Makes 4 to 6 cups

The amount it makes will vary considerably depending on the size of your sugar pumpkin, so make it and measure it before you commit to any particular recipe, to be sure you have enough.


  • 1 medium-sized sugar pumpkin (around 3 to 5 pounds)
  • Non-stick avocado, olive, or coconut oil spray


  1. Pre-heat oven to 400 degrees.
  2. Using a large sharp chef’s knife, cut sugar pumpkin in half from stem to base. Place the pieces in a colander over your sink.
  3. Using a large spoon, scrape out the pumpkin seeds and pulp and discard. (You can separate the seeds from the pulp, rinse, dry, toss with a little olive oil, sprinkle with salt, and roast until crispy.)
  4. Using non-stick avocado or coconut spray, spray the inner flesh and outer skin surfaces. Place the pumpkin flesh side down on a non-stick baking sheet and roast for 20 to 30 minutes. Check frequently after 20 minutes to ensure the pumpkin is not burning.
  5. After 30 minutes, remove the pumpkin from the oven. Using tongs, flip the pumpkin so it is flesh-side up. Pierce the flesh with a fork to test doneness. The flesh should be tender and easily pierced.
  6. Set aside the pumpkin to cool for 20 to 30 minutes. Once cooled, peel away the skin from the flesh by hand. Place the flesh in a food processor or high-speed blender and pulse until it is smooth with no chunks. If you want to be sure it is extra smooth, blend it for a full two minutes in a high-speed blender, adding a little bit of water if necessary so it blends easily.
  7. Use, refrigerate, or freeze puree in one-cup containers for future use. The puree will last for about a week in a tightly covered container in the refrigerator.
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