What Is Pumpkin and How Can I Use It?

If pumpkin has turned up in a recipe or caught your eye at the store, here's what you need to use it with confidence and how to choose it, cook it, store it, what to substitute, and 389 recipes to try it in.

What is pumpkin?

Pumpkin is a winter squash with sweet, orange flesh that's used in both savory and sweet dishes. It is not only for pies.

The flesh blends into soups, stews, and risottos, and its seeds roast into crunchy snacks. The flesh is naturally moist and holds its shape when cooked, making it a useful base for everything from breakfast porridge to holiday casseroles.

The most common variety is the sugar pumpkin. It is smaller and sweeter than the giant carving pumpkins. Those large ones are too stringy and watery for cooking. Look for small, firm pumpkins with deep orange skin and no soft spots.

Cooking With Pumpkin

Roast it whole or halved, skin on, at 375°F (190°C) for 45 to 60 minutes until the flesh is tender. Scoop out the flesh and puree it.

This is how I get the cleanest flavor. No added water. No steaming. Just dry heat concentrating the sugars.

I use it in place of mashed potatoes in shepherd’s pie. The sweetness balances the savory beef and gravy. The texture is smoother than potato.

Blend it with a little cream and nutmeg, and it becomes a silky base for pasta sauces.

Pumpkin puree replaces oil or butter in baked goods. Use it one-to-one in muffins, quick breads, and cakes. It adds moisture without greasiness. It cuts the sugar needed by 25%.

I use it in chocolate cake and nobody guesses it’s there.

Add it to oatmeal or porridge while it simmers. The flesh breaks down and thickens the dish naturally. Stir in cinnamon and a touch of maple syrup. It is a filling breakfast that tastes like dessert.

What Goes With Pumpkin

Its natural sweetness pairs with warm spices. Cinnamon, nutmeg, ginger, and cloves all work well.

But it also works with savory herbs. Rosemary, thyme, and sage bring out its earthiness. The earthiness of mushrooms and the saltiness of Parmesan both complement its mild flavor.

I use it with chicken thighs in a slow cooker. The pumpkin breaks down into a thick sauce that clings to the meat. Add a splash of apple cider vinegar at the end. It brightens the whole dish without making it taste tart.

In soups, it balances acidity. A pumpkin and tomato soup becomes richer and less sharp when you add pureed pumpkin. It is not a thickener. It is a flavor harmonizer.

For desserts, it is perfect with brown sugar, maple syrup, and vanilla. The seeds, roasted with salt and chili powder, make a snack that is better than popcorn.

Swaps and Alternatives

Butternut squash is the closest substitute. It has a similar texture and sweetness. It is slightly less earthy.

Use it one-to-one in any recipe calling for pumpkin.

Sweet potato works too, especially in baked goods and soups. It is sweeter and more fibrous. Reduce added sugar slightly.

It is a good swap when you need the color and body.

Carrots can replace pumpkin in savory applications. They are less sweet and have a different texture. But they add the same orange color and body to soups and stews.

Canned pumpkin puree works if you are short on time. Just make sure it is 100% pumpkin. Do not use "pumpkin pie filling" with added sugar and spices. I use it in a pinch, but fresh roasted tastes better.

Choosing and Keeping Pumpkin

Buy small sugar pumpkins. They are 4 to 6 inches across and feel heavy for their size. Avoid the big carving pumpkins. They are bred for size, not flavor. The flesh is watery and stringy.

Store whole pumpkins in a cool, dry place like a pantry. They keep for months. Once cut, wrap the pieces tightly in plastic and refrigerate. Use within a week.

To freeze, roast and puree the flesh first. Spoon into freezer bags and flatten them. They thaw quickly and keep for up to a year. I freeze three cups at a time. That is enough for one pie or two batches of muffins.

Pumpkin is not a fruit. It is a vegetable in cooking. Botanically, it is a fruit. But no one uses it like one. The seeds are the real fruit part. They are edible and delicious roasted.

The flesh is naturally low in fat and high in fiber. A cup of cooked pumpkin has 49 calories and 3 grams of fiber. It is rich in vitamin A. One serving gives you more than your daily need.

Nutrition

Where found

Pumpkin is usually found in the asian section or aisle of the grocery store or supermarket.

Food group

Pumpkin is a member of the Vegetables and Vegetable Products US Department of Agriculture nutritional food group.

How much does pumpkin weigh?

Related

Vegetables and Vegetable Products

In Chinese:

南瓜

British (UK) term:

Pumpkin

en français:

citrouille

en español:

calabaza

Recipes using pumpkin

There are 389 recipes that contain this ingredient.

Favorite Spiced Pumpkin Bread

Hands-off bread machine pumpkin bread spiced with pumpkin pie spice, yielding a tender yeast loaf with subtle sweetness and warm autumn flavor.

Nonfat Eggless Pumpkin Pie

Nonfat eggless pumpkin pie made with liquid egg substitute, evaporated skim milk, and brown sugar substitute. A diabetic-friendly Thanksgiving dessert with classic pumpkin pie spice.

