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Sugar Pumpkin Puree

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– raw, vegan, gluten-free, nut-free –

I tend to use pumpkin puree in many of my recipes, especially in those that roll around during the holiday season.  I have done write-ups within recipes on how to make raw pumpkin puree but never a post by itself.  I figured it was time to do so because it can seem a bit daunting to some, much like nut butters.

I am here to put your fears to rest.  The only requirement is that you need a high-powered blender to get the result of a smooth and creamy puree.   Because I don’t want to overburden either machine, I use both my food processor and blender for this process.  Start the puree process in the food processor, breaking it down a rice size, then from there, I transferred to the high-powered blender to make it creamy.

The process is straightforward; I am going to ask you to trust me on this.  If pumpkins are not in season, you can use canned pumpkin.  Or better yet, when the season rolls around, and sugar pumpkins are in abundance… you can make the puree and freeze it for future use.

Fresh food is always the most optimal way to enjoy fruit or veggies, but I don’t feel that there is anything wrong with occasionally partaking of frozen or canned.  The main thing is to choose organic, BPA -free cans. I am not a huge proponent of using canned foods, but I feel that it is important to share these options because we are at all different stages of our journeys when it comes to our food.  Also, depending on where you live, it plays a significant impact on what is readily available.   I am only here to encourage you to do your best with what you have.

If you have a difficult time digesting raw pumpkin, you can always steam or roast them.   Keep in mind that the recipe I am sharing is a pure pumpkin puree, I purposely didn’t add any spices or sweeteners.  That way, you can add your own when using it in different recipes. The measurements that I provided below are just guidelines, and since we are not adding any other ingredients, I can get away with that. hehe



  1. Wash and dry the sugar pumpkin.
  2. With a sharp knife, cut the top and bottom off of the pumpkin.
    • Make sure that the cutting board beneath it is stable. Wet a dishrag, ring out the water and lay it flat under the cutting board, this will prevent it from slipping.
  3. Remove the pumpkin skin either with a knife or potato peeler. Some surfaces are tougher than others, so use the best-suited utensil.
  4. Cut the pumpkin in half and scoop out the seeds. Save those.  Toss with seasonings and dehydrate!  Great, healthy snack.
  5. Now cut into long wedges about 1″ wide.  Then dice it crosswise into small cubes.  About 1×1″ is best.
    • Place 2-4 cups of cubes in the food processor and process until it reaches a rice-sized texture — place in a bowl.
    • Repeat this process until all the pumpkin has been riced.
    • The amount you can do at one time will depend on the size of the food processor and the size of the pumpkin that you started with.
  6. Once all the pumpkin is riced, transfer 4-6 cups worth to the high-powered blender.
    • I used my Vitamix with the tamper.  I quickly turned the blender to high speed, and with a rapid movement of plunging the tamper, it only took about 30 seconds to have a creamy puree.
  7. Repeat this entire process until you have used up all of the pumpkins.
  8. Use within 3-5 days.
  9. To freeze;  divide the puree into 1 cup servings, put in zip lock bags, remove as much air as possible, press flat, stack, and freeze.  Your pumpkin should keep for 6-12 months. To use thaw your pumpkin puree in the refrigerator overnight.

19 thoughts on “Sugar Pumpkin Puree

  1. jenn says:

    Yum! Thank you and I can’t wait to try it!

  2. Kathy Samhuri says:

    Hi Amie Sue,

    I loved reading about making pumpkin puree. Last week I made the filling from your recipe for Pumpkin Spice Cheesecake. I put it in small dessert bowls and served it as pumpkin mousse. Delicious!

    Love your website, and recipes, techniques and stories. Thanks for your enthusiasm, and sharing with us.

    • amie-sue says:

      Thank you Kathy… my passion is health and sharing what I learn along the way. I just LOVE pumpkins and always swoon when this time of the year rolls around. :) Have a blessed weekend, amie sue

  3. Randie says:

    Amie Sue, I love what you’re doing for the “gourmet” raw foods world. I also am interested in contacting you privately through email if that’s possible. I have some questions I’d like to ask. Best regards, Randie

  4. Roxana says:

    Hi Amie Sue, What is the make of your food processor? Are you happy with it? i’m browsing through different makes and slowly losing my mind reading reviews, comparing watts, BPA-free containers or warranties.


  5. Sandra Maes says:

    Hi Amie Sue, your website is so inspiring, thank you for that! I just made the pumpkin puree for the first time, to make the Nomato Spaghetti.
    The only thing is that I have some left and I never throw food away. So my question is, what are the options for using the leftovers in a main recipe or lunch?
    Thank you for your response! Have a lovely evening. Sandra

    • amie-sue says:

      Hello Sandra,

      What did you think of the Nomato Spaghetti? :) Thank you for trying my recipe.

      What do you have left over, the pumpkin puree of spaghetti? Just want to make sure we are on the same page. :) If you are referring to the pumpkin puree… you can freeze it for future use, add it to a smoothie, add a little sweetener and pumpkin spice and eat as a pudding / dessert. Add to soaked oats for a breakfast along with some sweetener and seasoning… the possibilities are quite endless. ;) Have a great day Sandra. amie sue

  6. Angela hill says:

    Ok Amy Sue, I finally finished peeling and seeding my sugar pumpkin. Takes me a bit longer probably than most due to arthritis issues, but I’m determined to make these awesome recipes of yours. My family is so excited when I’m in the kitchen. They know now if I’m in the kitchen with my tablet, I’m on your website. So taken a break (it was quite a struggle,then it’s on to the next step! looking forward to smoothies, pies and cakes. This is my family’s favorite time of year, so we’re going to have lots of fun ((or I am) exploring seasonal recipe’s from your collection! Happy holidays to you and your family. Thanks for all you do.

    • amie-sue says:

      Bless your heart Angela. I am sure this was quite an accomplishment with the arthritis in your hands! I loved how you shared about being on the kitchen tablet. hehe I hope that you enjoy all the wonderful recipes that you can make from the pumpkin puree. Keep me posted and stay rested! This is my favorite season too… so warm and loving. :) hugs, amie sue

  7. Wendy says:

    Do you have to soak sugar pumpkin seeds before dehydrating them? Thanks!

  8. Anne Audette says:

    Great way to remove air prior to refrigeration or freezing the pumpkin puree-

  9. onebearheart says:

    pumpkin season is here and u have many recipes i can’t wait to try!
    i have a question.. is there a reason u recommend sugar pumpkin? i bought one at farmers mkt along with a butternut and hubbard squash. all r prepared to use yet the sugar pumpkin is least orange and sweet. so again, wondering benefit over using sugar pumpkin for these recipes.. thanks!

    • amie-sue says:

      Good evening Onebearheart,

      It’s pumpkin season just lovely?!! I just got two myself yesterday and can’t wait to dig into them. :) You can use any pumpkin or squash that you want. Due to the limited types that I seem to find locally, I find the sugar pumpkin the best. But if you know of others, by all means use them. :)

      Blessings, amie sue

      • onebearheart says:

        thanks amie sue! i made ur pumpkin maple butter today with part sugar pumpkin; butternut and hubbard squash. it was grand! if u ever run across kabocha squash; get it! my very fave, dark orange ; sweet; thick flesh. yum! thank as all ways for all!! xx

        • amie-sue says:

          Oh YES! I LOVE kabocha squash. I have only had it baked… thank you for reminding me. :) So happy that you are enjoying the recipe and thanks for the feed-back. Blessings, amie sue

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