Microwave Pumpkin Risotto – A Simple & Seasonally Scrumptious Recipe

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Microwave Pumpkin Risotto, so seasonally scrumptious! My “secret” shortcut allows me to get this rich and creamy dish on the table in 20 minutes without standing over a pot stirring non-stop. Today, I’m going to share this easy pumpkin side dish with you along with all my tips on how to make microwave risotto!

Microwave Pumpkin Risotto, so seasonally scrumptious! A “secret” shortcut gets this rich and creamy dish on the table in 20 minutes without standing over a pot stirring non-stop. A complementary side dish to fall-inspired meals including Thanksgiving turkey, Holiday beef roast, or fast and easy with salmon or shrimp for a weeknight meal!

This pumpkin rice recipe will make a complementary side dish to all sorts of fall-inspired meals including turkey at Thanksgiving, a beef roast for Christmas or as part of other celebratory feasts. The simple fact is, it’s just so easy and quick to make, it’s ideal for weeknight dinners too – love to serve it with sauteed shrimp on top or slices of leftover steak.

Microwave Pumpkin Risotto, so seasonally scrumptious! A “secret” shortcut gets this rich and creamy dish on the table in 20 minutes without standing over a pot stirring non-stop. A complementary side dish to fall-inspired meals including Thanksgiving turkey, Holiday beef roast, or fast and easy with salmon or shrimp for a weeknight meal!
Use Arborio rice! Or, in a pinch, any other short or medium grain rice will yield a good result.

To garnish, I used fresh snipped Sage, a robust herb that shines in hearty, rich dishes. Also, I drizzled just a bit of sweet-tangy balsamic syrup to complement the savory and play up the pumpkin. You can reduce balsamic vinegar by boiling it for some time to make a balsamic syrup, but I find it much more convenient to buy the syrup. BTW, these garnishes are optional.

Microwave Pumpkin Risotto, so seasonally scrumptious! A “secret” shortcut gets this rich and creamy dish on the table in 20 minutes without standing over a pot stirring non-stop. A complementary side dish to fall-inspired meals including Thanksgiving turkey, Holiday beef roast, or fast and easy with salmon or shrimp for a weeknight meal!

Microwave Pumpkin Risotto Tips

Type of Rice: Arborio rice is the is the go-to rice for making risotto. It’s a short-grain rice that can absorb lots of liquid and yields a creamy, hearty texture. In a pinch, you can substitute any type of medium- or short-grain rice with a good result. Just never use a long grain or instant rice.  

Cooking Container: Ensure that you are using a large enough microwave-safe container so that the ingredients don’t boil over and make a mess. I suggest an 8-cup capacity glass measuring cup with handle.  It’s safe for the microwave, reduces the amount of measuring cups dirtied, and the handle is the safest way remove/return the microwave between stirring sessions.

Vegan: It’s easy to swap the chicken stock for vegetable broth to keep the recipe plant-based. Also, instead of Parmesan cheese, use a vegan parm substitute

Fresh Herbs: Go with what floats your boat, or skip all together. I thought fresh sage, with its earthy and bold profile, was a nice complement to this richer pumpkin dish.

The dish looks watery at first, but the Arborio rice soaks up all that goodness during cooking and releases a creamy texture.

Note: This post contains affiliate links. Any commissions earned are used to offset operating expenses for The Fit Fork. Thank you!

