Jump to Recipe

Pumpkins are in their prime as the leaves change color and the air gets crisp. This fall favorite is not just for carving on Halloween; it’s also a versatile and delicious ingredient that can enhance both sweet and savory dishes. Whether you plan to make soups, salads, or even pumpkin pie, roasting a pumpkin is the best way to bring out its rich, caramelized flavors. It is surprisingly easy and so much better than anything you buy in a can! Scroll down for step-by-step instructions on How to Roast a Pumpkin.

It’s October here in NH; therefore, pie pumpkins (or sugar pumpkins) are in season and everywhere! While there are plenty in the grocery stores, I prefer to purchase mine at our local farmers market and local farm stands. This way, I can ensure we are purchasing fresh, local produce. This means it has spent less time traveling, and we are helping to support our local farmers. Growing up on a farm, I know firsthand how important this is (check out my about page). The more fresh the pumpkin, the better the flavor will be. A couple of our favorite pumpkin recipes are Pumpkin Dinner Rolls and Pumpkin Pie of course!

Ingredients

Two whole pumpkins on a cloth.

  • Sugar pumpkin (pie pumpkin) – while all pumpkins are edible, sugar pumpkins are used for cooking and baking as they are more pleasant tasting than a carving pumpkin (trust me, I made this mistake before!). They are generally smaller than a jack o’lantern, but can vary from very to small to medium size. Average weight depends on the variety, but typically are about 4-8lbs.

How to Roast a Pumpkin

Step 1 – Preheat oven to 350 degrees Fahrenheit. Prepare a baking sheet or pan by lining with parchment paper or brushing with oil to prevent sticking. 

Step 2 – Begin by using a sharp knife. Carefully slice the pumpkin in half. Using a large spoon, scoop out the membranes (stringy flesh) and seeds (save the seeds to roast!)

Step 3 – Brush the inside of the pumpkin with oil, either avocado, coconut, or olive oil. Depending on what you are using the cooked pumpkin for, you either sprinkle with salt and pepper or omit. Sweet dishes = omit. Savory = add. Note: we use fresh pumpkin a lot for baking and making our own dog treats. So for that purpose, we will not add salt or pepper. But when making soups or savory dishes, then salt and pepper is perfect to add!

Step 4 – Lay the pumpkin halves cut-side-down on the prepared baking sheet.

Step 5 – Place in the preheated oven and bake for 40 minutes to 50 minutes depending on the size of your pumpkin. The pumpkin is cooked when a fork can easily be inserted into the middle and is soft. 

Step 6 – Allow the pumpkin to cool before removing the skin which should pull off easily.

That’s it! It’s really that simple!

How to Store Cooked Pumpkin

Cooked pumpkin puree in three small clear plastic containers with lids to the side.

Store cooked pumpkin once it is cool, in an airtight container in the refrigerator for to 5 days. Or you can store in the freezer for up to three months in freezer bags or airtight freezer containers.

Pro tip – If you get take out, save those plastic containers! When we get Chinese, Thai or Indian food, they will often use small containers for the soups or liquids and have an airtight lid. I save and re-use them for freezer storage. The 8oz. containers are perfect for this purpose. Whenever you need to use pumpkin in a recipe, simply defrost and you have the exact measurement. 

Ways to Use Cooked Pumpkin

Here are just a few ways to use your freshly roasted pumpkin:

  • Pumpkin Bread
  • Pumpkin Pie
  • Pumpkin Rolls – make your own deliciously soft rolls that everyone will love!
  • Use in making your own dog treats/biscuits such as this favorite healthy recipe Pumpkin Dog Treat
  • Pumpkin Soup – check out this recipe for Squash Soup that you can interchange with this Pumpkin recipe
  • Serve as a side dish by pureeing the pumpkin with some butter, 1-2 teaspoons pure maple syrup, salt and pepper.

Nutritional Benefits of Pumpkin

Pumpkins are loaded with vitamins and minerals, but are particularly high in beta carotene which gives it that bright orange color. Beta carotene is an antioxidant that converts to Vitamin A in the body. 

Some health benefits may include reducing the risk of cancer, lung and heart disease, and aid in eye health.

Favorites Pumpkin Recipes

Frozen Pumpkin Dog Treats

Pumpkin Pie

Pumpkin Dinner Rolls

Pumpkin Dog Treats

Two pumpkin halves with seeds and membranes removed.

How to Roast a Pumpkin

Step-by-step instructions on how to cook a pumpkin while maintaining that rich flavor!
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Course: How to, Side Dish
Cuisine: American
Keyword: Healthy, Roasted Pumpkin, vegan
Prep Time: 5 minutes
Cook Time: 45 minutes
Servings: 8 cups
Calories: 44kcal
Author: hungrydanekitchen

Ingredients

  • 1 Pumpkin, whole sugar or pie pumpkin

Instructions

  • Preheat oven to 350 ℉. Prepare a baking sheet or pan by lining with parchment paper or brushing with oil to prevent sticking. 
  • Begin by using a sharp knife. Carefully slice the pumpkin in half. Using a large spoon, scoop out the membranes (stringy flesh) and seeds (save the seeds to roast!)
  • Brush the inside of the pumpkin with oil – either avocado, coconut, or olive oil. Depending on what you are using the cooked pumpkin for, you either sprinkle with salt and pepper or omit. Sweet dishes = omit. Savory = add.
  • Lay the pumpkin halves cut-side-down on the prepared baking sheet.
  • Place in the preheated oven and bake for 40 minutes to 50 minutes depending on the size of your pumpkin. The pumpkin is cooked when a fork can easily be inserted into the middle and is soft. 
  • Allow the pumpkin to cool before removing the skin which should pull off easily.
  • That's it! It's really that simple!
  • Enjoy!

Notes

Storage
Store cooked pumpkin once it is cool, in an airtight container in the refrigerator for to 5 days. Or you can store in the freezer for up to three months in freezer bags or airtight freezer containers.
 
Note: 
We use fresh pumpkin a lot for baking and making our own dog treats. So for that purpose, we will not add salt or pepper. But when making soups or savory dishes, then salt and pepper is perfect to add!

Nutrition

Serving: 8cups | Calories: 44kcal | Carbohydrates: 11g | Protein: 2g | Fat: 0.2g | Saturated Fat: 0.1g | Polyunsaturated Fat: 0.01g | Monounsaturated Fat: 0.02g | Sodium: 2mg | Potassium: 578mg | Fiber: 1g | Sugar: 5g | Vitamin A: 14472IU | Vitamin C: 15mg | Calcium: 36mg | Iron: 1mg

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