Mashed pumpkin has a creamy texture and delicate flavor. It's a delicious alternative to mashed potatoes or sweet potatoes.
This recipe makes six generous servings, and the leftovers are really good too - you can gently reheat them in the microwave.
I love pumpkins. And as much as I enjoy pumpkin pie or pumpkin muffins, I enjoy savory pumpkin dishes even more, and I make them quite often in the fall and winter.
This particular recipe is so good! It has a more delicate texture and flavor than mashed potatoes or mashed sweet potatoes. My entire family loves it. And just as important - leftovers are great too.
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Ingredients
You'll only need six simple ingredients to make this mashed pumpkin recipe. The exact measurements are listed in the recipe card below. Here's an overview of what you'll need:
Small pumpkin: The small ones, marketed as "sugar pumpkin," taste way better than the large ones.
Heavy cream: You'll only need ¼ cup, and it adds wonderful creaminess and flavor.
Grated Parmesan: Make sure you use finely grated, not coarsely shredded parmesan (there's a difference). The parmesan does a really good job of thickening the mash.
Minced garlic: Mince it by yourself or use the stuff that comes in a jar. Freshly minced is tastier, but jarred is obviously easier.
Kosher salt and black pepper: If using fine salt, you should reduce the amount you use, or the mash could come out too salty.
Instructions
Scroll down to the recipe card for detailed instructions. Here are the basic steps for making this recipe:
You start by cooking the pumpkin. One way to do that is to cut it in half and bake it in the oven. Another option is cubing the pumpkin and cooking it in the microwave.
Nest, mash the cooked pumpkin in your food processor with a little heavy cream, Parmesan, garlic, salt, and pepper. That's it!
I like to flavor this mash with garlic and Parmesan. And I add just enough heavy cream to achieve a smooth, creamy texture.
Expert tip
You should use small sugar pumpkins in this recipe. Large pumpkins have watery, stringy flesh and are not very flavorful. They're great for carving, not for eating.
Frequently asked questions
Yes! Sometimes, instead of baking it, I cut it into cubes and then microwave the cubes.
The recipe card below provides the full instructions for both options. I never tried microwaving the pumpkin whole (like I do with microwave spaghetti squash).
I strongly recommend using heavy cream. If you use milk, even whole milk, the mash can end up a bit watery.
Again, not recommended. In addition to adding flavor, dry-grated parmesan also improves the texture of this mash, making sure it's nice and thick and not thin and watery.
Variations
You can make a sweet version of this recipe by omitting the salt, pepper, garlic, and parmesan.
Instead, add a tablespoon of honey (real or sugar-free) and ½ teaspoon of ground cinnamon.
If you go this route, you might want to use 4 tablespoons of unsalted butter instead of heavy cream and perhaps mix in a tablespoon of coconut flour to help thicken the mash.
Serving suggestions
When I cook the pumpkin in the oven, I like to serve this side dish with main courses that I can cook in the same oven. So I often serve it with one of the following:
- Chicken leg quarters
- Parmesan-crusted chicken
- Baked cod
- Roasted rack of lamb
- Baked salmon
- Pan-fried salmon
Storing leftovers
Unlike mashed potatoes, one of the best things about this recipe is that leftovers keep very well in the fridge, in a sealed container, for 3-4 days. Gently reheat them in the microwave, covered, on 50% power.
Sometimes the mash becomes a bit too thick after 2-3 days in the fridge. So I simply stir in a bit more heavy cream, or even just water, to return it to the right consistency.
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Recipe Card
Mashed Pumpkin
Ingredients
- 1 small pumpkin 3 lb. whole, 2 lb. peeled and cleaned
- ¼ cup heavy cream
- ½ cup grated Parmesan (not shredded)
- 2 teaspoons minced fresh garlic
- 2 teaspoons Diamond Crystal kosher salt or 1 teaspoon fine salt
- ¼ teaspoon freshly ground black pepper
Instructions
- If using the oven for cooking the pumpkin, preheat it to 425°F, set an oven rack to the lowest position, and line a rimmed baking sheet with parchment paper.
- Wash and dry the pumpkin. Place it in the microwave and microwave it for one minute on each side to slightly soften.
- Using a very sharp chef’s knife and a back-and-forth sawing motion, cut a thin slice off the stem end. Place the pumpkin on this newly formed flat area and, again using a back-and-forth sawing motion, cut it in half.
- Use a large metal spoon to scoop out the seeds and the pulp, saving the seeds and washing them to make roasted pumpkin seeds if you wish.
Microwave method:
- Using a vegetable peeler, peel each of the pumpkin halves, then slice them into 1-inch-thick slices. Cube the slices into 1-inch cubes.
- Place the pumpkin cubes in a large, microwave-safe bowl. Cover and microwave on high for 15 minutes, stopping once to stir the pieces, until very tender.
- Drain. Add half of the pumpkin chunks to your food processor and process for a few seconds to reduce the volume. Add the second half and process for a few more seconds.
- Now add the heavy cream, parmesan, garlic, salt, and pepper. Process until smooth, about 1 minute, stopping once to scrape the sides with a spatula.
Oven method:
- After cutting the pumpkin in half, place the two halves cut-side-down on the prepared baking sheet. Roast the pumpkin until fork-tender, 30-40 minutes at 425°F.
- Using a large metal spoon, remove the cooked pumpkin flesh from the skin and place it in your food processor. Add the heavy cream, Parmesan, minced garlic, salt, and pepper. Process until smooth, about 1 minute, stopping once to scrape the sides with a spatula. Serve immediately.
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Nutrition per Serving
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Vered DeLeeuw, LL.M., CNC, has been following a low-carb real-food diet and blogging about it since 2011. She's a Certified Nutrition Coach (NASM-CNC), has taken courses at the Harvard School of Public Health, and has earned a Nutrition and Healthy Living Certificate from Cornell University. Her work has appeared in several major media outlets, including Healthline, HuffPost, Today, Women's Health, Shape, and Country Living. 
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