Gluten-Free Pumpkin Recipes and Tips for Cooking Pumpkin

For as long as we can remember, pumpkin has been a classic fall flavor that’s been introduced into many desserts, side dishes, and fall comfort foods. In fact, this fall fruit has been adapted for so many recipes, there now exist gluten-free alternatives for pumpkin dishes.

If you’re ready to get cooking with fresh pumpkin or pumpkin puree this fall, browse some of the delicious ideas we’ve collected below, as well as some gluten-free pumpkin recipes we’ve found and think you’ll enjoy.

Selecting Your Fresh Pumpkins

The large pumpkins you select for carving jack o’ lanterns and fall decorating are edible. However, they tend to be stringy and watery, and have little flavor. Leave those pumpkins on the porch and look for pumpkin varieties that are better suited for cooking and baking. 

Some common names you may have heard of include Sugar Pumpkins or Pie Pumpkins. You can also look for their varietal names, which include New England Pie Pumpkin, Autumn Gold, Baby Pam, or Dickinson.

How To Cook Fresh Pumpkins

Here are simple directions for cooking pumpkin in the oven:

1. Wash your pumpkin to remove any dirt or germs sticking to it (like you would with your other fruits and vegetables).
2. Remove the stem and cut the pumpkin in half. Remove the strings and seeds from each half (and feel free to save the seeds to taste/snack on later).
3. Spray the two halves with cooking spray and put them upside down in a baking dish.
4. Bake at 350º F for 60-90 minutes based on the size of your pumpkin. The flesh should be very soft.
5. You can then scrape out or cut out pieces of the pumpkin.

Making Your Own Pumpkin Puree

When cooking with pumpkin puree, has your go-to always been grabbing a can of premade puree? If so, you might try to make your own pumpkin puree this season following these easy steps:

1. Follow the roasting directions above.
2. Remove the flesh and run it through a blender or food processor until smooth.

Note: Make sure to wait about 5-10 minutes after taking pumpkin pieces from the oven to cool before removing flesh.

1. Add your favorite fall spices, like cinnamon, nutmeg, cloves, or brown sugar to create a taste you love.
2. For reference, one pound of pumpkin can yield one cup of puree.

Going Gluten-Free With Pumpkin

So is pumpkin gluten-free? The answer is yes! This is because, like most fruits and vegetables, it contains no traces of gluten.

As listed above, there are many different ways for preparers to cook pumpkin to eat. However, creating pumpkin dishes and treats can be a bit tricky if you wish to go gluten-free.

But this is not impossible, as there are plenty of ways to make creative yet tasty substitutions when cooking and baking. That is why we are going to share a few tips we found to keep in mind when cooking your own gluten-free pumpkin recipes.

Gluten-Free Baking Tips

Most of the time, when you think of recipe substitutions for gluten, you’ll usually focus on swapping out the flour. Which is important because flour as an ingredient helps provide structure during the cooking process.

Try using gluten-free flour, or other varieties such as rice flour, almond flour, or buckwheat flour. Trial and error is recommended so you can find the right balance for your ingredients.

But be mindful of other ingredients that may contain hidden gluten in them (even ones you may brush off as not having it). Always double-check what they contain, and be sure to read the ingredients fully to ensure they are actually gluten-free.

Some other tips to keep in mind as you are cooking include:

• Keeping an eye on temperatures when cooking/baking, as required time and heat may change with alterations.
• Adding spices and sweeteners to help with flavor profile (since changing ingredients can affect taste as well).
• Making sure that the dish (especially with baked goods) will have a good rise which can only be achieved from adding a leavening agent.
• Storing your goods properly; most gluten-free products/substitutes/ingredients have a shorter lifespan, which can affect how long a completed dish or treat can last. So make sure they are properly stored to avoid losing moisture.

Pumpkin Recipes To Try

PUMPKIN BAKED GOODS

Pumpkin baked goods and desserts are incredibly popular as fall approaches and stay in high demand throughout the holiday season.

Everyone loves a classic pumpkin pie, pumpkin roll, or pumpkin cheesecake, but there are other ideas to try.