5 from 4 votes
Microwave Pumpkin Risotto, so seasonally scrumptious! A “secret” shortcut gets this rich and creamy dish on the table in 20 minutes without standing over a pot stirring non-stop. A complementary side dish to fall-inspired meals including Thanksgiving turkey, Holiday beef roast, or fast and easy with salmon or shrimp for a weeknight meal!
Print
Microwave Pumpkin Risotto
Prep Time
5 mins
Cook Time
20 mins
Total Time
25 mins
 
Microwave Pumpkin Risotto, so seasonally scrumptious! A “secret” shortcut gets this rich and creamy dish on the table in 20 minutes without standing over a pot stirring non-stop. A complementary side dish to fall-inspired meals including Thanksgiving turkey, Holiday beef roast, or fast and easy with salmon or shrimp for a weeknight meal!
Course: Side Dish
Cuisine: Italian
Keyword: fall, pumpkin, rice, thanksgiving
Servings: 4 servings
Calories: 195 kcal
Ingredients
  • 1/2 cup chopped onion
  • 2.5 tbsp butter or olive oil
  • 1/2 tbsp minced garlic
  • 3/4 cup arborio rice
  • 2 cups chicken or vegetable stock
  • 1/2 cup pumpkin from can
  • 1/2 teaspoon ground black pepper
  • ¼ teaspoon salt
  • ¼ teaspoon ground nutmeg
  • ½ cup fresh grated Parmesan cheese plus 1-2 tbsp more for topping
  • Garnish optional fresh snipped sage and balsamic syrup.
Instructions
  1. In a 2-quart microwave-safe glass bowl, add chopped onion, butter, and garlic. Microwave on high for 3 minutes.
  2. Stir in rice to onion mixture and microwave on high for another 3 minutes.
  3. Mix in stock, canned pumpkin, pepper, salt and nutmeg. Microwave this mixture on high for a total of 16 minutes, removing every 4 minutes to stir for 30 seconds (don’t skip stirring each time, this is what releases the starches for “creaminess”).
  4. Remove and while still hot stir in cheese. Drizzle with balsamic syrup, and top with snipped fresh sage. Serve immediately.
Recipe Notes

Makes 4 servings, each with: 195 cal, 30g carb, 7g fat, 3g protein.

Pumpkin Spice Peanut Butter Roasted Chickpeas – Easy, Inexpensive, Satisfying Snack

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If looking to add a little pumpkin spice magic to your day yet stick to your best healthy snacking intentions, Pumpkin Spice Peanut Butter Roasted Chickpeas deliver big taste in a wholesome little package. It’s also super inexpensive (about $1.50 per batch using convenience canned chickpeas) compared to the $5-$10 dollars I see for other bagged “healthy” snacks.

Pumpkin Spice Peanut Butter Roasted Chickpeas – a yummy treat that isn’t so scary for the season. 10g of protein per serving (perfect for a healthy snack), 4g fiber and 198 calories. Easy-peasy to make, using canned chickpeas and I even baked mine in the toaster oven!

Made with simple, good-for-you ingredients including chickpeas, peanut butter powder, olive oil, and pumpkin pie spice blend. These are pantry items I typically always have on hand, meaning that a better-for-me snack filled with protein, fiber and a satisfying crunch can be whipped up whenever the mood strikes.

Roasted chickpeas are great snack choice to take on the go as they don’t need refrigeration, utensils or leave greasy or grainy residue on your hands. Plus, they give you that sustaining energy boost thanks to a nicely balanced profile of 10g protein, 28g carb (4g of fiber), and 6g of fat.

Pumpkin Spice Peanut Butter Roasted Chickpeas – a yummy treat that isn’t so scary for the season. 10g of protein per serving (perfect for a healthy snack), 4g fiber and 198 calories. Easy-peasy to make, using canned chickpeas and I even baked mine in the toaster oven!

TIPS: PUMPKIN SPICE PEANUT BUTTER ROASTED CHICKPEAS

2-step Roasting: The chickpeas roast in two segments – first, about 20-25 minutes plain and unoiled or seasoned and second, another 5 minutes after being coated with the spice mixture. The spice coating isn’t added at the front end (like many savory recipes) because the natural sugars in the maple syrup (or any other sweet flavor) would burn and become bitter if they had to endure too much time in the oven.

