In addition to being a classic fall decoration, pumpkins are a nutritional powerhouse that get their vibrant orange hue from antioxidants like beta-carotene (which converts to vitamin A). They’re also packed with fillingfiber, vitamins and minerals. Get creative with pumpkins by using them for sweet and savory treats. These 10 recipes include smoothies, protein-packed muffins and more — all for less than 400 calories per serving.

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1.PUMPKIN SPICE SMOOTHIE|米YFITNESSPAL’S RECIPES

营养（每份）：Calories: 253; Total Fat: 7g; Saturated Fat: 4g; Monounsaturated Fat: 0g; Cholesterol: 20mg; Sodium: 70mg; Carbohydrate: 34g; Dietary Fiber: 3g; Sugar: 23g; Protein: 12g

2.INSTANT POT PUMPKIN SOUP WITH CRISPY SAGE LEAVES|米YFITNESSPAL’S RECIPES

营养（每份）：卡路里：133;总脂肪：5G；饱和脂肪:1 g;单不饱和脂肪：0g;胆固醇：0mg;钠：81mg;碳水化合物：21G；饮食纤维：5G;糖：5g;蛋白质：4G

3.PUMPKIN PIE OATMEAL|米YFITNESSPAL’S RECIPES

营养（每份）：Calories: 284; Total Fat: 5g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 8mg; Sodium: 231mg; Carbohydrate: 45g; Dietary Fiber: 5g; Sugar: 17g; Protein: 13g

4.PUMPKIN SPICE BUNDLETTES WITH CHAI TEA GLAZE|米YFITNESSPAL’S RECIPES

营养（每份）：Calories: 180; Total Fat: 5g; Saturated Fat: 3g; Monounsaturated Fat: 1g; Cholesterol: 26mg; Sodium: 225mg; Carbohydrate: 34g; Dietary Fiber: 3g; Sugar: 19g; Protein: 3g

5.CHOCOLATE CHIP PUMPKIN BREAD|米YFITNESSPAL’S RECIPES

营养（每份）：Calories: 387; Total Fat: 16g; Saturated Fat: 4g; Monounsaturated Fat: 6g; Cholesterol: 31mg; Sodium: 324mg; Carbohydrate: 60g; Dietary Fiber: 3g; Sugar: 33g; Protein: 4g

6.PUMPKIN AND CHICKPEA CURRY|米YFITNESSPAL’S RECIPES

营养（每份）：卡路里：352;总脂肪：25克；饱和脂肪：22克；单不饱和脂肪：2G;胆固醇：0mg;钠：401mg;碳水化合物：26克；饮食纤维：5G;糖：14克；蛋白质：10g

7。SLOW COOKER PUMPKIN CHILI WITH BULGUR|米YFITNESSPAL’S RECIPES

营养（每份）：热量:183;总脂肪：1G；饱和脂肪：0g;单不饱和脂肪：0g;胆固醇：0mg;钠：362mg;碳水化合物：39g;饮食纤维：12g;糖：8克；蛋白质：9G

8。PUMPKIN PIE POWER BITES|ELLE PENNER FOR MYFITNESSPAL

营养（每份）：Calories: 77; Total Fat: 2g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 16mg; Carbohydrate: 14g; Dietary Fiber: 2g; Sugar: 8g; Protein: 2g

9.PUMPKIN CHOCOLATE CHIP OAT PROTEIN MUFFINS|AMBITIOUS KITCHEN

营养（每份）：卡路里：119；总脂肪：2G；饱和脂肪:1 g;单不饱和脂肪：1g;胆固醇：2mg;钠：212mg;碳水化合物：25克；饮食纤维：6G;糖：7g;蛋白质：9G

10。PUMPKIN BAKED OATMEAL|EAT THE GAINS

营养（每份）：热量:183;总脂肪:7 g;饱和脂肪:1 g;单不饱和脂肪：0g;Cholesterol: 44mg; Sodium: 60mg; Carbohydrate: 24g; Dietary Fiber: 7g; Sugar: 3g; Protein: 6g

11.NO-BAKE PUMPKIN CHEESECAKE|Skinnytaste

营养（每份）：Calories: 187; Total Fat: 10g; Saturated Fat: 3g; Monounsaturated Fat: 1g; Cholesterol: 6mg; Sodium: 178mg; Carbohydrate: 21g; Dietary Fiber: 2g; Sugar: 13g; Protein: 3g

12.PUMPKIN SPICE PANCAKES|THE WHEATLESS KITCHEN

营养（每份）：Calories: 237; Total Fat: 12g; Saturated Fat: 7g; Monounsaturated Fat: 1g; Cholesterol: 106mg; Sodium: 497mg; Carbohydrate: 23g; Dietary Fiber: 5g; Sugar: 2g; Protein 8g

13.VEGAN PUMPKIN CURRY|DIETITIAN DEBBIE DISHES

营养（每份）：Calories: 328; Total Fat: 14g; Saturated Fat: 4g; Monounsaturated Fat: 4g; Cholesterol: 0mg; Sodium: 444mg; Carbohydrate: 25g; Dietary Fiber: 12g; Sugar: 15g; Protein: 21g

Originally published October 2019, updated with additional reporting