• Pumpkin Streusel Muffins
  • Streusel Topping
    • 2 tbsp. light brown sugar
    • 2 tbsp. granulated sugar
    • ½ tsp. ground cinnamon
    • ½ cup all-purpose flour*
    • 3 tbsp. butter, melted
  • Muffins
    • 1 stick of butter, softened
    • 1 cup granulated sugar
    • 1 cup pumpkin puree
    • 2 eggs
    • 1 tsp. vanilla extract
    • 2 cup all-purpose flour*
    • 1 tsp. baking soda
    • ½ tsp. baking powder
    • ¼ tsp. salt
    • 1 ½ tsp. pumpkin pie spice
• *Note: For gluten-free pumpkin streusel muffin recipe, switch out flour for a gluten-free flour
  • Also make sure to double check that the baking powder you are using is gluten-free

 

• Autumn Pumpkin Dump Cake
  • 1 (15 ounce) can solid pack pumpkin
  • 1 (5-ounce) can evaporated milk
  • 3 eggs
  • 1 cup packed brown sugar
  • 2 tsp. pumpkin pie spice
  • ½ tsp. salt
  • 1 (15- ¼-ounce) package yellow cake mix*
  • ½ cup (1 stick) butter, cut into thin slices
  • ½ cup chopped pecans
  • ½ cup cinnamon baking chips
• *Note: For gluten-free pumpkin dump recipe, use a gluten-free cake mix

 

• Pumpkin Souffles
  • Sugar for dish
  • 6 egg whites, room temperature
  • ¾ tsp. cream of tartar
  • 6 egg yolks
  • ½ cup sugar
  • ½ can canned pumpkin
  • ½ tsp. pumpkin pie spice

 

• Pumpkin Cheesecake
  • 24 gingersnaps (2 inch)*
  • ¼ cup Planters pecan halves
  • 4 pkgs. (8 oz) Philadelphia Cream Cheese, softened
  • 1 cup sugar
  • 1 can (15 oz) pumpkin
  • 1 tbsp. pumpkin pie spice
  • 1 tsp. vanilla
  • 4 eggs
• *Note: For a gluten-free pumpkin cheesecake recipe, substitute gingersnaps with gluten-free gingersnaps
  • Can also use gluten-free graham crackers, or other wafer- or cracker-like ingredient

 

• Pumpkin Meringue Pie
  • 1-½ cup cooked pumpkin
  • 4 eggs, separated
  • ½ cup sugar
  • 1 (14 oz.) can fat-free sweetened condensed milk
  • 1 tbsp. pumpkin pie spice
  • ½ tsp. salt 
  • ¼ tsp. cream of tartar
  • 1 (9”) unbaked pie shell*
• *Note: For a gluten-free pumpkin pie recipe, use a gluten-free pie crust

 

• Gluten-Free Pumpkin Muffins
  • • 1 ½ cup Gluten-Free Flour Blend
    • ½ cup brown sugar
    • 2 tsp. baking powder
    • 1 tsp. ground cinnamon
    • ½ tsp. xanthan gum
    • ¼ tsp. salt
    • ¼ cup melted butter or applesauce
    • 2 eggs
    • ½ cup milk (or milk substitute)
    • 1 cup canned pumpkin
    • ½ cup raisins or chocolate chips (optional)

• *Note: For this recipe, there are two alternatives for flour

• • Brown Rice Flour Blend
    • 1 ½  cup brown rice flour
    •  7 tbsp. potato starch
    • 3 ½  tbsp. tapioca flour
  • For 1 ½  cup gluten-free flour blend:
    • ½  cup rice flour
    • ½  cup cornstarch
    • ½  cup tapioca starch/flour
    • 1 tbsp. potato flour

 

Pumpkin Soups and Sides

Pumpkin is also a popular ingredient for cold-weather soups and sides. It’s great when paired with other winter squashes, or you can use it as a substitute when a recipe calls for squash.

