Whole30 Creamy Pumpkin Mash
Elevate your fall-inspired side dish game with this Whole30 Creamy Pumpkin Mash, a rich and satisfying recipe that's as wholesome as it is delicious. Made with velvety pumpkin puree blended with creamy coconut milk and a touch of ghee, this dairy-free, paleo-friendly mash is bursting with warm, savory flavors from garlic powder, onion powder, and a hint of nutmeg. Perfect for holiday dinners or weeknight meals, this 25-minute recipe is not only quick and simple but also a nutrient-packed crowd-pleaser. Garnished with fresh parsley for a bright finish, this low-carb pumpkin mash pairs beautifully with roasted meats or serves as a standout plant-based offering. Healthy, comforting, and irresistibly creamy—this Whole30-approved dish is guaranteed to impress!
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Ingredients
- 2 cups pumpkin puree
- 1 cup coconut milk
- 2 tablespoons ghee
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 0.5 teaspoon nutmeg
- 0.5 teaspoon salt
- 0.25 teaspoon ground black pepper
- 2 tablespoons parsley
Directions
Step 1
Begin by placing a medium saucepan over medium heat.
Step 2
Add ghee to the saucepan and let it melt completely.
Step 3
Once the ghee has melted, stir in the pumpkin puree and coconut milk.
Step 4
Mix well to combine the ingredients until smooth and creamy.
Step 5
Add in the garlic powder, onion powder, nutmeg, salt, and ground black pepper.
Step 6
Continue to stir, ensuring that all the spices are evenly distributed throughout the pumpkin mix.
Step 7
Let the mixture simmer gently for about 10-15 minutes, stirring occasionally to prevent sticking or burning.
Step 8
Once the mash has thickened and is heated through, taste and adjust the seasoning if needed.
Step 9
Remove from heat and transfer the creamy pumpkin mash to a serving bowl.
Step 10
Garnish with freshly chopped parsley before serving.
Nutrition Facts
| Serving size | (775.6g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 648.9 |
| Total Fat 42.8g | 0% |
| Saturated Fat 22.5g | 0% |
| Polyunsaturated Fat 3.8g | |
| Cholesterol 89.8mg | 0% |
| Sodium 1290.3mg | 0% |
| Total Carbohydrate 65.1g | 0% |
| Dietary Fiber 15.0g | 0% |
| Total Sugars 32.7g | |
| Protein 6.4g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 170.7mg | 0% |
| Iron 7.5mg | 0% |
| Potassium 1297.2mg | 0% |
Source of Calories