Home DESTACADOS 4 Clean Pumpkin Recipes Vegan Dairy And Gluten Free

4 Clean Pumpkin Recipes Vegan Dairy And Gluten Free

Fall is here

by Colaborador EMedia

Fall is here and with it, the return of the mighty pumpkin. Pumpkin is known to have many health benefits, such as being rich in fiber, low in calories, full of antioxidants and helps to regulate blood sugar.  What you cook with it however, can make all the difference! Gone are the days when pumpkin pie was the only food you could make with pumpkin.

This fall, try these clean great recipes from Chef Mareya!  Mareya Ibrahim, the Fit Foodie, a TV chef, nutrition coach and author of “Eat Like You Give a Fork: The Real Dish on Eating to Thrive,” prefers a ‘clean’ approach to cooking with pumpkin – recipes that avoid refined and processed foods, artificial ingredients, as well as being dairy and gluten free.  Enjoy!

Light as Air Pumpkin Pie Squares

Vegan / Gluten Free

Makes 8 squares

The secret ingredient: tofu! Mmmmm… pie! You won’t even believe there’s no heavy diary in here, and you definitely won’t taste the tofu.  The square cuts make them easy to transport and help with portion control.


⅓ cup gluten-free rolled oats

8 low fat gluten-free graham crackers

1 egg white


18 oz lite extra-firm organic tofu

2 cups canned or aseptic-packed pumpkin

1 cup nonfat vanilla coconut yogurt

⅔ cup Xylitol (or alternative natural sweetener)

1 tsp vanilla extract

2 tsp pumpkin pie spice


  1. Preheat oven to 350
  2. To make crust: in a food processor combine graham crackers and oats and process to a fine crumb. Add egg whites until well incorporated. In a non-stick baking pan, press crumbs into the bottom and bake for about 8 minutes, or until firm to the touch. Remove from the oven.
  3. To make filling: drain tofu and place in a food processor and process until smooth. Add remaining filling ingredients.Process until well blended. Pour into the crust and bake for about an hour or until a toothpick inserted comes out clean. Remove from the oven and chill until firm. Cut into 2 ½ “ squares and top with whipped topping (we love TruWhip or Coconut Whip) and add a dusting of cinnamon.
Pumpkin N ‘Spice Fit Bite Truffles

Vegan / Gluten-Free / Raw

Makes about 16-20 ¾” ‘truffles”

These little bites are a staple in my  house – the kids love them and they’re part of our Eat Cleaner meal. So much better than packaged bars, packed with protein, good fats and slow burning carbs and perfect for the morning, before and after workouts and as an after meal treat.


½ cups old-fashioned gluten-free rolled oats

1 scoop non-whey protein powder

1 Tablespoon unsweetened cocoa powder

1 Cup unsweetened canned or aseptic-packed pumpkin

2 tsp pumpkin pie spice

½ cup 70% or more unsweetened Cacao dark chocolate chips

1 tsp pure vanilla extract

2 tsps organic stevia extract (liquid or powder)

Toppings to Roll “Truffles” In:

Crushed walnuts

Slivered almonds

Unsweetened shredded coconut

Unsweetened cocoa powder

Unsweetened rice crisps


  1. In a medium mixing bowl, combine all dry ingredients.
  2. In a separate small bowl, combine pumpkin, stevia extract (if liquid – if powder or granulated, add to dry ingredients) and pure vanilla extract. Add to dry ingredients and mix thoroughly until well incorporated.
  3. Freeze mixture for about 30 minutes. Roll into 1 ½” balls and press into desired toppings to create an even coat like in the picture above. Freeze extras in an airtight container for grab-and-go snacks, clean desserts and pre/post workouts.
Chai Pumpkin Pie Parfaits with Banana Coconut Whip   

Vegan  swap / Gluten-Free / Raw / Clean

Serves 2 – 4

These parfaits make themselves overnight, and are perfect for the morning but pretty enough for a sweet afternoon or dessert treat, especially when they’re layered in a pretty parfait glass.

Parfait Filling:

1 Cup pumpkin puree

¾ Cup nonfat Greek yogurt (or coconut yogurt)

2 tsp chai seeds

2 tsps organic stevia extract liquid

¼  tsp pumpkin pie spice

¼  tsp pure vanilla extract

Banana Whip:

½ cup canned coconut cream

½ frozen banana (or ½ fresh banana and ½ cup ice)

2 tsps organic stevia extract (powder or liquid)

½  tsp pure vanilla extract


2 tablespoons of your favorite low sugar granola

Optional: unsweetened coconut flakes


  1. In a bowl, mix together parfait ingredients; adjust spices as desired. Add chia seeds and mix in thoroughly. Layer into a mason jar and chill overnight.
  2. In a blender, combine banana whip ingredients until light and fluffy.
  3. In a parfait glass or champagne flute, layer pumpkin mixture with banana whip on top and finish with a tablespoon of low sugar granola and optional coconut flakes.
Pumpkin & Ginger Snap Pancakes

Vegan swap / Gluten-Free 

Makes 8 small pancakes

Holy snap, this makes waking up fun! The combination of pumpkin and ginger is a match made in heaven. You can make the cakes a little thinner with added water or thicker, depending on your taste. The addition of protein powder keeps them macro balanced.


1/2 cup unsweetened canned or aseptic-packed pumpkin

4 egg whites (or vegan egg substitute)

½ tsp pure vanilla extract

1 cup unsweetened coconut or almond milk (add a little more if you like thinner pancakes)

¼ cup gluten free gingersnap cookies, crushed coarsely

1 Tbsp baking powder

1/2  tsp pumpkin pie spice

1 cup oat or coconut flour

2 scoops of your favorite low sugar vanilla protein powder

Non-stick cooking spray


  1. Preheat the griddle pan.
  2. In a bowl, whisk together all wet ingredients.
  3. In a separate bowl, mix together all dry ingredients.
  4. Add wet to dry and whisk together until well blended.
  5. Season griddle with non-stick cooking spray. Ladle pancake batter onto a griddle and cook until the batter starts to bubble. Flip and cook for another minute. Repeat with the remaining batter.
  6. Top with low sugar pumpkin butter or your favorite low sugar syrup.


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