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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 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.
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.
Hands-on Overall
Serving size 2 tbsp/ 30 ml
Nutritional values (per 2 tbsp/ 30 ml)
Net carbs2.9 grams
Protein0.5 grams
Fat0 grams
Calories13 kcal
Calories from carbs 83%, protein 14%, fat 3%
Total carbs3.2 gramsFiber0.2 gramsSugars1.3 gramsSaturated fat0 gramsSodium0 mg(0% RDA)Magnesium6 mg(1% RDA)Potassium165 mg(8% EMR)
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
- Preheat the oven to 150 °C/ 300 °F (fan assisted), or 170 °C/ 340 °F (conventional). Cut the squash in half.
- 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.
- Remove from the oven and let the squash cool down. Using a spoon, remove the seeds.
- Scoop the pumpkin meat out into a bowl.
- Place some of the squash onto a cheesecloth and squeeze the excess juices out.
- Repeat for the remaining squash.
- Don't throw the juice away - you can use it for smoothies, soups, meat stews, etc.
- Place the squash into a bowl and blend until smooth.
- 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.
Ingredients
- 1 large or 3 medium winter or summer squashes ( 1.6 kg / 3.5 lb / 56.4 oz)
Instructions
- Preheat the oven to 150 °C/ 300 °F (fan assisted), or 170 °C/ 340 °F (conventional). Cut the squash in half.
- 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.
- Remove from the oven and let the squash cool down. Using a spoon, remove the seeds.
- Scoop the pumpkin meat out into a bowl.
- Place some of the squash onto a cheesecloth and squeeze the excess juices out.
- Repeat for the remaining squash.
- Don't throw the juice away - you can use it for smoothies, soups, meat stews, etc.
- Place the squash into a bowl and blend until smooth.
- 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)
Calories13kcal
Net Carbs2.9g
Carbohydrates3.2g
Protein0.5g
Fat0g
Saturated Fat0g
Fiber0.2g
Sugar1.3g
Sodium0mg
Magnesium6mg
Potassium165mg
Detailed nutritional breakdown (per 2 tbsp/ 30 ml)
| Total per 2 tbsp/ 30 ml |
| 2.9 g | 0.5 g | 0 g | 13 kcal |
| Pumpkin, fresh |
| 2.9 g | 0.5 g | 0 g | 13 kcal |
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