We’ve rounded up 15 of our favorite Weight Watchers-friendly pumpkin recipes to get you in the mood for spooky season! Fal holidays can be a tricky time for those of us watching our waistlines, but these delicious and balanced recipes will help you enjoy yourself without blowing your point budget.

Read on for lightened-up baked goodies, savory soups, creamy drinks, and yummy dips—all starring the beloved fall pumpkin and warming spices. Looking for more autumn meal inspiration? Stay warm with these Weight Watchers soup recipes, and don’t miss our roundup of 14 of our most popular fall recipes!

Pumpkin muffins on white plate
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Enjoy these nutrient-dense and full-flavored banana pumpkin muffins as a healthy breakfast item or as a snack throughout the day. Seasoned with allspice, they’re perfect for fall but can be enjoyed any time of the year. 

These muffins are packed with essential nutrients such as vitamin A, potassium, and fiber. Plus, they’re low in fat and sugar, making them a perfect option for those who are watching their calorie intake with Weight Watchers. Each muffin is just 2 points!

weight watchers friendly overnight oats in jar


Overnight oats make breakfasts on the go a breeze, and this pumpkin latte overnight oats taste like heaven! Infused with brewed coffee and seasoned with pumpkin pie spice, cinnamon, and honey, these pumpkin-based overnight oats are the definition of a fall recipe. 

These oats are good for 4 days in the fridge, so make a double batch to meal prep for the week. Each serving is worth 7 WW points. Be sure to check out our suggestions for swaps to lower points even further!

pumpkin pie smoothie on wood cutting board


Two iconic recipes in one! The creamy pumpkin pie smoothie combines pumpkin puree, banana, pumpkin pie spices, and sugar-free syrup with the milk of your choice. Or go with low-fat Greek yogurt for a thicker smoothie. 

Spice up your freshly brewed coffee with a frothy mixture of pumpkin, milk, syrup, vanilla, nutmeg, and pumpkin spice for an irresistible latte at home. Use almond or cashew milk to lower the points!

Both drinks come in at 3 points in the WW recipe builder. 

pumpkin spice granola preparing to be baked


This pumpkin spice granola is so easy to make. It’s great for breakfast and healthy snacking. Bag some up and hand it out as a healthier trick-or-treat goodie! A simple mixture of oats, pumpkin seeds, and chopped pecans is coated in coconut oil, maple syrup, and pumpkin puree—seasoned with pumpkin spice, vanilla, and a bit of salt. 

This delightful recipe is ready in under an hour and can be stored for 3-4 months in the fridge! Each serving is worth just 4 WW points.

weight watchers friendly sheet pan chocolate chip pumpkin


The combination of fluffy, pumpkin-spiced cake and dark chocolate make this recipe a home run. Each bar has just 1 gram of fat, with no saturated fat in sight, thanks to the use of applesauce and nonfat Greek yogurt in place of oil or butter. 

One batch yields 34 chocolate chip pumpkin bars, so enjoy them all month long or share them with your family and friends! A bar will cost you just 2 points, so don’t be shy about having seconds!

Pumpkin muffins in wrappers on a plate.


These delightful pumpkin muffins couldn’t be any easier to make! The recipe uses just three ingredients: Duncan Hines mix, canned pumpkin (or homemade if you have time), and water. They are simple yet satisfying, and guilt-free!

Duncan Hines cake mix is a flavor-packed blend that includes cinnamon, nutmeg, and allspice, so you can enjoy the warm and cozy flavors of fall without opening up your spice cabinet. The recipe comes together in just 30 minutes and makes 6 muffins at 5 WW points a piece. 

roasted pumpkin and carrot soup in white bowl


Possibly the best thing about the colder months is getting to enjoy nourishing and nutritious soups. This pumpkin and carrot soup is simple, elegant, and a zero-point recipe! 

