11 Gluten Free Pumpkin Recipes for Cozy Fall Baking

Gluten free pumpkin recipes are the answer when you want that deep, squashy sweetness without wheat. Pumpkin keeps batters tender and soups creamy, while cinnamon, ginger, and nutmeg bring the warmth. The versions below take that foundation in truly different directions, from a classic loaf and sturdy muffins to a silky soup, a rich curry, and no-bake bites.

Start with the Classic Gluten Free Pumpkin Bread if you want a familiar slice. The Pumpkin Black Bean Chili is the one for a bold, spicy dinner, the Pumpkin Peanut Butter Energy Bites come together without the oven, and the Crustless Pumpkin Pie gives you the holiday flavor without a crust.

Which Pumpkin Dish Should You Make?

Classic Gluten Free Pumpkin Bread

This is the loaf you reach for when you want pumpkin bread that stays moist without being gummy. I use a mix of oat and almond flours, so the crumb is tender and the edges get a little chew.

Ingredients (makes one 9×5 loaf, about 10 slices)

• Canned pumpkin puree, not pie filling: 425 g (1 3/4 cups)
• Eggs: 3 large
• Coconut oil, melted: 80 ml (1/3 cup)
• Maple syrup: 120 ml (1/2 cup)
• Gluten-free oat flour: 180 g (1 1/2 cups)
• Almond flour: 96 g (1 cup)
• Baking soda: 1 tsp
• Ground cinnamon: 2 tsp
• Ground nutmeg: 1/2 tsp
• Fine salt: 1/2 tsp

Instructions

Step 1: Whisk the 3 eggs, 425 g pumpkin puree, 80 ml melted coconut oil, and 120 ml maple syrup in a large bowl until smooth. You want the coconut oil fully blended, not pooling on top.

Step 2: Stir 180 g oat flour, 96 g almond flour, 1 tsp baking soda, 2 tsp cinnamon, 1/2 tsp nutmeg, and 1/2 tsp salt in a separate bowl until you can see the spices evenly distributed.

Step 3: Fold the dry mixture into the wet ingredients in two additions, stirring just until no flour streaks remain. You stop when the batter looks thick and slightly nubby, not silky.

Step 4: Scrape the batter into a parchment-lined 9×5 loaf pan and smooth the top. Bake at 180°C (350°F) for 55 to 60 minutes, and you can test the center with a skewer; it should come out with a few moist crumbs.

Step 5: Cool the loaf in the pan for 10 minutes, then lift it out onto a rack. Slice it warm and serve with a pat of butter or a thin spread of cream cheese if you like.

Pumpkin Spice Breakfast Cookies

These cookies are built for busy mornings, with enough chew from oats and almond flour to keep you full past the first cup of coffee. The pumpkin keeps them soft, so you can bake a batch Sunday and grab two all week.

Ingredients (makes 12 cookies)

• Canned pumpkin puree: 180 g (3/4 cup)
• Creamy peanut butter: 65 g (1/4 cup)
• Maple syrup: 80 ml (1/3 cup)
• Egg: 1 large
• Gluten-free rolled oats: 150 g (1 1/2 cups)
• Almond flour: 60 g (1/2 cup plus 2 tbsp)
• Pumpkin pie spice: 2 tsp
• Ground flaxseed: 2 tbsp
• Fine salt: 1/4 tsp
• Chopped pecans: 60 g (1/2 cup)

Instructions

Step 1: Stir 180 g pumpkin puree, 65 g peanut butter, 80 ml maple syrup, and the egg in a large bowl. You want a thick, smooth base with no streaks of peanut butter.

Step 2: Add 150 g oats, 60 g almond flour, 2 tsp pumpkin pie spice, 2 tbsp flaxseed, 1/4 tsp salt, and 60 g pecans, then fold everything together. The dough will be stiff, but you should still see small flecks of pumpkin throughout.

Step 3: Scoop 12 rounded portions onto a parchment-lined sheet pan, leaving about 5 cm (2 in) between them. Flatten each cookie slightly with your palm, then bake at 180°C (350°F) for 14 to 16 minutes, until the bottoms turn deep golden.

Step 4: Let the cookies cool on the pan for 5 minutes before you move them to a rack. Serve them warm with a glass of cold milk.

