This an easy recipe to make your own low FODMAP pumpkin puree. You can use pumpkin puree very well in baking recipes.

But with a few tasty additions, you also create a delicious mashed pumpkin side dish that you can serve at Thanksgiving or Christmas dinner. I give you instructions for both!

Is pumpkin low FODMAP?

Yes, pumpkin is low FODMAP. But only in limited quantities and it varies per type of pumpkin and how much you can eat.

You can read which types of pumpkin have been tested and how much you can eat in my blog about the FODMAP diet and pumpkin.

The kabocha pumpkin or Japanese pumpkin is low FODMAP in the largest quantity. The Monash app indicates that a portion of 75 grams is low FODMAP and that kabocha pumpkin contains an average amount of fructans from a portion of 162 grams.

So you can probably eat 125-150 grams per portion without any problems.

I also like to use the orange Hokkaido pumpkin and Muscat pumpkin that you see a lot in the Netherlands. These pumpkins have not been tested, but I have tested them for myself and it works well for me.

If you want to know how you react to products that have not (yet) been tested, it is best to test them for yourself. Because everyone reacts differently.

In the elimination phase, the kabocha pumpkin is the safest choice.

Using pumpkin puree in baking recipes

Many baking recipes for fall use pumpkin puree. In the United States, you can buy canned pumpkin puree, but here in the Netherlands, it is not available unfortunately.

Luckily you can also easily make pumpkin puree from scratch. I do this by roasting the pumpkin in the oven, letting it cool, and then scraping the soft pumpkin from the skin.

You then puree this in a food processor or with a hand blender and then you have pumpkin puree. Super easy!

You can use the pumpkin puree in one of these recipes:

• Low FODMAP pumpkin bread
• Low FODMAP pumpkin muffins
• Low FODMAP pumpkin granola
• Low FODMAP pumpkin pancakes
• Low FODMAP pumpkin pie
• Low FODMAP pumpkin cheesecake

Mashed pumpkin as a side dish

Pumpkin puree is also delicious as a side dish. For example, as a substitute for mashed potatoes. It is nice and light and immediately adds some extra vegetables to your meal.

Pumpkin puree is also an ideal side dish for Christmas dinner.

I find pumpkin puree extra tasty with a few additions. After I have pureed the pumpkin, I add a dash of lactose-free whipped cream, some parmesan cheese, pepper, and salt.

Then you have a delicious creamy puree!

Low FODMAP pumpkin puree / mashed pumpkin

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• Author: Karlijn
• Total Time: 1 hour 40 min
• Servings: 4 1x

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Description

A simple recipe to make low FODMAP pumpkin puree from scratch. Easy to use in baking recipes or to serve as a side dish as mashed pumpkin. Gluten-free.

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Ingredients

Scale 1x2x3x

• 1 pumpkin*
• A little olive oil to brush
• A dash of lactose-free whipped cream
• 20 g (3.5 tbsp) parmesan cheese
• Salt and pepper to taste

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Instructions

1. Preheat the oven to 200 degrees Celsius (392 F).
2. Cut the pumpkin in half and scoop out the seeds and threads with a spoon.
3. Brush the flesh of both halves of the pumpkin with a little olive oil.
4. Place the pumpkin halves with the flesh facing down on a baking sheet lined with baking paper.
5. Bake the pumpkin in the oven for about 30 minutes until the flesh is completely soft.
6. If you have a slightly larger pumpkin, this may take a little longer. Prick the flesh of the pumpkin with a fork to see if it is nice and soft.
7. Remove the pumpkin from the oven and let it cool for about 1 hour so that you can easily scoop the pumpkin out of the flesh afterwards.
8. Scoop the flesh from the skin of the pumpkin and put it in a food processor. Puree it until smooth. You can also do this with a hand blender.
9. Do you want to use the pumpkin puree in a baking recipe, such as this pumpkin bread? Then you can stop after this step, measure out the desired amount, and use it in the recipe.
10. But pumpkin puree is also delicious to serve as a side dish. To make mashed pumpkin as a side dish, you can now add a dash of lactose-free cream and 20 grams (3.5 tbsp) of Parmesan cheese. Stir this through the puree.
11. Taste the pumpkin puree and season with pepper, salt, and possibly some extra parmesan cheese. Serve immediately.

Notes

*The kabocha pumpkin or Japanese pumpkin is low FODMAP in the largest quantity. The Monash app indicates that a portion of 75 grams is low FODMAP and that kabocha pumpkin contains an average amount of fructans from a portion of 162 grams. So you can probably eat 125-150 grams per portion without any problems.

• Prep Time: 10 min
• Waiting Time: 1 hour
• Cook Time: 30 min
• Category: Diner
• Method: Oven
• Cuisine: American