Meal in a Mug:

Pumpkin Recipes
By: Mackenzie Heisler, MS, RDN, LDN
Breakfast

Breakfast
Pumpkin Pie Overnight Oats
Prep time: 5 minutes • Chill time: 8 hrs • Makes 1 serving

INGREDIENTS PREPARATION
• ½ cup rolled oats 1) In a sealable jar, bowl, or
• ½ cup milk container, add the rolled oats, milk
• ¼ cup Greek yogurt of choice, yogurt, pumpkin puree,
• ¼ cup pumpkin puree maple syrup, vanilla, pumpkin
• 1 tbsp maple syrup spice, and chia seeds. Combine the
• ½ tsp vanilla extract contents well.
• ½ tsp pumpkin spice
2) Let it soak in the refrigerator for at
• 1 tbsp chia seeds (optional)
least 2 hours, but it’s best to soak
overnight for 8 hours.

3) Top your oats with desired goods

in the morning and enjoy!
Nutrition:
CALORIES: 343KCAL | CARBOHYDRATES: 54G | PROTEIN: 14G | FAT: 8G |
SATURATED FAT: 1G | POLYUNSATURATED FAT: 5G | MONOUNSATURATED FAT: 2G |
TRANS
FAT: 1G | CHOLESTEROL: 3MG | SODIUM: 190MG | POTASSIUM: 447MG | FIBER: 11G | SUGAR: 16G |
VITAMIN A: 9543IU | VITAMIN C: 3MG | CALCIUM: 347MG | IRON: 4MG

Source for recipe, picture, and nutrition content: 3

Lisa Brown, ©Downshiftology. Content and photographs are copyright protected. Sharing of this recipe is both
encouraged and appreciated. Copying and/or pasting full recipes to any social media is strictly prohibited.
 Tips for Pumpkin Pie Overnight Oats
• To store: overnight oats will keep for up to 4 days in the refrigerator. Label the date prepared and use by date on
container to help remember.
To freeze: will stay good for several months in freezer. You may just need to stir in a little liquid to thin it out after
thawing.

• Overnight oats will expand about 10-15%, so make sure not to fill the container up to the brim.

• Can omit Greek yogurt if you would like, it just won’t be as creamy or have the same nutritional content.
Can add sunflower seeds, nuts of choice (slivered almonds, chopped walnuts, hazelnuts, etc.), and/or fruits (chopped
apples or dried cranberries).

• If you make a large batch in a bowl, once it’s set and thickened overnight, scoop out about 1 and ½ cup for a single
serving.

Source for content:

Lisa Brown, ©Downshiftology. Content and photographs are copyright protected. Sharing of this recipe is both encouraged and appreciated. Copying and/or pasting full recipes to any social media is4
strictly prohibited.
Link for recipe: https://downshiftology.com/recipes/pumpkin-pie-overnight-oats/#wprm-recipe-container-565
 Side dish for lunch or dinner
or a snack!
Side dish for lunch, dinner, or a s
Pumpkin Soup in a Mug
Total time: 5 minutes • Makes 1 serving

INGREDIENTS PREPARATION
• ¾ cup ready-to-use, low-sodium 1) In the 16 oz mug, stir broth,
chicken or vegetable broth
pumpkin, and sage until blended.
• 2/3 cup pumpkin puree (not pie
filling) 2) Microwave on high for 1½ - 2½
• ¼ tsp dried rubbed sage minutes (checking at 1½) or until
• 3 tbsp half-and-half or milk hot but not boiling.
• Pinch of salt, to taste
3) Stir in cream. Microwave on high
• Ground black pepper, to taste
for 30-60 seconds (checking at 30)
or until hot but not boiling. Season
to taste with salt and pepper.

Nutrition:
CALORIES: 115KCAL | CARBOHYDRATES: 17G | PROTEIN: 6.1G | FAT: 2.6G |
SATURATED FAT: 1.2G | SODIUM: 513MG | FIBER: 4.2G | SUGAR: 7.4G |

Source for recipe and picture:

Recipe and image reprinted with permission from “250 Best Meals in a Mug” by Camilla V. Saulsbury (
www.robertrose.ca, ©2014). 6
Link for recipe: https://www.cabinlife.com/articles/pumpkin-sage-soup-in-a-mug
 Tips for Pumpkin Soup in a Mug
• Canned pumpkin puree can vary in sweetness. If needed, add a pinch of brown
sugar or a drizzle of maple syrup to enhance flavor of soup.