Creamy Pumpkin Soup with Crispy Chickpeas

This soup leans savory, not sweet, and the crispy chickpeas on top give you a salty crunch against all that silk. Coconut milk keeps the pumpkin creamy without masking its earthy flavor.

Ingredients (serves 4)

• Olive oil: 2 tbsp
• Yellow onion, chopped: 1 medium
• Garlic cloves, minced: 3
• Canned pumpkin puree: 425 g (1 3/4 cups)
• Vegetable stock: 720 ml (3 cups)
• Full-fat coconut milk: 400 ml (1 can)
• Ground cumin: 1 tsp
• Ground coriander: 1/2 tsp
• Chickpeas, rinsed and dried: 425 g (1 can)
• Fine salt and black pepper: 1 tsp and 1/4 tsp

Instructions

Step 1: Heat 1 tbsp of the olive oil in a large pot over medium heat, then add the chopped onion and the minced garlic. You will smell the garlic almost immediately, and the onion should soften after about 6 minutes.

Step 2: Add 425 g pumpkin puree, 720 ml vegetable stock, 1 tsp cumin, 1/2 tsp coriander, 1 tsp salt, and 1/4 tsp pepper. Stir until the soup is smooth and steaming, about 5 minutes, then pour in 400 ml coconut milk while you whisk.

Step 3: Simmer the soup, uncovered, for 8 to 10 minutes. You want the flavors to deepen but not boil hard, so keep the heat low enough that only small bubbles break the surface.

Step 4: Blend the soup until silky, either with an immersion blender in the pot or in batches in a countertop blender. You can thin it with a splash of stock if it feels too thick.

Step 5: Wipe out the pot, heat the remaining 1 tbsp olive oil over medium-high, and fry the 425 g chickpeas with a pinch of salt for 5 to 7 minutes, until they turn brown and crisp. You can shake the pan now and then, then ladle the soup into bowls and top with the chickpeas.

Pumpkin Chickpea Curry

This curry is more tomato-forward than the soup, with fresh ginger and a bag of spinach folded in at the end. Serve it over rice or with warm flatbread, and you have a complete dinner in about 30 minutes.

Ingredients (serves 4)

• Coconut oil: 2 tbsp
• Yellow onion, garlic, and fresh ginger, prepared: 1 medium onion finely diced, 3 cloves minced, 1 tbsp grated ginger
• Mild curry powder: 2 tbsp
• Canned pumpkin puree: 425 g (1 3/4 cups)
• Diced tomatoes with their juices: 400 g (1 can)
• Chickpeas, rinsed: 425 g (1 can)
• Full-fat coconut milk: 400 ml (1 can)
• Baby spinach: 120 g (4 cups)
• Fine salt: 1 tsp

Instructions

Step 1: Heat 2 tbsp coconut oil in a wide skillet over medium heat, then stir in your prepared onion, garlic, and ginger. Cook for 5 to 6 minutes, until the onion is soft and fragrant.

Step 2: Add 2 tbsp curry powder and cook for 1 minute while you stir, just until the spices smell toasted. Then scoop in 425 g pumpkin puree and 400 g diced tomatoes.

Step 3: Pour in 400 ml coconut milk and 1 tsp salt, stir everything until smooth, and add the 425 g chickpeas. You want the sauce bubbling gently, so raise the heat to medium-high until you see small bubbles.

Step 4: Simmer the curry for 12 to 15 minutes, stirring once or twice, until it thickens slightly and coats the back of a spoon. You can thin it with a little water if it gets too thick.

Step 5: Fold in 120 g baby spinach and turn off the heat, letting the leaves wilt in the residual warmth. You will see the spinach wilt in under a minute, then serve the curry over steamed rice.

Pumpkin Black Bean Chili

This chili uses pumpkin to thicken the base and mellow the heat, so you get a rich, smoky bowl without a long simmer. Fire-roasted tomatoes and plenty of cumin do the heavy lifting while the beans add enough heft to make it a full meal.

