If you’ve been craving pumpkin spice everything and were worried you had to cut out your favorites during the fall and winter, you’ll be excited to hear that keto pumpkin is very much a thing.
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 low carb pumpkin recipes for you.
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.
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 1/2 cup cubed
Carbs in Pumpkin Puree
Because pumpkin puree is more dense 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 1/2 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.
Keto Pumpkin Recipes
Here’s our 12 favorite low carb and keto pumpkin recipes that are all easy, don’t have very many ingredients and numerous are even no bake!
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!
Shhh…..you don’t even need to tell your friends and family these are part of the ketogenic diet! They’ll never even notice 😉
Keto Pumpkin Fat Bomb Recipe
If you haven’t yet discovered fat bombs, then you’re for sure in for a treat with these pumpkin spice fat bombs by Moscoto Mom. Fat bombs are the perfect treat to help you stay in ketosis and make sure you’re getting enough fats.
These tasty keto pumpkin fat bomb treats taste like cheesecake and it’ll be hard to not to each the entire batch 😉
Net Carbs: 1 net carb per serving
Keto Pumpkin Pie
Nothing is more classic in the fall than pumpkin pie, and even with tons of low carb and keto pumpkin recipes available, a basic keto pumpkin pie is still most popular.
You’ll love this delicious low carb pumpkin pie recipe by Briana Thomas that’s gluten free, low carb and Keto Friendly.
Net Carbs: Not listed in the recipe
Find the recipe on Briana Thomas’s blog
Keto Pumpkin Spice Latte
While keto pumpkin pie might be the most searched keto pumpkin recipe, in my world it’s the pumpkin spice latte that is most frequently consumed much of fall. While you’ll probably just eat one pumpkin pie, how many cups of warm and delicious keto pumpkin spice lattes will you enjoy?
If you’re like me, being able to make your own low carb pumpkin spice latte at home will mean you don’t have to miss out on your favorite seasonal drink.
Peace Love & Low Carbs combines a popular bullet coffee recipe with MCT oil with the fall flavors of pumpkin spice. My keto hubby swears by his bullet coffee every morning! This is the Amazon Choice MCT oil if you haven’t yet discovered it’s benefits.
Net carbs: Not listed in the recipe
Find the Recipe at Peace Love & Low Carbs
Low Carb Pumpkin Bread
Low carb pumpkin bread is another one of my absolute fall favorite recipes, and I don’t know about you but a version filled with cream cheese takes the class pumpkin bread to another level.
Sweetened with both stevia and Swerve, no one will realize this is sugar free and gluten free.
Net carbs: 4 per serving
RELATED RECIPES YOU’LL LOVE
Low Carb Pumpkin Cake
This keto friendly low carb pumpkin cake is just delicious and filled with a whipped cream and cream cheese mixture.
If you haven’t ever made a roll cake, don’t be intimidated! It’s way easier than it seems and your friends and family will be extremely impressed. All you need is a jelly roll pan and parchment paper to easily roll the cake.
Net carbs: 3 per serving
Low Carb Pumpkin Fudge Recipe
When most of us first think of fudge, our minds instantly go to anything with chocolate. But this low carb pumpkin fudge recipe is one just as decadent but without the chocolate.
What a fun twist and easy twist that is perfect for the holidays! Not only is this recipe low carb, keto, gluten free, and no sugar, it’s also paleo and vegan.
Net carbs: 2 per serving
Find the Recipe at Low Carb Yum
Keto Pumpkin Ice Cream
Although more people eat ice cream in the summer than any time of year, there’s no hard fast rule that says you can’t enjoy yummy ice cream in the fall with your favorite pumpkin cheesecake flavor.
Keto Pumpkin ice cream is simpler than you’d think if you’ve never made your own ice cream at home. While you can use an ice cream maker if you have one (this is the one we bought!), it’s not required for this recipe.
Net carbs: 4 per serving
Find the Recipe at Gnom Nom
Low Carb Almond Butter Cups with Pumpkin
I don’t know about you, but I actually think almond butter tastes SO much better than peanut butter! You’ll never crave Reese’s when you learn how to make your own low carb and Keto friendly version at home.
Kit’s low carb almond butter cups combines the best of both worlds–almond butter cups and seasonal pumpkin spice. Your friends and family will adore you forever if you make them these yummy candies! These do have 1.5 Tbsp of maple syrup, feel free to swap keto friendly maple syrup to bring the carbs down even more.
And don’t forget the keto chocolate chips! THIS brand is the BEST!!! I love to eat them from the bag as a quick dessert. They truly taste like the real deal.
Net carbs: Not listed in the recipe
Find the Recipe at Kit’s Coastal
Keto Pumpkin Cheesecake Bites
You’ll simply adore these Keto Pumpkin cheesecake bites. Not only is this a no-bake recipe, but it’s dairy free too and instead of cream, uses coconut products.
Making delicious and easy desserts you can just pop in your mouth is always a winner.
Net carbs: 6.5 per serving
Find the Recipe at The Paleo Mama
Keto Pumpkin Muffins
You’ve got to love sweet keto friendly recipes you can eat for breakfast. These decadent Keto Pumpkin muffins can do triple duty as a quick breakfast, snack or dessert.
The cream cheese frosting is totally optional but definitely adds a wow factor to the recipe.
Net carbs: 3 per serving
Find the recipe by Gnom Nom
Low Carb Pumpkin Cheesecake
Low carb pumpkin cheesecake is a fabulous holiday dessert instead of the classic pumpkin pie. This low carb version by Foodie Affair will fool your friends and family and they’ll never know you served them a sugar free gluten free dessert for Thanksgiving!
Net carbs: 6 per serving
Find the recipe on Foodie Affair
We would love to get feedback on the low carb keto pumpkin recipes! Which ones are your favorite and which ones have you tried? Please post below in the comments or in the comments section of the Pinterest pin.
Be sure to pin this post on Pinterest for later so you can easily find it again!
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