Homemade Pumpkin Puree

Smooth, rich in flavor, and naturally sweet, this homemade pumpkin puree is the low-carb base for all your favorite fall desserts. It’s sugar-free, gluten-free, and keto-approved – no additives, no weird aftertaste, just pure pumpkins roasted and blended to perfection.

This is your keto-friendly substitute for canned pumpkin. Better taste. Better texture.

Make this once, and you’ll never go back to the store-bought stuff.

Each 1/2 cup of pumpkin puree has just 25 calories, 4.7g net carbs, 2.7g fiber and 1.8g protein.

Not sure if pumpkin fits your macros? I break it all down in this quick keto pumpkin guide.

Why You’ll Love This Recipe

• Just 1 ingredient – no sweeteners or dairy needed
• Naturally low-carb, sugar-free, and gluten-free
• Smooth texture and deep pumpkin taste
• Great base for keto cheesecakes, pumpkin mousse, or pumpkin bars
• Make-ahead and freezer-friendly

Ingredient

• Small sugar pumpkin or pie pumpkin

Instructions

• Preheat oven to 375°F (190°C).
• Cut the pumpkin in half and scoop out the seeds and stringy bits.
• Place cut-side down on a baking pan lined with parchment.
• Bake for 40–50 minutes, until soft and golden.
• Let cool, then scoop flesh into a large bowl.
• Blend in a food processor or mixer until smooth. Add a pinch of salt if using in savory dishes.

Expert Tips

• Use pie pumpkins or winter squash like kabocha for best flavor
• Avoid canned pumpkin pie filling. It’s full of sugar and spices
• Homemade puree has a better texture and taste than store-bought canned pumpkin
• Want it extra smooth? Stir in a bit of butter before blending

Ingredient Swaps

• Butternut squash can be roasted and used the same way
• Add nutmeg, ginger, or pumpkin pie spice for more dessert flavor

Storage Tips

• Keep in an airtight container in the fridge up to 1 week
• Freeze in ½ cup or 1 cup portions up to 3 months
• Use frozen puree for keto pies, cheesecake, or mousse – just thaw overnight

Conclusion

Making your own keto pumpkin purée is easier than you think and the flavor payoff is huge. It’s a must-have base for every sugar-free, low-carb fall dessert.

This homemade pumpkin puree is keto magic – smooth, flavorful, and free from added sugar or junk. A fall essential in your low carb kitchen.

I’ve been keto since 2019 and lost 50 lbs with simple, cozy recipes like this. Homemade. Clean. Crave-worthy. Try it and let me know how you used it!

Keto Recipes with Pumpkin Puree

• This puree is the key to so many cozy fall recipes. Stir it into my creamy Keto Pumpkin Fluff for a dreamy no-bake treat, or swirl it into Keto Pumpkin Cheesecake Bites for the perfect holiday dessert.
• Want something more filling? Try it in Pumpkin Cottage Cheese Pancakes, Keto Pumpkin Bread, or a cozy bowl of Keto Pumpkin Soup.
• Craving something cold? My Pumpkin Cottage Cheese Ice Cream hits the spot – creamy, spiced, and guilt-free.
• Want more ideas? Check out all my keto pumpkin recipes – muffins, mousse, cheesecake and more!
• Keto Pumpkin Chocolate Peanut Butter Cottage Cheese Muffins
• Keto Pumpkin Chocolate Chip Cottage Cheese Cookies
• Keto Pumpkin Cottage Cheese Pancakes (Almond Flour)
• Pumpkin Cottage Cheese Ice Cream

More Keto Recipes to Try

• 90-Second Blueberry Mug Cake
• Keto Chocolate Muffins

FAQ

Q: Is pumpkin keto-friendly?
A: Yes! I break it all down here (read the full post Is Pumpkin Keto Friendly), but in short, pumpkin is keto in moderation. This puree has just 5g net carbs per 1/2 cup. 

Q:  Can I use canned pumpkin instead?
A:  Yes, but make sure it’s 100% pure pumpkin, not pumpkin pie filling. Homemade tastes better and has no additives.

Q:  What kind of pumpkin should I use?
A:  Use small sugar pumpkins or pie pumpkins. Avoid big carving pumpkins—they’re watery and bland.

Q:  How long does homemade pumpkin puree last?
A:  In the fridge, up to 1 week. Freeze for up to 3 months in ½ or 1 cup portions.

Q:  What keto recipes can I make with pumpkin puree? 
A:  So many! Start with these low-carb pumpkin recipes.