How to Cook Pumpkin

There are more than 150 varieties of pumpkins grown around the world, and they come in just about every shape, color, and size imaginable – from enormous Cucurbita maxima varieties to petite sugar pumpkins, colorful heirlooms, and classic orange carving pumpkins.

But when it comes to cooking, not all pumpkins are created equal. The big pumpkins we carve for Halloween are watery, stringy, and mild in flavor. Edible, yes, but not exactly ideal for cooking and eating. For this job, we want to purchase sugar pumpkins, aka pie pumpkins. These pumpkins are smaller, sweeter, and have denser flesh, which makes them much better for roasting, baking, and turning into pumpkin puree.

Choose pumpkins that are between 4-8 pounds and feel heavy for their size. And remember, whole pumpkins have a fairly long shelf life, so buy a few extra and keep them ready for later in the season.

How to Prepare Pumpkin for Cooking

Before you can cook your pumpkin, you’ll need to do a little prep. Fortunately, it’s pretty simple.

Start by giving the outside of the pumpkin a good wash and dry it completely. Next, use a sharp knife to carefully slice the pumpkin in half from stem to base. Pumpkins can be surprisingly stubborn, so take your time and keep your fingers safely out of the way.

Use a large spoon or ice cream scoop to scrape out the seeds and all those stringy bits from the center – but don’t toss the seeds! Set them aside and make a batch of roasted pumpkin seeds later.

Do you need to peel your pumpkin? The answer depends on how you plan to cook it. If you’re roasting pumpkin halves, leave the skin on. Once cooked, the tender flesh scoops right out. If you’re cutting the pumpkin into cubes for roasting, steaming, or boiling, you’ll want to peel it first with a sturdy vegetable peeler or sharp knife. I don’t love peeling pumpkins, so I typically roast or steam them in wedges instead.

How to Cook Pumpkin in the Oven

1. Preheat the oven: Preheat the oven to 350°F and line a large rimmed baking sheet with parchment paper.
2. Prepare the pumpkin: Cut the pumpkin in half and scoop out the seeds and stringy fibers. Brush the cut sides lightly with olive oil. If you’re planning to use the pumpkin in savory recipes, you can season it with salt and pepper.
3. Arrange cut-side down: Place the pumpkin halves cut-side down on the prepared baking sheet. Pierce the skin a few times with a fork to allow steam to escape.
4. Bake until tender: Bake for approximately 45-50 minutes, or until the flesh is very soft and easily pierced with a fork. Larger pumpkins may need additional cooking time.
5. Scoop out the flesh: Allow the pumpkin to cool until comfortable to handle, then scoop the cooked flesh away from the skin.

How to Cook Pumpkin in the Air Fryer

The air fryer is a great option when you want roasted-style pumpkin with a slightly faster cook time and crispier edges.

1. Preheat the air fryer: Preheat to 375°F if your model requires preheating.
2. Prepare the pumpkin: Cut the pumpkin into halves or wedges, depending on the size of your pumpkin and your air fryer basket.
3. Season: Brush or toss the pumpkin wedges with olive oil, salt, pepper, and any desired spices (cinnamon for sweet dishes or paprika/garlic powder for savory).
4. Arrange in basket: Place the pumpkin in a single layer in the air fryer basket, cut side up or down as needed. Avoid overcrowding so the pieces can roast properly.
5. Cook: Air fry for 18-25 minutes, flipping or checking halfway through, until the pumpkin is tender and lightly browned at the edges.

How to Cook Pumpkin in the Instant Pot

The Instant Pot is one of the easiest ways to cook pumpkin when you want soft, scoopable flesh for puree or mashing.

1. Add water: Pour 1 cup of water into the Instant Pot and place the trivet inside.
2. Prepare the pumpkin: Cut the pumpkin in half and remove the seeds and stringy fibers. If needed, cut into quarters so it fits comfortably.
3. Load the pot: Place the pumpkin pieces on the trivet, skin side down if possible.
4. Pressure cook: Cook on High Pressure for 10-15 minutes, depending on the size and thickness of the pumpkin.
5. Release pressure: Allow a natural release for about 5 minutes, then carefully release any remaining pressure.
6. Check doneness: The pumpkin is ready when the flesh is very soft and easily pierced with a fork.

How to Use Cooked Pumpkin

Once your pumpkin is tender, there are so many ways to use it. Mash it with a bit of butter, blend it into sauces and soups, toss it into salads or grain bowls, or turn it into homemade pumpkin puree.

Or, try any of the following pumpkin recipes:

• Pumpkin Chocolate Chip Muffins
• Curried Pumpkin Soup
• Pumpkin Oatmeal Chocolate Chip Cookies
• Pumpkin Smoothie
• Persimmon Pumpkin Pudding Cake
• Healthy Pumpkin Muffins
• Pumpkin Protein Muffins

Cooked pumpkin has a mild, naturally sweet flavor, so it works equally well in savory dishes and fall desserts.