by Denise 1 Comment
Here are 27 keto pumpkin recipes that you need to have this fall. Everything from sweet keto pumpkin cheesecake to savory low carb pumpkin soup there is a large variety of recipes for you to try.Perfect low carb comfort foods for the holiday season!
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Every fall at the first sign of pumpkin season, pumpkin flavored recipes are all around you. That doesn’t mean you have to miss out on these tasty fall treats if you are on a low carb diet.
Today I have gathered 27 keto pumpkin recipes that will be sure to satisfy your every pumpkin need or craving. I use pumpkin a lot in my low carb cooking because it’s nutritious and adds a touch of sweetness and sometimes a thickness in texture for a bowl of soup or stew.
So don’t just save it for the sweet dishes like keto pumpkin muffins, play around with savory recipes as well. I have a couple soup recipes for you to try. I even add it to my stew recipes for a bit of sweetness and to thicken it but it doesn’t add any pumpkin flavor.
Is pumpkin keto or low carb?
Yes, pure canned pumpkin is low carb and a highly nutritious food. It’s packed with vitamins and minerals as well as being low calorie and high in fiber. For 1 cup of pumpkin there are only 49 calories and it has 9 grams of carbs (net carbs). Check out this article on the health benefits of pumpkin to learn more.
So while pumpkin is not really low in carbs it can be in moderation. You can use it in all of the following keto pumpkin recipes and keep the carbs down.
I love using canned pumpkin puree for my keto recipes. It has to be the pure pumpkin puree and not the canned pumpkin pie filling which has lots of sugar. You want the ingredients list to only say pumpkin.
My favorite keto sweeteners and ingredients to use with pumpkin.
Luckily there are plenty of keto friendly sweeteners to use in baking and pumpkin dessert recipes. Some of my favorite low carb foods to go well with both savory and sweet pumpkin recipes are:
- brown sugar sweetener: I personally love Swerve brown sugar substitute but I also like Lakanto golden which is a monk fruit sweetener but it has that brown sugar taste.
- other low carb sweeteners: Of course most granulated erythritol sweeteners taste great these days and are easily available in grocery stores. I also love SweetLeaf liquid stevia as they come in different flavors. I prefer the liquid to stevia powder as you can use it to add just a bit more sweetness along with the regular sweeteners.
- Torani sugar free syrups: I use these a lot and they come in great flavors for fall such as pumpkin spice, salted caramel, s’mores (tastes like marshmallow), French vanilla, etc.
- baking extracts: These add lots of flavor but not sweetness. So you can use all kinds of flavors other than vanilla extract. Try caramel, butterscotch, maple, etc.
- keto maple syrup: Lakanto has a great sugar free maple syrup which goes great with fall flavors.
- savory soups: I love the browned breakfast sausage with sweet squashes like butternut squash, acorn squash or of course pumpkin. Add baby spinach or baby kale to balance it out and it’s great for a fall soup. Or when making a pureed soup try some heavy whipping cream to make it silky smooth and creamy.
- spices: Everyone just loves pumpkin pie spice and you can even make you own blend. It’s just a combination of warm spices like cinnamon, ground ginger, nutmeg, allspice, and cloves.
Now on to our recipe roundup.
Below I have a list of 27 keto pumpkin recipes that have a wide variety of dishes. As I mentioned above the creamy fall soups are some my favorites but I also have low carb versions of seasonal favorites you see all the time.
I also have a couple of roasted pumpkin seed recipes. They too are very nutritious and can be a great snack for those following a low carb lifestyle.
27 Keto Pumpkin Recipes
If you are a pumpkin lover and are on a low carb diet, you have to try one of these 27 keto pumpkin recipes. There are everything from drinks, desserts, appetizers and even pumpkin seed recipes to try. Please click on the following keto friendly recipes to see the recipe card.
1
Keto Pumpkin Cottage Cheese
Just in time for fall, the creamy pumpkin flavor is perfect for a healthy breakfast or you can top with whipped cream and spiced nuts for a healthy sugar free dessert! This is a low carb, high protein and low calorie recipe you can feel good about eating. One serving has 100 calories, 14.4g protein and just 5.8g net carbs.