• Consider topping with seasoned croutons, crackers, toasted pumpkin seeds, or

nuts if desired!

Source for content:

“250 Best Meals in a Mug” by Camilla V. Saulsbury (www.robertrose.ca, ©2014)
Link for recipe: https://www.cabinlife.com/articles/pumpkin-sage-soup-in-a-mug 7
Dessert or snack

Dessert or snack
Pumpkin Mug Cake
Total time: 5 minutes • Makes 1 serving

INGREDIENTS PREPARATION
• 4 tbsp all purpose flour 1) Mix all dry ingredients together
• 2 tbsp white granulated sugar in a 12 oz mug.
• 1 tsp baking powder
• ½ tsp cinnamon 2) Stir in the milk, pumpkin puree,
• ¼ tsp nutmeg and vanilla. Mix well, especially
the bottom so there is no dry bits
• Pinch of ground clove
stuck at the bottom.
• ¼ tsp ground ginger
• Pinch of salt 3) Microwave on high for 2
• 2 tbsp pumpkin puree minutes. Top with desired goods!
• ½ tsp vanilla extract
• 3 tbsp milk
Nutrition:
CALROIES: 256kcal | CARBOHYDRATES: 55g | PROTEIN: 5g | FAT: 2g | SATURATED FAT:
1g | CHOLESTEROL: 5mg | SODIUM: 510mg | POTASSIUM: 121mg | FIBER: 2g | SUGAR: 28g |
VITAMIN A: 4742IU | VITAMIN C: 1mg | CALCIUM: 334mg |IRON: 2mg

Source for recipe, picture, and nutrition content:

COPYRIGHT © 2023 SHAWN SYPHUS (I WASH YOU DRY). ALL RIGHTS RESERVED
Link for recipe: https://iwashyoudry.com/pumpkin-mug-cake-recipe/ 9
 Tips for Pumpkin Mug Cake Recipe
• Can substitute the cinnamon, nutmeg, clove, and ginger with 1 tsp of pumpkin pie spice
blend if you have on hand.

• Add in 2 tbsp of semi-sweet chocolate chips for sweetness or 2 tbsp of nuts of your
choice, like pecans or walnuts if desired.

• Top your mug cake with cool whip, whipped cream, ready whip, or even a scoop of
vanilla ice cream if desired!

Source for recipe, picture, and nutrition content:

COPYRIGHT © 2023 SHAWN SYPHUS (I WASH YOU DRY). ALL RIGHTS RESERVED
Link for recipe: https://iwashyoudry.com/pumpkin-mug-cake-recipe/ 10
 Canned Pumpkin
Convenient, found year-round.
Shelf-stable for 2-5 years at room temp without
Once opened, canned pumpkin can be kept for up to 3-4 days in th
Can freeze remaining pumpkin in bag or container. Can also portion out the pumpkin per bag so it’s

Source: USDA Food Safety and Inspection Service

Link for content: https://www.fsis.usda.gov/food-safety/safe-food-handling-and-preparation/food-safety-basics/shelf-stable-food
 Benefits of Pumpkin
Great source of vitamin C. 1
High in potassium and phosphorus which is great for bone and heart hea
Full of dietary fiber and beta-carotene, which provides its vibrant orange color. Beta-carotene conve
Great source of vitamin A which is great for skin and eyes.
Pairs nicely with savory herbs like curry and sage. 2

Sources:
1. Juliette Soelberg and Nicci Brown, MS, RD © 2023 Chicago Academy of Nutrition & Dietetics | CAND.
Link for resource: https://eatrightchicago.org/all-about-pumpkins/
2. Holly Larson, MS, RD and Esther Ellis, MS, RDN, LDN 2023 © Academy of Nutrition and Dietetics.
Link for resource: https://www.eatright.org/food/food-groups/vegetables/9-fall-produce-picks-to-add-to-your-plate
 Thank you!

Questions? Comments?

Email: mh2563@cornell.edu