Ingredients (serves 6)

• Olive oil: 1 tbsp
• Yellow onion, chopped: 1 medium
• Red bell pepper, chopped: 1 large
• Garlic cloves, minced: 3
• Chili powder, ground cumin, and smoked paprika: 2 tbsp, 1 tbsp, 1 tsp
• Canned pumpkin puree: 425 g (1 3/4 cups)
• Fire-roasted diced tomatoes: 800 g (2 cans)
• Black beans, rinsed: 850 g (2 cans)
• Vegetable stock: 240 ml (1 cup)
• Fine salt: 1 tsp

Instructions

Step 1: Heat 1 tbsp olive oil in a large pot over medium heat, then add the chopped onion, bell pepper, and garlic. You’ll see the vegetables soften and the onion turn translucent in 6 to 8 minutes.

Step 2: Stir in 2 tbsp chili powder, 1 tbsp cumin, and 1 tsp smoked paprika, cooking for 1 minute until the spices smell deep and smoky. You want to toast them, not burn them, so keep the heat at medium.

Step 3: Add 425 g pumpkin puree, 800 g fire-roasted tomatoes, 850 g black beans, 240 ml vegetable stock, and 1 tsp salt. Stir until the pumpkin disappears into the liquid, then bring the chili to a gentle simmer while you watch for the first bubbles.

Step 4: Simmer, covered, for 20 to 25 minutes, stirring once halfway so the bottom doesn’t catch. You can keep it thicker by leaving the lid off for the last 5 minutes if you like.

Step 5: Taste the chili and add a little more salt or a squeeze of lime if you want brightness. Ladle it into bowls and serve with sliced avocado, fresh cilantro, and cornbread.

Gluten Free Pumpkin Pasta with Sage

This is the sauce I make when I want a bowl of pasta that tastes like October. Canned pumpkin, broth, and a little coconut milk make a velvety sauce that clings to every noodle, and fried sage leaves give it a crisp, savory edge.

Ingredients (serves 4)

• Gluten free pasta, such as brown rice penne: 340 g (12 oz)
• Olive oil: 3 tbsp
• Fresh sage leaves: 16 leaves
• Yellow onion, finely diced: 1 small
• Garlic cloves, minced: 3
• Canned pumpkin puree: 240 g (1 cup)
• Chicken or vegetable stock: 180 ml (3/4 cup)
• Full-fat coconut milk: 120 ml (1/2 cup)
• Fine salt and black pepper: 1/2 tsp and 1/4 tsp
• Parmesan cheese, grated, for serving: 30 g (1/3 cup)

Instructions

Step 1: Cook 340 g gluten free pasta in well-salted boiling water according to the package directions. You want it al dente, so start checking about 2 minutes before the suggested time.

Step 2: While the pasta cooks, heat 2 tbsp of the olive oil in a large skillet over medium heat. Add the 16 sage leaves and fry them for about 1 minute; you will see them darken and crisp before you lift them onto a paper towel.

Step 3: Add the diced onion to the same skillet with the remaining 1 tbsp olive oil. Cook for 4 to 5 minutes, until the onion is soft and golden at the edges, then stir in the garlic and cook for 30 seconds until you smell it clearly.

Step 4: Whisk 240 g pumpkin puree, 180 ml stock, 120 ml coconut milk, 1/2 tsp salt, and 1/4 tsp pepper into the skillet. You can let the sauce bubble for 3 to 4 minutes, stirring now and then, until it thickens enough to coat the back of a spoon.

Step 5: Drain the pasta, reserving 60 ml (1/4 cup) of the cooking water, and add the pasta to the skillet. Toss everything together, adding a splash of the cooking water if the sauce feels too thick for your liking.

Step 6: Serve the pasta in wide bowls with a shower of grated parmesan and the fried sage leaves on top. You can add a final grind of black pepper right at the table.

Pumpkin Peanut Butter Energy Bites

No oven, no fuss, and they actually hold their shape in a lunch bag. These no-bake bites get their chew from oat flour and flaxseed, with enough pumpkin and peanut butter to make them taste like a treat rather than a chore.