Dave's Light Pumpkin Pie

Dave's light pumpkin pie uses artificial sweetener, skim milk, and nonfat evaporated milk for a holiday-classic flavor with significantly less fat and sugar. Thanksgiving dessert you can serve guilt-free.

Tradional Pumpkin Pie

Traditional pumpkin pie made with sweetened condensed milk, two eggs, pumpkin puree, and warming cinnamon, ginger, and nutmeg. The Eagle Brand classic that ends up on Thanksgiving tables for a reason.

Easy Frosty Gingesnap Pumpkin Pie

Frosty gingersnap pumpkin pie skips the oven entirely. A spicy gingersnap crust holds a frozen pumpkin-ice cream filling, ready to slice straight from the freezer for Thanksgiving dessert.

Karen's Pumpkin Pie

Karen's pumpkin pie uses fresh roasted pumpkin, heavy cream, brown sugar, warm spices, and a splash of whiskey for the richest holiday pie. From-scratch Thanksgiving classic.

Best Pumpkin Chocolate Chip Cookies

Soft pumpkin chocolate chip cookies with cinnamon and a tender, cake-like crumb. A fall favorite that turns one cup of pumpkin puree into 36 chewy, spiced cookies.

Light Pumpkin Pie

Light pumpkin pie sweetened with brown sugar, honey, and low-calorie sweetener, blended with non-fat milk for a creamy custard that skips the heavy cream without losing the warm ginger-cinnamon-nutmeg punch.

Jason's Pumpkin Pie

Pumpkin pie deepened with brown sugar and a warming hit of mace, ginger, and clove. Evaporated milk gives the custard its silky, sliceable set, while a hot oven start locks in that classic glossy top.

Holiday Vegan Pumpkin Pie

A vegan pumpkin pie with a silky tofu-set custard, spiced with cinnamon, ginger and mace and sweetened with molasses, in a flaky from-scratch crust. An egg- and dairy-free holiday classic.

My Pumpkin Pie

Pumpkin pie with pan-browned pumpkin for deeper caramelized flavor and a sugar-flour barrier under the custard that keeps the crust crisp. Holiday classic, reimagined.

Delicious Pumpkin Waffles

Fluffy pumpkin spice waffles with warm cinnamon, allspice, and ginger folded into a tender batter. Top with toasted pecans and maple syrup for an autumn breakfast worth waking up for.

Japanese Pumpkin Frittata Served with Bush Tomato Chutney

Japanese-style Frittata seasoned with Australian native spices and served with Australian Bush Tomato Chutney.

Pumpkin or Squash Pie

Vegan pumpkin or squash pie with silken tofu, honey or maple, molasses, and a hint of coriander and almond extract. Egg-free and dairy-free, with custard-like texture from blended tofu.

Pleasure's Pumpkin Pie

Pleasure's Pumpkin Pie: a lighter Thanksgiving pie made with whipped egg whites and skim evaporated milk, packed with cinnamon, ginger, nutmeg, and allspice for classic fall warmth.

Very Pumpkin Whoopie Pies

Pumpkin whoopie pies sandwich pillowy spiced pumpkin cookies around fluffy vanilla filling. A New England fall classic with cinnamon, ginger, and clove warmth in every bite.

Harvest Time Pumpkin Soup

Harvest time pumpkin soup: creamy pureed pumpkin, potato, and carrot enriched with butter and a savory splash of soy sauce, finished with sour cream and chives. A velvety vegetarian autumn bowl.

Cool & Creamy Pumpkin Pie

Cool and creamy pumpkin pie folds whipped cream into a butterscotch-pudding pumpkin filling spiced with cinnamon, ginger, and nutmeg, then chills in a cinnamon-sugar-glazed crust. A no-bake pumpkin pie that skips the oven entirely.

Quick Pumpkin Muffins

Enjoy the Autumn season with these scrumptious muffins that don't take long to make!

Delicious Cream of Pumpkin Soup

Cream of pumpkin soup with coriander, curry powder, and a finishing drizzle of walnut oil. Smooth, golden, and ready in an hour using fresh or canned pumpkin.

Very Moist Pumpkin Pie

A very moist, custardy pumpkin pie spiced with cinnamon, ginger, nutmeg and clove. Lightened up with sugar substitute and skim milk for a lighter slice on the Thanksgiving table.

Pumpkin & Chickpea Soup

Pumpkin and chickpea soup with caramelized onions, fresh pumpkin, soaked chickpeas, and a hint of honey. Hearty vegan, high-fibre soup ready in an hour.

Peter's Cream of Pumpkin Soup

Cream of pumpkin soup with fresh or canned pumpkin pureed with onions, celery, garlic, and thyme, finished with cottage cheese for silky body. Lighter take on a Thanksgiving classic.

Kitty's Pumpkin Pie

Pumpkin pie spiked with a half cup of whiskey for grown-up depth, made with canned pumpkin and warm cinnamon, ginger, and clove. A boozy holiday classic that bakes into two custardy pies.

Easy Pumpkin Nut Pie

Pumpkin nut pie baked in a buttery nut cookie crust with brown sugar, warm spices, and evaporated milk. Topped with brown sugar whipped cream for a nuttier twist on the holiday classic.

All 389 recipes