Pumpkin Puree without Milk or Cream (Quick & Smooth) – Neary

Q: Quelle courge choisir pour une purée sans lait ?

Le butternut et le potimarron sont idéaux : leur chair est douce, fondante et naturellement sucrée. Parfaits pour une purée 100% végétale !

Q: Comment remplacer le beurre ou la crème ?

Ajoute un filet d’huile d’olive, un peu de margarine végétale, ou une cuillère de purée d’amande/noisette pour apporter de l’onctuosité et du goût sans lait ni crème.

Q: Ma purée est trop épaisse, que faire ?

Ajoute de l’eau de cuisson ou une boisson végétale (avoine, soja) jusqu’à obtenir la texture souhaitée. Mélange bien, la courge absorbe vite !

Q: Est-ce que les enfants aiment ?

Oui ! La purée de courge sans lait est douce, colorée et sucrée, très appréciée des petits. Astuce : ajoute patate douce ou carotte pour varier.

Q: Je veux une purée protéinée, des idées ?

Ajoute des pois chiches ou des lentilles corail cuites à ta purée de courge. Résultat : plus de protéines, toujours sans lait ni crème !

Oct 19, 20250 comments

Dairy-free and cream-free pumpkin puree (quick & creamy) – Neary

By Charles Piedboeuf • Plant-based cuisine 🥗

Quick answer: To make a delicious squash puree without milk or cream, simply steam or roast the squash (butternut, pumpkin, etc.), then mash it, adding a little of the cooking water, olive oil, or plant-based milk. The texture remains incredibly smooth, the squash's natural sweetness is preserved, and the recipe is suitable for all diets! 🥄🌱

Want to make a butternut squash puree without milk or cream, but worried it will be bland or dry? 😅 Good news: squash, rich in water and flavor, makes for a naturally smooth, velvety, and 100% delicious puree, without any dairy! It's the perfect recipe for those with lactose intolerance, vegans, or simply to showcase the unique taste of squash. 🥗

Ingredients: maximum simplicity

Squash (butternut, pumpkin, muscat…)
A drizzle of olive oil or a knob of vegetable margarine
Salt, pepper, nutmeg or spices of your choice
A little cooking water (or plant-based drink such as oat milk, optional)

Steps for a pumpkin puree without milk or cream

Peel and cut your squash into large cubes (tip: butternut squash is cooked with the skin on!).
Steam the pieces (20 min) or bake them in the oven (180°C, 35 min, drizzle with olive oil). Baking concentrates the flavors and gives them a slightly caramelized look 😋.
Drain if necessary and put the pieces in a large salad bowl.
Mash with a fork or blend (for a smooth texture). Add a little of the cooking water : this replaces the milk and makes the mash nice and soft without making it runny. You can also add a splash of plant-based milk or olive oil.
Season : salt, pepper, nutmeg, smoked paprika, fresh herbs… (squash loves nutmeg!).
Taste and adjust the texture: if it's too thick, add a spoonful of water or plant-based milk. For an even more indulgent touch, a spoonful of hazelnut or almond butter works wonders!

Quick tip: Butternut squash and Lorraine pumpkin are perfect for this recipe: their flesh is naturally tender and slightly sweet, no need to enrich them!

Tips for perfectly smooth mashed potatoes every time 🥄

Blender or mashed? If you want an ultra-smooth purée, opt for an immersion blender. If you prefer a rustic texture, a fork will do!
No milk, no problem! The cooking water (or the water from the squash itself) makes the purée light and velvety. You can play around with the flavors by adding a drizzle of sesame oil, avocado oil, or a touch of almond butter 😋.
Spices and toppings : toasted sesame, pumpkin seeds, parsley, coriander, sweet chili… dare to use colors!
Storage : in an airtight container in the fridge for 2 to 3 days, or in the freezer for meals prepared in advance ❄️.

Variations to add a twist to your pumpkin puree 😍

Pumpkin and sweet potato puree : mix the two for an explosion of flavors and a sunny color!
Spicy version : add curry, cumin, or grated ginger for a quick trip 🌏.
Dairy-free mashed potatoes au gratin : put your mashed potatoes in a dish, sprinkle with breadcrumbs and bake in the oven until golden brown (without cheese, or vegan version).
Pumpkin puree in the air fryer: want to try it? Discover our comparison of the best air fryers for quick and hassle-free cooking!

What should you serve your dairy-free pumpkin puree with? 🍽️

With grains: brown rice, quinoa, bulgur…
As an accompaniment to a stir-fry of vegetables or legumes
With veggie balls, grilled tofu, or roast poultry
For a vegan shepherd's pie base: cover a lentil or vegetable mince with your puree, bake in the oven and enjoy!
As a dip for appetizers, simply spread on toast 🥖

Which squash should I choose for a dairy-free puree?

Butternut and pumpkin are great: melting flesh, mild taste, no need for milk to get a creamy texture!

How to replace butter or cream?

A drizzle of olive oil, a little vegetable margarine, or even a spoonful of nut butter (almond, hazelnut) will add binding and flavor to your milk- and cream-free puree 🥜.

My mashed potatoes are too thick, what should I do?

Gently add some of the cooking water, or a plant-based milk (oat, soy). Mix well; the squash will absorb it and regain a nice texture!

Do children like it?

Yes! Dairy-free pumpkin puree is naturally sweet and colorful, they love it. You can add a little sweet potato or carrot for variety 🤩.

I want a protein-rich puree, any ideas?

Blend your squash puree with cooked chickpeas or red lentils. The result: a nourishing puree, still dairy-free, perfect for athletes of all ages 💪.

🎃 Buy a butternut squash 🍂 Discover the potimarron squash