• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
The Hint of Rosemary
  • Breakfast
    • Smoothie Bowls
    • Smoothies
  • Gut Healing Drinks
    • Coffee
  • Healthy Desserts
    • No-Bake Treats
    • Cookies
  • Shop
  • Subscribe
menu icon
go to homepage
  • Breakfast
  • Smoothies
  • Sourdough
  • Shop!
  • Subscribe
    • Facebook
    • Instagram
    • Pinterest
    • YouTube
  • subscribe
    search icon
    Homepage link
    • Breakfast
    • Smoothies
    • Sourdough
    • Shop!
    • Subscribe
    • Facebook
    • Instagram
    • Pinterest
    • YouTube
  • ×
    • travel to Jordan cover photo Petra
      Travel to Jordan
    • Homemade cough syrup cover photo
      Natural Cough Syrup Recipe
    • Gut healthy kale salad recipe
      Gut Healthy Kale Salad
    • Gut healthy bone broth recipe photo
      Gut Healthy Bone Broth
    • Raspberry cheesecake chia seed pudding recipe cover photo
      Raspberry Cheesecake Chia Pudding
    • Lebanese Strawberry Avocado Cocktail Recipe Cover Photo
      Lebanese Smoothie with Avocado
    • Cinnamon Caramel Cream Cold Brew
    • Healthy frozen Greek yogurt bars recipe
      Frozen Greek Yogurt Bars
    • White chocolate macadamia cream cold brew recipe
      White Chocolate Macadamia Cream Cold Brew
    • Dunkin iced caramel coffee recipe
      Dunkin Iced Caramel Coffee Recipe
    • Pomegranate chicken recipe
      Persian Pomegranate Chicken Bake
    • homemade iced caramel macchiato recipe
      Iced Caramel Macchiato Recipe (Dunkin & Starbucks)
    Home » Dessert

    How to make your own pumpkin puree

    Published: Oct 7, 2020 · Modified: May 9, 2025

    Jump to Recipe Print Recipe

    Homemade pumpkin puree. The days of canned pumpkin puree will be long gone once you learn how to make your own pumpkin puree in an instant pot!

    My Homemade Pumpkin Puree Recipe is:

    • 1 ingredient
    • Healthy for you
    • Good for gut health
    • Easy to make
    • Naturally gluten free, dairy free, and vegan

    Love baking and want to truly take your healthy baking up a notch? Read my full No Discard Sourdough Starter Guide for Beginners! You can use sourdough starter in everything from cookies to cakes, breads, and so much more!

    WHY SHOULD YOU LEARN HOW TO MAKE YOUR OWN INSTANT POT PUMPKIN PUREE?

    1. It's easy
    2. It's fresh
    3. And, it's cheaper!
    4. It's made without an oven too!

    Who knows how long canned pumpkin has been sitting on the store shelves.. has it been in that can for 1 year, 2 years, 3?? Not that there is anything wrong with canned food, especially when you buy from BPA free cans and it is organic.. but I always say the fresher the better.

    Homemade pumpkin puree is made with fresh local pumpkins. I love buying a bunch of pie pumpkins locally at the farmers market. I just learned about "cured" squash. Basically, if the farmer lets it sit out in the sun for a couple of days, the skin will get really though and allow you to store the squash for months to last you through the winter. And you know what that means, fresh pumpkin puree all winter long!

    make your own pumpkin puree

    HEALTH BENEFITS OF PUMPKINS

    Pumpkins are amazing for your health! They contain fiber, vitamin A, vitamin C, potassium, copper, manganese, vitamin B2, vitamin E, and iron!

    Pumpkins are also high in disease and inflammation fighting antioxidants! Antioxidants are also important in the cold weather because they help to boost your immune system.

    WHAT'S IN MY PUMPKIN PUREE RECIPE

    1. Fresh local pumpkin

    And that's it!

    If you do buy canned pumpkin, make sure of a few things:

    1. The can is BPA free
    2. It is organic pumpkin
    3. There are no sweeteners or preservatives added

    But, hopefully this post will inspire you to make your own pumpkin puree because it is so so easy!

    TIPS FOR MAKING THE BEST HOMEMADE PUMPKIN PUREE IN YOUR INSTANT POT

    USE A PIE PUMPKIN. Pie pumpkins are much sweeter than carving pumpkins and will give any pumpkin puree recipe a ton more flavor.

    CUT PIE PUMPKIN INTO QUARTERS. This way, your pumpkin will cook and cool much faster. And it will fit into your instant pot better!

