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Sugar-free Pumpkin Compote

Written by missblasco on . Posted in BASICS, EASY, RECIPE, SUGAR FREE.

Aprende a preparar una compota de calabaza casera sin azúcar y descubre todas sus posibilidades, tómala tal cual, úsala para endulzar masas, es una delicia.
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Sugar-Free Pumpkin Compote: A Versatile, Healthy Pantry Staple
Craving a naturally sweet, nutrient-packed alternative to sugary jams or sweeteners? This Sugar-Free Pumpkin Compote is a simple, flavorful puree made with pumpkin, spices, and no added sugar, perfect for breakfast, desserts, or as an ingredient in baking. As a dietitian passionate about nutritional education, I’m excited to share this low-carb, gluten-free recipe, its health benefits, and creative uses to elevate your meals. Whether you’re managing diabetes, following a keto diet, or seeking a versatile pantry staple, this compote is a game-changer. Let’s dive into this wholesome recipe!
Why Choose Sugar-Free Pumpkin Compote?
Traditional jams and sweeteners are loaded with added sugars, for example, spiking blood glucose and adding empty calories. This sugar-free pumpkin compote stands out because it’s:
  • Low-Carb and Keto-Friendly: Minimal carbs (~6g per 100g), thus, ideal for low-carb or diabetic diets.
  • Gluten-Free and Vegan: No grains or animal products, therefore, suitable for diverse diets.
  • Nutrient-Dense: Packed with fiber, vitamins, and minerals, for instance, supporting overall health.
  • Versatile: Use as a spread, baking ingredient, or dessert topping, so, fitting any meal.
  • No Added Sugar: Sweetened naturally by pumpkin, making it, a healthier choice.
Moreover, its simplicity and long shelf life, for example, make it a must-have pantry staple for meal prep and creative cooking.

 

Sugar-Free Pumpkin Compote

 

Nutritional Benefits of Key Ingredients
This compote is a nutritional powerhouse, for instance, delivering health benefits with every spoonful. Here’s why its ingredients shine:
  1. Pumpkin:
    • Low-Calorie: ~26 kcal per 100g, which, supports weight management.
    • Low-Carb: ~6g carbs per 100g, for example, perfect for keto or diabetic diets.
    • Fiber: ~1g per 100g, thus, aiding digestion and satiety.
    • Vitamins and Minerals: Rich in beta-carotene (provitamin A), C, E, B1–B3, B6, folate, potassium, phosphorus, and magnesium, thereby, boosting immunity, vision, and heart health.
  2. Cinnamon:
    • Antioxidant-Rich: Reduces inflammation, for instance, protecting cells.
    • Blood Sugar Regulation: May improve insulin sensitivity, thus, complementing pumpkin’s low-carb profile.
  3. Vanilla:
    • Flavor Enhancer: Adds aroma without calories, for example, elevating taste.
    • Antioxidants: Small amounts support overall health, additionally, reducing oxidative stress.
  4. Lemon Juice:
    • Vitamin C: Boosts immunity, for instance, aiding collagen production.
    • Preservative: Extends shelf life, thus, keeping compote fresh.
In contrast, sugary jams (~50g sugar per 100g) lack nutrients and spike glucose, making, this compote a healthier, guilt-free alternative.

Sugar-free pumpkin compote is a low-carb, gluten-free pantry staple, perfect for breakfast, baking, or savory dishes.

 

Recipe: Sugar-Free Pumpkin Compote
This easy recipe yields ~4 cups of compote, perfect for spreads, baking, or desserts. Let’s get cooking!
Ingredients (Makes ~4 Cups)
  • 1 medium pumpkin (~1.5kg, peeled and diced, ~4 cups)
  • 1 cinnamon stick (or ½ teaspoon ground cinnamon)
  • 1 vanilla pod (split, seeds scraped, or 1 teaspoon natural vanilla extract)
  • 1 tablespoon fresh lemon juice
  • ¼ cup mineral water
  • Optional Thickener: 1 teaspoon agar agar, psyllium, or cassava starch (for jam-like texture)
Instructions
  1. Prep the Pumpkin:
    • First, peel and dice pumpkin into small cubes for even cooking.
  2. Cook the Compote:
    • Next, in a medium saucepan, combine pumpkin, cinnamon stick, vanilla seeds (and pod), lemon juice, and water. Cook over medium heat for 35–40 minutes, stirring occasionally, until pumpkin is soft.
  3. Mash or Blend:
    • Then, remove cinnamon stick and vanilla pod. Mash with a fork for a rustic texture or blend for a smooth puree.
  4. Optional Thickening:
    • If using as a jam, stir in agar agar (dissolved in 1 tablespoon hot water) or cassava starch. Simmer for 2–3 minutes to thicken. Skip this for baking or latte uses.
  5. Cool and Store:
    • Finally, let cool completely. Store in sterilized glass jars in the fridge for 2–3 weeks or freeze for 6 months. For long-term canning, process jars in a water bath for 10 minutes.

