Healthy Pumpkin Cookies

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5 from 1179 votes
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These healthy pumpkin cookies are soft and chewy, and they need only three ingredients! They’re low in sugar and free of flour, eggs, and oil!

Need more healthy pumpkin recipes? Try my healthy pumpkin muffins, healthy pumpkin bread, and pumpkin protein balls next.

healthy pumpkin cookies with chocolate chips.

Fall season means cookie season in my house. 

Don’t get me wrong, I’ve got nothing against my healthy pumpkin pie, but when I want those flavors without the big production, I make my 3 ingredient pumpkin cookies. 

Table of Contents
  1. Why I love this recipe
  2. Ingredients needed
  3. How to make healthy pumpkin cookies
  4. Arman’s recipe tips 
  5. Storage instructions
  6. More healthy cookies to try
  7. Healthy Pumpkin Cookies (3 Ingredients) (Recipe Card)

Why I love this recipe

  • 3 Ingredients. All you need are oats, pumpkin puree, and maple syrup!
  • Diet-friendly. Unlike traditional cookies, these cookies are naturally vegan and gluten-free. 
  • Fast. They’re made in one bowl, and no chill time is required. Really, the oven does most of the heavy lifting. 
  • Healthy enough for breakfast. My sweet tooth doesn’t discriminate. If I can have cookies for breakfast, you better believe I’m gonna!
healthy pumpkin cookies.

Ingredients needed

  • Oats. You can use either rolled oats or quick oats for this recipe. I used half-and-half, so they have a chewy yet soft texture. 
  • Pumpkin puree. For pumpkin flavor, moisture, and to bind the ingredients. I chose to make my own, but you can buy a can of pumpkin puree if you prefer. Avoid pumpkin pie filling, which is loaded with sugar and spices. 
  • Maple syrup. For sweetness. I also tested honey, and the flavor was good, but since honey is more viscous, you’ll want to add a splash of almond milk.
  • Optional mix-ins. Pumpkin pie spice, chocolate chips, and vanilla extract are all great additions. 

How to make healthy pumpkin cookies

I’ve included step-by-step photos below to make this recipe easy to follow at home. For the full printable recipe instructions and ingredient quantities, scroll to the recipe card at the bottom of this post.

oats, pumpkin puree, and maple syrup in a mixing bowl.

Step 1- Mix the cookie dough. Combine all ingredients (including mix-ins) and stir until a thick cookie dough forms. 

un-baked pumpkin cookies on a baking sheet.

Step 2- Shape and bake. Use a cookie scoop to roll out 12 cookie dough balls. Press them into a cookie shape and place them on the baking sheet. Bake for 10 minutes at 180C/350F.

Arman’s recipe tips 

  • Shape the cookies how you want them. Since there is no flour or baking soda, these cookies won’t spread naturally. How they look pre-baked is how they’ll look when they’re out of the oven. 
  • Don’t overbake the cookies. They won’t get golden brown on top, so trust the process and remove them after the 10-minute mark so they don’t overcook. 
  • Make sweeter cookies. Swap out half of the pumpkin for mashed bananas for an extra dose of natural sweetness. 
  • Don’t have pumpkin pie spice? Make your own by combining cinnamon, nutmeg, ground cloves, ginger powder, and allspice. 
  • Add MORE mix-ins. The ones I listed above are just suggestions, but you can add walnuts, pecans, pumpkin seeds, you name it!

Storage instructions

To store: Store leftover cookies in an airtight container in the refrigerator for up to one week.

To freeze: Place leftover cookies in a ziplock bag and store in the freezer for up to six months.

Freezing unbaked cookie dough: Scoop out cookie dough and place it on a baking sheet lined with parchment paper. Freeze the dough balls until firm, then store them in a freezer bag for up to six months. Bake straight from frozen and add an extra 3-5 minutes of baking time.

3 ingredient pumpkin cookies.

More healthy cookies to try

healthy pumpkin cookies recipe.

