- Preheat oven to 325°F.
- Cut pumpkin into 4-inch chunks and bake on sheet tray for 3 hours.
- Remove pumpkin from oven and let stand at room temperature for 3 hours.
- Scoop out flesh, removing all seeds, and purée through a food mill. Pumpkin purée can be frozen and used year-round.
Nutritional content will vary depending on the size and type of pumpkin you use, but a typical one-cup serving of fresh cooked pumpkin contains: 49 calories, 0.2 g fat (0 g saturated), 12 g carbohydrates, 1.8 g protein, 2.6 g fiber, 2.4 mg sodium (0.1% Daily Value).