Canned Pumpkin Recipes

If a can of pumpkin is hiding in your pantry, this is the day to open it. Plain canned pumpkin is smooth, earthy, and lightly sweet—no sugar or spice mixed in. These canned pumpkin recipes use one 15-ounce can two ways: a 25-minute chili takes one cup, and pumpkin-spice overnight oats take the remaining three-quarters, so nothing goes to waste.

🥫 Note: Canned pumpkin is not pumpkin pie filling. Pie filling has sugar and spices already added; canned pumpkin is plain, cooked pumpkin puree. Look for a label that says “100% pumpkin” or “solid pack pumpkin” before you start.

Pumpkin Black Bean Chili

Makes 4 servings | Ready in about 25 minutes

Ingredients

• 1 tablespoon olive oil
• 1 small yellow onion, chopped
• 2 garlic cloves, minced
• 2 tablespoons chili powder (use a mild blend if you prefer less heat)
• 1 cup canned pumpkin
• 1 can (15 oz) black beans, drained and rinsed
• 1 can (14.5 oz) fire-roasted diced tomatoes, with their juices
• 1 cup low-sodium vegetable broth
• ¹⁄₂ teaspoon salt
• Lime wedges, for serving

Method

1. Warm the olive oil in a large pot over medium-high heat. Add the onion and cook, stirring, until softened, about 5 minutes.
2. Add the garlic and chili powder; stir for 30 seconds until fragrant.
3. Add the pumpkin, black beans, tomatoes, broth, and salt. Stir well, then bring to a boil.
4. Reduce the heat to low and simmer uncovered for 15 minutes, stirring occasionally, until slightly thickened. Serve hot with a squeeze of lime.

Pumpkin-Spice Overnight Oats

Makes 2 jars | Prep is 5 minutes, then refrigerate overnight

Ingredients

• 1 cup old-fashioned rolled oats
• 1 cup milk or unsweetened oat milk
• ³⁄₄ cup canned pumpkin
• 2 tablespoons maple syrup
• ¹⁄₂ teaspoon vanilla extract
• ¹⁄₂ teaspoon ground cinnamon
• ¹⁄₈ teaspoon salt
• Pinch of ground nutmeg (optional)
• Pecans or pumpkin seeds, for topping

Method

1. In a medium bowl, stir together the oats, milk, pumpkin, maple syrup, vanilla, cinnamon, salt, and nutmeg until no streaks of pumpkin remain.
2. Divide the mixture between two jars or covered bowls and refrigerate at least 4 hours, or overnight.
3. In the morning, stir well. If the oats are too thick, loosen with a splash of milk. Top with pecans or pumpkin seeds just before serving.

❄️ Note: Both recipes are good for meal prep. Chili will keep up to 4 days refrigerated or up to 3 months in the freezer. The oat jars will keep for 3 days in the fridge.

Remember, pumpkin doesn’t need a pie crust to be good. Use it in the pot tonight, and tomorrow’s breakfast will already be made.

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