Description
Skip the canned stuff! Learn how to make silky-smooth, naturally sweet pumpkin purée right in your own kitchen — perfect for soups, pies, or cozy fall breakfasts. It’s low in carbs, diabetes-friendly, and oh-so-satisfying.
Ingredients
- 4 lbs pumpkin (deseeded and sliced into smaller chunks)
- Water - Enough to cover the chunks of pumpkin.
- Optional - pumpkin spice, or ground black pepper
Instructions
Oven Method
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Preheat the oven to 400°F (200°C). Line a baking sheet with parchment.
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Remove the pumpkin stem. Cut the pumpkin in half and scoop out the seeds and fibers (you can roast the seeds later for a crunchy snack!).
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Place the halves flesh-side down on the prepared baking sheet.
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Roast for 30–45 minutes, or until a knife slides in easily.
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Let cool for about an hour. Scoop out the flesh and blend until smooth.
Stovetop Method
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Peel, deseed, and chop the pumpkin into chunks.
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Boil in water for 20–25 minutes, until tender.
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Drain well and let it cool slightly.
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Blend until smooth in a food processor or blender.
Notes
Store in an airtight container in the fridge for up to 1 week.
Freeze in ½-cup portions for up to 3 months.
Save and roast the seeds for a delicious snack.
- Prep Time: 10 minutes
- Cook Time: 40 minutes
- Category: Basics, Meal Prep
- Method: Oven or Stovetop
- Cuisine: American
Nutrition
- Serving Size: 1/4 cup
- Calories: 39
- Sugar: 3.7 g
- Sodium: 5.7 mg
- Fat: 0.3 g
- Saturated Fat: 0.2 g
- Carbohydrates: 9.2 g
- Fiber: 3.3 g
- Protein: 1.2 g
- Cholesterol: 0 mg
