Baked Mini Pumpkins – 80 Twenty Nutrition

Baked Mini Pumpkins

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Fall may be nearing its end here in Canada, but our friendly neighbours in the South still have Thanksgiving on the mind. If you’re like me and still have decorative pumpkins leftover, don’t throw them out! They can be used to make a super delicious, guilt-free dessert.


Pumpkins are chock-full of nutrients like vitamin A and vitamin C that help maintain blood levels, eyesight and cholesterol levels. Pumpkins are also full of antioxidants like phenols and beta-carotene, which help minimize damaging free-radicals in the body. Cooking pumpkins can actually help enhance their antioxidant properties, making these baked mini pumpkins the perfect dish!

Baked Mini Pumpkins

The perfect portion for an easy, guilt-free dessert!
Servings 1
Calories 83 kcal
Prep Time 5 minutes
Cook Time 40 minutes
Total Time 1 hour 25 minutes


  • 1 mini pumpkin
  • 2 tsp water
  • 1 tsp coconut oil
  • 1 tsp coconut palm sugar
  • 1/2 tsp cinnamon


  • Preheat the oven to 375°F.
  • Using a paring knife, carefully cut into the flesh of the pumpkin around the stem. Create a hole big enough to fit a spoon or your fingers inside.
  • Pull the top of the pumpkin off.
  • Hollow out the pumpkin, scraping out any seeds and strings of flesh.
  • In a small bowl, mix together the water, coconut oil, sugar and cinnamon.
  • Pour the mixture into the pumpkin, coating the insides of the pumpkin. Don't forget to put some on the inside of the lid!
  • Place the lid back onto the pumpkin.
  • Put the pumpkin in a shallow, oven-proof pan filled with about 1" of water.
  • Bake in the oven for 30-40 minutes. The pumpkin is done when the inside flesh is tender.


Thank you to my nutrition student, Jennifer Chang, for the recipe and photos!
Cost per serving: $1.26
Nutrition Information: 75 calories, 4.6 total g fat, 4 g saturated fat, 2.3 mg sodium, 9g carbohydrates (1.2 g fibre), 0.6g protein, 214 RAE vitamin A, 28 mg calcium, 208 mg potassium.
(Nutritional Analysis by EaTracker)


Calories: 83kcalCarbohydrates: 11gProtein: 1gFat: 5gSaturated Fat: 5gPolyunsaturated Fat: 0.2gMonounsaturated Fat: 0.4gSodium: 9mgFiber: 3gSugar: 7gVitamin A: 1250IUVitamin C: 12.4mgIron: 0.7mg
Tried this recipe?Let us know how it was!


Dini, I., Tenore, G. C., & Dini, A. (2013). Effect of industrial and domestic processing on antioxidant properties of pumpkin pulp. LWT – Food Science and Technology, 53(1), 382-385.

Wang, P., Liu, J. C., & Zhao, Q. Y. (2002). Studies on nutrient composition and utilization of pumpkin fruit. Journal of Inner Mongolia Agricultural University, 23, 52-44.

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