1-Ingredient Pumpkin Purée (Paleo, Keto, Whole30)

4 minute read

This super simple, 1-ingredient pumpkin purée is a staple in all my favorite recipes and it tastes so much better than canned! It’s perfect for all your fall favorite pumpkin recipes: pumpkin pie, pumpkin muffins, and pumpkin mousse! I promise that once you try this, you will never go back to canned pumpkin again, it’s really that good!

You’re probably wondering “why would I make my own pumpkin purée?”  Well, I’ll tell you, and it’s beyond the fact that it tastes so much better in all your recipes!

  • Its Unprocessed:  Canned pumpkin was harvested and made how long ago?  Yeah, I ask myself that same question.  As a general rule, whenever I can, I buy most of my food in its whole form, the way it looks in nature, plus this way I get to make roasted pumpkin seeds!
  • Chemicals:  Many of the cans used in canned foods are lined with an epoxy resin and liners that contain bisphenol A (BPA) that has been shown at great length to cause harm to our bodies, even in small amounts [1]. Even cans that are “BPA free” are being made with acrylics, epoxies, or other polymers, which may not be any safer than BPA.*
  • Seasonal: When you are choosing to buy a fresh pumpkin in season, you are getting the most nutritious and best tasting version of that food!
  • Local: If pumpkins grow in your geography then consider buying local where the produce is picked at the peak or ripeness, and you’re helping to support local farmers and your community!

* Disclaimer: No I don’t make everything all the time from scratch and yes, I still do use canned foods, I just try to minimize this as well as source as many “canned” items in glass jars as I can. And honestly, with the amount of pumpkin purée I go through in a season, homemade is definitely best for me and my family!

Why Pumpkin is So Good For You!

Pumpkins belong to the squash family of produce and are also considered gourds and many people choose to also use them for fall decorations.  These orange beauties are full of vitamins, minerals, antioxidant, and fiber so adding them to a whole food diet is a great way and tasty way to add orange foods into your diet.


  • Vitamin A (Beta-carotene): Beta-carotene is a powerful antioxidant that neutralizes free radicals and reduces oxidative stress and is also converted to vitamin A in the body.  Vitamin A  is essential in the health of your eyes, skin, bones, kidneys, and lungs.
  • Vitamin B1 (thiamine): A water soluble vitamin that is essential in glucose metabolism and supports health heart and nervous system function.
  • Vitamin B6:  A water soluble vitamin that is essential in metabolic pathways,  RBC production, and in the production of neurotransmitters.
  • Vitamin B9 (folate):  A water soluble vitamin that is essential during pregnancy in the formation of the neural tube [2].


  • Calcium: The most abundant mineral in the body and is essential in heart health, muscle function and support strong bones and teeth.
  • Copper: Essential mineral in the formation of red blood cells and in supporting cardiovascular health and immune function [3].
  • Magnesium: The fourth most abundant mineral in the body, it support healthy nerve functions, healthy blood pressure, and detoxification.
  • Manganese: Essential mineral in supporting blood sugar regulation, glucose metabolism, and supporting healthy brain and nerve function [4].
  • Potassium: is the third most abundant mineral in your body and functions like an electrolyte (positively charged) once consumed.  Electrolytes are important in their role in healthy nerve conduction and muscle contractions.

Pumpkins are a great source of fiber (about 2.5 grams in 1 cup of mashed pumpkin!) containing both soluble and insoluble fiber!

  • Insoluble fiber supports healthy digestion and movement through the GI tract.
  • Soluble fiber supports a healthy microbiome and supports health blood sugars.

Ideas on How to Use Pumpkin Purée

The possibilities are endless!  So grab some pumpkin purée and let’s get cooking!

1-Ingredient Pumpkin Purée Ingredients

Makes 16-20 Ounces Per Pumpkin

1-2 Sugar Pumpkins

Unbleached Parchment Paper

How to Make 1-Ingredient Pumpkin Purée

1. Preheat the oven to 375 degrees.

2. Wash the pumpkins under cool water and dry really well.

3. Using a sharp knife, halve the pumpkins lengthwise.

4. Using a spoon, scrape all the seeds and stringy flesh out (save the seeds to make Roasted Pumpkin Seeds)

5. Place pumpkins flesh side done onto a parchment lined baking sheet.

6. Bake for 45-60 minutes until flesh is tender and soft, I like to use a pairing knife to test for doneness.

7. Cool completely then scrape the flesh out into a glass jar or container with a lid OR transfer to a food processor first and process for a smooth and silky purée.


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Q: Why is my pumpkin hard to mash?

A: Sounds like it needs to cook a little longer.  I usually use a prick test with a paring knife to see if the flesh has fully cooked before removing from the oven.

Q: What do I do if my purée is really runny?

A: I would transfer all the purée to a mesh strainer lined with a cheese cloth and allow the excess liquid to drain off before using or storing.

Q: Can I freeze pumpkin purée?

A: Oh yes, and I do all the time!! I love to freeze some of mine in ice cube tray to easily add 1-2 Tablespoons to smoothies, oatmeal, or chia pudding!

Note: This post contains Amazon affiliate links to the products and kitchen gear I love. If you click on a link and make a purchase, I receive a small commission at no cost to you. Thank you for supporting Almond Milk and Cookies!


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Welcome to Almond Milk and Cookies where good food, health and lots of flavor go hand-in-hand!

I am a holistic nutritionist with an auto-immune disorder, a love of cooking, and a passion for holistic health.

Sharing what I make and eat with all of you…in hopes that you find inspiration here to fuel your body and feel your best with nutrient dense whole foods and clean eating.

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