Ingredient Substitutions: You can replace 15-oz can of canned chickpeas with 1 ½ cups homemade (just don’t season them). The peanut butter powder can be replaced with almond butter powder in the same amount. Also, you can swap the olive oil for coconut oil or avocado oil. You can swap the maple syrup for honey. If you don’t have pumpkin pie spice blend, you can substitute an equal amount of ground cinnamon and pinch of nutmeg.

Skinning Chickpeas: Once you rinse and drain canned chickpeas, pour them out onto a clean dishcloth or paper towels and gently rub while rolling around to remove the outer seed coat (skin) – while it is definitely edible, rich in fiber and nutrients (so don’t worry if you miss a few), it has a tendency to fall off and burn during roasting.

Scaling Up & Pans: It’s easy to double or triple or go higher on this peanut butter chickpea recipe by simply increasing all the ingredients in the same ratio. However, note that your pan size will increase as the chickpeas need to roast in a single layer (don’t pile them up). One batch can be done in a 9”x6” toaster oven pan (I like this non-stick toaster oven pan), a 9”x9” brownie pan or a standard cake layer pan. Two to three batches can be accommodated on a standard rimmed baking sheet. Anything higher, you’ll have to go to two pans or more.

Storing Leftovers: Keep leftover pumpkin spice chickpeas in an airtight container or plastic zip-top bag (I like reusable zip storage bags). They can stay on the counter for about a week (if they even last that long!). I’ve not tried freezing them, so I can’t recommend.

Pumpkin Spice Peanut Butter Roasted Chickpeas – a yummy treat that isn’t so scary for the season. 10g of protein per serving (perfect for a healthy snack), 4g fiber and 198 calories. Easy-peasy to make, using canned chickpeas and I even baked mine in the toaster oven!
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5 from 5 votes
Pumpkin Spice Peanut Butter Roasted Chickpeas – a yummy treat that isn’t so scary for the season. 10g of protein per serving (perfect for a snack), 4g fiber and 198 calories. Easy-peasy to make, using canned chickpeas and I even baked mine in the toaster oven!
Print
Pumpkin Spice Peanut Butter Roasted Chickpeas
Prep Time
5 mins
Cook Time
25 mins
Total Time
30 mins
 

Pumpkin Spice Peanut ButterRoasted Chickpeas – a yummy treat that isn’t so scary for the season. 10g ofprotein per serving (perfect for a healthy snack), 4g fiber and 198 calories. Easy-peasyto make, using canned chickpeas and I even baked mine in the toaster oven!

Course: Snack
Keyword: chickpeas, peanut butter, pumpkin spice
Servings: 3 servings
Ingredients
  • 1 15- oz can chickpeas drained and rinsed
  • 2 teaspoons olive oil or melted coconut oil
  • 4 teaspoons maple syrup
  • 2 tablespoons peanut butter powder or almond butter powder
  • 1/2 teaspoon ground pumpkin pie spice
  • 1/8 teaspoon fine sea salt
Instructions
  1. Drain and rinse can of chickpeas. Pour out on a dry dishcloth or paper towels and gently rub any “skins” off, discarding. Let dry while oven preheats to 400F degrees.
  2. Line small rimmed baking sheet in parchment paper or a silicone baking sheet.
  3. Bake for 20 minutes, stopping to shake or stir up the pan once or twice to encourage even roasting. Remove from oven and temporarily set aside, but keep oven on.
  4. In smallish bowl, mix together oil, nut butter powder, pumpkin pie spice and salt until it forms a thin paste.

  5. Pour in pan the pan of baked chickpeas and stir until evenly coated. Return to baking sheet, spreading out in a single layer. Cook again at 400F for 5- 6 minutes, stirring halfway through.

  6. Let cool, enjoy! Store leftovers in an air-tight container for up to a week.
Recipe Notes

Note: This post contains affiliate links. Commissions are used to offset operating expenses for The Fit Fork.

Sweet Smiles: Watermelon is a Happy Fruit

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This post is sponsored by National Watermelon Promotion Board.

