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Homemade Pumpkin Purée

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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 - apart from some minor changes, it's the only method I've been using ever since.

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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

Allergy information for Homemade Pumpkin Purée

✔  Gluten free
✔  Dairy free
✔  Egg free
✔  Nut free
✔  Nightshade free
✔  Pork free
✔  Avocado free
✔  Coconut free
✔  Fish free
✔  Shellfish free
✔  Beef free
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Nutritional values (per serving, 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)


  1. Preheat the oven to 150 °C/ 300 °F (fan assisted), or 170 °C/ 340 °F (conventional). Cut the squash in half.
    Homemade Pumpkin Purée
  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. Homemade Pumpkin Purée
  3. Remove from the oven and let the squash cool down. Using a spoon, remove the seeds.
    Homemade Pumpkin Purée
  4. Scoop the pumpkin meat out into a bowl.
    Homemade Pumpkin Purée
  5. Place some of the squash onto a cheesecloth and squeeze the excess juices out. Homemade Pumpkin Purée
  6. Repeat for the remaining squash. Homemade Pumpkin Purée
  7. Don't throw the juice away - you can use it for smoothies, soups, meat stews, etc.
    Homemade Pumpkin Purée
  8. Place the squash into a bowl and blend until smooth. Homemade Pumpkin Purée
  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. Homemade Pumpkin Purée

Ingredient nutritional breakdown (per serving, 2 tbsp/ 30 ml)

Net carbsProteinFatCalories
Pumpkin, fresh
2.9 g0.5 g0 g13 kcal
Total per serving, 2 tbsp/ 30 ml
2.9 g0.5 g0 g13 kcal

Homemade Pumpkin Purée

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Martina Slajerova
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Martina Slajerova

I changed the way I ate in 2011, when I was diagnosed with Hashimoto’s, an autoimmune disease that affects the thyroid. I had no energy, and I found it more and more difficult to maintain a healthy weight.

That’s when I decided to quit sugar, grains, and processed foods, and to start following a whole-foods-based ketogenic approach to food.

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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.


Thanks for the tips! 😊


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


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


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.


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.


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 😊
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!


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


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


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


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!


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