This Instant Pot Pumpkin Butter from The Whole Smiths is not only the perfect fall treat but a
great way to get some extra veggies in. It’s a wholesome, healthy treat the entire family will love.

Fall has arrived and along with it, the flavors of fall. Our dishes are now all infused with cloves, cinnamon, maple and of course, pumpkin. And this recipe for Instant Pot Pumpkin Butter is no exception.

What is Pumpkin Butter and how do you make it in an Instant Pot?

Think of pumpkin butter as if a nut butter and a jam had a baby. And maybe pumpkin pie was the grandparent. It’s a pumpkin spread you can spread on all sorts of things like toast, fruit, graham crackers, pancakes… whatever your heart desires. It’s rich and flavorful without feeling heavy and overly sweetened. Traditionally it’s slow cooked on a stovetop but with today’s technology you can have it ready in no time using your favorite pressure cooker, the Instant Pot.

I wish I had some mind blowing tips to share with you on making this recipe but it really is self explanatory.

Pumpkin knowledge to drop on Thanksgiving.

My guess is that Pumpkin Butter didn’t make an appearance at the original Thanksgiving gathering and even if it had, it certainly wasn’t made in an Instant Pot. I tried to research the original of pumpkin butter and it really doesn’t have much of a history. I know, shocking, no one had written a dissertation on it. Anyways.

It turns out however, archeologists discovered the earliest known pumpkin seeds in the Oaxacan highlands of Mexico. They dated back 7,500 years ago although they are nothing like the pumpkins of today. But really, what from 7,500 years ago today does?

Also! Here’s a fun one, the word “pumpkin” didn’t show up until Cinderella. Prior to that they were referred to as “gros melons”. As well, each pumpkin has about 500 seeds in them. And finally, pumpkin pie clocks in at America’s 2nd favorite pie trailing behind apple.

Pumpkin nutrition.

Since we’re dropping pumpkin facts, let’s drop some pumpkin neutron facts while we’re at it so you can feel good about making and eating this recipe over and over again. First off, it’s loaded with fiber. Which, as you can imagine, is a great thing after a giant Thanksgiving meal to help keep things moving along… if you know what I mean.

Not only is it loaded with fiber, but pumpkin is rich in antioxidants. I know we hear the term antioxidants thrown around all over the place these days, but do any of us actually know what they do? Let me explain. Our bodies produce something called “free radicals” (not the band) that help destroy harmful bacteria. However, when we have too many free radicals floating around in our system is creates an environment of oxidative stress in our bodies that has been linked to chronic illness, heart disease and cancer. But when we introduce antioxidants into our bodies it helps to neutralize the free radicals (again, not the band).

So yes, antioxidants are good.

Pumpkin is also loaded with immunity boosting vitamins like A, C and E as well as iron. During the fall and winter months are particularly helpful.

Now that you know just how healthy and beneficial pumpkin is for us, feel free to add it into your diet as much as possible. And don’t let anyone give any of that “basic-pumpkin-spice everything” grief while you’re at it.

This recipe makes a large batch so it’s great to gift or freeze for later.

If you’d like to try some of my other pumpkin-loaded recipes, check out my Pumpkin Pie Egg Muffins, Grain-Free Cinnamon Pumpkin Bread, Vegan Pumpkin Curry or my Pumpkin Adaptogen Latte.

Tips:

If you have some chai spice on hand, feel free to use that in lieu of the dry spices in this recipe for a slight flavor variation.
Pumpkin butter makes a great addition to a charcuterie board as it pairs well alongside many cheeses. Keep it in mind for your Thanksgiving or Holiday spreads.
The butter is totally optionally and the recipe is delicious either way. To keep this recipe vegan, paleo and dairy-free omit the butter.

What other sweeteners can I use if I don’t have maple?

I’d recommend coconut sugar or brown sugar. Those sweeteners have a deeper, smokier flavor than plain sugar or even honey. Agave would be an acceptable substitution as well.

Can I use fresh pumpkin?

Yes, you can. Just be aware that the ingredient amount will change and perhaps the consistency as each variety has a different water content. I have only tested this recipe with canned pumpkin and don’t have a recommendation for the amount. Just tinker around.

Can I make this without any sweeteners?

I wouldn’t recommend serving sans sweetener however if you are avoiding sugars, feel free to add a can of chickpeas instead and blend it in the blender once cooked through and softened for more of a pumpkin hummus-style recipe.

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