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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.
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).
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.
HOW TO MAKE THE KETO PUMPKIN PURÉE:
Preheat your oven to 350°F/180°C.
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.
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.
Bake the pumpkin for about 25-30 minutes in your preheated oven.
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.
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.
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
Directions
Preheat your oven to 350°F/180°C.
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.
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.
Bake the pumpkin for about 25-30 minutes in your preheated oven.
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.
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.
MORE SAVORY RECIPES:
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