Pumpkin Mash and Pumpkin Skin Chips

Updated: May 19, 2020

Pumpkin mash is a delicious, lower-carbohydrate vegetable side to serve with any dish you’d normally serve with mashed potato. Don’t throw the pumpkin skin out – it can be roasted into a scrumptiously crunchy chip to serve alongside your meal. Serves 4.


  • 800g Japanese pumpkin

  • Garlic salt

  • 4 x pieces tinfoil


  • Preheat oven to 200°.

  • Remove the pulp and seed and cut the pumpkin into 4 large pieces.

  • Place each piece of pumpkin on a piece of tinfoil and sprinkle generously with garlic salt.

  • Enclose tightly and bake in the oven for 1 hour, until cooked and very soft.

  • Using a spoon, carefully scoop the pumpkin flesh from each piece and place in a bowl. Get as close as you can to the pumpkin skin without breaking it. The more flesh you remove, the crispier the skins.

  • Place the pumpkin skins on a single piece of tinfoil and back into the oven for another 10-15 minutes until crisp.

  • Meanwhile, use a fork to gently mash the pumpkin. Some pumpkins can be quite watery. If so, place the mash in a sieve to drain while the pumpkin skins cook.

Hot tip: Mash your pumpkin with some cream cheese for a creamier, richer mash.

Nutrition information per serve (serves 4)

One serving equals one quarter of the mash and one pumpkin skin chip

  • Kilojoules – 480kj

  • Protein – 2 grams

  • Fat – 0.2 grams

  • Saturated fat – 0 grams

  • Carbohydrate – 19.6 grams

  • Fibre – 7.2 grams

Recipe created by Amy Rush at the Family Centre

Image courtesy of Times of India

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