How to Roast Pumpkin (DIY Pumpkin Puree)

by | Motivational Mondays

OCTOBER! Leaves changing, crisp breezes, haunted houses, and pumpkins are plenty. I know we all love pumpkins for their excellent carving capabilities, but did you also know that they’re really good for you?! And pumpkin pie doesn’t always start in a can ;-). Better than just a decorative Halloween candle holder or a delicious pie filling enjoyed only one season a year, pumpkin is highly nutrient-dense. Both the flesh and seeds are full of antioxidants, vitamins, and minerals, which provide many health-boosting nutrients.

Health Benefits of Pumpkin

Pumpkin is low in fat and calories and rich in disease-fighting nutrients such as:
  • Alpha-carotene
  • Beta-carotene
  • Fiber
  • Vitamins C and E
  • Potassium
  • Magnesium
  • Pantothenic acid
The alpha-carotene and beta-carotene are potent antioxidants found in pumpkin and are pro-vitamin A carotenoids, which means the body converts them to vitamin A. These nutrients promote healthy vision and ensure proper immune function. The beta-carotene in pumpkin may also reverse skin damage caused by the sun and act as an anti-inflammatory. Alpha-carotene is thought to slow aging, reduce the risk of developing cataracts, and prevent tumor growth.

Roasted Pumpkin

Who needs canned pumpkin when you can roast your own little pumpkin!


  • 1 pie pumpkin


  • Preheat oven to 300 degrees F (150 degrees C). Cut the pumpkin in half if using a larger pumpkin cut it into small manageable pieces, and cut off pith and seeds (wash seeds and allow to air dry to make roasted pumpkin seeds!).
  • Place cut pumpkin skin side up in a large roasting pan. Add 1/4 inch of water and bake uncovered for 1 hour or until tender. Remove from oven and allow the pumpkin to cool.
  • When cooled, peel away skin and mash or puree in a blender or food processor. Blend until creamy and smooth; you can add a splash of water if needed.
  • Use in any recipe that calls for canned puree pumpkin. I put pumpkin into my oatmeal with some brown sugar and pumpkin pie spice... YUMMY!


FYI – 1-15oz can of pumpkin = 1 3/4 cups.
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