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Delicious Lacto-Fermented Pumpkin Recipe

Delicious Lacto-Fermented Pumpkin Recipe (1)

Lacto-fermented pumpkin is a great way to celebrate fall, and yields a firm but delicious addition to any meal. For this recipe, we used a sugar pumpkin, which is known as the best baking pumpkin out there. You can also substitute any winter squash or gourd in this great recipe.

It’s also a new and different way to add the nutrients in pumpkins to your diet, while still consuming the beneficial lactobacillus to help keep your digestive system healthy.

You can also play around with the spices. So, if cinnamon and nutmeg aren’t your thing, try your own special customized blend of spices. I like cinnamon and nutmeg, though, because they add a little bit of spiciness to the ferment, and summon the feel of colored leaves and crisp air better than anything else out there.

One word of warning – don’t skip the Himalayan salt. It will stop the bad bacteria from growing, without interfering with lactobacillus, which is stronger and better able to resist salt.

You can use a starter, juice from a previous ferment, or allow the lactobacillus and healthy good-for-you bacteria to grow using the rind from your pumpkin, squash or gourd since the beneficial bacteria love the outside of fruits and vegetables.

How to use fermented pumpkin

So the next question, once you have your fermented pumpkin on hand, is to decide how you will use your freshly-fermented pumpkin pieces.

I like to blend it into smoothies for a probiotic treat, and children love it this way. It’s a sneaky way to introduce beneficial bacteria into their diet while making it easy for them to say “YES!” to a food they might otherwise avoid.

Another option is to grate it or chop it in a blender and add it on top a leafy green salad for a nutritiously different flavor.

Also Read- 6 Delicious Ways to Use Fermented Fruit

How to make Lacto-Fermented Pumpkin

The Ingredients:

1. Pumpkin:

Start with a fresh, preferably organic, pumpkin. Look for a sugar or pie pumpkin, known for its sweet and dense flesh, ideal for fermentation.

2. Sea Salt:

Opt for high-quality sea salt without additives. This not only seasons the pumpkin but also creates an environment conducive to the growth of beneficial bacteria.

3. Spices (Optional):

Experiment with fall-inspired spices like cinnamon, cloves, or nutmeg to infuse additional warmth and depth into your lacto-fermented pumpkin.

4. Water:

Use filtered or chlorine-free water to avoid inhibiting the fermentation process with unwanted chemicals.

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Step-by-Step Recipe:

Step 1: Prepare the Pumpkin

  • Wash and peel the pumpkin, removing seeds and fibrous strands.
  • Cut the pumpkin into bite-sized pieces, ensuring uniformity for even fermentation.

Step 2: Create the Brine

  • Dissolve sea salt in water to create a brine. Aim for a ratio of approximately 1 to 2 tablespoons of salt per quart of water, depending on your taste preference.

Step 3: Seasoning (Optional)

  • Add fall spices like cinnamon or cloves to the brine for an extra layer of flavor.

Step 4: Combine and Pack

  • Place the pumpkin pieces into a clean, airtight fermentation vessel.
  • Pour the brine over the pumpkin, ensuring it covers the pieces completely.
  • Press the pumpkin down to eliminate air pockets.

Step 5: Fermentation

  • Seal the vessel and let it ferment at room temperature for 3-7 days. The duration can vary based on your desired level of fermentation and taste.

Step 6: Taste Test

  • Periodically taste the pumpkin to monitor the fermentation process. Once it reaches the desired flavor, transfer it to the refrigerator to slow down fermentation.

Health Benefits of Lacto-Fermented Pumpkin:

  1. Probiotic Richness: Lacto-fermentation introduces beneficial bacteria to the pumpkin, supporting gut health by promoting a diverse microbiome.
  2. Enhanced Nutrient Absorption: The fermentation process breaks down compounds, making nutrients more accessible and aiding in their absorption.
  3. Digestive Aid: Probiotics in lacto-fermented pumpkin contribute to a healthy digestive system, potentially alleviating issues like bloating and indigestion.
  4. Boosted Immunity: The probiotics generated during fermentation may contribute to a strengthened immune system, helping your body ward off infections.

Creative Ways to Enjoy Lacto-Fermented Pumpkin:

1. Fall Harvest Platter

Fall Harvest Platter

A Fall Harvest Platter is a culinary masterpiece that celebrates the rich flavors of autumn. This vibrant platter combines an array of seasonal delights, including lacto-fermented pumpkin, crisp apples, artisanal cheeses, and a variety of nuts. The star of the show, the lacto-fermented pumpkin, adds a tangy and probiotic-rich element to the ensemble.