2
Keto Microwave Pumpkin Pie Treats
This microwave keto treat takes 5 minutes from start to finished. These mini microwave pumpkin pies are like a crustless pie in a cup. And since it’s sugar free and gluten free, each has just 2.0g net carbs per serving!
3
Keto Pumpkin Bars
These bars are topped with a sugar free and creamy frosting to make the perfect low carb dessert or snack. For those on a low carb or gluten free diet, this is the sweet keto treat you should make this fall. Only 3.1g net carbs per bar!
4
Keto Pumpkin Spice Pecans
These pecans take less than 15 minutes to make and great for fall party nibbles. You can also use these candied nuts on top of pies, with other desserts and in salads. A great snack even if you aren’t on a keto diet. One serving (¼ cup) has just 0.9g net carbs!
5
Keto Pumpkin Air Fryer Cheesecake
You only need a few simple ingredients and the air fryer creates a delicious and creamy sugar free dessert. It’s perfect if you’re on a low carb diet but have to make something sweet for everyone. One piece has just 3.4g net carbs.
6
Keto No Bake Pumpkin Cheesecake
A creamy and delicious pumpkin cheesecake filling with an easy nut crust. This tasty treat is low carb, gluten free, no bake and only 4.9g net carbs per serving. These are great for a special occasion or for company because there is no baking!
7
Keto Pumpkin Cookies Recipe
Make a big batch of these gluten free cookies, store in the freezer and you will always have some on hand. Each pecan pumpkin cookie has only 1g net carbs and are full of healthy ingredients so you will feel good about feeding them to your family!
8
Pumpkin Spice Coffee Chia Seed Drink
It’s caffeine free, low carb and doesn’t even use coffee so it won’t upset your stomach. But it still has that deliciously sweet flavor of a pumpkin spice iced coffee but with plump chia seeds so it’s filling too. Best of all this coffee drink only has 105 calories and 2.5g net carbs!
9
Sugar Free Pumpkin Spice Hot Chocolate Recipe
The taste of two of my favorite fall drinks in one. Low carb and sugar free, you can indulge and not feel guilty with this hot drink as it only has 102 calories and 2.4g net carbs.
10
Keto Pumpkin Pie co*cktail - Sugar Free Holiday Drink Or Dessert!
Whether you want to eat low carb through the holidays or you just love pumpkin pie, this keto co*cktail is for you. With or without alcohol this low carb holiday drink can also be dessert! Each sugar free drink only has 2.6g net carbs.
11
Keto Roasted Pumpkin Seeds Recipe with Everything Spice
Don’t throw away the seeds when you carve your pumpkin, make this recipe that roasts them in that delicious everything spice. They make a tasty crunchy, salty and healthy keto snack with only 1g net carb per serving. They are also high protein (8 grams of protein) and a good source of fiber!
12
This delicious creamy keto soup gets it’s creaminess from a cauliflower puree and pumpkin. The savory sausage and kale make for a delicious and healthy, low carb comforting soup. Only 5.7g net carbs per serving.
13
Keto Pumpkin Cheesecake Dip With Bacon Chips - Low Carb Appetizer!
This sweet and creamy keto cheesecake dip recipe is perfect with salty bacon chips. This salty and sweet combination makes an awesome keto party food or even a holiday dessert and just one tablespoon of cheesecake dip has 0.7g carbs!
14
Healthy Pumpkin Mug Cake Recipe
Not only is this mug cake low carb at 5.3g net carbs but it's also high in protein (12.2g) and high fiber (6.2g) too! Best of all this healthy muffin recipe only takes a minute or two in the microwave so you can easily make one every morning or as a keto snack!
15
Keto Pumpkin Spice Cookies - Paleo, Gluten Free And Sugar Free Snack!
If you are looking for a deliciously easy, keto cookies recipe, this is the one. Using almond flour, these gluten free and sugar free cookies are full of spice and are perfect for a keto snack or even the dessert table during the holidays. Each low carb cookie has only 0.7g net carbs!
