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Additional Info

Net Carbs: 6 g | % Carbs: 15.4 % | % Protein: 15.4 % | % Fat: 69.2 % | SmartPoints: 7

Values

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
)

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Nut-Free Kid Friendly Vegetarian One Pan

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.

Jump to:

What is the best pumpkin to cook with?
How to make pumpkin puree recipes
Can you freeze pumpkin casserole?
How many net carbs are in savory pumpkin casserole?
What else can I make with pumpkin?
Savory Pumpkin Casserole

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.

For another great savory dish, try baked pumpkin.

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First Published: August 27, 2017…

Last Updated: October 1, 2019