Homemade Pumpkin Puree

  • Servings: 8-10 cups
  • Prep time: ~ 5 minutes
  • Cook time: ~ 25 minutes


  • 2 sugar pumpkins
  • 2 tablespoons coconut oil
  • 1 teaspoon grated nutmeg

Roasting a pumpkin is quite simple and it really makes a difference in your baked goods. You can make cream sauces, soups, biscuits, breads, cupcakes and muffins with fresh pumpkin puree. I prefer to sweeten mine with some fresh nutmeg. The coconut oil adds a rich flavor as well. Coconut oil has many health benefits such as boosting your brain power.

I found these organic sugar pumpkins at Whole Foods. They only cost a little more than the ones I saw at the pumpkin patch in North Georgia. I did read that stem rot was a problem this year and some pumpkins were picked early and dipped in a chlorine bath. So to avoid any chemical treatments, I opted for organic pumpkins. Here is a description of conventional versus organically grown pumpkins for you to decide which one to buy.


1) Preheat the oven to 400 degrees. Wash the pumpkin well. Remove the stem with a knife and then chop the pumpkin in half. Scoop out the seeds and set aside to roast.

2) Grate some nutmeg using you micro planer or use some ground nutmeg (about 1 teaspoon). Drizzle a little coconut oil inside and coat the flesh. If your coconut is congealed, then spoon some in a pyrex dish and place in the preheating oven.  Coat the shells of the pumpkin with coconut oil as well.

3) Flip the shells onto a casserole dish so they are facing down to allow the pumpkins to steam. Pour 1 cup of water on the bottom of the dish and pop them into the oven. Bake for around 25 minutes until a fork easily goes through the shell and flesh.

4) After the pumpkin has cooled, spoon out the flesh and place in a bowl to puree with a mixer. You can use a blender or food processor.

5) Get your strainer and place the puree in the strainer to remove some of the liquid for a more solid puree. This is not necessary but it makes a difference if you are making bread. Puree for soups and casseroles does not need to be strained.

That is it. You can make extra and store it for several days in the refrigerator or can in a Weck jar.

Why You Want to Eat This!


  • Anti-inflammatory properties in the beta-carotene to help with joint inflammation and arthritis. May help back pain.
  • Vitamin A,C and E may make your skin glow and reduce wrinkles.
  • High carotenoid content which fights free radicals in the body to prevent cancer and premature aging.
  • The luteirn and Zeaxanthin protects the eyes and tissues to prevent cataracts and degeneration.
  • Vitamin A- boost your immune system
  • Potassium- prevent cardiovascular disease and hypertension
  • Zinc- bone density for osteoporosis, immune and reproductive health
  • Magnesium- relaxes the body and muscles, helps process calcium
  • Phytosterols can lower risk of prostate cancer.
  • May prevent kidney stones
  • L-tryptophan has a chemical compound that makes you happy!

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Recipe by Back To Organic at https://www.backtoorganic.com/homemade-pumpkin-puree/