Instant Pot Pumpkin Puree (Whole Pumpkin, No Cutting)

How to Make Pumpkin Puree in the Instant Pot

The hardest part of making pumpkin puree is cutting a raw pumpkin. So don’t! Put the whole pie pumpkin in your Instant Pot, pressure cook it, and it comes out so soft it splits open on its own. The flesh scrapes right off the skin with a spatula.

If you’d rather set it and forget it, I also have a slow cooker pumpkin puree method on Healthy Slow Cooking. Use the Instant Pot method when you want puree sooner.

Why Make Your Own Pumpkin Puree?

• It’s cheaper. A pie pumpkin often costs less than a can of organic pumpkin and gives you a lot more. A can holds about 1½ cups; one pie pumpkin usually gives you 3 to 6 cups.
• No knife wrestling. The pumpkin goes in whole.
• One ingredient, no oil. It’s just pumpkin.
• It freezes beautifully. Stock up while pie pumpkins are in season.

Which Pumpkin to Buy

Look for pie pumpkins, also called sugar pumpkins. They have thick walls of flesh, so you get far more puree than from a carving pumpkin. Big jack-o’-lantern pumpkins are edible, but there isn’t much meat on them.

Heirloom pumpkins (like the flat “Cinderella” ones) are good eating too. And don’t panic if you can’t find a pie pumpkin. Butternut, acorn, kabocha, and buttercup squash all work with this method.

Shopping tip: Check whether the store charges per pumpkin or per pound. If it’s per piece, dig through the bin for the biggest one that fits your pot. It can give you nearly twice as much puree.

What You’ll Need

• 1 pie pumpkin that fits in your Instant Pot (3, 6, or 8 quart) with the lid closed
• 1 to 1½ cups water
• The trivet that came with your Instant Pot
• A silicone baking sling (optional, but it makes lifting the hot pumpkin out so much easier)
• A fork, a knife, a spatula, and a potato masher

How to Make Instant Pot Pumpkin Puree

1. Wash and poke. Rinse the pumpkin well and dry it. Poke it all over with a fork. The fork won’t go in far on a raw pumpkin, and that’s fine.
2. Set up the pot. Pour 1 to 1½ cups of water into the inner pot. Add the trivet and set the pumpkin on it, using a baking sling if you have one.
3. Pressure cook. Lock the lid, set the valve to sealing, and cook on high pressure for [XX] minutes. Let the pressure release [natural / quick].
4. Test it. Poke the pumpkin with a knife. If it slides all the way through easily, it’s done. If not, cook it a few minutes more.
5. Let it cool. Lift it out with the sling and set it on a plate or rimmed board, since water will run off it. Let it cool before cutting, or the steam can burn you. I know waiting is hard, but it really is easier when it’s cool.
6. Split and scoop. It’s so soft you don’t need a sharp knife. Cut it in half and scoop out the seeds and stringy guts.
7. Scrape the flesh. Use a spatula to scrape the flesh off the skin. Most of it falls right off. A butter knife helps with the last bits.
8. Mash. Mash with a potato masher. For a silky puree, use a blender or food processor.

Is It Too Watery?

Pressure-cooked pumpkin usually isn’t very wet, but pumpkins vary. If you see little puddles of liquid, put it through a fine mesh strainer for a bit before using it. Canned pumpkin varies in thickness too, so don’t worry if yours isn’t exactly the same.

My Pumpkin Won’t Fit

You can cut the top off, or cut it in half. If it’s an older pumpkin or winter squash that’s too hard to cut, microwave it for a few minutes to soften it first.

How to Store Pumpkin Puree

• Fridge: 3 to 4 days in an airtight container. Food-safety experts recommend that window for homemade puree, since it has no preservatives.
• Freezer: Freeze it in 1¾-cup portions, about one 15-ounce can. Freeze leftovers in ice cube trays, then pop a cube into oatmeal, smoothies, or coffee. Don’t throw out even a spoonful! It’s best within about 3 months.
• Canned pumpkin: Plain canned pumpkin is the same thing as pumpkin puree, so leftovers from a can store and freeze exactly the same way. Just don’t confuse it with pumpkin pie filling, which is sweetened and spiced.

For more storage tips, see my slow cooker pumpkin puree post.

Save the Seeds

You can still toast the seeds even after they’ve been pressure cooked. I get asked that a lot! Rinse off the strings, dry them, season, and toast.

What to Make With Your Pumpkin Puree

In my Pumpkin Class I used homemade puree for pumpkin gingerbread, pumpkin cream cheese, oil-free pumpkin tamales, rosemary pumpkin biscuits, and a pecan pumpkin shake. Try these next.

More Instant Pot Pumpkin Recipes

• No-Oil Vegan Instant Pot Pumpkin Tamales
• Instant Pot Pumpkin Coffeecake Steel-Cut Oatmeal
• Instant Pot Vegan Pumpkin Spice Syrup
• Instant Pot Lentil Soup with Winter Squash (use pie pumpkin as the squash)

Favorites from Healthy Slow Cooking

• Vegan Pumpkin Gingerbread with No Added Oil
• Vegan Pecan Pumpkin Shake (No Ice Cream Needed!)
• Oil-Free Ancho Chile Pumpkin Hummus
• Vegan Pumpkin Pie Dip (Dessert Hummus)
• Whole Food Plant-Based Pumpkin Spice Sauce (Date-Sweetened)
• Ninja Creami Pumpkin Spice Ice Cream
• Homemade Pumpkin Spice Blend

Happy pumpkin season! Pin this so it’s handy when the pie pumpkins show up.

Recipe FAQs

Do I have to cut the pumpkin before pressure cooking it? No. Cook it whole as long as it fits with the lid closed. If it doesn’t, cut off the top or cut it in half.

How much water do I need? 1 to 1½ cups in a 6-quart Instant Pot. Place the pumpkin on the trivet above the water.

How do I know it’s done? A knife should slide through with no resistance. If it doesn’t, seal it back up and cook a few minutes more.

How much puree does one pie pumpkin make? Usually 3 to 6 cups, depending on size. That’s two to four cans’ worth.

Can I use butternut squash instead? Yes. Butternut, acorn, kabocha, and buttercup squash all work. Sweet potato is also a good swap in recipes.

Can I toast the seeds after pressure cooking? Yes. Rinse, dry, season, and toast them until crisp.

Is homemade pumpkin puree the same as canned? You can use it cup for cup. It can be a little thinner, so strain it if it looks watery.