Low Fat Creamy Mashed Pumpkin
Transform your side dish game with this irresistible Low Fat Creamy Mashed Pumpkin recipe—an elegant yet wholesome twist on traditional comfort food. Made with fresh pumpkin, a touch of low-fat milk, and minimal butter, this dish delivers rich, velvety creaminess without the extra calories. Warm notes of ground nutmeg and a hint of black pepper elevate its flavor, making it an ideal choice for health-conscious eaters or anyone craving a cozy autumn-inspired side. Ready in under an hour, this light yet indulgent recipe is perfect for everyday meals or special occasions. Serve it as a vibrant, nutrient-packed accompaniment to roasted meats, holiday feasts, or vegetarian mains.
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Recipe Information
Ingredients
- 4 cups pumpkin
- 1 cup low-fat milk
- 2 tablespoons unsalted butter
- 0.5 teaspoon salt
- 0.25 teaspoon ground black pepper
- 0.25 teaspoon ground nutmeg
Instructions
Prepare the pumpkin by peeling it, removing the seeds, and cutting it into small chunks.
Place the pumpkin chunks in a large pot and add enough water to cover them.
Bring the pot to a boil over high heat, then reduce the heat to medium-low. Cover and simmer for about 20 minutes or until the pumpkin is very tender.
Drain the boiled pumpkin chunks thoroughly and return them to the pot.
In a separate small saucepan, warm the low-fat milk over low heat until just hot but not boiling.
Using a potato masher or hand blender, mash the drained pumpkin in the pot until smooth.
Gradually add the warmed milk to the mashed pumpkin, stirring continuously to combine.
Stir in the unsalted butter, salt, ground black pepper, and ground nutmeg, mixing until the ingredients are well incorporated and the mash is smooth and creamy.
Taste and adjust seasoning if necessary.
Serve the creamy mashed pumpkin hot, garnished with a little extra ground nutmeg if desired.
Nutrition Facts
Calories |
576 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.2 g | 39% | |
| Saturated Fat | 17.5 g | 88% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 81 mg | 27% | |
| Sodium | 1314 mg | 57% | |
| Total Carbohydrate | 73.6 g | 27% | |
| Dietary Fiber | 5.0 g | 18% | |
| Total Sugars | 37.7 g | ||
| Protein | 17.8 g | 36% | |
| Vitamin D | 2.5 mcg | 13% | |
| Calcium | 510 mg | 39% | |
| Iron | 7.8 mg | 43% | |
| Potassium | 3253 mg | 69% | |
*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.