There are no bad vibes in my book when it comes watermelon. Watermelon is a happy fruit! It’s refreshing, hydrating, sweet, a source of beneficial energy for my runs and workouts – and at the root of a bumper crop of my life’s joyful moments and everyday positive experiences.

Watermelon Slice of Happy Project

If I had to name one food that made me feel all-around happy, it would most definitely be WATERMELON! And, based on the juice dripping off all y’all’s chins, I know I’m not alone in that jumbo-sized declaration of love. In fact, a recent study funded by NWPB*, found that 100% of consumers say that watermelon makes them feel happy.

What did people say when I asked them, “Does watermelon make you happy?”

And, 81% felt like watermelon was a comfort food. I’m like “heck yeah” to that stat – not many comfort foods have just 80 calories per two-cup serving, not to mention zero fat, and a host of nutrients including vitamins, minerals, fiber and phytonutrients. Check the USDA Nutrition Facts for the exact breakdown.

Additionally, the study revealed that 82% of respondents felt that watermelon boosted their mood. Just last year, I shared a post about How Watermelon Can Boost Mood. My reasons included: 1) high water content in watermelon supports overall wellness; 2) 25% Daily Value of vitamin C, per serving, supports tissue growth and recovery; 3) watermelon can be used as “equipment” in your workout and exercise is a good way to lift your mood; 4) watermelon is perfectly sized for sharing and showing care toward others – that’s intrinsically satisfying; 5) and watermelon can be a dessert that is unrefined and naturally sweet – a smart choice that still makes you smile!

Learn the ways watermelon can boost your mood and help you feel happy.
Also, I always feel happy knowing that, in addition to feeding my family a wholesome food that I am making an economical selection in the produce department. Pound-for-pound, ounce-for-ounce, a watermelon has the biggest bang for the buck – and you can eat the entire watermelon, including flesh, juice, seeds and rind!

A few happy and creative recipes I’ve made using bits and pieces of the watermelon that might otherwise have been discarded are:
Cinnamon Churro Watermelon Rind Fries recipe

Cinnamon Churro Watermelon Rind Fries – Take the leftover rind, slice it up, dust with cinnamon and your sweetener of choice before popping in the air-fryer. Serve with simple vanilla or honey yogurt as a dipping sauce! Easy and economical

Watermelon Gazpacho! Refreshing and just for you! Whip up a single-serving batch of this hydrating, delicious cold soup made with watermelon, cucumbers and tomato -- no-cook and ready in minutes.

Watermelon Gazpacho with Feta and Herbs –This is a quick and easy, single-serve blender recipe that’s featured in my Cooking for One for Dummies cookbook that published in March 2023. To be honest, is a way I use up watermelon that has been sitting for a few days in my fridge and needs to be used up STAT.

watermelon juice is a hydrating, sweet, natural beverage that is easy and economical to make at home.

Watermelon Juice: Most folks either buy expensive, pressed watermelon juice from their grocer OR use a blender and drain off all the pulp. However, my hack in this post shows you how you can actually DRAIN off a large quantity while cutting and storing without compromising the pieces you want to eat.

More than half of respondents from the 2022 NWPB study reported they feel better knowing that they’ve purchased food that can be used in multiple meals and/or recipes. Watermelon definitely has your back on that! Check out the amazing, creative recipe collection at Watermelon.org for all sorts of juicy, yummy, sweet and savory inspiration.

*NWPB Consumer Study 2022

Fire Up Fall: Grilled Steaks with Autumn Spice Rub

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Grilled Steaks with Autumn Spice Rub . . . the most lit season of the year is here, and I’ve fired up my grill for it!

Thanks to this easy steak rub recipe featuring the flavors of fall, along with a tender cut of beef, you can make an amazing meal in just about 15 minutes – perfect for busy weeknights, yet will so impressive for guests!

The autumn steak rub is so easy, and each batch makes enough for about one pound of beef. So, if you are making more, just double or triple it. It should last for the season in an air-tight container, like a small spice bottle or canning jar.

