This Low Calorie Roasted Pumpkin Recipe is just 34 calories for over 1 cup (1/4 of a pumpkin!)
You can enjoy this recipe for pumpkin slices as a side dish, over salads, in lunch wraps, or as a snack (it’s amazing dipped in Homemade Ranch Dressing!)
Savory pumpkin recipes make great side dishes in Fall and Winter, when you can easily find small pumpkins.
The size of pumpkin you are looking for is melon size, about the side of a cantaloupe. But if all you can find is large pumpkins, those will work too, they will just make more servings.
Low Calorie Roasted Pumpkin
What You’ll Find in this Article:
Ingredients in Healthy Roasted Pumpkin
It’s shockingly easy to make a recipe for roasted pumpkin low in calories, carbs, and sugar!
Pumpkins are naturally all 3 (low calorie, low carb, low sugar) but most recipes pack the squash full of sugar, fat and excess calories.
These tips will help you make yummy, low calorie savory fresh pumpkin recipes that are super healthy, and super yummy!
Low Calorie Tips for Pumpkin Side Dishes Recipes:
- Olive oil spray… Instead of soaking the pumpkin fries in olive oil, lightly spray them with it. This will save you calories AND fat!
- Parchment Paper... When you use parchment paper, you don’t need as much oil (because the pumpkin fries won’t stick to the baking sheet) so you can save even more calories and fat! Best of all… parchment paper makes clean up so much easier!
- Skip the Sugar… Try a savory dish instead! This garlic coated recipe for cooked pumpkin is fantastic as a weeknight side dish, and fancy enough for holiday gatherings!
Shopping List for Baked Pumpkin Recipe:
- Small pumpkin
- Garlic salt
- Olive oil spray
- Fresh thyme
How to Make Healthy Roasted Pumpkin
Recipes with baked pumpkin as side dish are great both hot, or cold.
I love to use leftover roasted pumpkin in salads (cold) or in pasta dishes (hot).
How to Make Skinny Roasted Pumpkin:
- Preheat the oven to 400 degrees and line a baking sheet with parchment paper.
- Cut the pumpkin in half, and use a spoon to scoop out the seeds and fibrous strands inside the pumpkin.
- Cut the pumpkin into 1 inch slices, and trim off the outer rind.
- Place pumpkin slices on the prepared baking sheet. Sprinkle with garlic salt, spray with olive oil and top with minced thyme.
- Roast the pumpkin slices for 15-20 minutes until fork tender.
Low Calorie Roasted Pumpkin Recipe
These roasted pumpkin slices are just 34 calories for over a cup, the huge serving is great with chicken, pork chops, or atop salads, soups, even in sandwich wraps.
I really love this garlic pumpkin recipe as a snack though, it’s great hot out of the oven, or cold out of the fridge the next day.
More Low Calorie Pumpkin Recipes:
Low Calorie Roasted Pumpkin
Ingredients
- 1 small pumpkin
- 1 teaspoon garlic salt
- Olive oil spray
- 1 teaspoon fresh thyme leaves minced
Instructions
- Preheat the oven to 400 degrees and line a baking sheet with parchment paper.
- Cut the pumpkin in half, and use a spoon to scoop out the seeds and fibrous strands inside the pumpkin.
- Cut the pumpkin into 1 inch slices, and trim off the outer rind.
- Place pumpkin slices on the prepared baking sheet. Sprinkle with garlic salt, spray with olive oil and top with minced thyme.
- Roast the pumpkin slices for 15-20 minutes until fork tender.
Nutrition
Nutrition and Calories in Roasted Pumpkin
Low Sodium Tips: Use garlic powder not garlic salt.
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Article History:
- Originally written and published October 12, 2021 by Audrey Johns
- Updated on September 11, 2023 by Audrey Johns
