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Pumpkin Puree

Low FODMAP Homemade Pumpkin Puree

Prep Time : 10 mins
Baking Time: 50 mins
Total Time : 1 hr
Servings: 300 grams
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Not sure if the canned pumpkin puree at your disposal qualifies as low FODMAP? Simply make your own. It's easy, incredibly tasty and works perfectly in all your pumpkin recipes that call for pumpkin puree.


  • 1 medium kabocha squash - aka Japanese pumpkin


  • Preheat the oven to 200°C / 400°F fan and line a baking sheet with parchment paper or lightly oil the bottom of a baking dish
  • Rinse and dry the kabocha squash. Carefully cut the squash in two and scoop out the seeds and the stringy bits.
  • Place the two squash halves cut-side-down on the baking sheet or the baking dish. Place in the oven and bake for about 45-60 minutes. The squash is done if it can be easily pierced with a knife and the flesh peels away from the skin.
  • Let the squash halves cool until you can safely handle them. Then scoop out the soft flesh and place it in a food processor. Process until it is very smooth. Alternatively, scoop the flesh into a bowl and blend with an immersion blender until smooth. If the squash is on the larger side, process the flesh in 2-3 batches.
  • Store the homemade pumpkin puree in airtight containers in the fridge for up to 1 week or freeze for up to 3 months.


Serving: 75g | Calories: 306kcal | Carbohydrates: 77g | Protein: 9g | Fat: 1g | Saturated Fat: 1g | Sodium: 36mg | Potassium: 3150mg | Fiber: 14g | Sugar: 20g | Vitamin A: 12303IU | Vitamin C: 111mg | Calcium: 252mg | Iron: 5mg
Course : Sauces, Dressings, Dips, Seasonings
Cuisine : American, European
Keyword : low fodmap pumpkin puree, pumpkin, pumpkin puree
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