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!

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.

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