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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 savory a side dish for a truly comforting meal.
 

How To Make Easy Keto Pumpkin Purée
 

How To Make Easy Keto Pumpkin Purée
 

OTHER SAVORY RECIPES:

  • Keto Shephards Pie
  • Easy Keto Cheeseburger Muffins
  • Keto German Leek and Cheese Soup
  • Keto Tuna Avocado Balls
  • Keto Chicken Egg Drop Soup
  • Keto Garlic Deviled Eggs
  • KETO PUMPKIN PURÉE INGREDIENTS:

    This section is where I share a few suggestions and explanations for the ingredients you’ll need for this recipe.

    (You can find the exact amounts needed on the recipe card embedded below this section).

  • red kuri squash (Hokkaido squash)
    Using red kuri squash instead of other types of squash is recommended, as you don’t need to peel it and it has the lowest amount of carbs.
  • coconut oil
  • How To Make Easy Keto Pumpkin Purée
     

    How To Make Easy Keto Pumpkin Purée
     

     

    HOW TO MAKE THE KETO PUMPKIN PURÉE:

     

    How To Make Easy Keto Pumpkin Purée Mobile Featured Image

    Yields6 Servings
    Prep Time10 minsCook Time25 minsTotal Time35 mins

    Ingredients:
     1 red kuri squash (Hokkaido squash)
     1 tbsp coconut oil

    1

    Preheat your oven to 350°F/180°C.
     

    2

    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.
     

    3

    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.
     

    4

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

    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 1/4 cup (60ml) 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.
     

    Storage:
    6

    Cover the pumpkin purée with plastic wrap or fill it into an air-tight container and store it in your fridge for up to 4 days.

    The pumpkin purée also freezes well.

    Nutrition Facts

    Servings 6


    Amount Per Serving
    Calories 64
    % Daily Value *
    Total Fat 2.6g4%
    Total Carbohydrate 6.9g3%
    Protein 1.7g4%

    * Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

    Ingredients

    Ingredients:
     1 red kuri squash (Hokkaido squash)
     1 tbsp coconut oil

    Directions

    1

    Preheat your oven to 350°F/180°C.
     

    2

    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.
     

    3

    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.
     

    4

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

    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 1/4 cup (60ml) 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.
     

    Storage:
    6

    Cover the pumpkin purée with plastic wrap or fill it into an air-tight container and store it in your fridge for up to 4 days.

    The pumpkin purée also freezes well.

    Keto Pumpkin Purée

     

    MORE SAVORY RECIPES:

  • Keto Apple Cider Vinegar Salad Dressing
  • Keto Cucumber & Tomato Salad With Garlic Salad Dressing
  • Sugar Free Creamy Keto Coleslaw Recipe
  • Keto Sausage Stuffed Mushrooms
  • Keto Shakshuka
  • Keto Hot and Sour Soup
  •  

     
    Keto Pumpkin Purée Pin
     
     

    Hello there!
    I'm Uliana, the creator of hungryforinspiration.com.
    The Low Carb/ Keto Lifestyle is my passion and I'm so happy that I can share my journey with you!
    Click here, to learn more about me.

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