    USE NATURAL RELEASE ON INSTANT POT THEN QUICK RELEASE. Let the pressure out quickly after your pumpkin is steamed to help pumpkin cool off fast.

    ALLOW PUMPKIN TO COOL BEFORE SCOOPING OUT THE FLESH. You can place the instant pot pan into an ice bath for even faster cooling.

    TOOLS YOU WILL NEED TO MAKE YOUR OWN PUMPKIN PUREE

    1. Steamer, like an instant pot or a pressure cooker

    2. Immersion blender

    3. Tongs

    And of course, a sharp knife, cutting board, and spoon for cutting and de-seeing your pumpkin before you steam it!

    HOW TO MAKE YOUR OWN PUMPKIN PUREE

    Select a pie pumpkin. Pie pumpkins are the small round pumpkins and are usually labelled "pie pumpkins." You could use a giant carving pumpkin here, but the pumpkin flavor will not be as strong.

    Wash the outside of the pumpkin well. You don't want any dirt to end up on the inside of your pumpkin, and then in your puree!

    Cut the pumpkin in half. Scrape the flesh and seeds out of each side of the pumpkin. Don't throw the pumpkin seeds away! They are very delicious roasted in the oven.

    How to make pumpkin spice roasted pumpkin seeds

    2 pumpkin halves with seeds scraped out of 1 half

    Cut each pumpkin half in half again so that you have 4 pieces of pumpkin. If your pumpkin has a stem, remove and discard it.

    Place the 4 pumpkin pieces in your instant pot or pressure cooker. Fill the pot with ~1.5-2 inches of water.

    Set the instant pot to the pressure cook on high setting for 10 minutes, with the valve set to sealing if you are using an instant pot. Once it is done cooking, you can switch the top of your instant pot venting to release the pressure and steam quickly.

    Once the pumpkin is done steaming, allow it to cool slightly before removing the skin.

    Next, very carefully scrape the flesh of the pumpkin from the skin into a separate bowl.

    Finally, use an immersion blender to puree the pumpkin.

    make your own pumpkin puree

    It should be completely smooth:

    make your own pumpkin puree

    And that's it! Use it immediately in a yummy pumpkin recipe, or store it to use later!

    make your own pumpkin puree

    HOW TO STORE HOMEMADE PUMPKIN PUREE

    1. In the fridge for up to a week.
    2. In the freezer for months! If you store it in the freezer, make sure to use a freezer bag, or a freezer friendly container.

    FAQ'S

    Frequently asked questions about homemade instant pot pumpkin puree.

    WHAT ARE GOOD PUMPKIN PUREE DESSERT RECIPES?

    1. Pumpkin Spice Energy Balls
    2. Healthy Pumpkin Pie (Dairy Free, Refined Sugar Free)
    3. Almond Flour Pumpkin Chocolate Chip Muffins
    4. Pumpkin Spice Truffles

    IS PUMPKIN PUREE OKAY FOR BABY?

    Yes! Pureed pumpkin is an excellent and healthy first food for your baby. Just make sure to follow the 3 day rule and don't introduce anything else after the pumpkin puree to make sure baby is not allergic.

    More Healthy Baked Dessert Recipes you're going to love!

    • Pumpkin Cinnamon Rolls
    • Squash Apple Bake
    • Healthy Apple Crisp
    • Healthy Pumpkin Pie
    • Healthy Chocolate Pudding Pie
    • Healthy Apple Pie Cheesecake
    • Healthy Banana Cream Pie
    • Almond Flour Pie Crust
    • Wheat Flour Pie Crust
    • Gluten Free Pie Crust

    If you try my  Healthy Homemade Pumpkin Puree Recipe, please let me know your thoughts by leaving a rating and comment below! Ready for more? Subscribe to my newsletter or follow along on Pinterest, Instagram, Facebook, and Youtube!

    make your own pumpkin puree

    Homemade Pumpkin Puree Instant Pot

    It is so easy to make your own pumpkin puree at home in your instant pot! Homemade pumpkin puree is money saving, and healthy! Pick up a few extra pie pumpkins at the market or grocery store to make your own for all your pumpkin puree recipes.
    5 from 1 vote
    Print Recipe Pin Recipe
    Prep Time 10 minutes mins
    Cook Time 10 minutes mins
    cooling time 10 minutes mins
    Total Time 30 minutes mins
    Course baking
    Cuisine American
    Servings 4 cups
    Calories 30 kcal

    Equipment

    • Pressure cooker or instant pot
    • Immersion blender

    Ingredients
      

    • 1 pie pumpkin
    • cinnamon optional

    Instructions
     

    Preparing the pumpkin:

    • Wash the outside of the pie pumpkin very well.
    • Slice the pumpkin in half and scrape the seeds out. Save the seeds to roast!
    • Cut each half of pumpkin in half again so that you have 4 pieces of pumpkin.
      Remove the stem if possible.

