How to enjoy pumpkin AND stay keto with 39 of the BEST keto pumpkin recipes, the whole family will love this fall.
You can enjoy delicious sweet pumpkin desserts, savory pumpkin mains, sugar-free pumpkin muffins, and even a homemade $1 pumpkin pie spice latte.
It's pumpkin season and everyone wants healthy delicious keto pumpkin recipes.
There are delicious keto desserts, pumpkin bagels, pumpkin fudge, gluten-free pumpkin cookies, and even keto pumpkin ice cream. All are easy keto recipes that will satisfy any pumpkin lover.
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Instead of just using pumpkins to carve a jack o'lantern this year, why not use the entire thing in a healthy recipe instead? There are plenty to choose from with the latest pumpkin recipe roundup.
Pumpkin is keto-friendly and if you only ever make a pie with pumpkin, you can discover so many more keto pumpkin recipes that are all famil-friendly too.
Is pumpkin keto-friendly?
Pumpkin is a wonderful low-carb vegetable that is incredibly versatile and perfect for the keto diet or low-carb diet.
Pumpkins are only 4% carbohydrates, which makes them a great addition to your low-carb fall meal plan. It's why you see so many sugar-free and healthy pumpkin recipes coming out at this time of year.
This delicious low-carb vegetable is also low calorie, low fiber, low protein, and contains vitamin A, vitamin C, and iron.
Pumpkin nutritional information per 100g (raw): 6.5 g total grams of carbs, 0.5 g fiber, 6 g net carbs, 1 g protein, 0.1 g fat, 26 calories.
Nutritional values from cronometer.com
How to cook pumpkin
For most of the low-carb keto recipes below, you will need cooked pumpkin puree. You can use either store-bought canned pumpkin puree (or pumpkin pie filling) or you can puree cooked pumpkin yourself.
No matter which one you decide to use, the cooked pumpkin puree must be low in moisture. If the pumpkin has too much water, your keto pumpkin pie filling, keto pumpkin fudge, or low-carb pumpkin muffins will be wet, soggy, and not set properly.
How to make homemade pumpkin puree
If you can't find canned pumpkin puree, you can make your own real pumpkin puree easily. And it tastes much better than the canned stuff.
- Peel the fresh pumpkin and cut it into 2-inch chunks.
- Boil, steam, or roast the pumpkin until it is soft but not overcooked and mushy.
- Allow as much of the steam and water to evaporate.
- Puree using a stick blender or place into a food processor and puree until completely smooth and lump free.
- Allow cooling completely at room temperature before storing. Keep in an airtight container in the fridge for up to 4 days. Freeze for up to 3 months.
🎃 How to make pumpkin pie spice
Before you begin to make all these delicious fall recipes, I want to teach you exactly how to make your own homemade pumpkin spice and SAVE money.
This homemade spice can be used in a variety of low-carb and keto sugar-free recipes. Make a big batch and keep it in an airtight spice jar.
A small teaspoon can even be added to your daily keto coffee to give it a warm winter spicy flavor.
1: Homemade pumpkin pie spice
Making your own spice mix is easy and beautiful for a gift. It tastes better than anything yu can buy in the grocery store.
🎃 Savoury keto pumpkin recipes
When it's cold outside, a warm pumpkin dinner is the best keto comfort food. Each delicious recipe is perfect for your low-carb lifestyle.
2: Chicken and pumpkin curry (slow-cooker recipe)
Keto curries are perfect when served with fluffy cauliflower rice, keto samosas, and keto garlic naan bread. Dairy-free and perfect for your low-carb lifestyle.
3: Pumpkin and coconut soup
Pumpkin soup is the perfect slow cooker winter recipe. And it's such an economical and healthy low-carb vegetarian dish the whole family will love.
And if you love garlic bread with soup, I've got you covered! Try my easy keto garlic bread - it's the no.1 garlic bread by far!
4: Low-Carb Pumpkin & Mushroom Risotto - Keto Diet App
Fall season flavors of roasted pumpkin, buttery mushrooms, and fragrant thyme in a creamy sauce.
5: Baked Sausage and Pumpkin Bites - Step Away From The Carbs
These baked sausage and pumpkin bites are perfect for a low-carb appetizer this holiday season!
Perfect for a Thanksgiving party platter.
6: Keto Pumpkin Cheesecake Breakfast Pockets - Keto Diet App
These low-carb breakfast hot pockets are filled with pumpkin cheesecake.
Easy to make, grain-free, and a vegetarian meal prepared in under 30 minutes.
7: Pumpkin Fries by Low Carb No Carb -
Easy simple pumpkin fries, that go with almost everything.
Add plenty of coarse sea salt, and how about some parmesan cheese?
8: Keto Pumpkin & Spinach Cannelloni - Keto Diet App
The sweet roasted pumpkin, paired with the tang of goat’s cheese nestled in a bed of luscious creamy cheese and basil sauce?