The autumn spices for beef include ancho chile pepper, ground cinnamon, allspice and salt. Brown sugar also adds a nice balance to the warming and slightly spicy flavor, addling just a hint of sweetness. Instead of brown sugar, you can swap in coconut sugar or date sugar.

The autumn spices of these easy steak fall steak rub are a perfect pairing with some favorite side dishes of the season like sweet potatoes, pumpkin risotto, butternut squash and more.

How to use Autumn Spice Rub for Steak

Steak Choice: Pick a cut of beef that is tender, like tenderloin steaks (what I used today), strip steaks, ribeye, flat iron, or top sirloin steaks.  Don’t use beef cuts like flank steak, skirt steak, chuck shoulder steaks and round steaks as they are not inherently as tender and need to be marinating for a couple hours for the best eating experience.

Other Proteins: This fall-inspired spice rub would also be great on lamb, chicken, pork and heartier seafoods, like halibut filets.

Applying the Rub: As mentioned, this recipe covers about one pound of steaks – it’s intended to be applied generously. It’s easy to double or half if you need more or less. Whether you apply oil to your steak before the rub is personal preference, in my opinion. Some say it helps the spices adhere to the meat better and keeps the meat from sticking to the grill. If you use an oil, make sure to pick one with a high smoke point – like grapeseed oil, avocado oil, or olive oil (but not EVOO). When oils are taken over their smoking point, they start to burn and leave a bitter taste on the meat. Yucko.

Basic Tips on Grilling Steak: 1) clean your grill grates; 2) oil your grill grates; 3) grill at 400F degrees avoiding flare ups; 4) resist urge to flip continuously – just once will do it; 5) for the perfect medium-rare, pull off with internal temp reaches 130F – let rest for 5 minutes or so on platter until temp has risen to 135F; 6) Exact grilling times listed in various recipes will vary on your grill temperature, the thickness of your cut, the crowding of your grill, etc.

This easy steak rub recipe is bursting with the flavors of fall and adds a seasonal sizzle to tender cuts of steak like tenderloin, flat iron, strip, ribeye and more.
5 from 6 votes
This easy steak rub recipe is bursting with the flavors of fall and adds a seasonal sizzle to tender cuts of steak like tenderloin, flat iron, strip, ribeye and more.
Print
Grilled Steaks with Autumn Spice Rub
Prep Time
5 mins
Cook Time
12 mins
rest
5 mins
 

This easy steak rub recipe is bursting with the flavors of fall and adds a seasonal sizzle to tender cuts of steak like tenderloin, flat iron, strip, ribeye and more.

Course: dinner, dinner, entree
Cuisine: grill
Keyword: autumn, fall, grilling, spices, steak
Ingredients
  • 1 tbsp brown sugar or coconut sugar or date sugar
  • 1 tbsp ground ancho chili pepper
  • ½ tbsp ground cinnamon
  • 1 tsp allspice
  • 1 teaspoon sea salt
Instructions
  1. Add all spices to a small jar and shake up until combined.
  2. Apply to steaks (oiled or un-oiled) generously on front, back and sides.
  3. Cook steak on pre-heated 400F degree grill, to just a few degrees under your desired level of “doneness”.
  4. Transfer to platter and let rest 5-10 minutes before cutting.

Pumpkin Protein Snickerdoodle Cookies | gluten-free option

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Pumpkin Protein Snickerdoodle cookies are a delightful treat that captures the very vibe of fall with every bite. Trust me, it was my pleasure to give seasonal and smart-ingredient updates to one of my favorite childhood cookies – a simple snickerdoodle rolled in cinnamon-sugar and baked with buttery-crisp edges and a soft, chewy center.

These snickerdoodle protein cookies will become nostalgic in a new way. Make them a new fall baking tradition and savor the goodness of pumpkin and a delightful blend of warm seasonal spices.

One of the best advantages of pumpkin protein cookies is their nutritional profile. Each cookie has only 68 calories and 3g of protein – I like to use protein powder in lieu of some of the flour found in traditional recipes to provide a protein boost. 

