Whole30 Creamy Mashed Pumpkin
Indulge in the wholesome, velvety goodness of Whole30 Creamy Mashed Pumpkin, a comforting side dish that brings fall flavors to life while staying entirely compliant with your Whole30 goals. Featuring roasted pumpkin as the star ingredient, this recipe achieves its creamy texture with coconut milk and ghee, offering a dairy-free alternative that doesn't skimp on richness. Infused with warm notes of nutmeg, garlic, and onion powder, this dish has a subtle depth of flavor that pairs beautifully with savory proteins or seasonal salads. Ready in just 45 minutes, it’s simple to prepare yet elegantly satisfying, making it a must-try for your next Whole30 meal plan. Perfect for cozy weeknight dinners or as a healthier addition to holiday gatherings!
Try SnapCalorie's FREE AI assisted nutrition tracking free in the App store or on Android.
Scan with your phone to download!
Ingredients
- 2 pounds pumpkin
- 2 tablespoons ghee
- 0.5 cup coconut milk
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 0.25 teaspoon nutmeg
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Directions
Step 1
Preheat the oven to 400°F (200°C).
Step 2
Cut the pumpkin in half and remove the seeds and stringy fibers.
Step 3
Place the pumpkin halves cut side down on a baking sheet lined with parchment paper.
Step 4
Roast in the preheated oven for 25-30 minutes, or until the pumpkin flesh is tender and can be easily pierced with a fork.
Step 5
Let the pumpkin cool slightly, then scoop the flesh out into a bowl, discarding the skins.
Step 6
In a medium-sized saucepan over medium heat, melt the ghee.
Step 7
Add the roasted pumpkin flesh to the saucepan and mash with a potato masher or use an immersion blender for a smoother texture.
Step 8
Stir in the coconut milk, garlic powder, onion powder, nutmeg, salt, and black pepper.
Step 9
Cook the mixture over low heat for about 5 minutes, stirring occasionally until it's heated through and creamy.
Step 10
Taste and adjust seasoning if necessary.
Step 11
Serve warm as a side dish or a base for other Whole30 meals.
Nutrition Facts
| Serving size | (1064.7g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 561.6 |
| Total Fat 29.4g | 0% |
| Saturated Fat 18.7g | 0% |
| Cholesterol 80mg | 0% |
| Sodium 1212.2mg | 0% |
| Total Carbohydrate 74.3g | 0% |
| Dietary Fiber 5.4g | 0% |
| Total Sugars 33.9g | |
| Protein 9.9g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 215.3mg | 0% |
| Iron 7.6mg | 0% |
| Potassium 3250.1mg | 0% |
Source of Calories