Go Back
+ servings
Logo of The Forked Spoon showing Spork
Cooked pumpkins on a baking sheet seasoned with salt and pepper
4.84 from 12 votes

How to Cook Pumpkin: A Step-by-Step Guide

Learn How to Cook Pumpkin with this simple step-by-step guide – it’s easy! Simply cut, scoop, slather, and bake. Discover everything you need to know about this festive fall gourd from buying, different cooking methods, and uses.
Prep Time10 mins
Cook Time45 mins
Total Time55 mins
Servings: 3 cups (approximately)
Calories: 41kcal


  • 1 (8-inch) sugar pumpkin
  • 1 tablespoon olive oil - or avocado oil
  • pinch of salt and black pepper - optional


  • Preheat oven to 350 degrees F. Line a rimmed baking sheet or small roasting pan with parchment paper.
  • Cut pumpkin in half lengthwise (from stem to tip) using a steady sharp knife. Use a sturdy spoon to scrape and scoop the seeds and stringy bits from the center of the pumpkin (save for roasting or discard).
  • Brush the pumpkin flesh and skin with approximately one tablespoon oil then sprinkle with salt and pepper, if using. Transfer to your prepared baking sheet, cut-side-down. Pierce the skin with a fork in 2-3 places on each half to allow for steam to escape.
  • Transfer the sheet pan to the oven. Bake for approximately 45 minutes, or until the flesh is easily pierced with a fork.
  • Remove the baking sheet from the oven and allow to cool for 5 minutes before scooping out the flesh or peeling away the skin. Use in your favorite recipes or puree in a high-speed blender or food processor for homemade pumpkin puree.


  • Sugar pumpkins sweeter than jack-o-lantern pumpkins.
  • One (8-inch) pumpkin will yield approximately 3 cups of pumpkin puree.
  • Raw, whole pumpkins can last for up to 2 months when stored in a cool, dry place. Once cooked, keep your cooked pumpkin refrigerated in a sealed container as it will last for as long as one week.
  • Store pureed pumpkin in freezer bags and in the freezer for up to 2-3 months. 
  • Pumpkin is naturally vegan and gluten-free.


Calories: 41kcal | Carbohydrates: 1g | Protein: 1g | Fat: 5g | Saturated Fat: 1g | Sodium: 1mg | Sugar: 1g | Vitamin A: 28IU
Did you make this recipe?Tag @theforkedspoon and hashtag it #theforkedspoon and please leave your star rating in the comment section on this post.