How to Roast a Pumpkin

By: Stacy Kennedy, MPH, RD, CSO, LDN; Reboot Nutritionist

Since you might be carving pumpkins this time of year, don’t forget that you can also eat them! Sugar pumpkins are the best for cooking, so I’m sharing a step-by-step guide:

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1 sugar pumpkin


  1. Pre-heat oven to 350 F or 180 C.
  2. Wash outside of pumpkin well.
  3. Cut around stem in a circle to remove from pumpkin.  Similar to how you’d carve for Halloween.
  4. Scoop out seeds and place them in a colander to rinse well, removing stringy flesh from seeds.
  5. Cut pumpkin from top to bottom in small wedges and pull each section apart from base of pumpkin – you may need to cut off very bottom.
  6. Place about ¼ inch of water in a baking dish and place pumpkin sections on flesh side in baking dish.
  7. Bake for 30-40 minutes, until skin is dark brown and easy to peel off flesh.

8. Remove from oven and let cool a bit then one section at a time (wear a potholder) gently remove any stringy flesh remaining then scoop pumpkin into a bowl. Throw away or compost pumpkin skin.

Now you’re ready to use your pumpkin!  Puree as desired for soup or smoothies.  Add to muffins, waffle batter, chili or oatmeal, or just eat it plain!

Don’t Throw Out the Seeds!
While the oven is hot and your pumpkin is cooking, roast seeds by laying flat on parchment paper on a baking sheet.  Drizzle oil and add sea salt and fresh ground pepper for a simple flavor , or sweeten with cinnamon and nutmeg, or even go spicy with cumin or chili powder.  Pumpkin seeds are a great source of anti-inflammatory omega-3 fats and are high in fiber too!  Delicious on top of salads or all by themselves.

Cook time: 30 - 40 minutes

  • Nutrition per serving:

Yields and nutritional information are estimated and will vary depending on produce size and equipment used.

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Stacy Kennedy, MPH, RD, CSO, LDN; Reboot Nutritionist

Stacy is a Board Certified Specialist in Oncology Nutrition and an Integrative Nutritionist. She consults for various companies, focusing on health, wellness and innovative strategies to help increase individual’s fruit and vegetable intake. Stacy is an American College of Sports Medicine Certified Health Fitness Specialist; she holds a BS degree in Dietetics from Indiana University, completed her dietetic internship at Massachusetts General Hospital, and earned a Masters in Public Health from the University of North Carolina at Chapel Hill. She is a Senior Clinical Nutritionist at the Dana Farber Cancer Institute/Brigham & Women’s Hospital, Harvard Medical School teaching affiliates, in Boston, MA, with more than 20 years of experience. Stacy created and now serves as project manager and lead writer for nutrition services content on the Dana Farber website and the affiliated, nationally recognized nutrition app. Stacy is regularly featured on TV, radio, print and social media on behalf of Dana Farber and other organizations. Together with her husband, Dr. Russell Kennedy PsyD, they have a private practice, Wellness Guides, LLC. Stacy is an adjunct professor in Wellness and Health Coaching at William James College, currently teaching a graduate course in Health Coaching. Stacy is featured in the award winning documentary films, “Fat, Sick & Nearly Dead” and “Fat, Sick & Nearly Dead 2,” and serves on the Reboot with Joe Medical Advisory Board. Stacy lives in Wellesley with her husband, two sons and three dogs. She enjoys cooking, yoga, hiking and spending time with friends and family. Stacy is also one of the nutritionists who runs our Guided Reboot programs.

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