Easy Keto Pumpkin Puree

Nutrition facts per serving

One serving = approx. 5.3oz/150g

Carbs
6.9g

Protein
1.7g

Fat
2.6g

Kcal.
64

Carbs

6.9g

Protein

1.7g

Fat

2.6g

Kcal.

Carbs = Net carbs

Time (min.)

Prep

Cook

Total

Prep

Cook

Total

Pumpkin purée – so easy, so versatile, and sooo delicious!

Use it as an ingredient for delicious keto pumpkin desserts, like pumpkin spice ice cream for example, or serve it as a savory side dish for a truly comforting meal.

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Ingredients

Servings:

red kuri squash (Hokkaido squash)
tbsp coconut oil

Step 1

Preheat your oven to 350°F/180°C.

Step 2

red kuri squash (Hokkaido squash)

Wash your pumpkin and cut it in half.
Scrape out the pumpkin seeds with a spoon and cut the pumpkin into 1″ (2-3cm) cubes.

Red kuri squash, or orange Hokkaido pumpkin, is the preferred choice for this recipe, as you don’t need to peel it and it’s lower in carbs than most other kinds of squash.

You can use butternut squash or other kinds of squash too, just keep in mind that you need to peel it before continuing to the next step and that you’ll end up with a higher carb count.

Even though you can eat the peel of red kuri squash, it can still make sense to peel it anyway as that will yield a more delicate pumpkin purée that might be a better fit for certain dessert recipes or if you want to serve it as a side dish for guests.

Step 3

tbsp coconut oil

If necessary, melt the coconut oil in your microwave or on your stove.
Add the pumpkin cubes to a large bowl and pour the melted coconut oil into the bowl as well.

Mix thoroughly, until the coconut oil is evenly distributed.

Spread the pumpkin cubes on a baking tray that’s lined with parchment paper.

Step 4

Bake the pumpkin for about 25-30 minutes in your preheated oven.

Step 5

Let the pumpkin cool down for a few minutes before you purée it with an immersion blender or in a food processor (though an immersion blender is probably the better choice here).

If you want to serve the pumpkin purée as a side dish for savory meals, you shouldn’t add any additional water to the purée – this way the purée will have a thicker consistency that’s very similar to mashed potatoes.

If you want to use the pumpkin purée for sweet recipes, you can add about cup ( fl oz/ml) of water – that way it’ll be much easier to purée the pumpkin.

You should only add water if you use red kuri squash, as other varieties often contain more water and it’ll be easy to purée them without added water.