Slow Carb Pumpkin and Carrot Mash

This is a  great side dish to serve with your Slow Carb meals, especially when you’re having company for dinner.  I was having guests over for a pork roast and wanted a side dish that could replace mashed potatoes (not an easy feat!)

I decided a pumpkin and carrot mash would give our plates some nice color, plus pumpkin is low in calories and loaded with fiber and antioxidants.

Pumpkin isn’t as common to cook with in the US as it is in Australia, but I’ve really enjoyed incorporating it into my cooking recently.  If you haven’t cooked with pumpkin before, you’ll be pleased to find it’s really easy and can be done in so many different ways.

I couldn’t find a recipe I liked so I decided to create my own and add a carrot to give it some extra sweetness.  This one turned out really well… we didn’t have a drop left at the end of the night.  Even my friend’s 4 year old was asking for seconds.

Feel free to adjust proportions if you want, or even leave out the carrots to reduce the sugar in the recipe.

Sloe Carb Pumpkin Recipe
Slow Carb Pumpkin and Carrot Mash


  • ½ a medium to large pumpkin (I use gray or kent – NOT a Halloween jack-o-lantern pumpkin.  Or you can use butternut squash, which may be easier to find.
  • 1-2 carrots, peeled and coarsely chopped
  • ½ cup of veggie broth or chicken broth
  • Sea Salt


  1. Peel and chop the pumpkin and carrot into large chunks and put in a medium-large pot.
  2. Fill the pot about an inch high with some sort of broth or stock.  You can use water in a pinch, but the mash won’t taste nearly as rich.
  3. Cover the pot and steam for about 15 minutes.
  4. Turn off heat.  Use an immersion/stick blender to blend the pumpkin and carrots into a nice mashed potato like texture.  Salt as needed.

Notes: Try adding a bit of cinnamon or nutmeg for variety.  Or add additional broth and create a soup.

4 Replies to “Slow Carb Pumpkin and Carrot Mash”

  1. I just made a pumpkin mash – boiled pumpkin together with stevia leaves (actually left them in – they’re edible) for sweetness. Then I sprinkled it with cinnamon – delicious!!! No need for carrots!!!

    1. Glad you liked it. I’ve done it that way too (sans carrot), and I totally agree with you. Less sugar and carbs as well.

  2. I’ve just seen that some sites claim that pumpkin isn’t allowed on the slow carb diet. I guess it is technically a fruit (although I’m sure Ferris listed squash as allowed in the book). What are your thoughts?

  3. It’s debatable, since I don’t think it’s mentioned in the book. Based on the nutritional content, I think if you’re going for rapid fat loss then it might slow you down a bit (especially if eaten daily), but every once in a while is probably fine. Things like carrots and peas might slow you down as well due to higher carb content… and for some people beans and lentils slow you down too. I made this initially because we had friends coming over and were serving a roast. I wanted an alternative to white potatoes (definitely not allowed!) I make most of the recipes on here for similar reasons… to add variety so I don’t get bored and to keep other people I’m eating with happy. You’d likely get your ideal results by eating very plain meals like chicken breast, steamed or sauteed veggies and a small bit of lentils, but in my opinion, that’s pretty boring for the long haul.

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