    Steaming the pumpkin:

    • Add the 4 pieces of pumpkin to your instant pot or pressure cooker. Add 1.5-2 inches of water at the bottom. Add optional cinnamon.
      Cook on high for 10 minutes.
      If using an instant pot: turn the steam valve to sealing on the instant pot.
      Use venting (quick release) to release the pressure quickly once the pumpkin is done cooking.
    • Once it is done, remove the lid and allow the pumpkin to cool for ~10 minutes.

    Puree the pumpkin:

    • Scrape the pumpkin flesh from the pumpkin skin into a separate bowl. Discard the skin.
      NOTE: do this very gently or you will end up with tiny bits of pumpkin skin to pick out!
    • Use an immersion blender to puree the pumpkin flesh completely.

    Store the pumpkin puree:

    • Store in the fridge for up to a week or in the freezer for up to 3 months.
      Enjoy all the pumpkin recipes!

    Notes

    Nutritional information is only an estimate. The accuracy of the nutritional information for any recipe on this site is not guaranteed.

    Nutrition

    Serving: 1cupCalories: 30kcalProtein: 1.2gPotassium: 394mgFiber: 0.6g
    Keyword instantpotpumpkinpuree, instantpotrecipe, pumpkin, pumpkindessert, pumpkinpuree, pumpkinrecipe
    Tried this recipe?Let us know how it was!

    More Healthy Baked Dessert Recipes!

    • Butternut squash apple bake recipe cover photo
      Squash Apple Bake with Delicious Topping
    • Pistachio cardamom cupcake recipe
      Pistachio Cardamom Cupcakes
    • Healthy pumpkin cinnamon roll recipe
      Healthy Pumpkin Cinnamon Rolls
    • Healthy pumpkin brownies recipe
      Healthy Pumpkin Brownies (Flourless!)

    Reader Interactions

    5 from 1 vote (1 rating without comment)

    Leave me a comment!

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    Rosemary Squires registered dietitian of the hint of rosemary blog

    Hi, I'm Rosemary, a registered dietitian and proud mom to a lively toddler. Back in 2015, I launched Hint of Rosemary to share my genuine passion for delicious and enjoyable healthy eating.

    In our home, I celebrate the delightful fusion of American and Jordanian cuisines, drawing inspiration from the rich tapestry of Arabic cuisine, and striving to create a harmonious blend of cultures. My hope is that you'll find inspiration here and, above all, savor every bite.

    More about me →

    Popular

    • Healthy Weight loss smoothie recipe photo
      Weight Loss Smoothie
    • Spanish iced latte recipe
      Spanish Iced Latte
    • Your complete guide to cooking Arabic food at home
      Cooking Arabic Food: The Complete Guide
    • pineapple mango strawberry peach smoothie bowl
      How to Make a Thick Smoothie Bowl
    • sourdough starter in a mason jar
      No Discard Sourdough Starter
    • homemade iced caramel macchiato recipe
      Iced Caramel Macchiato Recipe (Dunkin & Starbucks)
    • Healthy cookie dough bar recipe
      Healthy Dessert Recipes!
    • Gut healthy bone broth recipe photo
      Gut Healthy Bone Broth
    • strawberry smoothie bowl no banana thick
      Strawberry Smoothie Bowl No Banana
    • thick Mango smoothie bowl recipe photo
      Mango Smoothie Bowl No Banana
    • acai smoothie bowl without banana
      Acai Smoothie Bowl without Banana
    • Dragon-fruit-banana-smoothie-bowl-recipe
      Dragon Fruit Smoothie Bowl

    Footer

    ↑ back to top

    About

    • About me
    • Privacy Policy
    • Disclaimer

    Newsletter

    • Sign Up! for emails and updates

    Contact

    • Contact me
    • Nutrition Services

    As an Amazon Associate I earn from qualifying purchases.

    Optimized for speed with 🤍

    Copyright © 2025 THEHINTOFROSEMARY

    Rate This Recipe

    Your vote:




    A rating is required
    A name is required
    An email is required

    Recipe Ratings without Comment

    Something went wrong. Please try again.