16
Keto Pumpkin Cake In The Slow Cooker With Candied Pecans
Just mix, pour and walk away and come back to this tasty keto snack cake Top it off with whipped cream and crunchy candied pecans or just eat it plain. Either way it’s delicious! One serving of this low carb cake has only 112 calories and 2.1g net carbs!
17
Mini Keto Pumpkin Muffins - Gluten Free, Sugar Free Low Carb Breakfast!
These mini keto muffins are so easy to make and a delicious way to start your morning. With or without cream cheese frosting, these sugar free, gluten free pumpkin muffins make for a great keto snack too! Only 0.7g net carbs per muffin.
18
Easy Toasted Coconut Pumpkin Seed Balls - 4 Ingredient Low Carb Snack!
These easy toasted coconut seed balls only have 4 ingredients and you can make them in minutes. They make for a delicious and healthy keto snack that only have 0.8g net carbs per ball.
19
This low carb risotto with shrimp and cauliflower is a breeze to make in less than 20 minutes! As a low carb dinner or lunch it is rich, creamy and full of flavor. One serving is only 4.8g net carbs!
20
Pumpkin Chai Chia Breakfast Pudding - Low Carb, High Fiber Breakfast!
This chai chia breakfast pudding has all that you need for a healthy breakfast. It’s low carb, high fiber content and has a little caffeine kick from the chai tea! And it’s only 3.7g net carbs per serving!
21
Roasted Thai Curry Pumpkin Seeds (Low Carb)
These roasted Thai curry seeds are delicious! You’ve got to try this nice little twist when you make your roasted pumpkin seeds this fall. Only 2.1g net carbs per serving.
22
Low Carb Pumpkin Pie Pudding - A Healthy Snack For After School!
This healthy low carb pudding is the perfect after school snack or dessert. It takes only a few minutes to make and has only 3.4g net carbs per serving! So if you like to feed your family healthy dessert or sweet treat, give this one a try.
23
Easy Pumpkin Low Carb Smoothie Recipe With Salted Caramel
This easy low carb smoothie recipe with salted caramel is just the thing to get you going in the morning. As a pumpkin protein shake, this is a delicious and easy low carb breakfast on the go. And with only 5.4g net carbs per serving, you could eat it for low carb dessert too!
24
Spiced Pumpkin Protein Matcha
This spiced pumpkin protein matcha is the perfect energy drink to start your morning. Low in carb with the extra protein and an energizing boost with matcha green tea.
25
Low Carb Pumpkin Blender Ice Cream - With Added Protein!
A delicious but simple low carb blender ice cream you can eat immediately for a soft serve texture or freeze for a harder ice cream. Packed with protein this Vitamix ice cream is one you can feel good about as it’s keto and high protein. Each serving has only 5.2g net carbs and 7g of protein.
26
Mini Crustless Keto Pumpkin Pie Recipe
This mini keto crustless pumpkin pie recipe is a delicious and easy sugar free dessert. Each mini has only 5.6g net carbohydrates so indulge without guilt. Only a few ingredients for this healthy keto dessert.
27
Keto Protein Pumpkin Smoothie
This is keto protein smoothie is a delicious recipe for getting more protein in your morning breakfast. This pumpkin shake is a low carb, high protein drink that is also high in fiber. Each keto smoothie has 164 calories, 4.6 grams of net carbs and 15.9 grams of protein. It also has 7.1 grams of fiber!
Well I hope you enjoyed all these tasty low carb pumpkin recipes! I have one bonus recipe for you but it’s really for your dog.
Bonus Christmas pumpkin dog waffles.
These pumpkin dog waffles are not for humans though there are only 5 simple ingredients and you could eat them if you want but I think your dog would appreciate them more. They are also not low carb but it is a healthy recipe to make a little treat for your canine children. 🙂
If you like this list of low carb recipes….
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Nutritional information for the recipe is provided as a courtesy and is approximate only. You should always do your own calculations if you are concerned about the accuracy of this or any recipe. I use the Lose It app for all of my nutritional information because I have for years.Comments
Veena Azmanov
Love every recipe on the list. Unique and perfect and delicious.
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