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Homemade Pumpkin Purée

One of the things I enjoy most about eating low-carb is that I get to make my own high-quality ingredients. The issue with commercially available products is not just the amount of additives. Most of the cans are lined with Bipheol A (BPA) which has been linked to many negative health effects and should be avoided.

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.

Making your own pumpkin purée has many benefits:

  • it's free of additives
  • it's fresh and has more flavour than commercial products
  • you can use different types of winter squash 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.

Preparation time

Hands-on
Overall

Nutritional values (per serving, 1/4 cup / 50g / 1.8 oz):

1-4 grams 1 grams 0.5 grams 0.05 grams 0 grams 8-23 calories
Total Carbs2-5grams
Fiber1grams
Net Carbs1-4grams
Protein0.5grams
Fat0.05grams
of which Saturated0grams
Energy8-23kcal
Potassium150mg

Ingredients per recipe (makes 20 servings, 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)

Note: This amount 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.

Instructions:

  1. Preheat the oven to 150 C / 300 F. 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.

Which squash to use?

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 - 9.7 g
  • Coquina - 9.7 g
  • Acorn - 8.9 g
  • Hokkaido - 7.1 g
  • Onion / Ambercup - 7.1 g
  • Harlequin / Carnival - 7 g
  • Spaghetti - 5.4 g
  • Hubbard - 4.8 g
  • Pattypan - 2.6 g
  • Zucchini - 2.3 g
  • Indian - 1.7 g
  • Scallop - 1.4 g

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Please, note that I do not offer personalised advice. For personalised advice you can contact one of our experts.

Comments (12)

After halloween I take the whole pumpkins that I used to decorate and throw them in the oven whole. Bake for an hour and you just peel the skin off and scoop seeds out. Put in blender and Ta Da!!!  The Most Amazing Puree. Freeze in sandwich bags for use all year.

Reply

Thanks for the tips! Smile

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Just wondering if you know where 'crown or grey pumpkins' fit into the carb ranking? Pumpkins seem to be named differently here!

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I'm not sure but I'd think it should be similar to Hokkaido pumpkins Smile

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Did I miss something about adding zucchini? I saw the comment about how adding it makes it be less carbs, but I didn't see if you have to cook it the same way as the squash? Thanks for any tips.

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Hi Jackie, zucchini would cook faster - I'd think twice as fast but yes, I'd cook it the same way as pumpkin. You might just want to peel the skin off before baking (if it's green zucchini) unless you won't mind the colour.

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So there's no pumpkin in here, right? You use pumpkin as a generic term meaning winter squash, right? Or are 1 of the squashes you used a variety of pumpkin really? I know courgette is used to over there for what we call zucchini so I'm wondering Smile
And pumpkin is lower carb than winter squashes, right? I used to just lump pumpkin in with winter squashes because it is just a variety of them, but I've read recently it's the lowest carb one and a good sub for say, acorn squash.
I often cut sweet potatoes with squash (for the kids at this point) to sneak in the squash as I don't sweeten it at all. They actually like plain butternut now. Well with salt & sour cream anyway!

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I actually used pumpkin too - it's a type of winter squash if I'm not wrong Smile

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Thanks for this recipe. I used it in cheesecake and have to try your pumpkin bread, too!

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It's one of my best recipes, I can highly recommend it! Smile

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I used to make puree by boiling pumpkin but have to admit this method is a lot better - tried it last night! Such a great idea to add zucchini or other summer squash for less carbs. Thank you!

Reply

Mixing it with zucchini is great for less carbs and still tastes great! Smile

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