This cannelloni is worth every second of meal prep.
9: Extra Creamy Cream of Pumpkin Soup - Low-Carb, So Simple
This 4-ingredient take on the old classic is extra creamy — it’s like eating a dream!
10: Low-Carb Pumpkin & Feta Cauliflower Tabbouleh - Keto Diet App
There can never be enough tabbouleh recipes! This one is extra special.
Not only is it low carb, but it’s literally bursting with flavor.
11: Low-Carb Pumpkin Soup with Chorizo Crumb - Keto Diet App
Sometimes you just need a good bowl of comforting soup.
This Roast Pumpkin Soup with a Chorizo Crumb has your winter cravings covered.
12: Pumpkin and bacon slow-cooker soup
Pumpkin and bacon soup is the most delicious cheap and easy meal - this is it!
Just throw everything in the slow cooker in the morning, then bam, dinner is ready when you come home in the evening.
🎃 Sweet pumpkin keto recipes
My favorite way to enjoy keto pumpkin recipes by far is to make a sweet recipe, especially pumpkin fudge!
13: Pumpkin spiced fudge
The best keto pumpkin recipe by far and it's also the quickest and easiest way to whip up a sweet treat when you are having a sugar craving.
It's a great recipe for the freezer, so you can always have a keto dessert on hand when a sweet craving hits and the perfect texture for a frozen sugar-free dessert.
14: Low-Carb Chocolate Pumpkin Pie
One of the most classic autumn pumpkin recipes has to be pumpkin pie. This is absolutely delicious because it is full of pumpkin flavor, vanilla extract, and chocolate with a buttery crust.
You can even omit the cocoa powder if you want a traditional keto pumpkin pie recipe.
Recipe card notes: Bake in a square or rectangle baking dish then cut into keto pumpkin bars and serve with whipped heavy cream.
15: Pumpkin Cream Cheese Muffins - All Day I Dream About Food
Copycat Starbucks recipe! Cream cheese-filled pumpkin muffins that taste better than the real thing, with no guilt.
I absolutely LOVE the hidden surprise in the center. Can be served with a cream cheese frosting.
16: Pumpkin pie spices mug cheesecake (egg-free and sugar-free)
A single serve of pumpkin cheesecake is smooth and creamy and only takes a few minutes.
You can be eating dessert that's keto-friendly in just a few minutes.
17: Pumpkin Spiced Waffles - Keto Diet App
To make the most out of your low-carb pumpkin, try these moist and soft gluten-free waffles.
They're like a quick and easy keto pumpkin bread.
18: Low-Carb Pumpkin Oatmeal Breakfast Bars - All Day I Dream About Food
You can even enjoy low-carb pumpkin recipes at breakfast! It's one of those healthy recipes, that tastes naughty.
Keto pumpkin bars recipe is easy to make and will keep you full all day.
19: Pumpkin Chia Pudding - Keto Diet App
This recipe is like a small pumpkin pie in a jar. It's one of the keto-friendly recipes that can be used both as a dessert or for breakfast.
20: Pumpkin Donuts by Keto Adapt Blog -
The perfect keto pumpkin bread recipe for those lazy Saturday mornings.
Instead of grabbing a doughnut from the deli, try these pumpkin doughnuts with the pumpkin glaze.
21: Pumpkin Coconut Flour Pancakes - All Day I Dream About Food
These coconut flour pumpkin pancakes will make your fall mornings a joy.
Serve them with whipped cream and sugar-free maple syrup, YUM!
22: Low Carb Pumpkin Bagels - My Montana Kitchen
Dense and slightly chewy, these Low-Carb Pumpkin Bagels are filled with the flavours of Fall.
Perfect when toasted and topped with the whipped cream cheese spread or vanilla cream cheese frosting.
23: Low Carb Pumpkin Mousse - Keto Adapt Blog
If you've got canned pumpkin, you must try this dessert. It is everything decadent that Pumpkin Pie has to offer without all of the trouble of making a pie crust.
24: Low Carb Pumpkin and Bacon Ice Cream - Step Away from the Carbs
If you love the blend of sweet and salty, try this recipe for pumpkin and bacon ICE CREAM!!! Why not add some nuts to make pecan pumpkin ice cream?
26: Pumpkin Pie Pots de Creme - Keto Adapt Blog
A decadent creamy "Pot of Cream" you will not regret!
27: The Best Low Carb Pumpkin Spice Muffins - Low-Carb, So Simple
Can you believe that the best ever Low-Carb Pumpkin Spice Muffins need only 5 ingredients and one bowl?
28: Pumpkin Pie Cupcakes - All Day I Dream About Food
Don't be fooled just because they are baked in cupcake wrappers!
These sweet pumpkin treats are more like the center of a pumpkin pie, without the crust.
29: Low Carb Pumpkin Cake - Keto Adapt Blog
Do you have a family get-together coming up, a fall party?
