Savory pumpkin recipes like this pumpkin casserole are fantastic for a keto-friendly, holiday side dish. With its savory herb topping, the casserole will pair beautifully with a holiday turkey or ham.
What is the best pumpkin to cook with?
If you want a quick and easy solution, canned pumpkin is definitely the way to go with this pumpkin casserole. However, you can also make your own pumpkin puree.
When selecting a pumpkin to bake with, you don’t use the same criteria as selecting a jack-o-lantern pumpkin. The decorating pumpkins are large, but have watery, stringy flesh that will never give you the smooth texture you want in a side dish.
Instead, use sugar or pie pumpkins, which are small and circular. These pumpkins are sweeter and have a less grainy texture.
Here are a few other tips to help you find the best pumpkin in the patch:
- A well attached, dry, brown stem is a sign of a healthy, fully mature pumpkin
- Avoid any pumpkins with cuts, bruises or soft spots
- Press the bottom of the pumpkin to be sure it is still solid
- Store them in a cool dry place until you are ready to use them
How to make pumpkin puree recipes
If you want to use real pumpkin rather than canned, you will have to make pumpkin puree first. What you purchase in a can is pumpkin puree so it’s fine to substitute if you don’t have time or access to whole pumpkins. The beauty of canned or frozen pumpkin is that you don’t have to wait until the pumpkin harvest to make this amazing pumpkin side dish.
If you are starting with a whole pumpkin, this is how to make pumpkin puree:
- Cut the whole pumpkin in half then in fourths.
- Scoop out the seeds (don’t throw them away - they taste great roasted!)
- Put the pumpkin quarters in a roasting pan, skin side down.
- Add a little water to the pan.
- Bake at 300 degrees for about an hour. Test it with a knife for doneness
- Allow to cool and the skin will just pull away from the flesh. While the skin is edible, it tends to be too tough to be enjoyable.
- Cut it into chunks and puree in a food processor until smooth.
Refrigerate for five to seven days or freeze for up to a year.
Can you freeze pumpkin casserole?
Pumpkin is a squash, and just like other vegetables in that family, it can be frozen.
You can also freeze this casserole. After it has cooled, store it in an airtight container. Place it in the refrigerator, where it should last three to five days. Frozen pumpkin casserole will last up to two months.
How many net carbs are in savory pumpkin casserole?
This pumpkin casserole spotlights the healthy bright orange flesh of this seasonal food.
There are carbohydrates in pumpkin, but the glycemic load is low because of the fiber it also contains.
One of the most impressive benefits of pumpkin is the high concentration of beta carotene. The bright orange color of the flesh is an indication of this nutrient.
Beta carotene is an antioxidant that is necessary for heart health, vision, strong teeth and glowing skin.
Pumpkin also delivers vitamin K, copper, vitamin C, iron and other important minerals.
All of these nutritional benefits make pumpkin casserole a great snack or side dish for anyone on a low carb or keto diet. There are just 6 net carbs in one serving!
What else can I make with pumpkin?
This pumpkin casserole will make you want pumpkin dishes all year long. If you made and froze your pumpkin puree, you have a nice stash to add to meals and baked goods all year long.
Or keep a can in your pantry, ready to add a nutritional, low carb boost to a dish. After you have mastered this savory pumpkin casserole recipe, try pumpkin in these other dishes, too.
- Low Carb Smoothies
- Pumpkin muffins
- Low Carb Dip
- Pumpkin chili
- Low carb pumpkin cheesecake
- Cream cheese pancakes
For another great savory dish, try baked pumpkin.
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Savory Pumpkin Casserole
- ¼ teaspoon salt
- 3 cloves garlic
- 2 large eggs
- ½ cup heavy cream
- 15 ounces pumpkin puree
- 6 tablespoons ricotta cheese
- 2 tablespoons Parmesan cheese
- ½ teaspoon rosemary dried
- ½ teaspoon sage dried
- ½ teaspoon thyme dried
- Combine salt, garlic, eggs, and cream with whisk.
- Whisk in the pumpkin puree and spread mixture into casserole dish (I used a 7x11 pan).
- Spoon ricotta cheese over pumpkin mixture then sprinkle with Parmesan cheese, rosemary, sage, and thyme.
- Bake at 350°F for 25-30 minutes. Sprinkle on additional Parmesan and salt for each serving if desired.
