Servings: 2 cups
Net Carbs: 9.3g
This smooth, rich, and naturally sweet homemade pumpkin puree is the perfect keto-friendly base for all your fall desserts. Sugar-free, gluten-free, and low-carb, it beats canned pumpkin every time in flavor and texture.
Equipment
- 1 Spatula
Ingredients
- 2.5 lbs Pumpkin
Instructions
- Preheat oven to 375°F (190°C).
- Cut the pumpkin in half and scoop out the seeds and stringy bits.2.5 lbs Pumpkin
- 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.
Notes
- 1 small sugar pumpkin (about 2.5 lbs / 1.1 kg raw) yields around 2 cups cooked pumpkin puree
- Use sugar or pie pumpkins – carving pumpkins are too watery
- Roasted pumpkin gives a richer, sweeter flavor than steaming or boiling
- Want extra smooth texture? Blend with a tiny bit of butter or water
- Add a pinch of salt for savory dishes, or cinnamon for sweet ones
- Freeze in ½ cup or 1 cup portions for easy use in keto recipe
Nutrition Per 1 Serving
Serving: 1cup | Calories: 49kcal | Carbohydrates: 12g | Net Carbs: 9.3g | Protein: 1.8g | Fat: 0.2g | Fiber: 2.7g | Sugar: 5g
Recipe Link:
https://coachrallyrus.com/keto-recipes/pumpkin-puree/
By Rally Rus | Easy Keto Recipes & High Protein Low Carb Meals
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