You read that right. Creamy, packed with fiber and nutrients, and super tasty, this soup is well-spiced and filling, yet it won’t cost you a single point. Keep it on rotation through the fall and winter! 

Cream Cheese Pumpkin Dip in white serving bowl


This creamy and festive dip is perfect for holiday parties. Serve it with fruit and veggies to keep points down, so you can join the festivities without feeling restricted at the food table. 

Plus, this dip is ready in minutes! Fat-free cream cheese and non-fat yogurt keep points low in this dip. Stir in some brown sugar, pumpkin spice, and cinnamon, and you’re ready to rock! Just 3 points per ¼ cup serving. 

weight watchers friendly pumpkin pie squares on cutting board


Pumpkin pie is practically synonymous with Thanksgiving. Of course, it’s usually packed with fat and sugar, making it a dangerous food for those of us on Weight Watchers. These lightened-up pumpkin pie squares are the perfect way to enjoy pumpkin pie without feeling bad about it the next day!

Each square has just 93 calories and 9 grams of sugar and is worth just 4 points. Even better, the whole family is guaranteed to love them!

peanut butter chocolate chip pumpkin loaf on white plate


Peanut butter. Chocolate. Pumpkin. The trifecta of deliciousness! We use PB2 here in place of traditional (read: full of sugar) peanut butter, which helps keep points down while maintaining the rich flavor of this beloved spread. 

Unsweetened apple sauce and pumpkin puree give this loaf a rich texture while brown sugar, pumpkin pie spice, and cinnamon turn up the flavor. The recipe is ready in under an hour and makes 10 servings worth just 4 points each.

weight watchers friendly pumpkin spice cheesecake


This pumpkin spic cheesecake is a serious contender for best healthy fall dessert. It’s super creamy, subtly sweet, and satisfies your craving for pumpkin and fall spices—without leaving you with a sugar hangover the next day. 

A pre-made graham cracker crust helps minimize prep time. Fat-free Cool Whip, vanilla extract, pumpkin puree, and spices form the base of the pie. Indulge in a splice for 9 Weight Watchers points and just 200 calories. 

Pumpkin Spice Donuts on white plate


You won’t believe that these indulgent, sweet, and spicy donuts with brown sugar buttercream icing are just 3 WW points! But this is the magic of mindful swaps that we at Drizzle love to share with the masses. 

Make 6 delicious donuts with this recipe in under 30 minutes. The donuts themselves are rich yet airy, and the buttercream icing is perfectly sweet and creamy. Enjoy them for breakfast or a satisfying treat!

Pumpkin spice pinwheels


Pumpkin pecan pinwheels are a sweet take on a traditionally savory dessert, and they are divine! Serve them as an appetizer, party finger food, on your Thanksgiving meal table, or as a dessert. 

They are easy to make ahead, come together fast, store well, and only use a few ingredients. Shall we go on? Okay. Each pinwheel, baked to golden perfection, has just 50 calories and is worth 2 points! 

Oatmeal pumpkin cookies


This is a hearty and healthy cookie perfect for breakfast or a mid-day pick-me-up. Oats, pumpkin seeds, and chocolate chips come together with unsweetened apple sauce, pumpkin puree, sugar-free maple syrup, and spices for a nutritious cookie balanced in both flavor and nutrition. 

This easy recipe is ready in 20 minutes, makes 20 servings, and will cost you just 2 smart points per cookie!

Kodiak Pumpkin Muffins


These Kodiak Pumpkin Muffins are so simple to make thanks to the use of the Kodiak protein pancake mix. Packed with fiber and protein, these muffins come to just 1 Weight Watchers point and 63 calories each. 

Eggs, milk, and pumpkin are added to the protein pancake mix, along with (you guessed it) pumpkin spice, cinnamon, brown sugar, and vanilla for that warm and cozy flavor we love to indulge in through the cold months. Ready in 25 minutes, and sure to be gobbled up just as quickly! (Don’t worry, the recipe makes 12 muffins.)

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