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Mashed Keto Pumpkin

Mashed Keto Pumpkin {Low-Carb}

PER 1/2 cup: Calories 265 | Fat 22.5 | Carbohydrates 11 | Fiber 1 | Net Carbohydrates 15.6 | Protein 4

Each year, pumpkin is the bell of the ball all October. Then November 1st comes, and it’s eleven months before you hear about it again.

That’s a shame. Pumpkin is tasty, nutritious and, yes, decorative. It’s also a great veggie for low-carb or keto dieters, as a low-carb substitute for sweet potatoes. 

Serve as part of your keto Christmas dinner menu, alongside keto stuffing and cauliflower mashed potatoes. Top off your meal with delicious No-Bake Keto Pumpkin Cheesecake

We promise this low-carb keto mashed pumpkin recipe is one you’ll love. Pumpkin won’t just be associated with Halloween in your household next year!

Read Also: Keto During the Holidays: 10 Tips to Help You Stay in Ketosis

Go straight to recipe

Mashed Keto Pumpkin

How to Prepare and Cook Pumpkin

Don’t confuse the laborious process of carving a pumpkin with cooking it. If you want to remove the seeds you can. Or, eat them as a snack! 

You don’t have to cut off the top off the pumpkin and scoop out every last bit. You can if you want, but it’s not required.

Instead, you’ll just need to cut it up into large chunks and boil. The hot water will soften the pumpkin, making it easier to cook and eventually mash.

And the rest of the ingredients in this mashed keto pumpkin recipe are simple. Mince garlic, cut chives, pour the cream and sprinkle spices and seasoning. That’s it. Prep time is 20 minutes or less—so don’t worry. 

Now, let’s look at why you should be eating pumpkin. You might be surprised at how good it is for you!

Mashed Keto Pumpkin

3 Health Benefits Of Pumpkin

Orange isn’t just the new black—it’s also the color of the newest vegetable you’re going to want to make all the time. Here are three cases for making pumpkin a part of your diet:

  • It’s full of beta carotene: That orange color comes largely from beta carotene, an antioxidant found in abundance in pumpkin[*]. If for some reason you could only consume one antioxidant for the rest of your life, beta carotene would be a great choice. It lowers your risk of cancer, heart disease, stroke, type 2 diabetes, and obesity, as well as improves immune cell function[*].
  • May reduce your risk of high blood pressure: Studies show consuming pumpkin can help lower blood pressure, one of the key predictors of heart disease[*]. Since people with high blood pressure are more at risk, eating lots of nutrient-dense veggies that help lower your risk is always a good idea.
  • It’s anti-inflammatory: More and more, scientists are concluding that prolonged inflammation in the body is the breeding ground for many of the worst diseases that plague Americans[*]. This is one reason low-carb diets like keto, which have been proven to reduce inflammation, have become so popular. And pumpkin, as it turns out, is an anti-inflammatory veggie[*]. Removing processed and sugary foods from your diet and eating pumpkin may help reduce your risk of disease and make your body feel healthier.

Now that you’re up to speed on the health benefits of pumpkin, let’s dive into the recipe.

Easy Mashed Keto Pumpkin Recipe

Mashed Keto Pumpkin

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Ingredients:

Preparation:

  1. In a large pot, bring water to a boil and season with salt. Boil the pumpkin pieces until they are soft throughout.
  2. Drain the water and mash using a potato masher. If there is extra water, let the mashed pumpkin sit in the pot until the water evaporates.
  3. In a medium saucepan, melt the butter and toss in the cumin seeds and minced garlic.
  4. Once the garlic takes on some color, add in the heavy cream. Bring to a simmer and add half the chives.
  5. Slowly stir the mixture into the mashed pumpkin. Make sure it is well incorporated and allow for excess moisture to evaporate.
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