How to Prepare an Oven-Roasted Pumpkin

Hello dear friends! 😀

Halloween is on its way and the pumpkin season is at its peak, so you might want to try out some pumpkin smoothie recipes. But for these you’ll need oven-roasted pumpkin. It is very easy and quick, and it will make your pumpkin taste its best 🎃 It is waaaay tastier than pumpkin in the can!

Depending on your needs, you can make either salty or sweet version of this recipe. It makes a perfect pumpkin base for any sweet or salty recipe. Alternatively, you can simply enjoy the roasted pumpkin as it is. In case you didn’t know, I am a total pumpkin addict! I just love everything about this orange goodness 😂

The recipe is very simple, be it the sweet or the salty version. All you need is basically the pumpkin and some cooking oil. Then you choose the spices depending on your needs (see examples below).

When baking pumpkin I always use oil for two simple reasons:

  1. to keep it juicy and not let it dry out in the oven;
  2. to activate beta-carotene, which is fat-soluble. According to the University of Maryland, you need at least 3g of fat to ensure its absorption. So if you bake pumpkin for a smoothie (containing no milk or yogurt) or want to eat the pumpkin just the way it is, remember about this. Sometimes a little fat is actually good for you 🙂

Ingredients for the salty version

  • 1 medium-sized pumpkin
  • 2 tbsp of cooking oil (vegetable, canola, olive oil, etc.)
  • Seasoning: sea salt according to taste and black pepper
  • Spices ideas: ground cumin + black pepper, ground nutmeg + cinnamon + a pinch of ground cloves, chili + garlic oil, province mix (basil, oregano, rosemary) + garlic
  • Mix the oil with spices.

Ingredients for the sweet version

  • 1 medium-sized pumpkin
  • 2 tbsp of cooking oil (vegetable, canola, olive oil, etc.)
  • 2 tsp maple syrup (or honey, agave or other type of syrups you love)
  • Spices ideas: ground cinnamon, ground cloves, ground nutmeg
  • Mix the oil with syrup and spices.


  • First, wash well your pumpkin. If you buy a non-organic pumpkin from the shop, make sure you wash it thoroughly. It is best to use a special fruit & veggie wash liquid/spray.
  • Preheat the oven to 200°C (or 400°F).
  • Cut the pumpkin in half, from the top to the bottom.
  • Remove the seeds and insides with a spoon or your hands. I usually save the pumpkin seeds (they are so delicious and good for health) and roast them for using in soups, snacks or as a topping for my smoothie bowls.
  • Cut each pumpkin in half into approx. 4 wedges, then place them (skin-side down) on a baking tray lined with parchment paper.
  • Mix spices with oil in a small plate. For ideas, see the “spices ideas” in the ingredients section above for the salty and the sweet pumpkin. Brush the pumpkin wedges thoroughly with the spiced oil.
  • Roast the pumpkin for about 30 minutes or until it is fork-tender.
  • Remove the pumpkin from the oven and let it cool down. Separate the pumpkin flesh from the skin.

Smoothie and breakfast ideas using roasted pumpkin

I hope you will like these pumpkin recipes! Bon appetit! 😘


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