Low Carb Sweeteners | Keto Sweetener Conversion Chart
Array ( [serving_size] => 1 [calories] => 160 [carbohydrates] => 8 [protein] => 6 [fat] => 12 [saturated_fat] => 7 [polyunsaturated_fat] => 1 [monounsaturated_fat] => 3 [cholesterol] => 98 [sodium] => 171 [potassium] => 291 [fiber] => 2 [sugar] => 3 [vitamin_a] => 6400 [vitamin_c] => 3.3 [calcium] => 100 [iron] => 1.3 [serving_unit] => slice )
Notes on Nutritional Information
Nutritional information for the recipe is provided as a courtesy and is approximate only. We cannot guarantee the accuracy of the nutritional information given for any recipe on this site. Erythritol carbs are not included in carb counts as it has been shown not to impact blood sugar. Net carbs are the total carbs minus fiber.
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This looks amazing... I just think it needs a crunch factor for texture ? Maybe some low carb breadcrumbs or even added bacon top or roasted pecans
Either toasted pecans or crispy bacon would be amazing on top!
I did a test run- it’s like soup!!! Followed recipe to the T.
Put back in oven- another 30 min- finally set.. smells good, hope it is!
I'm thinking this dish can be made as a substitute for the sweet potato dish many (except me) like for the holidays. By adding Keto maple syrup to the main part, then topping it with spices like, cinnamon, nutmeg, pumpkin pie spice, etc., it might do just that. Not sure if adding the ricotta cheese would give it that marshmello effect or not. Not sure what to use or if just leave it off. Just a suggestion.
Can I substitute sour cream instead of the ricotta? My mate doesn't like cheese?
It might work, but I haven't tested it that way so I can't say for sure.
I substituted cottage cheese for the ricotta and it came out fantastic!
Would like more of ur low carb Keto recipes
The Low Carb Yum 5-Ingredient Keto Cookbook will be released in April 2020 and will have tons of new recipes!
Followed your recipe and now trying to find a was ay to save it or maybe flush it. My husband doesn't like it either! Sorry!
It's not for everyone. Maybe some spices?
I liked this convenient fall dish add is. A friend suggested it could use a crust for texture. I made it again with Pilsbury Crescent Roll dough unrolled on the bottom of the pan and did the rest of the recipe as shown. Liked it even more. Still convenient. Just adds to the texture a little bit.
Thanks for sharing that crust. I'm thinking a Fathead dough crust might work for low carb.
This looks wonderful. You asked for favorite savory pumpkin recipes. I had a can of pumpkin, so I used much the same formula with eggs and evaporated milk instead of cream. Then I just added cumin , salt and pepper and cayenne to taste. You can sprinkle it with a mexican blend grated cheese! Kind of a mexican twist and my family liked it!
Thanks so much for sharing. Sounds delicious.
I subbed fat free cream cheese for the cream, put it all in the food processor, and it came out fantastic!!!!!!!!!!!!
So delicious alongside pork belly, pork shoulder, pork anything. Yumm.
Really enjoyed the casserole! Thanks for the recipe! We subbed salt, powdered onion, garlic, and thyme to mimic a Jamaican soup I had once. It was pretty good, but next time I'll add some pepper to kick up the heat. A really awesome base recipe you could take in lots of directions. So appreciate your work on it!
Absolutely! I'm always changing up the spice blend.
I loved this recipe! Thank you!
This Pumpkin Casserole looks quite healthy. One thing some people should consider is that consumption of more natural foods of the Earth will help purify their colon and provide the necessary fiber to keep a colon healthy. I believe personally Pumpkin does just that. And the good thing about making Pumpkin Casserole is that people are getting the necessary fibers and nutrients in them to not only keep their colons in good health, but also stimulate their metabolism to move faster which subliminally promotes healthy and long-term weight loss.
Thank you for posting a thought provoking food blog. 🙂
Interesting thoughts. I never knew that about pumpkin.
Thanks for the recipe, and especially thanks for using dried herbs. It's so much easier (and cheaper) to have at hand than all different kinds of fresh herbs! Saves me trying to convert "a few sprigs of thyme" to something I can measure out with my dried herbs 🙂
I love fresh herbs, but hate that storage is much tougher. That's why I typically use the dried ones.