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
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