If you've been craving pumpkin spice everything and were worried you had to cut out your favorites during the fall and winter by wondering "is pumpkin keto," you'll be excited to hear that YES you can eat it in moderation!
Get the inside scoop about pumpkin on keto, plus get lots of keto pumpkin recipes to enjoy for all and even for year-round.
Is Pumpkin Keto?
Are you someone who just can't wait for pumpkin spice season every fall and you look forward to finding delicious ways to put pumpkin in just about everything? I hear ya! Whether you're pumpkin crazy like me or simply looking for healthy fall and holiday pumpkin dessert recipes, we have tons of fabulous keto pumpkin recipes for you.
But first things first, when most of us think of pumpkin recipes, it's the desserts, pumpkin spiced latte drinks, and holiday favorites that come to mind. So it's an easy misconception to wonder "is pumpkin keto-friendly?"
Keep reading and learn all there is to know about pumpkin carbs, get questions answered like "is pumpkin a carb?", plus get a handful of our favorite low carb and keto pumpkin recipes!
And to get directly to your question about whether you can even eat pumpkin on keto, YES, you can!....In moderation 😉
Carbs in Pumpkin
Pumpkin is very much a low carb food and you'll be happy to know it's a great option to eat all year round as a healthy alternative to high carb and processed carbs. If you've been wondering how many carbs are in pumpkin, we've compiled the info for both cubed pumpkin and pumpkin puree.
Cubed Pumpkin Nutritional Facts: (1 cup)
- Calories: 30 g
- Fat: 0.1 g
- Total Carbs: 8 g
- Fiber: 0.6 g
- Protein: 1.2 g
- Net Carbs in Pumpkin: 8 carbs for 1 cup cubed, 4 carbs for ½ cup cubed
Carbs in Pumpkin Puree
Because pumpkin puree is denser than cubed pumpkin, the carbohydrates in pumpkin puree will be higher than the cubes.
Puree Pumpkin Nutritional Facts: (1 cup)
- Calories: 83 g
- Fat: 0.4 g
- Total Carbs: 20 g
- Fiber: 7.1 g
- Protein: 2.7 g
- Net Carbs in Pumpkin: 13 carbs for 1 cup pumpkin puree, 6.5 net carbs for ½ cup
Is Pumpkin OK for Keto?
Because we mostly associate pumpkin recipes with something sweet, at first thought many people might assume pumpkin isn't ok for a Keto Diet.
With 13 net carbs for 1 cup of pumpkin puree, you might wonder if pumpkin is Keto friendly.
Because a little bit of pumpkin goes a long way, and many keto pumpkin recipes call for 1-2 cups of pumpkin for the entire recipe, there are many low carb pumpkin recipes that only have between 3-5 net carbs each.
Eating healthy fats is a critical part of a ketogenic diet, and while pumpkin itself is lower carb, it has hardly any fat at all. The key to making sure pumpkin works for your daily macros is to make sure the recipes are cooked with fats such as butter, ghee, coconut milk, olive oil, avocado oil, coconut oil, or nut butters.
Is Pumpkin a Carb?
When readers are asking whether or not pumpkin is a carb, they typically mean is it in the same category of carbohydrates like acorn squash, sweet potatoes, Russet potatoes, or spaghetti squash.
While pumpkin is considered a winter squash, from a botanist perspective, it's structurally a fruit because it's a seed-bearing flowering plant.
So from a carb perspective, it definitely does have carbs but thankfully is low enough like some other types of squash that pumpkin is also considered keto-friendly.
Are Pumpkin Seeds Keto?
Pumpkin seeds are considered low carb when eaten just a sprinkle at a time and can definitely part of a ketogenic diet. While 10 net carbs per serving might seem high, pumpkin seed isn’t typically the kind that just gets eaten as a snack. You’re more likely to see them as a small sprinkle on a salad or a sprinkle on pumpkin bread.
Pumpkin Seeds (1 oz-85 seeds)
- Calories 126
- Fat 5 g
- Protein 5 g
- Carbs 15 g
- Fiber 5 g
- Net Carbs 10 g per 1 oz serving
Get more info on low carb nuts here.
Keto Pumpkin Recipes
Having delicious and easy low carb and keto desserts to periodically eat is one of the many reasons it's easier to follow a ketogenic diet during the holidays. This is my first year attempting to grow pumpkins in our garden, I can't wait to live off of pumpkin recipes from pumpkins I grew myself. (or hopefully they grow anyways?!)
How amazing is it to be able to still enjoy mouthwatering keto pumpkin desserts like healthy cookies, pies, drinks, snacks and more? And how much better yet that pumpkin is something we can indulge in often and still be losing weight, losing fat and helping us stay in ketosis.
This collection of low carb pumpkin dessert recipes is also perfect for special occasions like Halloween, Thanksgiving or Christmas. But definitely don't feel you have to wait until the holidays to eat keto pumpkin ideas!
Did you get your "Is pumpkin keto?" questions answered? If not, let us know what we missed!
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