Don’t Bin Your Pumpkin: 3 Cosy High-Protein Recipes to Use It Up

Every year, around 14.5 million pumpkins are carved in the UK for Halloween… and most of them end up in the bin.

That’s a lot of wasted food - especially when pumpkin is naturally sweet, packed with vitamins, and perfect for cosy autumn comfort food.

And if you’re anything like me, you’ll have scooped out a pumpkin recently, lit the candles… and then wondered what on to do with the leftover flesh.

Don’t panic. I’ve got you.

Here are three simple, healthy, high-protein pumpkin recipes to help you use up every last spoonful - from breakfast bites to a cosy autumn drink.

1. Pumpkin & Feta Mini Frittatas

High-protein, low-cal, and brilliant to make ahead

These are ideal for busy mornings, lunches on the go, or a quick savoury snack. They’re light, fluffy, and that feta + pumpkin combo is chef’s kiss.

Ingredients

• 120g pumpkin purée (fresh or tinned)

• 4 eggs

• 60g feta, crumbled

• Handful of spinach, chopped

• Salt, pepper, pinch of nutmeg

Method

1. Preheat oven to 180°C and lightly oil a muffin tin.

2. Whisk eggs and pumpkin together, season and stir in spinach + feta.

3. Pour into muffin cases and bake 15 - 20 minutes, until golden and set.

Serve warm or cold - they store beautifully in the fridge for 3 days.

2. Pumpkin Spice Protein Latte

A cosy coffee that tastes like autumn - without the coffee shop price or calories.

Pop this in a flask for Pumpkin Patch runs, scare maze shifts, or chilly seaside dog walks.Your TikTok season girlies have nothing on us

Ingredients

• 250ml unsweetened almond milk

• 1 shot espresso

• 2 tbsp pumpkin purée

• 1 scoop vanilla protein powder

• ½ tsp cinnamon

• ¼ tsp nutmeg

• 1 tsp honey

• 
  

Method

1. Heat milk + pumpkin together in a pan.

2. Whisk in espresso, protein, spices and honey.

3. Froth (optional) and pour into your mug or flask.

Smells like autumn candles, tastes like comfort.

3. Pumpkin Protein Balls

No-bake, naturally sweet, and ideal for “I need a treat but make it healthy” moments.

Ingredients

• 150g rolled oats

• 120g pumpkin purée

• 1 scoop vanilla protein powder

• 2 tbsp sugar-free maple syrup

• 1 tsp cinnamon

• ½ tsp nutmeg

• Optional: crushed walnuts or pecans

• 
  

Method

1. Roast pumpkin flesh for 20 - 25 mins at 180°C and blend into purée.

2. Mix everything together until sticky.

3. Roll into balls and chill for at least one hour.

Pop them in a jar in the fridge - they never last long in my house.

Pumpkin Tips

Roast it first. It brings out sweetness. Freeze leftovers in portions for smoothies or soups.

Use the seeds! Roast them with olive oil + salt. 

Pumpkin season is fun, magical, messy - just how I like it.

But it doesn't need to be wasteful. With a little creativity, you can turn your Halloween leftovers into nutritious, cosy recipes that fuel your body and fit your lifestyle goals.

Tag me if you make any of these - I'd love to see your creations! And if you want more healthy autumn recipes, make sure you're subscribed.

Love Tx