Healthy Vegan Stuffed Pumpkin Pitas – Thin Crust with Spiced Pumpkin Filling

I just recently returned from San Francisco, and I ate pumpkin almost every day for 2 months. I continued this once I flew to Nova Scotia and made some thin pitas filled with spiced pumpkin and lightly pan-fried. They are so good! They are also light since the dough is rolled out very thin and uses only whole wheat flour, water, a small amount of oil and a pinch of sea salt. These are great for any meal or appetizer. They should also be well-suited to freeze, although I have yet to try that out.


  • 2 cups pure pumpkin puree (if using canned, make sure it is pure pumpkin and not pumpkin pie filling)
  • few shakes of sea salt (I barely added any)
  • 2 garlic cloves, minced
  • 1/4 cup minced onion/green onion
  • 1 tsp peeled minced fresh ginger (I used pre-peeled and minced ginger in a far)
  • ground black pepper, to taste
  • crushed red pepper flakes, to taste (can omit but I like a hot kick ;))
  • 1/2-3/4 tsp ground coriander
  • 4 cups organic whole wheat flour
  • 1 1/3- 1 1/2 cups cold water
  • 2 tsp soybean oil / extra virgin olive oil
  • optional: pinch of sea salt
Condiment /Sauce suggestions:
  • Unsweetened Apple Sauce
  • Tzatziki / Cucumber Dip
  • Sweet Jalapeno Jelly
  • Gochujang
  • Sriracha
  • Ginger Mango Chutney (I used the one from Trader Joe’s when I was in San Francisco)
  • Mustard


  1. Get out a large bowl and add in the flour and salt (if using salt). Quickly mix the two ingredients together. Slowly add in the cold water and then the 2 tsp of soybean oil (or whichever oil you are using). Use a wooden spoon or spatula to thoroughly mix all of the ingredients. Knead for at least 5 minutes (I did about 8 or 9 minutes). You should be able to form a ball without the mixture falling apart. If it does, add in a small amount of water, 1 tbs at a time, until everything holds together. Cover with a small towel or cloth and leave for about an hour.
  2. To make the pumpkin mixture, get out a medium bowl and add in the pumpkin, sea salt, minced garlic, onion, ginger, pepper, red pepper flakes and ground coriander. Mix ingredients well.
  3. Once the dough has been sitting for an hour, get out a large cutting board or other flat surface and sprinkle with some whole wheat flour. It may help to put some flour on your hands and on a rolling pin too. Separate the dough into 10-13 small pieces (I made 11… still getting the hang of making them all the same size!), or tear off pieces as you go along. Remember to cover the dough you’re not using so it doesn’t dry out. Roll a piece into a ball and then using the rolling pin to flatten it out, as thin as possible. I found this stage quite time consuming, since I tried to make it super thin. Mine still needed to be thinner, I think, although I was already prepared to try this recipe at least one more time in order to improve it. I put on some music to make the time go by… and I did a little wiggle-dance to make it more enjoyable. I recommend doing this yourself. :o)
  4. Once it is flattened out evenly and as thin as you can make it, evenly spread 2-4 tbs of the pumpkin filling onto one half of the dough. Leave a little bit of space around the edges so you can seal the pita before you cook it. Fold over the other half of the dough over the pumpkin side and carefully seal around the edges. It may help to moisten the edges of the dough slightly with some water to help it seal together. Repeat this with the rest of the dough.
  5. Heat a non-stick skillet with some oil (about 1-2 tbs) to medium-low to medium heat (depending on how hot your stove gets) and place 1-2 pitas in the pan. Cook for 3-4 minutes then turn them over and cook for another 1-2 minutes, or until toasty brown. The second side will probably cook faster, so be careful not to burn it.
  6. When they are all cooked you can cut them in half, into triangles/small pieces and serve as appetizers or as part of a main meal. I like to eat these with a large salad, chutney and some kind of hot sauce. They are yummy hot or cold.
I ran out of pumpkin when I reached the last two pitas, so I filled those with some daiya vegan shredded cheese, green olives and mushrooms. Yum!
If you find they have gotten at all dry, you can sprinkle some water on top of them and lightly heat them.

My sloppy array of delicious sauces: Sriracha, Ginger Mango Chutney, Dijon Mustard and Gochujang.


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  1. Mmmmm yum yum they look delicious!! I will definately be trying these sometime very soon. thanks for sharing : )

  2. Hey dear! Yayay, hope you try them 🙂 About to eat some for dinner xo–Clare

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