When you heft a sugar pumpkin at the Farmer’s Market, do you know what you’ll do with it? Well, when you make pumpkin puree, you’ll have a lot of options!

If you’ve got a recipe that calls for pumpkin puree, consider ditching the canned kind and making your own. It will make your pumpkin dishes taste fresher and more flavorful, plus you avoid any potentially harmful chemicals in the can lining, like BPA, BPS, and BPC. It’s easy and fast.

Pumpkin Puree Benefits

So here’s a quick breakdown:  one cup of mashed, cooked pumpkin provides over 200% DV of Vitamin A, which supports clear skin and healthy vision, and it also provides 11% of your daily recommended intake of fiber. (1)

So what are you waiting for? Here’s the recipe:

Pumpkin Puree

Prep: 10 min.
Cook: 20 min.
Total: 30 min.


1 sugar pie pumpkin (about 3-5 pounds)


Fill a large steamer pot with 1-2 inches of water and bring to a boil.

Meanwhile, slice off the stem of the pumpkin, then cut in half and scoop out the seeds. Discard or use the seeds in another recipe.

Slice the pumpkin into evenly sized pieces, about 1 cm wide. Place in the steamer basket on top of the pot, cover, and let steam for 20 minutes.

Depending on the size of your pumpkin and steamer basket, you may have to steam in two batches.

When the timer is up, the pumpkin flesh should be evenly colored and easily pierced with a fork. Wait for it to cool slightly so it’s easy to handle, then peel or slice off the skin and discard.

Place the pumpkin flesh in a bullet blender and blend until puree is formed, which should only take a few seconds.

If not using right away, store in an airtight container in the fridge. Should last up to 5 days.

Get the printable recipe and demo video here.


About the Author: Maria Marlowe is an Integrative Nutrition Health Coach who has helped thousands of people improve their health by optimizing their diet. She has created meal plans and programs to help you lose weight, clear up acne, and spend less time in the kitchen yet still eat healthy.

She has been featured in Vogue, The New York Times, NBC, Well + Good, and more. Her first book, The Real Food Grocery Guide, will teach you how to eat healthy without going broke.

Check out her site, www.mariamarlowe.com, or follow her on Instagram @MariaMarlowe and Facebook for more healthy recipes.