There’s something about September that makes us want to slow down just a little—pull on our favorite leggings, take an early morning walk, and come home to something warm, comforting and delicious.

And if you love pumpkin season, Trader Joe’s is making it especially easy this year.

From Pumpkin Gnocchi and Pumpkin Sourdough to Pumpkin Butter, Greek Nonfat Pumpkin Yogurt, Pumpkin Bisque and Pumpkin Spiced Pumpkin Seeds, Trader Joe’s 2026 fall lineup is filled with seasonal ingredients that can turn a simple meal into something special. Many of these products are available only for a limited time, so this is the perfect excuse to make a fall shopping list and start cooking.

We created five easy recipes that combine those seasonal favorites with fresh fruit, vegetables, greens, nuts and protein. The result? Beautiful fall food that feels indulgent—but can still fit comfortably into an active lifestyle.

So grab your favorite cozy sweater, head to Trader Joe’s and let’s bring a little pumpkin magic into the kitchen. 🎃🍂

🎃 1. Pumpkin-Pear Greek Yogurt Parfait

Serves: 2
Prep time: 10 minutes
Calories: approximately 285 per serving

This is pumpkin pie meets breakfast parfait—with creamy pumpkin yogurt, pumpkin butter, crunchy granola, fresh pear and pumpkin seeds.

Ingredients

• 1 cup Trader Joe’s Greek Nonfat Pumpkin Yogurt
• ½ cup Trader Joe’s Salted Almond Honey Granola
• ½ cup ripe pear, thinly sliced
• ¼ cup Trader Joe’s Pumpkin Butter
• 2 tablespoons pumpkin seeds
• ½ teaspoon cinnamon
• Optional: 1 teaspoon maple syrup

Directions

1. Divide half of the granola between two glasses or parfait dishes.
2. Add half of the pumpkin yogurt.
3. Spoon a layer of Pumpkin Butter over the yogurt.
4. Add sliced pear.
5. Repeat the yogurt and Pumpkin Butter layers.
6. Finish with granola, pumpkin seeds and a dusting of cinnamon.
7. Serve immediately.

Nutrition per serving:

• Calories: ~285
• Protein: ~13 g
• Carbohydrates: ~42 g
• Fat: ~8 g
• Fiber: ~5 g
• Sugar: ~22 g

AFC tip: For a lighter breakfast, reduce the granola to ¼ cup total and add extra pear.

🍂 2. Creamy Pumpkin Gnocchi with Delicata Squash & Kale

Serves: 4
Prep time: 10 minutes
Cook time: 20 minutes
Calories: approximately 405 per serving

This is the recipe that proves pumpkin doesn't have to be sweet.

Trader Joe’s Pumpkin Gnocchi is made with potato, wheat flour, cornstarch and pumpkin purée and cooks in approximately two minutes, making it an exceptionally easy foundation for a fall dinner.

Ingredients

• 1 package Trader Joe’s Pumpkin Gnocchi, 14 oz
• 1 medium delicata squash, halved, seeded and sliced
• 3 cups chopped kale
• 1 tablespoon olive oil
• 1 tablespoon Trader Joe’s Butter with Brown Sugar & Maple Syrup
• ¼ cup grated Parmesan
• 1 tablespoon fresh sage, chopped
• ½ teaspoon garlic powder
• ¼ teaspoon black pepper
• Pinch of salt
• 2 tablespoons Trader Joe’s Pumpkin Spiced Pumpkin Seeds

Directions

1. Heat oven to 425°F.
2. Toss sliced delicata squash with olive oil, garlic powder and pepper.
3. Roast approximately 18–20 minutes, turning once.
4. Meanwhile, bring salted water to a boil and cook the Pumpkin Gnocchi for approximately 2 minutes. Drain.
5. In a large skillet, melt the Butter with Brown Sugar & Maple Syrup over medium heat.
6. Add the kale and sage and cook for 2–3 minutes until the kale begins to soften.
7. Add the cooked gnocchi and roasted squash.
8. Toss gently with Parmesan.
9. Divide among four bowls and finish with Pumpkin Spiced Pumpkin Seeds.

Nutrition per serving

• Calories: ~405
• Protein: ~12 g
• Carbohydrates: ~59 g
• Fat: ~14 g
• Fiber: ~7 g
• Sugar: ~10 g

AFC tip: Add 3–4 ounces of grilled chicken or sautéed shrimp to make this a higher-protein entrée.

🍎 3. Pumpkin-Apple Ricotta Toast

Serves: 1
Prep time: 5 minutes
Calories: approximately 335

This may be the easiest recipe in the collection—and one of the prettiest.

Trader Joe’s Pumpkin Sourdough has pumpkin purée along with cinnamon, nutmeg and ginger, making it an ideal base for this sweet-savory autumn toast.

