Pumpkin Puree can be a solid option on a keto diet if used wisely. Nutritionally, one cup of pumpkin weighs in at 12 grams carbs. It’s important to note that 3 of these grams are fiber. Therefore, the effective carb count is 9 grams per cup.
While this may seem like a large amount; consider how much puree actually goes into a recipe. Then divide it accordingly.

Nutritional Value of Pumpkin Puree
When used sensibly, you can enjoy the flavors of the fall season as well as pumpkins excellent nutritional value.
Pumpkin is rich in Beta-Carotene (an important anti-oxidant), vitamins A and K. In addition, it has a healthy dose of copper, vitamin C, magnesium, iron, and potassium.

With all that pumpkin has going for it, it’s easy to see why a keto’er can make pumpkin a part of their healthy diet.
Choosing the Right Pumpkin
Choosing the best pumpkin for roasting can make the puree process much easier.
I have found that sugar baby pumpkins have the best flavor and their flesh is drier than larger pumpkins. I prefer the drier flesh as it makes for a drier puree but any pumpkin will work.

A Simple but Effective Trick for Roasting your Pumpkin
A simple but effective trick is to roast the pumpkins cut side down. This allows the excess juice to drain from the pumpkin. As a result, the flesh is drier and the puree is not as watery.

Having the Right Tools Makes All the Difference
Having the right keto cooking tools makes life much easier when preparing recipes.
For the pumpkin puree, having a food mill makes the job quicker and therefore, less painful. I like stainless steel, as it doesn’t leach any thing into the food I’m preparing and it cleans up nicely.
Here is the one I use (affiliate link) OXO Good Grips Food Mill. I’ve had it for over 6 years now and it is practically indestructible.

Other Posts you might enjoy:
- Pumpkin Puree recipe made from Scratch
- 7 Tips to Ketosis and Better Fat Burning
- Simple Keto BBQ Sauce
- 5 Keto Snack Hacks
- Keto Blueberry Balsamic Chicken
Pumpkin Puree Recipe
Macros: Fat – 0 gms, Net Carbs -9 gms, Protein – 2 gms
Servings:4Cups | Prep Time:10 | Cook Time:35 |
- Pumpkin
Ingredients
Servings: Cups
Units:
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- Preheat oven to 350 degrees
- Cut pumpkin in half and clean out all the fibrous innards and pumpkin seeds. (set seeds aside for roasting)
- Rinse inside of pumpkin and set halves cut side down on baking sheet lined with parchment paper (for easier clean up).
- Roast pumpkins in oven for 25-35 minutes until pumpkin shell is easily pierced with a fork and pumpkin is soft.
- Allow pumpkin to cool until it is easy to handle. Be sure to keep the pumpkin cut side down while cooling. This lets the juice from the pumpkin drain and keeps the puree from getting to watery.
- After the pumpkin has cooled, gently scrape the flesh away from the pumpkin shell into a bowl.
- Put the pumpkin flesh through a food mill, food processor or mash by hand to the desired consistency.
- If your pumpkin is too watery (sometimes this happens with larger pumpkins), place a piece of cheese cloth in a strainer and place the strainer into the sink or over a dish to catch the water.
- Pour the pumpkin into the strainer and let it drain for an hour or two to remove excess water.
- Once drained, the pumpkin can go into the refrigerator for up to a week. In addition, pumpkin puree freezes well. Divide into desired portions and freeze up to 3 months.
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