Ingredients (makes 16 bites)

• Creamy peanut butter: 130 g (1/2 cup)
• Canned pumpkin puree: 120 g (1/2 cup)
• Maple syrup: 60 ml (1/4 cup)
• Gluten-free oat flour: 120 g (1 cup)
• Ground flaxseed: 30 g (1/4 cup)
• Pumpkin pie spice: 2 tsp
• Fine salt: 1/4 tsp
• Mini chocolate chips: 80 g (1/2 cup)

Instructions

Step 1: Stir 130 g peanut butter, 120 g pumpkin puree, and 60 ml maple syrup in a large bowl until the mixture is smooth and thick. You want no streak of peanut butter left in the bowl.

Step 2: Add 120 g oat flour, 30 g flaxseed, 2 tsp pumpkin pie spice, and 1/4 tsp salt, then fold everything together with a spatula. The dough will pull into a stiff ball, and you can switch to your hands once it becomes hard to stir.

Step 3: Fold in 80 g mini chocolate chips, then chill the bowl in the fridge for 15 minutes so the dough firms up. You’ll see it hold a firm indentation when you press it with a finger.

Step 4: Roll the mixture into 16 bite-sized balls, placing them on a plate or in a storage container as you go. Serve them straight from the fridge, or pack them into small containers for the week.

Crustless Pumpkin Pie

All the spiced custard you love about pumpkin pie, without any crust to fuss over. The edges caramelize slightly in the pan, so you still get that contrast between silky center and browned rim.

Ingredients (makes 8 servings)

• Canned pumpkin puree: 425 g (1 3/4 cups)
• Eggs: 3 large
• Full-fat coconut milk: 240 ml (1 cup)
• Maple syrup: 120 ml (1/2 cup)
• Coconut sugar: 2 tbsp
• Cornstarch: 2 tbsp
• Pumpkin pie spice: 3 tsp
• Fine salt: 1/4 tsp

Instructions

Step 1: Heat your oven to 180°C (350°F) and grease a 9-inch pie dish. You want the dish ready before the custard is mixed, because it comes together fast.

Step 2: Whisk 425 g pumpkin puree, 3 eggs, 240 ml coconut milk, 120 ml maple syrup, and 2 tbsp coconut sugar in a large bowl until you have one silky mixture.

Step 3: Sprinkle 2 tbsp cornstarch, 3 tsp pumpkin pie spice, and 1/4 tsp salt over the bowl, then whisk again until no white streaks remain. You’ll see the custard thicken slightly as the starch hydrates.

Step 4: Pour the custard into the prepared pie dish and smooth the top with your spatula. Bake at 180°C (350°F) for 50 to 55 minutes, until the edges are set and the center still has a gentle wobble.

Step 5: Cool the pie on a wire rack for at least 1 hour, then chill it in the fridge for 2 hours before you slice. Serve each slice cold or at room temperature with a dollop of coconut whipped cream.

Savory Pumpkin and Turkey Sausage Skillet

This one is for those nights when you want dinner on the table in 25 minutes and you’re tired of sweet pumpkin everything. Turkey sausage and smoked paprika bring the savory, while the pumpkin melts into a rich pan sauce.

Ingredients (serves 4)

• Olive oil: 1 tbsp
• Turkey sausage, casings removed: 340 g (3/4 lb)
• Yellow onion, halved and sliced: 1 medium
• Garlic cloves, minced: 3
• Canned pumpkin puree: 240 g (1 cup)
• Chicken or vegetable stock: 180 ml (3/4 cup)
• Smoked paprika and dried thyme: 1 tsp and 1/2 tsp
• Baby spinach: 80 g (3 cups)
• Fine salt and black pepper: 1/2 tsp each
• Full-fat coconut milk: 80 ml (1/3 cup)

Instructions

Step 1: Heat 1 tbsp olive oil in a large skillet over medium-high heat. Add 340 g turkey sausage, breaking it into small pieces with your spoon, and cook for 5 to 6 minutes until browned.

Step 2: Stir in the onion and cook for 4 minutes, until it softens and turns golden at the edges. Add the garlic and cook for 30 seconds, just until you smell it.

Step 3: Pour in 240 g pumpkin puree, 180 ml stock, 1 tsp smoked paprika, 1/2 tsp thyme, 80 ml coconut milk, and 1/2 tsp each salt and pepper. Stir until the sauce bubbles and thickens, about 4 to 5 minutes, and you will see it cling to the spoon.