I like to use Clean Lean Protein from Nuzest, but most any type of vanilla, pumpkin or unflavored protein powder can be substituted (like a whey) in the same measurement.

Save 15% at Nuzest with code FITFORK

This infusion of protein makes pumpkin protein snickerdoodles a fantastic cookie selectin for various occasions throughout the day. Whether you’re looking for a wholesome breakfast option, a post-workout replenishment, or a guilt-free bedtime snack that will help allay any feelings of hunger in the night, these cookies fit the bill.

To make these cookies even healthier, you can opt for your preferred sugar substitute to keep the carb content in check – make sure you are using a cup-for-cup substitute (today I used Xylitol, a natural substitute that has 1/3 fewer calories than sugar, no bad aftertaste, and is low on the GI index). This low-carb adaptability allows you to savor the sweet, rich flavors of fall without compromising your dietary goals or requirements. Additionally, if you don not want to use all-purpose flour, swap in a gluten-free baking flour.

Pumpkin spice makes me nice so I'm all about these pumpkin protein snickerdoodle cookies! Easy to make, nostalgic, yummy and only 67 cal, 6.5g carb with 3g protein per cookie!
5 from 5 votes
Pumpkin spice makes me nice so I'm all about these pumpkin protein snickerdoodle cookies! Easy to make, nostalgic, yummy and only 67 cal, 6.5g carb with 3g protein per cookie!
Print
Pumpkin Protein Snickerdoodle Cookies
Prep Time
10 mins
Cook Time
12 mins
cooling
10 mins
Total Time
32 mins
 

Pumpkin spice makes me nice so I'm all about these pumpkin protein snickerdoodle cookies! Easy to make, nostalgic, yummy and only 67 cal, 6.5g carb with 3g protein per cookie!

Course: cookie, Dessert, Snack
Keyword: cookie, fall, protein powder, pumpkin, snickerdoodle
Servings: 24 cookies
Calories: 67 kcal
Ingredients
For Cookies:
  • 1/2 cup butter, softened
  • 2/3 cup granulated sweetener with a 1:1 measure equivalent with white sugar I used xylitol
  • 1 tbsp molasses
  • ½ cup unsweetened pumpkin from can
  • 1 teaspoon vanilla extract
  • ½ cup protein powder, vanilla OR can use pumpkin flavor or unflavored protein powder
  • 1/2 teaspoon cream of tartar
  • 1/2 teaspoon baking soda
  • 1/4 teaspoon baking powder
  • 1/4 teaspoon salt
  • ½ tablespoon pumpkin pie spice
  • 1 cup all-purpose flour gluten-free baking flour
For rolling:
  • 1/4 cup granulated sweeter the same type used for your dough
  • 1/2 teaspoon ground cinnamon
Instructions
  1. Soften butter, whisk with granulated sweetener and molasses. Whisk in pumpkin and vanilla extract until smooth.
  2. Next stir in cream of tartar, baking soda, baking powder, salt, and pumpkin pie spice. Next stir in protein powder until combine, and then flour. Chill for 30 minutes.
  3. When ready to bake, preheat the oven to 350F degrees and line two baking sheets with parchment paper or silpat mats. In a shallow dish or bowl, stir together the 1/4 cup granulated sweetener and 1/2 teaspoon cinnamon for rolling.
  4. With measuring spoon, portion the dough by 1 1/2 tablespoons and roll into balls. Roll the dough in the cinnamon-sweetener mixture to coat, then arrange on the prepared baking sheet. Flatten the balls slightly (the cookies only spread a little bit as they bake). Bake for 12 – 14 minutes, until the edges are slightly golden. Cool 10 minutes on pan, then remove the cookies to a wire rack and let cool completely.

  5. Makes about 24 cookies. 67 cal, 6.5g carb, 4g fat, 3g protein per cookie

Recipe Notes