The sweetness of the apples complements the savory cheeses, while the nuts provide a satisfying crunch. This thoughtfully curated platter is not only a visual feast but also a harmonious blend of textures and tastes, making it a perfect centerpiece for fall gatherings. Whether served as an appetizer or a festive snack, the Fall Harvest Platter embodies the essence of the season, inviting everyone to indulge in the bounty of autumn’s culinary treasures.

2. Salad Sensation

Salad Sensation is a culinary delight that elevates the traditional salad experience with a burst of flavors and textures. Incorporating lacto-fermented pumpkin cubes into a bed of crisp greens, this salad offers a delightful combination of sweetness, tanginess, and freshness.

Paired with nuts for crunch and a well-balanced vinaigrette, the Salad Sensation captures the essence of autumn in every bite. It’s a perfect fusion of health and indulgence, turning a simple salad into a sensory delight that tantalizes the taste buds and provides a nutritious and vibrant addition to your fall menu.

3. Probiotic Parfait

The Probiotic Parfait is a delightful and nutritious treat that combines the goodness of lacto-fermented pumpkin with the creamy richness of yogurt and the crunch of granola. Layers of velvety yogurt alternate with the probiotic-packed lacto-fermented pumpkin, creating a symphony of flavors and textures. Topped with a generous sprinkle of granola, this parfait not only satisfies your sweet cravings but also provides a wholesome and gut-friendly experience.

Whether enjoyed as a decadent breakfast or a guilt-free dessert, the Probiotic Parfait is a delicious way to indulge in the harmonious marriage of flavors while nourishing your body with the benefits of probiotics.


4. Pumpkin Pickle Garnish

Pumpkin Pickle Garnish

The Pumpkin Pickle Garnish transforms the humble pumpkin into a tangy and versatile accompaniment for a variety of dishes. Lacto-fermented pumpkin cubes are skillfully used as a zesty garnish, adding a burst of flavor to soups, stews, or grain bowls.

The pickled pumpkin not only enhances the overall taste of the dish but also brings a unique probiotic element, contributing to digestive health. With its vibrant color and distinctive tang, the Pumpkin Pickle Garnish is a delightful way to elevate savory meals, introducing a hint of fall and a dose of gut-friendly goodness to every culinary creation.


5. Fermented Pumpkin Spread

Delicious Lacto-Fermented Pumpkin Recipe (1)

The Fermented Pumpkin Spread is a delectable creation that transforms lacto-fermented pumpkin into a versatile and flavorful condiment. Mashed or blended to a spreadable consistency, this unique creation adds a tangy twist to your culinary endeavors. Whether enjoyed on toast for breakfast, as a unique accompaniment to cheese, or spread over crackers, the Fermented Pumpkin Spread offers a delightful balance of sweetness and tanginess.

Beyond its delicious taste, the spread brings the added benefit of probiotics, contributing to gut health. Embrace this innovative spread to elevate your snacks and meals, introducing a touch of fall flavor and the nutritional goodness of fermentation.


Incorporating lacto-fermented pumpkin into your fall culinary repertoire is not just a delicious endeavor; it’s a journey into the world of probiotic-rich, gut-loving goodness. As you savor the tangy, complex flavors of your homemade creation, relish in the knowledge that you’re not just indulging in a seasonal treat but also nurturing your body with the benefits of fermentation. So, roll up your sleeves, embrace the fall spirit, and let the magic of lacto-fermentation infuse your kitchen with the warmth and goodness of Delicious Lacto-Fermented Pumpkin.


How long does the lacto-fermentation process take for pumpkin?

The duration of lacto-fermentation for pumpkin typically ranges from 3 to 7 days, depending on personal taste preferences. Periodically taste the pumpkin during the process and transfer it to the refrigerator when the desired flavor is achieved.

Can I use any type of pumpkin for this recipe?

While various types of pumpkins can be used, sugar or pie pumpkins are recommended for their sweet and dense flesh, ideal for fermentation.

Is lacto-fermented pumpkin suitable for those with dietary restrictions?

Lacto-fermented pumpkin can be a versatile addition to various diets, including gluten-free and vegetarian. However, individuals with specific dietary concerns should consult with a healthcare professional.

How do I know if my lacto-fermented pumpkin has gone bad?

Trust your senses. If the pumpkin develops an off-putting odor, unusual colors, or mold, it’s an indication that it may have spoiled. If in doubt, it’s safest to discard the batch.

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