 

Made with pumpkin and spices, it’s nutrient-dense, diabetic-friendly, and stores for weeks, simplifying meal prep.

 

Serving Suggestions
  • Breakfast: Spread on Gluten-Free Cauliflower Tortillas (#) or mix with yogurt, for example, for a nutrient-packed start.
  • Lunch: Pair with goat cheese in a salad, thus, adding sweet-savory balance.
  • Dinner: Serve with roasted pork or chicken, for instance, as a healthy side.
  • Dessert: Top coconut yogurt with compote and berries, so, creating a low-carb treat.
  • Baking: Use in cakes, muffins, or Pumpkin Spice Latte (#), therefore, adding natural sweetness.
Customization Options
  • Spice Variations: Add nutmeg or ginger, for instance, for warmth.
  • Fruit Blend: Combine with apple or peach, thus, adjusting sweetness.
  • Texture: Keep chunky or blend smooth, for example, based on use.
  • Thickener Swap: Use chia seeds or flaxseed, so, for a nutrient boost.
Why Use Sugar-Free Compote in Baking?
Homemade fruit compotes, for example, like pumpkin, are ideal for baking because:
  • Natural Sweetness: Pumpkin’s sugars (~4g per 100g), thus, reduce or eliminate the need for sweeteners.
  • Moisture: Adds tenderness to cakes or muffins, for instance, improving texture.
  • Nutrient Boost: Unlike sugar, compote provides fiber and vitamins, therefore, enhancing health benefits.
  • Diabetic-Friendly: Low glycemic impact, making it, suitable for controlled diets.
Compared to, sugar-laden recipes, compote-based baked goods are healthier and more flavorful, for example, with aromatic spices amplifying taste.

Homemade Pumpkin Compote

 

Use in cakes, yogurt, or salads for natural sweetness without added sugars, supporting weight and blood sugar control.

 

Sweetest Fruits for Compotes
For naturally sweet baked goods, for instance, choose:
  • Pumpkin, Mango, Peach, Figs: High natural sugars (~10–15g per 100g), thus, ideal for sugar-free recipes.
  • Avoid Apple, Plums: Lower sweetness (~6–8g per 100g), for example, requiring more processing.
Oven-baking pumpkin (30 minutes at 180°C) yields a denser puree, for instance, needing less flour in recipes compared to liquidy compote.
Health Considerations
Pumpkin’s low carbs and high fiber make it ideal for:
  • Weight Management: Low calories and filling fiber, thus, curb overeating.
  • Blood Sugar Control: Minimal sugars and fiber slow glucose release, for example, aiding diabetics.
  • Digestive Health: Fiber supports gut function, therefore, promoting regularity.
However, if canning, ensure proper sterilization to prevent spoilage, for instance, following USDA guidelines for safety.
Why You’ll Love This Recipe
  • Low-Carb and Healthy: Naturally sweet, thus, perfect for keto or diabetic diets.
  • Versatile Pantry Staple: Use in breakfast, baking, or dinners, for example, with endless possibilities.
  • Quick and Easy: Ready in under an hour with 4 ingredients, so, ideal for beginners.
  • Long-Lasting: Stores for weeks or months, therefore, simplifying meal prep.
  • Nutrient-Packed: Fiber, vitamins, and antioxidants, for instance, boost wellness.
Tips for Perfect Compote
  • Choose Sweet Pumpkin: Opt for sugar pumpkins, otherwise, flavor may be bland.
  • Cook Low and Slow: Prevents burning, for example, enhancing sweetness.
  • Sterilize Jars: Ensures safe storage, thus, for canning or freezing.
  • Taste Before Storing: Adjust spices or lemon, so, it’s balanced.

 

If you liked this recipe, you might also be interested in:

This Sugar-Free Pumpkin Compote is a versatile, low-carb pantry staple that transforms breakfasts, baked goods, and meals with natural sweetness and nutrients. For instance, made with pumpkin, spices, and no added sugar, it’s gluten-free, vegan, and ready in under an hour.
Moreover, its health benefits and long shelf life make it a must-have for keto, diabetic, or wellness-focused diets.
As a result, whip up this compote today and elevate your cooking with a healthy, flavorful ingredient!

