Fall Favorites: Homemade Pumpkin Butter – Zenwise Fall Favorites: Homemade Pumpkin Butter – Zenwise
Healthy foods

Fall Favorites: Homemade Pumpkin Butter

It’s Pumpkin Spice Latte season which means autumn is HERE! It's the season when nature dons its finest attire, inviting us to savor the simple pleasures of life. And at the heart of this enchanting season lies a cherished emblem: the pumpkin. 

You already know about pumpkin pie and pumpkin bread. But how about some pumpkin pie in a jar…also known as pumpkin butter?

If you’re not familiar with pumpkin butter, it’s pumpkin in spreadable form. Pumpkin butter, like apple butter, contains no actual butter. Instead, the name refers to the smooth, butter-like consistency of the fruit and spices. 

Pumpkin butter is the essence of pumpkin but concentrated. It contains pureed pumpkin, brown sugar, ground cinnamon, cloves, and other delectable spices, blended and cooked until the mixture thickens. A bit of maple syrup elevates the end result to maximum tastiness. We’re drooling just thinking about it.

This easy recipe takes only 20 minutes to make and has so many uses! Spread it on toast and muffins. Dollop on waffles, pancakes or French Toast. Spoon over your morning oatmeal. Stir into yogurt or drizzle over vanilla ice cream. Options are close to endless plus it’s the perfect hostess gift.


Why We Love These Ingredients

Pumpkin is low in calories, high in gut-friendly fiber and is packed with essential vitamins and minerals. It’s a rich source of beta-carotene and Vitamin C which supports immune function. It’s high in potassium, a key mineral for heart health. It’s also a great source of Vitamin A, lutein, and zeaxanthin—nutrients that protect vision and eye health.

Cinnamon contains an antioxidant powerhouse called cinnamaldehyde, a potent antioxidant and natural anti-inflammatory. Cinnamaldehyde supports healthy cholesterol, triglycerides, and blood pressure. Cinnamon is also becoming popular for its blood sugar benefits; it helps increase insulin sensitivity, which means your blood cells have an easier time processing glucose.

In addition to its great taste, ginger has a centuries long reputation as a super-healer for everything from easing morning sickness to ramping up stamina. Gingerol, a natural component of ginger root, promotes gastrointestinal motility ― the rate at which food exits the stomach and continues along the digestive process. Eating ginger can ease nausea, indigestion constipation and intestinal gas.

Maple syrup is an antioxidant powerhouse!  It contains up to 24 different antioxidants, which defend against free radical damage that can cause inflammation and increase your risk of chronic disease. [Tip: Darker, grade B maple syrups contain more antioxidants than the lighter syrups do].

And let’s not forget gut health! Maple syrup contains inulin, a prebiotic food for good gut bacteria, so it helps support digestive health and intestinal balance.


Pro Tips To Get You Started

Is fresh pumpkin worth the effort, or is canned ok? For sure, canned pumpkin is more convenient and works well in this recipe, but, when it comes to superior flavor and more health benefits, fresh is best! Fresh pumpkin has a more delicate pumpkin flavor, so the spices really pop. It also has a more velvety texture than canned pumpkin, similar to mashed sweet potato.

To make your own pumpkin puree, cut a sugar pumpkin in half and remove the seeds.  Then bake on a sheet pan skin side down at 350˚ for 50-60 minutes until fork tender.  When the pumpkin is cool enough to handle, scoop out all the pumpkin from the skin, and puree in a food processor until smooth.

This recipe makes about 2 cups, or one 16-oz jar full, but it can easily be doubled or tripled if you’d like to make extra to give away as presents over the holidays. Pumpkin butter stores well in the fridge for up to three weeks. You can also store it in an airtight container in the freezer for up to 6 months.

Let’s get started!


Pumpkin Butter

Pumpkin, spice, and everything nice. This pumpkin butter is what fall dreams are made of.







  • 1 (15 oz) can 100% pure pumpkin puree or 2 cups fresh pureed pumpkin
  • 1/4 cup dark brown sugar
  • 1/4 cup pure maple syrup
  • 1/4 tsp ground cinnamon
  • ½ tsp vanilla extract
  • 1/8 tsp ground ginger
  • 1/8 tsp ground cloves
  • 1/8 tsp ground allspice
  • 1/8 tsp salt
  • ¾ cup apple cider or apple juice [NOTE: For fresh pumpkin puree, start with 1/2 cup and add more juice a few tablespoons at a time to get the consistency you want.]


  1. Combine all ingredients in a heavy-bottomed saucepan.

  2. Bring to a boil, then reduce the heat to low heat (otherwise the pumpkin mixture will sputter).

  3. Cook for 20 minutes, stirring often, until the puree has become caramelized and dark brown, with a thick and shiny consistency. Stir often to prevent burning.

  4. Once thickened [about the consistency of mashed potato], let the pumpkin butter cool completely before enjoying and storing.


Crockpot Instructions: If you'd prefer to use the crockpot instead of the stove, place all the ingredients in the slow cooker and cook on low for 3-4 hours, until thick and shiny.


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