Quick answer: The best high-protein pumpkin recipes for weight loss mix canned pure pumpkin with Greek yogurt, cottage cheese, eggs, lean turkey or lentils. The 5 recipes below, a pumpkin pie yogurt bowl, pumpkin overnight oats, cottage cheese pumpkin pancakes, a pumpkin turkey chili and a pumpkin lentil soup, give 20 to 36 g of protein for 260 to 425 calories per serving, with macros calculated from USDA FoodData Central.
Pumpkin itself is not high in protein, but it is very low in calories: about 34 calories per 100 g (3.5 oz) of canned pure pumpkin, with fiber and vitamin A. It adds volume, creaminess and fall flavor to protein-rich foods.
What’s in this guide
- The 5 recipes at a glance
- Pure pumpkin vs pumpkin pie filling
- Pumpkin pie Greek yogurt bowl
- Pumpkin protein overnight oats
- Pumpkin cottage cheese pancakes
- Pumpkin turkey chili
- Pumpkin lentil soup
- Storing leftover canned pumpkin
- How we calculated the nutrition
- FAQ
- The bottom line
THE 5 RECIPES AT A GLANCE
| Recipe | Serves | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|---|
| Pumpkin pie Greek yogurt bowl | 1 | 260 | 26 g | 7 g | 25 g |
| Pumpkin protein overnight oats | 1 | 390 | 29 g | 7 g | 54 g |
| Pumpkin cottage cheese pancakes | 1 | 425 | 30 g | 17 g | 38 g |
| Pumpkin turkey chili | 6 | 370 | 36 g | 13 g | 28 g |
| Pumpkin lentil soup (vegetarian) | 4 | 275 | 20 g | 2 g | 48 g |
Values are per serving. All recipes use no protein powder.
PURE PUMPKIN VS PUMPKIN PIE FILLING
| Canned pure pumpkin | Pumpkin pie filling | |
|---|---|---|
| Ingredients | Just pumpkin | Pumpkin, sugar, spices (often more) |
| Calories | about 34 per 100 g (3.5 oz) | much higher, from added sugar |
| Use it for | All recipes in this guide | Pie, if you follow its label |
Always buy cans labeled “100% pure pumpkin.” A 15 oz (425 g) can holds about 1 3/4 cups.
PUMPKIN PIE GREEK YOGURT BOWL
260 calories | 26 g protein | 7 g fat | 25 g carbs | Serves: 1 | Ready in: 3 min
- 1 cup (227 g) plain nonfat Greek yogurt
- 1/4 cup (61 g) canned pure pumpkin
- 2 tsp (13 g) maple syrup
- 1/2 tsp pumpkin pie spice
- 2 tbsp (12 g) sliced almonds, to top
Stir the yogurt, pumpkin, maple syrup and spice until smooth, then top with almonds. It tastes like pumpkin pie filling, with 26 g of protein. For more sweet ideas, see our high-protein desserts without protein powder.
PUMPKIN PROTEIN OVERNIGHT OATS
390 calories | 29 g protein | 7 g fat | 54 g carbs | Serves: 1 | Prep: 5 min + overnight
- 1/2 cup (40 g) rolled oats
- 1/4 cup (61 g) canned pure pumpkin
- 3/4 cup (170 g) plain nonfat Greek yogurt
- 1/2 cup (120 ml) nonfat milk
- 1 tbsp (12 g) chia seeds
- 1 tsp (7 g) maple syrup and 1/2 tsp pumpkin pie spice
Mix everything in a jar and refrigerate at least 6 hours. Keeps 4 days. Our high-protein overnight oats with Greek yogurt has more flavors with the same base.
PUMPKIN COTTAGE CHEESE PANCAKES
425 calories | 30 g protein | 17 g fat | 38 g carbs | Serves: 1 (6 small pancakes) | Cook: 10 min
- 2 large eggs
- 1/2 cup (113 g) 2% cottage cheese
- 1/2 cup (40 g) rolled oats
- 1/4 cup (61 g) canned pure pumpkin
- 1/2 tsp baking powder, 1/2 tsp pumpkin pie spice, a pinch of salt
- A light coat of oil for the pan (about 2 g)
Steps
- Blend everything until smooth and let it rest 5 minutes.
- Cook 1/4-cup (60 ml) pancakes in a lightly oiled nonstick pan over medium-low heat, 2 to 3 minutes per side.
- Serve with a spoon of Greek yogurt and cinnamon instead of syrup.
