10+ Gluten-Free Dairy-Free Pumpkin Recipes for Fall
I spent years telling people I didn’t like pumpkin. I was a fall APPLE girl. (Still am, honestly. My Paleo Apple Crumb Protein Muffins aren’t going anywhere.)
Then in college, a coworker bugged me until I tried his pumpkin bread. It was so good. That one loaf got me open to all things pumpkin.
Good thing, too. My husband and three of my kids adore pumpkin, so they are here for allllll of the pumpkin recipes. And also, nothing makes it feel like fall faster.
So these are the gluten-free dairy-free pumpkin recipes my family asks for every year. The pumpkin bread and cupcakes my boys insist on. The spiced nuts my husband devours. The Oreo truffles my daughter-in-law insisted on for her baby shower.
This list is for the friend who’s ready for pumpkin spice on September 1st. It’s for you if you’re new to gluten-free, dairy-free baking and need an easy fall win. And it’s for anyone who loves the holidays and wants allergen-friendly options everyone at the table can eat.
Every recipe here uses real pumpkin or real pumpkin spice. Breakfasts, desserts, snacks, a drink, even soup.
Why You’ll Love This Collection
- Every recipe is gluten-free and dairy-free. No making a separate plate for the kid with allergies.
- Pumpkin from breakfast to dinner. Bread, muffins, pancakes, waffles, cookies, truffles, ice cream, snacks, a punch and a soup.
- Options for more restrictions. You’ll find Paleo, Whole30, nut-free, egg-free, keto and vegan recipes here, with the tags listed under each one.
- Easy wins for new GF/DF bakers. Most of these start with a can of pumpkin and pantry staples.
- Holiday-ready. Truffles and cookies for Halloween parties, a punch and soup for Thanksgiving, and yes, baby showers.
- Meal-prep friendly breakfasts. The pumpkin protein pancakes freeze great, and the protein muffins are made for lunchboxes.
The Recipes
Quick note: some nut-free and egg-free tags depend on a swap in the recipe notes, so open the recipe and check before you bake.
Gluten-Free Dairy-Free Pumpkin Breakfasts
Pumpkin for breakfast is the easiest way to kick off the season.
Gluten-Free Dairy-Free Pumpkin Bread
A soft, moist gluten-free dairy-free pumpkin bread with a cream cheese glaze. One bowl, real fall spice, no crumbly texture. My son texted me after his first slice: “YOU MADE THAT? Wow.”
Gluten-free · Dairy-free · Nut-free · Kid-friendly
Paleo Pumpkin Protein Muffins
An EASY breakfast, lunchbox item or snack made with whole food ingredients, with 16g of protein per muffin.
Gluten-free · Dairy-free · Paleo · Nut-free · Kid-friendly · Budget-friendly
Paleo Pumpkin Protein Pancakes
An EASY festive fall breakfast full of pumpkin flavor and protein. Freezes great, perfect for meal prep!
Gluten-free · Dairy-free · Paleo · Kid-friendly · Budget-friendly
Paleo Pumpkin Waffles
A fun and EASY seasonal breakfast that is gluten-free and dairy-free, with a nut-free option.
Gluten-free · Dairy-free · Paleo · Nut-free · Keto · Kid-friendly · Budget-friendly
Gluten-Free Dairy-Free Pumpkin Desserts
From cupcakes to no-bake truffles, these are the treats that make it feel like fall.
Paleo Pumpkin Muffins or Cupcakes
A seasonal treat that is EASY, gluten-free, dairy-free and grain-free, with nut-free and keto options. My boys request these every single fall.
Gluten-free · Dairy-free · Paleo · Nut-free · Keto · Kid-friendly
Pumpkin Spice Oreo Truffles
An EASY no-bake dessert made with 5 ingredients. Gluten-free, dairy-free, nut-free, egg-free and vegan! My daughter-in-law insisted on these for her baby shower.
