Pumpkin lovers, you are living in perhaps one of the best times to be alive. These days you can find savory pumpkin recipes, pumpkin desserts (that aren’t just pie), pumpkin snacks, and everything in between. Today I’ll be sharing with you some of the best gluten free and allergy friendly pumpkin recipes and products.
Before you go on your pumpkin cooking and baking adventure, be sure to have pumpkin pie spice on hand. If you don’t have a safe option, here’s a free recipe you can follow that’s gluten free, vegan, top 9 allergy free, and truly corn free.
First, Let’s Talk Trader Joe’s
If you’ve been a reader for a while, you may have noticed I pretty much never mention Trader Joe’s, and there’s a reason for that. TJ uses a lot of third party companies to create their products. It also means the allergy status of the product is greatly linked to the batch/lot number.
With a company that owns the manufacturing equipment, it’s a lot easier for me to share product XYZ, knowing that the allergy status will be consistent. With TJ, I can’t do that. I’d have to call them every few months to make sure their supplier hasn’t changed.
About 30% of people living with food allergies and Celiac Disease cannot consume food made on shared equipment with that they’re allergic to. If you’re in the 70% category, I encourage you to visit Trader Joe’s September – November to find an amazing range of gluten free and allergy friendly pumpkin products. I’ve seen loaves, rolls, cookies, ice cream, drinks, and more.
Easy Ways to Incorporate Pumpkin into Baked Goods
In my opinion, one of the easiest ways to incorporate pumpkin into your baked goods is to use a glaze like the one in this gluten free baked pumpkin doughnut recipe. You can add this to vanilla based recipes such as cake and tarts to have a quick pumpkin win.
Another easy way to incorporate pumpkin into your baked goods is to use pumpkin seeds. We like the brand Super Seedz and they offer several flavours. The cinnamon spiced seeds would make an excellent garnish to your baked goods, and add pumpkin flavour.
Adding Pumpkin to Savory Recipes
If you’ve never had pumpkin in soup, pizza, or in your mac-n-cheese, it’s time to get adventurous. Pumpkin has great body and can add a smooth and creamy texture to recipes. In addition to the ideas above, you could also make something like a pumpkin BBQ sauce and then bake chicken in said sauce.
When using pumpkin in savory recipes, remember that it contains a lot of liquid, so you’ll need to modify recipes appropriately.
If you’re not quite ready to jump in that far, Cybele’s makes a gluten free, top 8 allergy free pumpkin pasta that’s really tasty. I’ve used it for several recipes for the kids, and they’ve never complained (even the ones who CAN have wheat).
No-Bake Pumpkin Ideas
If you’re not in the mood to cook or bake, there are several ways you can incorporate pumpkin as well. The kids love dairy free no-bake pumpkin cheesecake. I use a dairy free cream cheese with pumpkin purée and pumpkin pie spice mix to bring it all together. Maple sugar is my sweetener of choice, as it feels very fall to me.
You can mix pumpkin into your favourite yogurt, and create a parfait. You can easily go in a couple of different directions with this one. On one hand, you could go the chocolate route. Add some chocolate chips and chocolate granola clusters for a tasty treat. On the other hand, you could go in the direction of classic pumpkin pie. Add pumpkin pie spice to the yogurt/pumpkin mix, then add in a cinnamon granola of your choice.
Another easy way to add pumpkin: crushed cookies. At the end of this article, I’ve linked to some gluten free pumpkin cookie recipes as well as top 8 allergy free pumpkin cookies you can buy. Crush cookies, add it to the bottom of your bowl/cup, then top with something simple such as yogurt or vanilla pudding.
If you’re an ice cream lover like I am, pumpkin ice cream might be the perfect treat for you this fall. You can either add pumpkin to your ice cream base, or add pumpkin glaze to your vanilla ice cream.
I Ran Out of Pumpkin! What’s a Good Pumpkin Substitute?
I have great news for you! Both butternut squash and sweet potato are excellent substitutes for pumpkin in baked goods and savory recipes. You can purchase both in purée form in the can at many grocery stores. We like the organic brand Farmer’s Market.
Gluten Free, Allergy Friendly, Vegan Pumpkin Dessert Recipes we Love
Here are several recipes that feature pumpkin, and they’re easy to make. The kids are currently enjoying the baked pumpkin doughnuts on repeat.
- Gluten Free Pumpkin Spiced Baked Doughnuts (GF, V, Top 9 Free, Seed Free)
- Vegan Pumpkin Bread Recipe (GF, V, Top 9 Free)
- Top 9 Allergy Free Pumpkin Pie Recipe (GF, V, Top 9 Free)
- Easy Pumpkin Pudding Recipe (GF, V, AF)
- Gluten Free Pumpkin Oatmeal Chocolate Chip Cookies (GF, V, Top 9 Free)
- Coconut Milk Pumpkin Pie Recipe (GF, V, AF)
Gluten Free Pumpkin Breakfast Recipe Ideas
If you’d like to enjoy pumpkin in the morning, here are a few great ideas. Each of these recipes are gluten free, dairy free, egg free, vegan, and top 9 allergy free. Several are truly corn free as well. The waffles, pancakes, and muffins can all be frozen too!
- Pumpkin Pie Power Balls (GF, V, Top 9 Free)
- Pumpkin Waffles (GF, V, Top 9 Free)
- Blueberry Pumpkin Muffins (GF, V, Top 9 Free)
- Pumpkin Pie Pancakes (GF, V, Top 9 Free)
Delicious Gluten Free & Vegan Savory Pumpkin Recipes
Here are allergy friendly savory pumpkin recipes the kids enjoy. If I had to guess, I’d say the pizza rolls and the mac-n-cheese were their top two faves.
- Creamy Pumpkin Pizza Rolls (GF, V, AF)
- Gluten Free Pumpkin Pasta (GF, V, Top 9 Free)
- White Bean & Pumpkin Soup (GF, V, Top 9 Free)
- Pumpkin Mac-n-Cheese (GF, V, Top 9 Free)
Gluten Free, Vegan, Allergy Friendly Pumpkin Products to Purchase
These are some of our favourite seasonal products. The pumpkin pasta can be purchased year round. With some of these, I like to stock up so the kids can still have their holiday favourites in March.
When it comes to purchasing seasonal and holiday free-from items, be sure to check grocery stores such as Sprouts and Whole Foods Market. They usually have a range of gluten free, vegan, and allergy friendly options.
Additionally, Thrive Market and Vitacost are online stores that can ship free-from seasonal goods right to your doorstep.