Healthy Pumpkin Cookies (3 Ingredients)

5 from 1179 votes
These healthy pumpkin cookies are soft and chewy, and they need only three ingredients! They’re low in sugar and free of flour, eggs, and oil! Watch the video below to see how I make it in my kitchen!
Servings: 12 servings
Prep: 2 minutes
Cook: 10 minutes
Total: 12 minutes

Video

Ingredients  

Instructions 

  • Preheat the oven to 180C/350F and line a large baking sheet with parchment paper.
  • In a large mixing bowl, combine the oats, pumpkin, and syrup, and mix well. If adding chocolate chips, fold them through.
  • Using your hands, form into small balls and place on the baking tray and press each ball into a cookie shape. Bake for 10 minutes.
  • Remove and allow to cool on the sheet.

Notes

Mix-in ideas: I typically use chocolate chips or a chopped up chocolate bar.
TO STORE: Store leftover cookies in an airtight container in the refrigerator for up to one week.
TO FREEZE: Place leftover cookies in a ziplock bag and store in the freezer for up to six months.
Freezing unbaked cookie dough: Scoop out cookie dough and place it on a baking sheet lined with parchment paper. Freeze the dough balls until firm, then store them in a freezer bag for up to six months. Bake straight from frozen and add an extra 3-5 minutes of baking time.

Nutrition

Serving: 1servingCalories: 84kcalCarbohydrates: 16gProtein: 2gFat: 1gSodium: 2mgPotassium: 114mgFiber: 2gSugar: 4gVitamin A: 3177IUVitamin C: 1mgCalcium: 20mgIron: 1mgNET CARBS: 14g
Course: Dessert
Cuisine: American
Author: Arman Liew
Tried this recipe?Give us a shout at @thebigmansworld or tag #thebigmansworld!

Originally updated August 2022, updated and republished August 2024

Arman Liew

I’m a two time cookbook author, photographer, and writer, and passionate about creating easy and healthier recipes. I believe you don’t need to be experienced in the kitchen to make good food using simple ingredients that most importantly, taste delicious.

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Comments

  1. I have a can of pumpkin just waiting to meet oats and raw sugar. Seriously, lately I’ve been on the hunt in the last few days for low sugar cookies and I love pumpkin.

  2. I tried this pumpkin cookie recipe out tonight. I try to avoid granulated sugar so I subbed in some of my local honey. These cookies were way to dry and chewy for me. I don’t know what I could do different to make them a little more moist? Maybe add some milk to the batter? Tasty, but way way too dry 🙁 loved the pumpkin flavor!

    1. Hi Jess! You’d need to add more pumpkin to add moisture and remove from from the oven when still semi moist- They firm up once cooled 🙂

    1. Hi Gail! I don’t see why not- You’ll just need to perhaps add more oats and pumpkin to balance out the wet ingredients! 🙂

  3. Can I used regular quick cooking oats? I don’t know where to find gluten free oats. Can I also use brown sugar if so do I need to decrease the amount?

  4. Hi! I’m just trying to figure out the nutrition facts before I make these. How many cookies does this recipe make? Thanks!

    1. Hey Mary! It really depends on what size you make them 🙂 The easiest way is to bake a batch then calculate it after 🙂

  5. Love your recipe. This is a great on the go healthy breakfast. Although, I believe they need to be kept in the fridge, because of the moisture in them. I made them on Sunday and when I went to take the last one four days later it was fuzzy.

    1. Thanks so much for letting me know, Richelle! I think the inner cookie monster in me ate them all up before any fuzz appeared!

  6. Do you think you could use the same amount of mashed or pureed sweet potato? I love sweet potato, and it’s easier to make that fresh that it is to do fresh pumpkin, plus it’s usually a little sweeter naturally.

  7. Hi! is there a reason you list pumpkin and then say not pumpkin pie filling? What’s the difference?
    Thanks!

    1. Hi Franchesca! Pumpkin pie filling is pre-sweetened and I include some granulated sweetener in the recipe. You’re more than welcome to use it but then just cut back on the added sugar! 🙂

  8. Anxiously awaiting the homemade bottled water recipe. In the meantime, all these pumpkin recipes will just have to tide me over 😉

  9. Pfffft. Since when are cinnamon and chocolate chips optional? Since never. Stop talking crazy, and keep on with the quick and easy recipes — you know I’m lazy.

  10. You’re like a magician with your 3 ingredient recipes! These look amazing and I’m excited to see what else you’ve got coming!

  11. You had me at pumpkin. I’m a huge fan of simple recipes so I can’t wait to try these out. It’s also a great way to get kids to eat veggies 😉 I’m sure my toddler will approve!!!