Nutrition Facts for High protein creamy mashed pumpkin

High Protein Creamy Mashed Pumpkin

Elevate your side dish game with this High Protein Creamy Mashed Pumpkin recipe—a nutrient-packed twist on a classic comfort food! Featuring naturally sweet and velvety pumpkin, protein-rich tofu, and a hint of savory depth from nutritional yeast, this dish achieves a perfectly creamy texture while offering a healthy boost of plant-based protein. Infused with aromatic garlic and fresh sage sautéed in olive oil, and lightly spiced with cayenne for a gentle kick, it's a flavorful powerhouse that's ideal for health-conscious eaters. With just a handful of wholesome ingredients and minimal prep time, this high-protein mashed pumpkin is perfect for weeknight dinners, meal prep, or as a nutritious alternative for your holiday table. Enjoy it warm, topped with a sprinkle of fresh herbs for an elegant, guilt-free indulgence!

Nutriscore Rating: 75/100
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Image of High Protein Creamy Mashed Pumpkin
Prep Time:15 mins
Cook Time:30 mins
Total Time:45 mins
Servings: 4

Ingredients

  • 800 g pumpkin, peeled and diced
  • 200 g protein-rich tofu, crumbled
  • 250 ml unsweetened almond milk
  • 3 tbsp nutritional yeast
  • 2 tbsp olive oil
  • 2 cloves garlic, minced
  • 1 tbsp fresh sage, chopped
  • 1 tsp salt
  • 0.5 tsp black pepper
  • 0.25 tsp cayenne pepper

Directions

Step 1

Bring a large pot of salted water to a boil over medium-high heat.

Step 2

Add the diced pumpkin to the boiling water and cook for about 20 minutes or until tender.

Step 3

While the pumpkin is cooking, heat the olive oil in a small skillet over medium heat.

Step 4

Add the minced garlic to the skillet and sauté for about 2 minutes until fragrant.

Step 5

Add the chopped sage, salt, black pepper, and cayenne pepper to the skillet and cook for another minute before removing it from the heat.

Step 6

Once the pumpkin is cooked, drain the water thoroughly and return the pumpkin to the pot.

Step 7

Add the crumbled tofu to the pot with the cooked pumpkin.

Step 8

Pour in the unsweetened almond milk and add the nutritional yeast.

Step 9

Mash the pumpkin and tofu together using a potato masher or an immersion blender until smooth and creamy.

Step 10

Mix in the sautéed garlic and sage mixture into the mashed pumpkin, stirring well to combine.

Step 11

Taste and adjust seasoning if necessary.

Step 12

Serve the mashed pumpkin warm, garnished with additional sage leaves if desired.

Nutrition Facts

Serving size (1315.1g)
Amount per serving % Daily Value*
Calories 864.0
Total Fat 48.4g 0%
Saturated Fat 7.5g 0%
Polyunsaturated Fat 3.4g
Cholesterol 0mg 0%
Sodium 2569.8mg 0%
Total Carbohydrate 70.5g 0%
Dietary Fiber 8.6g 0%
Total Sugars 23.7g
Protein 50.6g 0%
Vitamin D 92.8IU 0%
Calcium 1333.5mg 0%
Iron 20.0mg 0%
Potassium 3637.0mg 0%
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 47.3%
Protein: 22.0%
Carbs: 30.7%