Cottage cheese makes these fluffy and adds protein; see our cottage cheese recipes for weight loss for more. Short on time on weekdays? Try our high-protein breakfast for busy mornings.
PUMPKIN TURKEY CHILI
370 calories | 36 g protein | 13 g fat | 28 g carbs per serving | Serves: 6 | Cook: 40 min
Ingredients
- 2 lb (907 g) 93% lean ground turkey
- 2 cans (15 oz/425 g each) black beans, drained = about 2 2/3 cups (480 g)
- 1 can (15 oz/425 g) pure pumpkin
- 1 can (14.5 oz/411 g) diced tomatoes
- 1 large onion (150 g) and 1 red bell pepper (150 g), diced
- 2 cups (480 ml) low-sodium chicken broth
- 1 tbsp (8 g) chili powder, 2 tsp (5 g) cumin, 1/2 tsp cinnamon, salt
Steps
- Brown the turkey in a large pot, then add the onion and pepper for 5 minutes.
- Stir in the pumpkin, beans, tomatoes, broth and spices.
- Simmer 30 minutes, until thick and the turkey has reached 165°F (74°C).
The pumpkin makes the chili thick and slightly sweet without cream or cheese. Prefer a slow cooker? Use the method from our high-protein crockpot meals: LOW 6 to 8 hours.
PUMPKIN LENTIL SOUP
275 calories | 20 g protein | 2 g fat | 48 g carbs per serving | Serves: 4 | Cook: 30 min
Ingredients
- 1 cup (192 g) dry red lentils, rinsed
- 1 can (15 oz/425 g) pure pumpkin
- 1 large onion (150 g) and 2 medium carrots (128 g), diced
- 4 cups (960 ml) low-sodium vegetable or chicken broth
- 3/4 cup (170 g) plain nonfat Greek yogurt, to swirl in
- 1 tsp (2 g) curry powder, 1/2 tsp ground ginger, garlic, salt
Steps
- Soften the onion and carrots in a pot with a splash of broth.
- Add the lentils, pumpkin, broth and spices and simmer 20 to 25 minutes until the lentils fall apart.
- Blend until smooth, take off the heat and swirl in the Greek yogurt.
STORING LEFTOVER CANNED PUMPKIN
- Move leftover pumpkin out of the can into a covered container and refrigerate. Use it within about 5 to 7 days.
- Freeze it in 1/4-cup (61 g) portions in an ice cube tray, then in a freezer bag, for up to about 3 months.
- Cooked chili and soup keep 3 to 4 days in the fridge and 2 to 3 months in the freezer; reheat to 165°F (74°C).
HOW WE CALCULATED THE NUTRITION
Each ingredient was weighed and multiplied by USDA FoodData Central (SR Legacy) values per 100 g: canned pumpkin without salt (SR 11424), nonfat Greek yogurt (SR 01256), maple syrup (SR 19353), almonds (SR 12061), rolled oats (SR 08120), nonfat milk (SR 01151), chia seeds (SR 12006), whole egg (SR 01123), 2% cottage cheese (SR 01016), olive oil (SR 04053), 93% lean ground turkey (SR 05305), canned black beans (approx., SR 16015), diced tomatoes (approx., SR 11531), dry lentils (SR 16069) and the vegetables used. Spices, baking powder and salt are not counted.
FAQ
Is pumpkin good for weight loss?
Yes. Canned pure pumpkin has about 34 calories per 100 g (3.5 oz) and adds fiber and volume. Pair it with a protein such as Greek yogurt, eggs or turkey to make a filling meal.
Is canned pumpkin high in protein?
No. It has about 1 g of protein per 100 g. The protein in these recipes comes from Greek yogurt, cottage cheese, eggs, turkey and lentils.
What is the difference between pumpkin puree and pumpkin pie filling?
Pure pumpkin puree is just pumpkin. Pumpkin pie filling has added sugar and spices, so it has many more calories. Use pure pumpkin for these recipes.
How do you add protein to pumpkin recipes without protein powder?
Mix pumpkin into Greek yogurt, blend it with cottage cheese and eggs for pancakes, or add it to turkey chili or lentil soup.
Can I freeze pumpkin chili?
Yes. Cool it quickly, freeze it in portions and use it within 2 to 3 months for best quality. Reheat to 165°F (74°C).
THE BOTTOM LINE
Pumpkin is a low-calorie way to bring fall flavor to high-protein meals. Mix it with Greek yogurt, cottage cheese, eggs, turkey or lentils and you get 20 to 36 g of protein per serving, from breakfast to dinner, without protein powder.
