and a handful of crunched baked blue corn chips on top!

If you can't tolerate too much heat, start with 1 teaspoon of chili powder and adjust to taste.

FREEZER OPTION: omit cheese after preparing chili. Divide into freezable containers. When needed, thaw partially in the refrigerator. Heat in saucepan, adding more water if needed. Add cheese to each serving.


Pumpkin Spice Latte Shake | THM: FP or S

This Pumpkin Spice Latte Shake…

pumpkin spice latte shake Trim Healthy Mama 2

…is everything that’s nice about Fall in cool, thick, creamy, slimming shake.

pumpkin spice latte trim healthy mama

Trim Healthy Mama friendly (you can keep it a Fuel Pull or turn it into an S by topping with xylitol or stevia-sweetened whipped cream!), and full of protein (without the use of protein powder), this Pumpkin Spice Latte Shake is a filling meal in itself for those end-of-Summer days that are still hot enough for shakes, and colorful enough to be craving all things pumpkin.

Be sure to make the Pumpkin Spice mix first; it will give you enough flavoring to have one of these shakes a day for a whole week if you’re one of those pumpkin-loving people.

(Like me.)

Yield: 1-2 Servings

Pumpkin Spice Latte Shake | THM: FP or S

Pumpkin Spice Latte Shake | THM: FP or S

This Pumpkin Spice Latte Shake is everything that's nice about Fall in a cool, thick, creamy, slimming, Trim Healthy Mama compatible shake that can be a Fuel Pull or an S - your choice!

Prep Time 5 minutes
Total Time 5 minutes



  • 4 tsp cinnamon
  • 1 tsp ground ginger
  • 1 tsp ground nutmeg
  • 1/2 tsp ground cloves


  • 4 large ice cubes
  • 2/3 cup cold coffee
  • 2/3 cup unsweetened cashew milk
  • 1/3 cup cottage cheese (fat-free or 1% for FP; 2% or higher fat for S)
  • 4 Tbsp canned pumpkin
  • 3 Tbsp xylitol
  • 1 Tbsp collagen
  • 1 Tbsp heavy cream (optional: use if you'd like a decadent S)
  • 1 scant tsp Pumpkin Spice mix
  • 1 tsp xanthan gum
  • 1/2 tsp caramel extract
  • 1/4 tsp stevia extract


  1. Add Pumpkin Spice mix ingredients to a small container, stir to combine, and set aside.
  2. Add shake ingredients to blender and blend for several minutes until smooth, thick, and creamy. Pour into a mason jar or large glass and enjoy immediately!
  3. Optional: Top with naturally sweetened whipped cream to kick it into S territory and take it up a notch!


Keep this shake a Fuel Pull by using cottage cheese that contains 1% fat or less. It's still incredibly delicious without the cream!

For a richer, S shake, feel free to use full-fat cottage cheese, heavy cream, and a whipped cream topping.

pumpkin spice latte shake trim healthy mama