Dairy-Free Creamy Mashed Pumpkin
Transform your side dish game with this irresistible Dairy-Free Creamy Mashed Pumpkin recipe! Perfectly roasted pumpkin gets blended to velvety perfection, with the addition of almond milk for a luscious dairy-free creaminess that’s light yet satisfying. Seasoned with fragrant garlic powder, a hint of nutmeg, and a sprinkle of fresh parsley, this dish packs bold autumnal flavors in every bite. Whether enjoyed as a comforting side or a stand-alone dish, its simple preparation and wholesome ingredients make it ideal for plant-based eaters and anyone seeking a healthier alternative to traditional mashed potatoes. Ready in under an hour, this seasonal favorite is sure to earn a permanent spot on your table.
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Recipe Information
Ingredients
- 2 pounds Pumpkin
- 2 tablespoons Olive oil
- 1 cup Almond milk
- 1 teaspoon Garlic powder
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 0.25 teaspoon Nutmeg
- 2 tablespoons Chopped fresh parsley
Instructions
Preheat your oven to 400°F (200°C).
Cut the pumpkin into large wedges and remove the seeds. You do not need to peel the pumpkin at this stage.
Drizzle the pumpkin wedges with olive oil, making sure to coat them evenly.
Place the pumpkin wedges on a baking sheet lined with parchment paper, skin-side down. Roast in the preheated oven for 30 to 35 minutes or until the flesh is very tender when pierced with a fork.
Remove the roasted pumpkin from the oven and let it cool slightly until it can be handled. Scoop out the flesh from the skin and discard the skin.
Transfer the pumpkin flesh to a large mixing bowl or a food processor. Add the almond milk, garlic powder, salt, black pepper, and nutmeg.
Mash the pumpkin with a potato masher or blend using the food processor until you reach your desired level of creaminess.
Adjust the seasoning to taste, adding more salt or pepper if needed.
Transfer the mashed pumpkin to a serving dish and sprinkle with chopped fresh parsley.
Serve warm as a side dish or enjoy as a cozy main on its own.
Nutrition Facts
Calories |
614 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.2 g | 41% | |
| Saturated Fat | 5.3 g | 26% | |
| Polyunsaturated Fat | 3.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1339 mg | 58% | |
| Total Carbohydrate | 81.2 g | 30% | |
| Dietary Fiber | 6.0 g | 21% | |
| Total Sugars | 42.8 g | ||
| Protein | 11.6 g | 23% | |
| Vitamin D | 2.0 mcg | 10% | |
| Calcium | 635 mg | 49% | |
| Iron | 9.6 mg | 53% | |
| Potassium | 3373 mg | 72% | |
*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.
