Easy, Healthy Pumpkin Risotto

creamy pumpkin risotto in a white bowl with parmesan and herbs on top.

This easy, creamy, pumpkin risotto is made healthy with whole grain brown rice, greek yogurt and savory pumpkin - all without hours of the stirring. It's fall comfort food at its finest! (gluten-free, nut-free, vegetarian)


  • 1/2 tsp olive oil
  • 1/2 medium yellow onion
  • 2 cloves garlic
  • 1 cup dry brown rice
  • 1/2 tsp ground ginger
  • 1 1/2 tsp dried rubbed sage
  • 1 tsp nutmeg
  • 1/2 tsp salt
  • 1/2 tsp fresh cracked black pepper
  • 1/2 cup white wine
  • 3/4 cup pumpkin puree, divided
  • 2 cups low sodium vegetable or chicken broth
  • 1/4 cup plain greek yogurt
  • 1/4 cup good quality parmesan cheese


  1. Finely dice onion and mince garlic.
  2. Heat oil over medium heat in a large saucepan or small heavy-bottomed pot. Add onion and garlic and cook, stirring, until softened, about 3-5 minutes.
  3. Add rice and stir, cooking, until rice is toasted.
  4. Add ginger, sage, nutmeg, salt and pepper. Add wine and cook, stirring, until wine is absorbed.
  5. Add broth and half of the pumpkin. Stir, cover and reduce heat to low.
  6. Simmer until rice is tender and has absorbed all of the liquid, about 40 minutes.
  7. Once rice is done, remove from heat and stir in remaining pumpkin, parmesan and yogurt.


  • I sometimes use quick-cooking brown rice (I get mine from Imperfect Foods!) to make this dish even faster. If you use quick brown rice, cook the rice for the amount of time stated on the package.
  • Taste at the end and add more salt as needed. I typically use unsalted broth, and so use about 1 teaspoon of salt. If using low sodium broth, 1/2 teaspoon of salt is usually about right, and you'll need even less if you're using fully salted broth.
  • You can use more broth in place of the wine.
  • If you don't have Greek yogurt, stir in a little half and half at the end instead.

Keywords: pumpkin risotto, brown rice pumpkin risotto, healthy pumpkin risotto, no stir pumpkin risotto