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12 Healthy Gluten-Free Pumpkin Recipes (Dairy-Free and Refined Sugar-Free)

By Olivia Adriance

on Nov 02, 2026

It’s officially pumpkin season! These healthy gluten free pumpkin recipes include cozy dinners, breakfasts, and treats, and every one is dairy-free, gluten-free, and refined sugar-free too!

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Healthy Gluten-Free Pumpkin Recipes

Pumpkin purée is one of my favorite fall ingredients. It adds natural moisture to baked goods, makes dairy-free sauces extra creamy, brings a boost of fiber, and of course a beautiful seasonal color!

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Here are my go-to uncomplicated pumpkin recipes for the season. We’ve got everything from cozy soups and chilis, one pot pastas, and desserts!

SLOW COOKER TURKEY PUMPKIN CHILI (DF, GF)

Ground turkey, beans, bone broth, pumpkin purée, and warming spices go into the slow cooker, and then you can forget about it. It's hearty, high in fiber, and works on the stovetop too.

Turkey Pumpkin Chili Recipe

SAGE AND SAUSAGE PUMPKIN PASTA

Fennel sausage and gluten-free fusilli are tossed in a creamy dairy-free pumpkin sauce with sage and rosemary. It's comfort food you'll want all year.

Sausage Pumpkin Pasta Recipe

DAIRY-FREE PUMPKIN ALFREDO

5 from 1 vote

Cashews, pumpkin, onion, garlic, and sage blend into a luscious alfredo sauce for gluten-free fettuccine. It looks impressive but is easy enough for a weeknight.

Dairy-Free Pumpkin Alfredo Recipe

GLUTEN-FREE PUMPKIN BREAD

5 from 2 votes

This one-bowl quick bread is light, moist, and fluffy, and it's packed with good-for-you ingredients.

Gluten-Free Pumpkin Bread Recipe

GLUTEN-FREE STARBUCKS COPYCAT PUMPKIN CREAM CHEESE MUFFINS

5 from 1 vote

These muffins are my take on the coffee shop favorite, made with applesauce, maple syrup, and a dairy-free cream cheese center.

Pumpkin Cream Cheese Muffins Recipe

PLANT-BASED CHOCOLATE CHIP PUMPKIN MUFFINS

5 from 5 votes

These easy one-bowl muffins are gluten-free, dairy-free, refined sugar-free, and egg-free.

Chocolate Chip Pumpkin Muffins Recipe

PUMPKIN CREAM CHIA PUDDING

5 from 2 votes

A simple 5-ingredient chia pudding is layered with a homemade pumpkin cream. It's naturally sweetened and protein-packed.

Pumpkin Cream Chia Pudding Recipe

DAIRY-FREE PUMPKIN SPICE MAPLE CREAMER

This creamer is made with real pumpkin and spices and has none of the extra sugar or gums. It makes your morning coffee or tea feel extra festive.

Pumpkin Spice Creamer Recipe

GLUTEN-FREE PUMPKIN PIE BARS

5 from 1 vote

All the flavor of pumpkin pie with no dough to roll. A cinnamon cracker crust holds a silky coconut milk filling.

Gluten-Free Pumpkin Pie Bars Recipe

DAIRY-FREE NO-BAKE PUMPKIN CHEESECAKE

5 from 1 vote

A holiday showstopper made entirely in a blender, with a 3-ingredient crust and a creamy cashew pumpkin filling. It needs zero oven time.

No-Bake Pumpkin Cheesecake Recipe

“MUFFIN TOP” SOFT-BAKED PUMPKIN PROTEIN COOKIES

These cookies are made with pumpkin purée, protein powder, almond flour, and nut butter, and they taste like the best part of a pumpkin muffin.

Pumpkin Protein Cookies Recipe

PUMPKIN SPICE CHOCOLATE CHUNK COOKIES

5 from 2 votes

These pillowy pumpkin spice cookies with gooey chocolate chunks are gluten-free, vegan, and refined sugar-free.

Pumpkin Chocolate Chunk Cookies Recipe