Whole30 Creamy Mashed Pumpkin
Discover the ultimate comfort food makeover with this Whole30 Creamy Mashed Pumpkin recipe—an irresistible side dish that’s both paleo-friendly and packed with creamy goodness. Featuring the natural sweetness of roasted pumpkin, this mash is elevated with velvety coconut milk and rich ghee, delivering a luscious texture while staying dairy-free. Fragrant notes of garlic powder, onion powder, and a touch of nutmeg bring out warm, savory flavors, making it perfect for cozy autumn evenings or holiday gatherings. With just 15 minutes of prep and simple roasting and stovetop techniques, this nutrient-dense dish is easy to make and brimming with seasonal charm. Serve it alongside your favorite grilled protein or use it as a base for hearty Whole30 meals—it’s wholesome, delicious, and guaranteed to satisfy! Keywords: Whole30 mashed pumpkin, creamy pumpkin side dish, paleo pumpkin recipe, healthy autumn recipe.
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Recipe Information
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
Instructions
Preheat the oven to 400°F (200°C).
Cut the pumpkin in half and remove the seeds and stringy fibers.
Place the pumpkin halves cut side down on a baking sheet lined with parchment paper.
Roast in the preheated oven for 25-30 minutes, or until the pumpkin flesh is tender and can be easily pierced with a fork.
Let the pumpkin cool slightly, then scoop the flesh out into a bowl, discarding the skins.
In a medium-sized saucepan over medium heat, melt the ghee.
Add the roasted pumpkin flesh to the saucepan and mash with a potato masher or use an immersion blender for a smoother texture.
Stir in the coconut milk, garlic powder, onion powder, nutmeg, salt, and black pepper.
Cook the mixture over low heat for about 5 minutes, stirring occasionally until it's heated through and creamy.
Taste and adjust seasoning if necessary.
Serve warm as a side dish or a base for other Whole30 meals.
Nutrition Facts
Calories |
562 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 29.4 g | 38% | |
| Saturated Fat | 18.7 g | 94% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 80 mg | 27% | |
| Sodium | 1212 mg | 53% | |
| Total Carbohydrate | 74.3 g | 27% | |
| Dietary Fiber | 5.4 g | 19% | |
| Total Sugars | 33.9 g | ||
| Protein | 9.9 g | 20% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 215 mg | 17% | |
| Iron | 7.6 mg | 42% | |
| Potassium | 3250 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.
