How to Cook Bake Roast a Real Pumpkin

Discover the ultimate guide on *How to Cook, Bake, and Roast a Real Pumpkin* and elevate your fall cooking game! This simple yet rewarding recipe transforms a fresh sugar pumpkin into tender, caramelized perfection, ideal for soups, pies, or a silky pumpkin purée. With just three ingredients—pumpkin, olive oil, and a pinch of salt—this method highlights the natural sweetness of pumpkin while keeping things easy and delicious. The step-by-step instructions include roasting the pumpkin cut-side down to lock in moisture and achieve a perfectly soft texture, ready to scoop and enjoy. Whether you're meal-prepping for holiday desserts or creating a wholesome weekday side dish, this method ensures your roasted pumpkin is irresistibly flavorful and versatile.

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 1 medium-sized (about 2-4 lbs) Sugar pumpkin (also known as pie pumpkin)
• 1 tablespoon Olive oil
• 0.25 teaspoon Salt

Directions

Step 1

Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper for easy cleanup.

Step 2

Rinse the pumpkin under cool water to remove any dirt, then pat it dry with a clean towel.

Step 3

Using a sharp chef’s knife, carefully cut the pumpkin in half from top to bottom. Scoop out the seeds and stringy pulp using a spoon. Save the pumpkin seeds if you’d like to roast them later.

Step 4

Brush the cut sides of the pumpkin halves with olive oil to lightly coat them, and sprinkle with salt for flavor.

Step 5

Place the pumpkin halves cut-side down on the prepared baking sheet to help them steam and soften while roasting.

Step 6

Bake in the preheated oven for 40-50 minutes, or until the flesh is tender and easily pierced with a fork.

Step 7

Remove the pumpkin from the oven and allow it to cool for 10-15 minutes, or until it’s safe to handle.

Step 8

Using a spoon, scoop the flesh out of the skin into a bowl. Discard the skin.

Step 9

For smooth textures like pumpkin purée, transfer the flesh to a blender or food processor and blend until smooth.

Step 10

Use immediately in your favorite recipes or store the roasted pumpkin in an airtight container in the fridge for up to 5 days or freeze for up to 3 months.

Nutrition Facts

Serving size	(469.1g)

Amount per serving	% Daily Value*
Calories	216.7

Total Fat 14.4g	0%
Saturated Fat 2.4g	0%
Polyunsaturated Fat 1.3g
Cholesterol 0mg	0%
Sodium 594.0mg	0%
Total Carbohydrate 22.2g	0%
Dietary Fiber 5.6g	0%
Total Sugars 9.3g
Protein 3.7g	0%

Vitamin D 0IU	0%
Calcium 68.6mg	0%
Iron 2.7mg	0%
Potassium 1044.3mg	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: 55.6%

Protein: 6.3%

Carbs: 38.1%