These Creamy Pumpkin Beans (High Protein) are the cozy fall dinner of your dreams. With 32 grams of protein and 19 grams of fiber per serving, they’ll leave you feeling satisfied until your next meal. Pumpkin makes the sauce extra creamy while adding nutrients like beta-carotene, potassium, fiber and vitamin C. I hope you love this recipe as much as I do.
If you’re a fellow bean lover, you’ll also want to try my Roasted Red Pepper Beans, Broccoli Cheddar Beans, and Pizza Beans.
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Why you'll love this recipe
Protein and fiber packed. Each serving has 32 grams protein and 17 grams of fiber.
Quick & easy to make. This meal is ready in one-pot in only 30 minutes.
Full of fall flavor. Pumpkin and warming spices like nutmeg make this dish cream fall.
Great for meal prep. These beans can easily be prepped ahead of time and reheated as needed.
Ingredients
- Butter
- Nutmeg
- Paprika
- Red pepper flakes
- Tomato paste
- Salt
- Black pepper
- Shallot
- Garlic
- Fresh sage
- Pumpkin puree
- Freshly grated parmesan
- Whole milk
- Chicken bone broth
- Cannellini beans
- Kale
- Optional for serving: additional parmesan, fresh sage and toasted sourdough
See the recipe card for full information on ingredients and quantities.
Substitutions
- Cannellini beans – Great Northern beans or butter beans both work well.
- Chicken bone broth – Regular chicken broth or vegetable broth can be substituted.
- Sage – Rosemary works well here.
Step-by-Step Instructions
Cook aromatics and spices.
Add pumpkin, milk, broth, and parmesan and stir to combine.
Add beans, partially mash and simmer.
Fold in kale and enjoy.
See the recipe card for full information on instructions.
Storage instructions
You can store the extra beans in a sealed container in your fridge for up to 4 days.
Recipe Pro-Tips
Use a good quality parmesan. I love using parmigiano reggiano as it is the highest quality and best tasting parmesan.
Use pressure cooked beans if you have trouble digesting beans. I absolutely love the eden foods brand as they are pressure cooked and soaked!
Recipe FAQS
Yes! You can sub in about 1 ½ cups of home cooked pumpkin.
Beans, bone broth and parmesan all add protein.
Traditional parmigiano reggiano is not vegetarian however you can get vegetarian parmesan that is typically from the US. Just check the ingredients and make sure it does not have rennet if you need it to be vegetarian!
Other bean dinners to try
If you make these Creamy Pumpkin Beans (High Protein) please leave me a rating and review on this blog post. This is the best way to support me!
Creamy Pumpkin Beans (High Protein)
Equipment
- 1 skillet
Ingredients
- 1 tablespoon butter
- ½ teaspoon nutmeg
- ½ teaspoon paprika
- 1-2 pinches red pepper flakes - adjust to your spice preference
- 1 ½ tablespoons tomato paste
- 1 teaspoon salt
- ¼ teaspoon black pepper
- 1 small shallot - finely chopped
- 4-6 cloves garlic - finely chopped
- 3 tablespoons fresh chppped sage
- 1 can pumpkin from a 15 oz can pumpkin
- ½ cup fresh grated parmesan
- ½ cup whole milk can sub coconut milk but I don't suggest using a lower fat milk
- 1 cup chicken bone broth can sub vegetable broth
- 3 cans cannellini beans - drained from 15 oz size cans
- ~2 cups fresh chopped kale or green of choice
Optional toppings and sides
- additional grated parmesan
- additional fresh chopped sage
- toasty sourdough
Instructions
- Heat butter in a skillet over medium heat. Add shallot and cook for 5 minutes. Add tomato paste, garlic, sage and all seasonings. Cook for another 5 minutes.
- Add pumpkin, milk, broth and parmesan. Stir until combined and warmed.
- Add beans, stir and then partially mash the beans. I mashed about 25% of the beans.
- Bring everything to a simmer and cook for 10-15 minutes. 10 minutes is plenty of time but 15 minutes will yield more flavor.
- Turn heat to low and fold in kale. Add your favorite toppings, serve and enjoy.
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