Ingredients

• 1 slice Trader Joe’s Pumpkin Sourdough Bread
• 2 tablespoons part-skim ricotta
• 1 tablespoon Trader Joe’s Pumpkin Butter
• ½ small Honeycrisp apple, thinly sliced
• 1 tablespoon chopped pecans
• 1 teaspoon honey
• Pinch of cinnamon

Directions

1. Toast the Pumpkin Sourdough until lightly crisp.
2. Spread with Pumpkin Butter.
3. Add ricotta.
4. Arrange thin apple slices on top.
5. Sprinkle with pecans.
6. Drizzle with honey and finish with cinnamon.

Nutrition

• Calories: ~335
• Protein: ~9 g
• Carbohydrates: ~48 g
• Fat: ~13 g
• Fiber: ~5 g
• Sugar: ~22 g

AFC tip: Pair with a hard-boiled egg or Greek yogurt for a more complete breakfast.

🥣 4. Roasted Delicata Squash & Pumpkin Bisque Bowl

Serves: 4
Prep time: 10 minutes
Cook time: 25 minutes
Calories: approximately 290 per serving

Trader Joe’s Pumpkin Bisque does most of the work here. Roasted delicata squash, pumpkin seeds and a swirl of Greek yogurt turn it into a satisfying fall lunch or light dinner.

Ingredients

• 1 carton Trader Joe’s Pumpkin Bisque
• 1 medium delicata squash
• 1 teaspoon olive oil
• ¼ teaspoon cinnamon
• ¼ teaspoon smoked paprika
• ½ cup plain Greek yogurt
• ¼ cup Pumpkin Spiced Pumpkin Seeds
• 2 tablespoons chopped fresh parsley or sage
• Black pepper

Directions

1. Heat oven to 425°F.
2. Slice and seed the delicata squash.
3. Toss with olive oil, cinnamon and smoked paprika.
4. Roast for 20–25 minutes until tender and caramelized.
5. Warm the Pumpkin Bisque according to package directions.
6. Ladle soup into four bowls.
7. Top with roasted squash.
8. Add a spoonful of Greek yogurt.
9. Sprinkle with Pumpkin Spiced Pumpkin Seeds and fresh herbs.

Nutrition per serving

• Calories: ~290
• Protein: ~9 g
• Carbohydrates: ~35 g
• Fat: ~13 g
• Fiber: ~6 g
• Sugar: ~13 g

Make it a meal: Add grilled shrimp, chicken or a small side salad with apple vinaigrette.

🍁 5. Warm Pumpkin-Apple Oat Crisp

Serves: 6
Prep time: 10 minutes
Bake time: 30 minutes
Calories: approximately 260 per serving

For dessert, we're keeping things simple: apples, pumpkin butter, oats, pecans and warm fall spices.

Ingredients

Fruit filling

• 3 Honeycrisp apples, peeled and sliced
• ½ cup Trader Joe’s Pumpkin Butter
• 1 teaspoon lemon juice
• 1 teaspoon cinnamon
• ¼ teaspoon nutmeg

Crisp topping

• ¾ cup old-fashioned rolled oats
• ¼ cup chopped pecans
• 2 tablespoons whole-wheat flour
• 1 tablespoon maple syrup
• 1 tablespoon melted butter
• ½ teaspoon cinnamon
• Pinch of salt

Directions

1. Heat oven to 375°F.
2. Place sliced apples in an 8-inch baking dish.
3. Toss apples with lemon juice, cinnamon and nutmeg.
4. Spoon Pumpkin Butter over the apples and gently toss.
5. In a bowl, combine oats, pecans, flour, maple syrup, melted butter, cinnamon and salt.
6. Sprinkle evenly over the apples.
7. Bake approximately 30 minutes, until bubbling and golden.
8. Let cool for 5–10 minutes before serving.

Nutrition per serving

• Calories: ~260
• Protein: ~4 g
• Carbohydrates: ~43 g
• Fat: ~9 g
• Fiber: ~6 g
• Sugar: ~27 g

AFC tip: Serve warm with 2 tablespoons plain Greek yogurt instead of ice cream for extra protein and creaminess.

🍂 A Little Fall Inspiration

Fall doesn't have to mean giving up the foods we love or spending hours in the kitchen.

A few smart seasonal ingredients can do a lot of the work for you. Pumpkin brings natural sweetness and beautiful color, apples add freshness and crunch, greens balance richer flavors, and nuts and seeds provide texture.

And perhaps the best part? These recipes are meant to be enjoyed.

Put on your favorite American Fitness Couture leggings, take a walk, meet a friend for coffee, stop by Trader Joe's—and bring home a little taste of fall.

Happy pumpkin season! 🎃🍂

Nutrition information is an estimate calculated from the listed ingredients and serving sizes. Actual calories and macronutrients may vary according to the specific Trader Joe's products used, preparation and portion sizes.

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