Gluten-free · Dairy-free · Nut-free · Egg-free · Vegan · Plant-based · Kid-friendly
Paleo Pumpkin Sugar Cookies
A gluten-free, dairy-free fall cookie with real pumpkin and pumpkin pie spice.
Gluten-free · Dairy-free · Paleo · Nut-free · Keto · Kid-friendly
Paleo Pumpkin Spice Ice Cream
An easy, festive dessert made with minimal whole-food ingredients!
Gluten-free · Dairy-free · Paleo · Nut-free · Egg-free
Pumpkin Snacks, Drinks and Soup
Not everyone wants pumpkin dessert, so here’s the savory (and sippable) side of pumpkin season.
Pumpkin Spice Roasted Nuts
An EASY 3-ingredient savory pumpkin spice snack that is Whole30, Paleo and keto. Cook it in your oven or air fryer! My husband is more of a savory guy, and he devours these.
Gluten-free · Dairy-free · Paleo · Whole30 · Keto · Vegan · Plant-based · Kid-friendly · Budget-friendly
Fall Punch (Whole30, Paleo)
This EASY punch takes only 5 ingredients and 5 minutes to make, with no added sugar. (Yes, there’s real pumpkin purée in it.)
Gluten-free · Dairy-free · Paleo · Whole30 · Egg-free · Kid-friendly · Budget-friendly
Copycat Panera Autumn Squash Soup (Whole30)
A Whole30, Paleo and vegan copycat of Panera’s seasonal favorite, made with canned pumpkin. Make it in the Instant Pot, on the stove or in the crock pot!
Gluten-free · Dairy-free · Paleo · Whole30 · Nut-free · Egg-free · Vegan · Plant-based · Budget-friendly
Gluten-Free Dairy-Free Pumpkin Recipe FAQ
What’s the best canned pumpkin for baking?
I grab Libby’s at Costco every fall. It’s a good price, and the flavor and color are vibrant. Store brand gets it done too. (More of my favorite gluten-free dairy-free Costco finds here.)
Just make sure the can says 100% pure pumpkin, NOT pumpkin pie filling. Pie filling is already sweetened and spiced, so it throws off every recipe on this list.
Is canned pumpkin gluten-free and dairy-free?
Plain pumpkin purée is just pumpkin, so yes. Pumpkin pie filling is a different product with added ingredients, so read that label if you ever use it.
Why do gluten-free pumpkin baked goods turn out gummy or sink in the middle?
Pumpkin makes baked goods wonderfully moist. And also, all that moisture has to be balanced so the centers cook through and the tops don’t sink.
Stick to the pumpkin amount in the recipe. Adding extra “for more flavor” is the fastest way to a gummy middle. Bake until the center is fully set, and don’t pull it early because the edges look done.
For my pumpkin bread, low and slow at 325°F is what finally got the middle cooked before the edges browned too much.
How do I measure the gluten-free flour?
Packed-down flour is the #1 reason GF pumpkin bread turns out dry, dense and crumbly. Weigh it in grams with a cheap kitchen scale ($10–$13).
No scale? Fluff the flour with a fork, spoon it into the cup and level it off. Never pack it or scoop straight from the bag.
What can I make with leftover canned pumpkin?
The Pumpkin Spice Oreo Truffles only use 2 tablespoons, and the Paleo Pumpkin Sugar Cookies use ½ cup, so they’re perfect for using up the rest of a can. You can also freeze leftover purée in measured portions for your next batch.
Do you use pumpkin spice creamer in these recipes?
I do! The pumpkin protein pancakes and pumpkin spice ice cream both call for Pumpkin Spice nutpods. I find it at Walmart, Target or on Amazon.
Which pumpkin recipes are Whole30 or vegan?
For Whole30, try the Pumpkin Spice Roasted Nuts, Fall Punch and Autumn Squash Soup. For vegan, try the Pumpkin Spice Oreo Truffles, Roasted Nuts and Autumn Squash Soup. The tags under every recipe show the rest.
Other Fall Recipes You’ll Love
If your family is as pumpkin-crazy as mine, these collections round out the season:
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