 

compota de calabaza sin azúcar

COMPOTA DE CALABAZA SIN AZÚCAR

Aprende a preparar una compota de calabaza casera sin azúcar y descubre todas sus posibilidades, tómala tal cual, úsala para endulzar masas, es una delicia.
4.84 from 6 votes
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Course Compota, Desayuno
Cuisine CASERA
Servings 8 raciones
Calories 34 kcal

Ingredients
  

  • 1 kg calabaza
  • 1 vaina de vainilla
  • 1 rama de canela
  • 200 ml agua (esta cantidad corresponde a 3/4 de taza aproximadamente)
  • 1 cda jugo de limón (el zumo de medio limón, sin pulpa)
  • 1/4 cucharadita esencia de vainilla (opcional)

Instructions
 

  • En primer lugar hay que pelar la calabaza, retirar todas las semillas y cortarla en dados.
    compota de calabaza sin azúcar
  • Pon la calabaza en una olla, añade el jugo de limón, las especias y el agua. Las vainas de vainillas debes abrirlas para extraer todas las semillas y que den todo el sabor, deja las vainas también en la olla, aportarán más sabor.
    compota de calabaza
  • Cocina durante 30-35 minutos, la calabaza debe estar blanda, y se tiene que poder machacar con un tenedor fácilmente.
    compota de calabaza
  • Retira las vainas de vainilla y las ramas de canela, pica la calabaza a mano con el tenedor.
    compota de calabaza
  • Ahora es el momento de envasarla, usa botes de vidrio con la tapa en perfecto estado, deben estar bien limpios, si pretendes hacer conserva, debes hervirlos 15 minutos para esterilizarlos.
  • Rellena los botes sin dejar huecos, procurando sacar todas las burbujas de aire, cierra y deja enfríar boca abajo sobre la encimera hasta que estén a temperatura ambiente. Después guárdalos en el frigorífico, de esta forma se conservarán en perfecto estado unas 2 semanas.
    compota de calabaza sin azúcar
  • Si quieres hacer conserva, sigue los pasos habituales para ello, te lo explico en las notas de la receta*.
  • Usa tu compota casera sin azúcar como quieras, consúmela tal cual o añádela a otras recetas, está deliciosa.

Notes

  • Cada ración corresponde a unos 100 gramos de compota.
  • La cantidad de agua dependerá de la variedad de calabaza, las de invierno con piel gruesa y rugosa son más secas, las de piel fina suelen tener mayor contenido de agua.
  • La cantidad de especias puede variar, con las que he puesto en la receta, la compota queda muy aromática.
  • Si te interesa obtener una compota más especiada, y pretendes usarla para hacer una tarta, puedes añadir también clavo, jengibre y nuez moscada que junto con la canela son las especias típicas de la tarta de calabaza.
  • *Cómo hacer conserva: Lo primero es esterilizar los botes de vidrio donde vayas a hacer la conserva, debes hervirlos durante
    15 minutos en agua y dejar que se sequen bien. Cuando tengas la compota
    hecha, rellena los botes procurando que no quede aire en su interior,
    debes ir “apretando” la compota con una cuchara para eliminar las
    burbujas de aire, llenarlos hasta arriba y cerrar bien. Cuando tengas
    toda tu compota envasada, debes introducir todos los botes en una olla
    con agua hirviendo durante 30 minutos, (baño maría). Pasado ese tiempo,
    los dejas enfriar a temperatura ambiente y los guardas en un lugar
    fresco, seco y oscuro. Si esta técnica se hace bien, la compota en
    conserva tiene una duración estimada de un año. Si a alguno de los botes
    le entrara aire, podría estropearse, por eso hay que fijarse bien cada
    vez que se abre un bote y asegurarse de que está en buen estado. Una vez
    abierta, la compota puedes guardarla en la nevera durante una semana.

Nutrition Facts
COMPOTA DE CALABAZA SIN AZÚCAR
Amount Per Serving
Calories 34 Calories from Fat 9
% Daily Value*
Fat 1g2%
Saturated Fat 1g6%
Sodium 3mg0%
Potassium 425mg12%
Carbohydrates 9g3%
Fiber 1g4%
Sugar 3g3%
Protein 1g2%
Vitamin A 10641IU213%
Vitamin C 11mg13%
Calcium 31mg3%
Iron 1mg6%
* Los porcentajes de Valores Diarios están basados en una dieta de 2000 calorías.
Keyword calabaza, compota
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Calificación de la Receta