• Creamy Pumpkin Apple Bisque
  • 1 tbsp. canola oil (15 mL)
  • 1 cup diced onions (250 mL)
  • ½ medium Gala apple, peeled and chopped
  • 1 can (14 oz./398 mL) reduced-sodium chicken broth
  • ½ of 15-oz can solid pumpkin
  • 2 tbsp. sugar (30 mL)
  • 1 ½ tsp. ground cinnamon (7 mL)
  • ½ tsp. ground cumin (2 mL)
  • ½ tsp. salt (2 mL)
  • ⅛ tsp. cayenne pepper (0.5 mL)
  • 1 ½ cup fat-free half and half (375 mL)
  • ¼ cup fat-free sour cream (60 mL)

 

• Pumpkin Seed Squash Gratin
  • Roasted Squash
    • 5-6 lb. winter squash, cut into 3” pieces
    • 3 onions, cut into wedges
    • 2 poblano chilies, seeded and coarsely chopped
    • Salt and pepper to taste
    • 2 tbsp. olive oil
  • Gratin
    • 2 tbsp. olive oil
    • 6 slices (1-oz. each) Wisconsin Provolone, cut in half
    • 1-½ cup fresh breadcrumbs*
    • 2 tbsp. pumpkin seed nuts
• *Note: For gluten-free pumpkin pumpkin seed squash gratin recipe, use gluten-free breadcrumbs
  • You can also use other substitutes such as gluten-free flours/meals, gluten-free crackers/chips, or gluten-free breads

 

• Pumpkin Bread
  • 1-½ cup all-purpose flour*
  • 1 tsp. baking soda
  • 1 tsp. pumpkin pie spice
  • ¼ tsp. baking powder
  • ½ tsp. salt
  • ⅓ cup chopped pecans, toasted
  • ⅓ cup raisins or currants
  • ¼ cup butter, softened
  • 1 cup sugar
  • 3 eggs
  • 1 cup canned pumpkin
  • ¼ cup orange juice
  • ½ tsp. vanilla
• *Note: For gluten-free pumpkin bread recipe, switch out flour for a gluten-free flour
  • Also make sure to double check that the baking powder you are using is gluten-free

 

Pumpkin Main Dishes

Fall weather calls for comfort foods; those classic meals that warm you and fill you up. Add a twist to some of your favorite traditional fall meals by cooking them with fresh pumpkin.

• Stuffed Pumpkin
  • 4 small pumpkins
  • 1 lb. ground turkey
  • ½ tsp. garlic salt
  • ½ tsp. pepper
  • 1 cup wheat crackers*
  • ½ cup diced onion
  • 1 cup spinach
• *Note: For gluten-free stuffed pumpkin recipe, switch out crackers for gluten-free ones
  • Can also use another type of gluten-free wafer

 

• Penne with Pumpkin Cream Sauce
  • 1 jar (15 oz.) Classico® Light Creamy Alfredo Pasta Sauce
  • 1 lb. penne pasta*
  • 2 tbsp. butter
  • 1 onion, chopped
  • 1 jar (15 oz.) pure pumpkin puree
• *Note: For gluten-free penne with pumpkin cream sauce recipe, use gluten-free pasta
  • Some noodle alternatives include ones made with rice noodles, corn-based noodles, and chickpea

 

• Pumpkin Mushroom Lasagna
  • 2 tsp. olive oil
  • 1 medium onion chopped (about 1 cup)
  • 1 lb. sliced fresh mushrooms
  • ½ tsp. salt, divided
  • 1 ½ cup canned solid-pack pumpkin
  • ½ cup half and half
  • 2 tsp. fresh sage leaves, chopped or 1 tsp. dry
  • Dash pepper
  • 9 oven-ready (no boiling required) lasagna noodles*
  • 1 cup reduced fat ricotta cheese
  • 1 cup (4-oz.) shredded part-skim mozzarella cheese
  • ¾ cup grated Parmesan cheese
• *Note: For gluten-free pumpkin mushroom lasagna recipe, use gluten-free pasta
  • Some noodle alternatives include ones made with rice noodles, corn-based noodles, and chickpea

Interested in exploring other healthy alternatives for your favorite foods and recipes? Explore Stauffers’ Fresh Foods Store to see all we have to offer and other creative spins you can try!