Now, this cake is the perfect showpiece for your company!
30: Crustless Low-Carb Pumpkin Pie by Low Carb, So Simple
Comforting, rich, and custardy, this Low-Carb Pumpkin Pie will be one your family will request over and over
31: Keto Pumpkin Chia Muffins - Keto Diet App -
These pumpkin muffins are some of the best I've ever tasted! If your goal is to make the dough rise resulting in light and fluffy muffins.
You could even bake the muffin batter in a loaf pan.
32: Pumpkin Cookie Balls - Keto Adapt Blog
A Christmas cookie recipe turned into an autumn treat!
The perfect low-carb recipe.
33: Fluffy 5-Ingredient Pumpkin Pancakes - Low Carb, So Simple
This isn’t just another low-carb pumpkin pancake recipe: it’s the ultimate low-carb pumpkin pancake recipe!
Serve with whipped cream and sugar-free chocolate chips.
34: Chocolate Pumpkin Sex In A Pan Dessert - All Day I Dream About Food
The name says it all. This layered pumpkin and chocolate pudding dessert is better than...
35: Pumpkin Snickerdoodles with Cream Cheese - My Montana Kitchen
Sweet, dense pumpkin cookies filled with a rich layer of sweetened cream cheese.
These low-carb, sugar-free Pumpkin Snickerdoodles are the cookies of your low-carb dreams!
🎃 Beverages
37: Pumpkin spice latte
This healthy homemade version only costs $1 to make and has less than 1g net carbs per mug. Now, who doesn't want that?
The quick blender recipe is so easy, that it can be made every day. Keto pumpkin recipes don't get much better than this!
38: Pumpkin Latte - Keto Adapt Blog
What says fall better than a pumpkin latte? Warm up and enjoy this creamy satisfying drink.
39: Dairy-Free Pumpkin Pie Creamer - Keto Adapt Blog
The perfect creamer for the fall, enjoy the calming taste of pumpkin every morning with my healthified pumpkin creamer!
No more store-bought, expensive creamers!
🎃 Pumpkin FAQ
The easiest way to cook a pumpkin is to cut a whole pumpkin in half, scoop out the seeds with a large spoon then place them on a baking tray and cook both halves in the oven at 180C/350F for 30-40 minutes depending on the size of your pumpkin. You can also cook the pumpkin in a microwave for 15-25 minutes.
Both are made from ground almonds but almond flour is finer and usually does not contain almond skins. It is usually used in keto cake recipes to make sure they are soft and fluffy. Almond meal is generally coarser and may contain almond skins.
If you have an egg allergy and need an egg replacer, use these egg conversion charts (egg charts) to see the 6 most common egg substitutes used in keto baking.
It depends on the recipe but please remember that butter has a creamy taste and buttery flavor, and often has added salt.
1 cup of pureed pumpkin (canned pumpkins) have 12.5g net carbs, 2.7g protein, 0.7 g fat, and 83 calories.
Genuine traditional pumpkin pie spice is just a mixture of a variety of warm spices that are used in many fall and winter recipes. You can use pumpkin pie spice on the keto diet as long as it has no added sugars or you make your own.
In some recipes, you can swap canned pumpkin or fresh pumpkin for butternut squash. Make sure it is low in moisture otherwise your recipes might be soggy.
I always line my baking pan with parchment paper to make the fudge easy to remove. I even freeze it in baking paper and then pop it into an airtight container to last longer.
The most popular low-carb flours are almond flour and coconut flour. You can read the full guide to low-carb flours and their carb count.
The most popular and favorite keto-friendly sweeteners are erythritol, monk fruit sweetener, allulose, stevia, and xylitol. Sugar-free sweeteners do not affect my blood sugar readings and taste like the real thing.
For best results, I like to use the subtle sweetness of erythritol. Granulated erythritol for cakes, cookies, and low-carb pumpkin bars, powdered erythritol for smooth frostings, fat bombs, and keto cheesecakes.
🎃 Healthy Thanksgiving ideas
If you want to have a healthier Thanksgiving, these are the 61 best keto Thanksgiving recipes.
You can plan an entire keto Thanksgiving dinner with bacon-wrapped turkey, buttery Brussels sprouts, keto cornbread stuffing, and even a keto berry cheesecake for a keto dessert.
🎃 Healthy Halloween party ideas
Want to try a healthy Halloween this year? Or at the very least, cut back on the amount of sugar your kids consume? Then look at these amazing fun and imaginative ideas for party food AND party bags.
These are 34 of the best healthy Halloween ideas, treats, and recipes, that are candy-free.
They are perfect if you want to stop or cut back on the sugar overload.
Laura
Well, i used to think that pumpking, and its varieties, were high carb vegetables.. I´ve even seen it in keto guides.. i don´t understand..
Punam Paul
Pumpkin in keto recipe. Great! Will try soon...