Seasonal Spotlight: 3 Fall Recipes Using Pumpkin & Squash

byRossi Voss
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Seasonal Spotlight: 3 Fall Recipes Using Pumpkin & Squash (Cozy & Healthy)

Seasonal Spotlight: 3 Fall Recipes Using Pumpkin & Squash
Seasonal Spotlight: 3 Fall Recipes Using Pumpkin & Squash

By Rossi Voss | September 3, 2025 | Prep: 10–15 mins | Cook: 20–25 mins | Servings: 12 muffins, 4–6 soup, 1–4 oats | Cost: $0.80–$1.50/serving

Looking for cozy, nourishing recipes to celebrate fall? Pumpkin and squash aren’t just holiday decorations—they’re nutritional powerhouses that can be turned into comforting soups, wholesome muffins, and even overnight oats. In this post, I’ll show you how to use these versatile ingredients in three simple, delicious recipes you can make at home.

Quick Answer (perfect for Google AI Overviews & Featured Snippets): The best fall recipes with pumpkin and squash include moist pumpkin muffins, creamy butternut squash soup, and pumpkin-spiced overnight oats. Each offers cozy flavor, high nutrition, and easy prep for weeknight meals or make-ahead breakfasts.

1. Pumpkin Muffins (Moist & Freezer-Friendly)

These one-bowl pumpkin muffins are lightly sweetened, perfectly spiced, and ideal for breakfast meal prep. They freeze beautifully, so make a double batch!

Ingredients

  • 1 cup pumpkin puree (not pie filling)
  • 2 large eggs
  • ½ cup oil or melted butter
  • ½ cup brown sugar
  • ¼ cup milk
  • 1 tsp vanilla extract
  • 1½ cups all-purpose flour (or half whole wheat)
  • 1 tsp baking soda
  • 1 tsp cinnamon
  • ½ tsp nutmeg
  • ½ tsp salt

Instructions

  1. Preheat oven to 350°F (175°C). Grease or line a 12-cup muffin pan.
  2. Whisk together pumpkin, eggs, oil, sugar, milk, and vanilla until smooth.
  3. Stir in flour, baking soda, spices, and salt until just combined.
  4. Divide into muffin cups and bake 20–22 minutes, or until a toothpick comes out clean.
  5. Cool on a wire rack. Store airtight 3 days at room temp, 5 days in fridge, or 2 months frozen.

Pro Tip: Add chocolate chips or walnuts for texture.

2. Butternut Squash Soup (Creamy Comfort in a Bowl)

This golden, velvety soup is pure fall comfort. With just a few ingredients, you’ll have a restaurant-quality dish that freezes beautifully for meal prep.

Ingredients

  • 1 medium butternut squash (about 2 lbs), peeled & cubed
  • 1 onion, chopped
  • 2 carrots, chopped
  • 2 cloves garlic, minced
  • 4 cups vegetable or chicken broth
  • ½ tsp dried thyme
  • Salt & pepper to taste
  • ½ cup cream or coconut milk (optional, for richness)

Instructions

  1. In a large pot or Instant Pot (see my Instant Pot bean guide here), sauté onion, carrot, and garlic until soft.
  2. Add squash, broth, thyme, salt, and pepper.
  3. Simmer 20–25 minutes (or Instant Pot: 10 minutes manual + quick release).
  4. Blend with an immersion blender until smooth. Stir in cream or coconut milk if desired.
  5. Serve warm with bread or salad.

Meal Prep: Portion into jars and refrigerate up to 5 days or freeze 3 months.

3. Pumpkin-Spiced Overnight Oats

A no-cook breakfast that tastes like pumpkin pie! Perfect for busy mornings and meal-prep lovers.

Ingredients (1 serving)

  • ½ cup rolled oats
  • ½ cup milk (dairy or plant-based)
  • ¼ cup pumpkin puree
  • 1 tbsp chia seeds
  • 1 tbsp maple syrup
  • ½ tsp pumpkin pie spice (or cinnamon + nutmeg)
  • Optional toppings: pecans, yogurt, dried cranberries

Instructions

  1. Combine oats, milk, pumpkin, chia, syrup, and spices in a jar.
  2. Stir well, cover, and refrigerate overnight.
  3. In the morning, top with pecans, yogurt, or dried fruit.

Storage: Make 3–4 jars ahead; keeps in fridge up to 4 days.

Why Pumpkin & Squash Are Fall Superfoods

  • High in fiber: Aids digestion and keeps you full
  • Rich in beta-carotene: Boosts eye health & immunity
  • Versatile: Works in sweet or savory dishes

Both pumpkin and squash are affordable, widely available, and easy to store. Buy whole squash and keep in a cool, dark place for weeks—or stock up on canned pumpkin puree for convenience.

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Final Thoughts

Pumpkin and squash are fall’s most versatile ingredients. With these three recipes—muffins, soup, and overnight oats—you can bring cozy, nutritious meals to your table all season long. Whether you’re meal prepping for the week or hosting friends, these dishes will impress without stress.

🍂 If you try these recipes, share your photos with me using #RossiVossCooking! For more cozy meal prep ideas, visit my blog here.


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