Instant Pot Paleo Pumpkin Butter in a bowl and spread on bread, with jars and a pumpkin in the background

Instant Pot Pumpkin Butter (Paleo, Vegan, Plant-based, GAPS, AIP)

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Instant Pot Pumpkin Butter takes an old fashioned treat and makes it faster and healthier. This lovely fall condiment is perfect for Paleo, Vegan, Plant-based, GAPS and AIP. Use either canned pumpkin or fresh pumpkin: You choose! I provide both variations.

spoonful of instant pot pumpkin butter and it spread on bread


Refined Sugar-free & Instant Pot Recipe

I made this recipe for our family and for you because there are NO Instant Pot Pumpkin Butter recipes (that I could find) that aren’t made with sugar, until now! I think the world needs this recipe.

Back in the day when pumpkin butters were first made, they were indeed made with sugar, but it wasn’t the refined sugar most home cooks use today. It was a darker cane sugar with more natural molasses.

So I use coconut sugar in this recipe (or you can use maple sugar too) to replicate that original flavor and also because it’s healthier. Refined sugars aren’t healthy, and I believe that even treats should be wholesome.

The Instant Pot also has a wonderful way of caramelizing flavors — perfect for a pumpkin butter recipe.

Pumpkins tells us, “Archaeologists discovered the oldest domesticated pumpkin seeds in the Oaxaca Highlands of Mexico. Pumpkins are believed to have originated in Central America over 7,500 years ago.”

In the 1800s, cooks started simmering pumpkin into sweet desserts and adding spices.

Apples and Oranges

I love that pumpkin butters often also include apples, because both pumpkins and apples are ready for harvest at the same time, and apples actually contribute beautifully to the right texture and sweetness of pumpkin butter.

I also like to add some orange zest to mine, because that wintry flavor goes so well with pumpkin. Such a special condiment is now je ne sais quoi delicious.

If you can’t have citrus, or want to keep it straight pumpkin, just omit the orange zest in the recipe below.

Regarding apple juice, I actually don’t use juice in my recipe. Instead I use apples and water. I don’t like buying pre-made juices in general because any fruit juice that isn’t fresh turns to fructose. While this recipe does use sweetener, I am happy to use apples themselves and not pre-made juice. The outcome is great, and we also save money not buying juice!

If you happen to have lots of apples on a nearby tree and you own a juicer, you can certainly use fresh apple juice in this recipe for an even more concentrated, sweeter condiment.

Which Kind of Pumpkin to UseInstant Pot Paleo Pumpkin Butter in a bowl, with a pumpkin in the background

In this modern world, do we use fresh pumpkins or do we use canned pumpkin to make pumpkin butter? The answer, you’ll be happy to know … is: whichever you prefer.

I decided to make this recipe both ways to meet your needs. Honestly, canned pumpkin is one of the only prepared foods I ever buy. My kids like it straight from the can for a snack (and they are constantly eating); so sometimes it’s just nice to have the convenience of it.

We also eat a ton of freshly grown winter squash each fall. Kabocha is my favorite variety.

This recipe works so well with fresh winter squash, including pie pumpkins, and there is a lot of pleasure to be had making this recipe completely from scratch! It really gets one in the spirit of all things holiday, family, seasonal and traditional!

Choose your method according to what will bring you more pleasure!

If you’re going the fresh route, be sure to use a pie pumpkin or sugar pie, or choose kabocha squash for a denser, richer and thicker outcome. Butternut squash might be a nice variation, or butternut plus pie pumpkin. Just don’t use a Halloween type pumpkin, which will make a watery end product.

Instant Pot Paleo Pumpkin Butter in a bowl and spread on bread, with jars and a pumpkin in the background

Fast and Easy

Each fall pumpkin butter comes to mind! It’s the condiment that makes me smell and taste the season. If you’re wondering what pumpkin butter is, unlike butter it doesn’t actually contain any dairy.

Pumpkin butter is usually made with apple juice and cooked down over a long period of time until it becomes dense and spreadable, rich with lively autumnal spices, concentrated in both flavor and texture.

Does cooking pumpkin butter in the Instant Pot make this long cooking process faster and easier?

Making pumpkin butter in your Instant Pot is perfect, because otherwise the recipe requires a long stove top cooking, lots of stirring and monitoring!

In the Instant Pot (or your pressure cooker), the cooking time is just ten minutes!

