From The Exclusive Collection of FREE Plant-Based Recipes

By Plant-Based Nutrition Professional Chef Susy • Designed For Effortless Weight Loss & Weight Maintenance

Plant-Based Pumpkin Purée

Name: Plant-Based Pumpkin Puree
Prep time: 10 min
Cook time: 40 min
Total time: 50 min
Yield: 6
Cuisine: Worldwide
Ingredients: 1 Small Cooking Pumpkin (sugar pumpkin) (see Tip 1)

This homemade, plant-based pumpkin purée is made with just ONE ingredient (yes, really!) and can be used in everything from morning oats to hearty curries. Ready to purée your way through autumn? Jump to the easiest (and most delicious) recipe out there 🧡

Prep Time: 10 Mins | Cook Time: 40 Mins

Total Time: 50 Mins | Servings: Adjustable

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It’s no secret that I absolutely love pumpkin recipes—and it seems everyone else does too at this time of the year. Whenever pumpkin season comes around, I want to use them for as many recipes as possible… pumpkin overnight oats, pumpkin chickpea curry, pumpkin pancakes, and whatnot.

But there’s a problem. All recipes call for pumpkin purée. Of course, you can use canned pumpkin, but there are some concerns in terms of flavour and quality. And everything tastes so much better from scratch anyway.

So, here I am, with a simple homemade plant-based pumpkin purée recipe. It tastes so good, and requires ONLY one ingredient.

Why This Recipe Works

Flexible

This easy homemade pumpkin purée recipe works for all different types of pumpkins (even winter squashes, like acorn squash or butternut squash). So if you’ve just gotten back from a pumpkin patch, and you have too many pumpkins, make purée! Even better, pack the puree in lovely jars and gift it to your loved ones 🧡

Easy

Pumpkin purée can be made in both the air fryer and the oven, so whichever method is easier for you works. Either way, it only takes 20 minutes!

Healthy

I’ve only used pumpkin as the sole ingredient for this recipe. So you’re certain that the purée is free from added sugars or preservatives. It’s also…

Gluten-free
Oil-free
Low-calorie
Super delicious

Recipe Ingredient Notes

What notes? You just need a pumpkin 😜

Now… you might be wondering, “Which pumpkin variety?” I get you. It’s hard to decide with the tons of options available in this season. I’d suggest you go for a sweet pumpkin variety, and definitely avoid using carving pumpkins. They taste bland, and the texture isn’t as appealing either.

You will find sweet pumpkins in your local market, typically labelled “baking pumpkin” or “sugar pumpkin.” I love Kabocha pumpkins. They’re so sweet (and flavourful). Hokkaido pumpkin is another absolute favourite because I can puree its peel along. Butternut squash also works very well (it’s available throughout the year), but you need to remove the peel here. I’ve tried the recipe with pie pumpkin and nutmeg pumpkin, too. You see, almost all varieties will work. However, the texture of the puree will vary with the pumpkin type, so it’s best if you try different options to figure out the one you like the most.

Tip: You can also choose the pumpkin variety based on a specific recipe you have in mind. Are you, for example, preparing pumpkin puree for a dessert like pumpkin pancakes? Sugar pumpkins would be your best bet. Or, are you using pumpkin purée for savoury pumpkin recipes, like pumpkin chickpea curry? You’d be better off with Kabocha pumpkin.

Tools Required

Air Fryer or Oven
Sharp Knife
High-speed Blender

How to Make Vegan Pumpkin Purée

Air Fryer Method

Air-fry the whole pumpkin at 200°C (390°F) for 25-30 minutes, checking periodically to ensure it doesn't overcook. Bake until soft enough to cut. Scoop out the seeds (See Tip 1👇🏼) and blend into a purée.

Oven Method

You can still make pumpkin purée, even if you don’t have an air-fryer—or if you simply prefer using an oven instead. Bake the pumpkin in your oven at 200°C (390°F) for 30-45 minutes, or until soft enough to cut. Blend into a purée, and there’s that. Your vegan pumpkin purée is ready. Use it, store it, or pack it away into jars to make for a cute Thanksgiving gift.

Variations, Ideas & Notes

There’s not much to be substituted (because there’s only one ingredient 😆), but I’ve got some yummy optional add-ons you can try for a different flavour profile.

Nutmeg (a classic pumpkin spice!)
Cinnamon
Maple syrup
Salt and black pepper
Coconut milk (for extra richness)
Rosemary

Notes

A 4-6 pound pumpkin will yield around 4 cups of purée. So, depending on how much purée you want to make, you may need to double, triple, or quadruple the recipe as needed (the instructions and servings options are on the recipe card👇🏼).

Pro Tips to Make Plant-Based Pumpkin Purée

Don’t discard the pumpkin seeds. Rinse, dry, and toss with some salt or spices, then roast at 175°C (350°F) for 10-15 minutes for a crunchy snack or salad topping (like tabbouleh salad).
If you’re in a hurry, you can cut the pumpkin in half. This reduces cooking time.
Before removing the pumpkin from the air-fryer (or oven), poke it with a fork to check if it’s fully done. If the fork doesn’t glide into the flesh easily, give it a few more minutes.
Allow the pumpkin to cool slightly before blending. You don’t want to create a mess with a steaming and splattering purée.
You can strain the purée through cheesecloth for an ultra-smooth texture—a tip particularly helpful if you’re using your purée in a dessert.
If you’re adding any of the optional add-ons, incorporate them while the purée is still warm to make sure the flavours meld beautifully.

Frequently Asked Questions

How do I know if my pumpkin is ripe?

Look for the signs like—

Hollow sound when tapped
Deep, uniform colour (usually orange)
Hard skin (shouldn’t have an indentation when you press your fingernail into it)
Withered, dry stem (should have changed its colour from green to brown)
Heavy

How to serve plant-based pumpkin purée?

You’re gonna run out of pumpkin purée, but never on ideas on how to enjoy it.

Add to a smoothie
Mix into overnight pumpkin oats
Spread on toast
Use in pumpkin pancakes
Enjoy in pasta sauce
Stir into pumpkin chickpea curry

…or, simplest of all, sprinkle some salt over the purée, grab a spoon, and dig in!

How to store vegan pumpkin purée?

Store the purée (in a glass jar) in the refrigerator for about 4 to 6 days (I bet it won’t last that long, though). Or freeze it for up to 3 months. Tip—When freezing the purée, add it into serving-size jars, so you can thaw and enjoy whenever needed.

Can I leave the pumpkin skin on for purée?

Yes! Some varieties like Hokkaido have edible skin, adding extra fiber. Otherwise, peel for a smoother texture.

What’s the best way to cook pumpkin for purée?

Bake in the oven at 200°C (390°F) for 30-45 minutes or air-fry for 25-30 minutes until soft, then blend.

Did You Like The Recipe?

Your kitchen has probably started to smell like all the amazing fall scents—or have you pinned the recipe to save it for later? Leave a ⭐⭐⭐⭐⭐ rating on the recipe card—and don’t forget to tag me @vegan.susy on Instagram to show me your 👩🏻‍🍳MasterChef creation 🤗

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