It’s pumpkin season y’all! The days are getting shorter, the temperature is getting colder and fall is right around the corner. So we’ll be making a lot of pumpkin recipes (that are keto friendly of course) to match the season.

You can buy pumpkin puree in a can, which is pretty easy, but fresh is always best.

The amount of portions you will get depends on the size of your pumpkin of course. You can store homemade pumpkin puree in food-safe containers in the fridge for up to 1 week or freeze for up to 3 months.

Nutrition: 1 cup of pumpkin puree

Calories: 49 kcal | Carbohydrates: 12 g | Fiber: 3 g | Net Carbs: 9 g |Protein: 2 g | Fat: 0.2 g


  • 1 pumpkin
  • 1 tablespoon of Himalayan salt


  1. Start by rinsing the pumpkin and cut the pumpkin in half. You will need a sharp knife or a bread knife. Be careful when you do the cutting.
  2. Preheat the oven at 400 degrees °F / 200°C and line a baking sheet with parchment paper.
  3.  Scoop out the pumpkin seeds and any stringy flesh.
  4. Place the pumpkin with the cut side down on the parchment paper.
  5. Bake until the pumpkin can easily be pierced with a knife in several places and the flesh is pulling away from the skin, 45 to 60 minutes.
  6. You can now easily crave out the soft flesh from the pumpkin.
  7. Place the soft flesh in a foodprocessor (a handmixer will do also), add Himalayan salt and mix about 3-6 minutes until you have a smooth puree.


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