5 from 2 votes
Instant Pot Paleo Pumpkin Butter in a bowl and spread on bread, with jars and a pumpkin in the background
Instant Pot Paleo Pumpkin Butter (refined sugar-free)
Prep Time
15 mins
Cook Time
45 mins
Total Time
1 hr

You can make this recipe with canned pumpkin or fresh pie pumpkin/certain varieties of winter squash. Do not use a Halloween-variety pumpkin; it will be too watery.

Course: Breakfast, condiment
Cuisine: American, British
Keyword: instant pot, pumpkin butter
Servings: 5 cups
Calories: 156 kcal
Author: Megan
  • 2 cans pumpkin OR 2-1/2 pounds pie pumpkin/Kabocha/butternut winter squash chunks (about 1 inch cubes, peeled and de-seeded)
  • 2 large apples , peeled and de-seeded
  • 1 cup coconut sugar
  • 3/4 cup filtered water or freshly pressed apple juice
  • 1 Tablespoon orange zest , freshly grated
  • 2 teaspoons cinnamon
  • 1 teaspoon real vanilla extract
  • 1/2 teaspoon ground ginger
  • 1/4 teaspoon ground cloves
  • 1/4 teaspoon ground nutmeg (omit for AIP)
  • 1/4 teaspoon allspice (omit for AIP, substitute with mace if desired)
  • 1/8 teaspoon sea salt
  1. Place all ingredients except vanilla in pressure cooker insert pot. Stir together.

  2. Seal the lid and close the pressure valve. Using the high pressure Manual button, set the time to 10 minutes if using canned pumpkin and 13 minutes if using fresh pumpkin. When the timer goes off, allow the pressure to release naturally for 15 minutes. Then press Cancel button. Place hot pad or dish towel over steam vent, and carefully open steam valve.

  3. Stir to combine, and allow to cool slightly. Add vanilla. Use a hand blender, or transfer contents of pot to blender or food processor. Puree until completely smooth. Butter will thicken slightly as it cools.

  4. Store in jars in fridge for 2-3 weeks.

Recipe Notes

Here's the Instant Pot I have and use for this recipe.

Nutrition Facts
Instant Pot Paleo Pumpkin Butter (refined sugar-free)
Amount Per Serving
Calories 156 Calories from Fat 9
% Daily Value*
Total Fat 1g 2%
Saturated Fat 1g 5%
Sodium 124mg 5%
Potassium 95mg 3%
Total Carbohydrates 41g 14%
Dietary Fiber 3g 12%
Sugars 30g
Protein 1g 2%
Vitamin A 1.6%
Vitamin C 7%
Calcium 1.3%
Iron 1.2%
* Percent Daily Values are based on a 2000 calorie diet.


Can this recipe be made in a slow cooker?

I haven’t done this, but yes, I’m sure you can.

According to this slow-cooker pumpkin butter recipe, cook the pumpkin butter on high for 2 hours, then on low heat for another 2 hours. Stir occasionally.

What’s your favorite use for Instant Pot Paleo Pumpkin Butter?

I love to layer ours in yogurt parfaits, spread it across Instant Pot Cheesecake with a caramel drizzle, eat it plain with freshly whipped cream and top waffles and pancakes!

Comments 18

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  1. I may be the only person on this continent who has never tried pumpkin butter! I happen to have some frozen pumpkin puree in my freezer and a perfectly capable Instant Pot in my pantry so I will most certainly give this try. It sounds SO good!

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  2. I don’t think I’ve ever had pumpkin butter before. The texture is so nice and so flavorful with all of those spices. Such a nice seasonal treat to have.

  3. Yay for this recipe! I love to make pumpkin butter but hadn’t thought about doing so in the IP. I am so excited to try this out!

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  4. I’ve never tried pumpkin butter, but you’ve inspired me to make some! I like that your recipe doesn’t use refined sugar. I also appreciate that you’ve mentioned omitting the orange, as my husband is sensitive to citrus.

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  5. I am a massive fan of fall so this is the perfect addition to a brisk, autumnal day. Cannot wait to try this! Thanks 🙂

  6. I have 3 whole pumpkins just waiting to be turned into pumpkin butter! I love pumpkin (and apple!) butters so much more than jams, jellies, or even the fruit purees. I think it must be the concentrated flavor — so YUMMY!

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      Aw, wonderful!! I hope you enjoy this recipe. We’ve been eating our pumpkin butter daily because we love it, and the recipe makes a good amount.

  7. I just found a use for pumpkin butter in my coffee as a latte. Have been using it iced, but now will be doing it hot. Love pumpkin creamer but trying to eat more plant based diet so I use almond milk with a tbsp of pumpkin butter, mix together and pour into coffee. I sometimes add a splash of vanilla or Carmel coffee syrup.

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