Step 4: Add 80 g baby spinach and fold it into the hot sauce until it wilts, about 1 minute. You can turn off the heat as soon as the leaves go soft and dark green.

Step 5: Taste the skillet and add a little more salt if you need it. Serve it right from the pan with steamed rice, roasted potatoes, or a big spoon.

Pumpkin Cornbread Muffins

These muffins lean into the natural sweetness of cornmeal, with pumpkin keeping each one tender instead of dry or crumbly. They are the side your chili bowl has been waiting for, but they also hold up as a quick breakfast.

Ingredients (makes 12 muffins)

• Gluten-free cornmeal: 180 g (1 cup)
• Gluten-free oat flour: 120 g (1 cup)
• Baking powder: 2 tsp
• Baking soda: 1/2 tsp
• Fine salt: 1/2 tsp
• Eggs: 2 large
• Canned pumpkin puree: 240 g (1 cup)
• Maple syrup: 80 ml (1/3 cup)
• Milk, any kind: 180 ml (3/4 cup)
• Butter, melted: 60 g (1/4 cup)

Instructions

Step 1: Heat your oven to 190°C (375°F) and line a 12-cup muffin tin with papers. You want the papers in before the batter is mixed so it goes into the hot pan immediately.

Step 2: Stir 180 g cornmeal, 120 g oat flour, 2 tsp baking powder, 1/2 tsp baking soda, and 1/2 tsp salt in a large bowl. Whisk 2 eggs, 240 g pumpkin puree, 80 ml maple syrup, 180 ml milk, and 60 g melted butter in a second bowl until you see a smooth, uniform mixture.

Step 3: Pour the wet mixture into the dry ingredients and fold just until the batter comes together, about 12 strokes. You will still see a few lumps, and that’s exactly what keeps the muffins tender.

Step 4: Divide the batter evenly among the 12 muffin cups and bake at 190°C (375°F) for 20 to 22 minutes, until a toothpick you insert in the center comes out clean. Serve the muffins warm with honey butter or a drizzle of maple syrup.

Pumpkin Chocolate Chip Blondies

These dense, fudgy bars use pumpkin to keep the center soft while the top gets a thin, crackly crust. They are sweeter than the breakfast cookies, so think of them as an after-dinner treat or a lunchbox surprise.

Ingredients (makes 9 bars)

• Almond flour: 120 g (1 cup)
• Tapioca starch: 30 g (1/4 cup)
• Pumpkin pie spice: 2 tsp
• Baking soda: 1/4 tsp
• Fine salt: 1/4 tsp
• Canned pumpkin puree: 180 g (3/4 cup)
• Maple syrup: 120 ml (1/2 cup)
• Coconut oil, melted: 60 ml (1/4 cup)
• Egg: 1 large
• Dark chocolate chips: 120 g (3/4 cup)

Instructions

Step 1: Heat your oven to 180°C (350°F) and line an 8-inch square pan with parchment paper, leaving a little overhang on two sides. You’ll use that overhang to lift the blondies out later.

Step 2: Stir 120 g almond flour, 30 g tapioca starch, 2 tsp pumpkin pie spice, 1/4 tsp baking soda, and 1/4 tsp salt in a medium bowl. Whisk 180 g pumpkin puree, 120 ml maple syrup, 60 ml melted coconut oil, and the egg in a large bowl until you see a smooth, even mixture.

Step 3: Fold the dry ingredients into the wet mixture until no dry pockets remain, then stir in 120 g dark chocolate chips. The batter will be thick, but you should still be able to spread it.

Step 4: Scrape the batter into the prepared pan and smooth the top with your spatula. Bake at 180°C (350°F) for 30 to 34 minutes, until the edges are browned and the center is just set.

Step 5: Cool the blondies in the pan for 10 minutes, then use the parchment overhang to lift them out and cut into 9 squares. You can serve them warm with a cold glass of milk.

For every recipe, use plain canned pumpkin, not pumpkin pie filling. The pie filling has added sugar and spice, and it will throw off the balance of any batter, soup, or sauce you’re making.

Pick whichever version sounds good tonight and open the pumpkin. Most of these keep well, so you get tomorrow’s lunch sorted too.