Homemade Pumpkin Purée

When pumpkins are in season, make your own pumpkin puree! While I was trying different ways to make pumpkin purée (steaming, boiling, roasting, etc.), I came across a great suggestion from lowcarbsosimple.com - apart from some minor changes, it's the only method I've been using ever since.

Which Squash Shoud I Use for Pumpkin Puree?

The sweeter the squash is, the more carbs it has. In general, winter squash has more carbs than summer squash (net carbs per 100 g/ 3.5 oz):

• Butternut and Coquina squash - 9.7 g
• Acorn squash - 8.9 g
• Hokkaido, Onion & Ambercup squash - 7.1 g
• Harlequin & Carnival squash - 7 g
• Spaghetti squash - 5.4 g (here's how to cook spaghetti squash)
• Hubbard squash - 4.8 g
• Pattypan squash - 2.6 g
• Zucchini squash - 2.3 g
• Indian squash - 1.7 g
• Scallop squash - 1.4 g

Benefits of Homemade Pumpkin Puree

• it's free of additives
• it's fresh and has more flavour than commercial products
• you can use different types of winter squashTrusted sourceWikipediaWikipedia is written collaboratively by largely anonymous volunteers who write without pay.Open link or even combine it with summer squash such as zucchini. This way, you can adjust the net carbs content (e.g. Butternut squash has more carbs than Harlequin squash or zucchini)
• you can add spices of choice to add extra flavour (cinnamon, ginger, nutmeg, cloves, etc.)
• finally, it's easy to store in the fridge or even in the freezer for longer periods

You can use pumpkin purée in low-carb muffins, pumpkin soup, smoothies, brownies, pancakes or try my Pumpkin & Orange Cheese Bread.

Note: The amount listed in this recipe will yield about 60-70% purée depending on how much juice you remove. I used Onion, Harlequin and Butternut squash. You can try any type of winter or even summer squash. Using butternut squash will add sweetness but also net carbs and calories.

Step-by-step

1. Preheat the oven to 150 °C/ 300 °F (fan assisted), or 170 °C/ 340 °F (conventional). Cut the squash in half.

   

2. Place the halves face down on a baking tray lined with parchment paper. Transfer into the oven and slowly bake for 1-1.5 hour until soft. Using a fork, pierce the skin to make sure it's cooked.

   

3. Remove from the oven and let the squash cool down. Using a spoon, remove the seeds.

   

4. Scoop the pumpkin meat out into a bowl.

   

5. Place some of the squash onto a cheesecloth and squeeze the excess juices out.

   

6. Repeat for the remaining squash.

   

7. Don't throw the juice away - you can use it for smoothies, soups, meat stews, etc.

   

8. Place the squash into a bowl and blend until smooth.

   

9. Store in a glass jar for immediate use (up to one week) and the remaining in freezer-friendly containers you can keep in the freezer.

   

Recipe

Homemade Pumpkin Purée

★★★★★4.9 (162 ratings)

A foolproof step-by-step guide to making pumpkin puree at home in a few easy steps.

Hands on

20m

Overall

2h

Servings

33

2.9 g

Net carbs

0.5 g

Protein

0 g

Fat

13

kcal

1 serving2 servings3 servings4 servings5 servings6 servings7 servings8 servings9 servings10 servings11 servings12 servings33 servings66 servings99 servings132 servings

US + metricMetricUS

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Ingredients per recipe (makes about 1 kg/ 2.2 lb/ 35.2 oz)

• 1 large or 3 medium winter or summer squashes ( 1.6 kg / 3.5 lb / 56.4 oz)

Instructions

1. Preheat the oven to 150 °C/ 300 °F (fan assisted), or 170 °C/ 340 °F (conventional). Cut the squash in half.

2. Place the halves face down on a baking tray lined with parchment paper. Transfer into the oven and slowly bake for 1-1.5 hour until soft. Using a fork, pierce the skin to make sure it's cooked.

3. Remove from the oven and let the squash cool down. Using a spoon, remove the seeds.

4. Scoop the pumpkin meat out into a bowl.

5. Place some of the squash onto a cheesecloth and squeeze the excess juices out.

6. Repeat for the remaining squash.

7. Don't throw the juice away - you can use it for smoothies, soups, meat stews, etc.

8. Place the squash into a bowl and blend until smooth.

9. Store in a glass jar for immediate use (up to one week) and the remaining in freezer-friendly containers you can keep in the freezer.

Nutrition per serving, 2 tbsp/ 30 ml

Carbs 83%Protein 14%Fat 3% of calories

Net carbs

2.9 g

Total carbs

3.2 g

Fiber

0.2 g

Sugars

1.3 g

Protein

0.5 g

Fat

0 g

Saturated fat

0 g

Calories

13 kcal

Sodium

0 mg · 0.02% RDA

Magnesium

6 mg · 1.45% RDA

Potassium

165 mg · 8.24% EMR

Nutrition by ingredient

Per 2 tbsp/ 30 ml	Net carbs	Protein	Fat	kcal
Pumpkin, fresh	2.9 g	0.5 g	0 g	13
Total	2.9 g	0.5 g	0 g	13

Serving size 2 tbsp/ 30 ml

• Gluten free
• Dairy free
• Egg free
• Nut free
• Nightshade free
• Pork free
• Avocado free
• Coconut free
• Fish free
• Shellfish free
• Beef free
• Pescatarian
• Low FODMAP
• Vegetarian
• Vegan