Are you a crazy pumpkin spiced latte fanatic? Yep, same here! Whenever fall comes around all I can think of is Halloween, Thanksgiving and all the delicious keto pumpkin recipes I’m going to make.
I’m going to shock you with this one a bit – did you know that 90% of all the canned pumpkins you can find in US grocery stores sell out in just four months, between October and January? How’s that for a fun fact! It was definitely a surprise for me at first, but then it started to make a little bit of sense.
There’s no way anyone can go through the fall season and avoid everything that includes pumpkin. It’s just too delicious of an ingredient to skip out on, don’t you think?
Is Pumpkin Keto Friendly?
It’s definitely a question we get a lot, especially around the fall season. If you are on the keto diet you probably have asked yourself “Is pumpkin keto?“. The answer is – yes! As long as you stick to keto recipes and manage your portions, you’re good to go.
How many carbs are in a cup of pumpkin puree?
If you’re wondering about the carb count, 1 cup of pumpkin puree contains around 16g of net carbs. It may seem like a lot at first, but you probably won’t eat the whole thing in one sitting.
Can I use pumpkin pie spice on keto?
You sure can! However, take a closer look at the ingredients list. Some pre-made spice blends contain sugar and we can’t have any of that. To make keto and low carb pumpkin recipes look for organic brands that contain cinnamon, ginger, cloves and nutmeg only.
1. Easy Keto Pumpkin Fudge Recipe
The base for these contains pureed pumpkin and pumpkin spice, but it’s cream cheese that ties it all together. To play with the texture a bit, we added raw pumpkin seeds on top for a crunchy feel so you’ll get the best of both worlds – soft and dreamy fudge with a crunchy topping.
It’s a really easy keto dessert that takes only 10 minutes to prepare. It doesn’t need any baking either. Simply put it in the fridge to set overnight and it will be ready for you in the morning. We’re not encouraging you to eat desserts for breakfast, but we might just give you a hall pass for this one.
One serving has only 1g of net carbs, so it’s definitely both low carb and keto diet approved.
2. Keto Pumpkin Cheesecake Cupcakes Recipe
No family or friend gathering around fall time is complete without making keto pumpkin cheesecake cupcakes. It’s such a classic and we make these every single year whenever pumpkin is in season. When I made this, I was looking for an easy and delicious keto pumpkin pie recipe and got exactly what I wanted.
It’s also a perfect recipe for those who have nut allergies. Instead of using almond flour, we decided to use coconut flour in this low carb recipe. One cupcake is only 3.5g net carbs, so it definitely won’t kick you out of ketosis.
3. Keto Pumpkin Pie Recipe
I absolutely love pie and I love pumpkins, so I decided to combine these two and make a keto, low carb pumpkin pie recipe. I can’t imagine Thanksgiving without it! It’s made with our signature Keto Pie Crust which is low carb diet approved.
It calls for canned pumpkin, but you can use homemade pumpkin puree if you want to. This is definitely one of the most popular keto desserts we have on our site (especially around Halloween and Thanksgiving). Since it only has 5g net carbs per slice, you should give it a shot.
4. Keto Pumpkin Crisp Recipe
If I could eat this crisp every single day I would. It’s a low carb twist on the traditional apple crisp recipe. Instead, we made it using pumpkin and we definitely nailed it here. Prep time takes only 15 minutes, then you can pop it in the oven and it will be done in no time.
I like to eat it with homemade, low carb whipped cream and add a pinch of cinnamon on top. You can serve it with low carb, keto friendly vanilla ice cream. If you’re feeling fancy, take it one step further and drizzle melted sugar free chocolate on top. However you decide to eat it, I’m sure you’ll love every bite of it.
5. Keto Pumpkin Pancakes Recipe
What if you’re a pumpkin fan, but the idea of eating dessert all the time isn’t your thing? That’s when our low carb, keto pumpkin pancakes come right in. Whip egg whites, fold in the rest of the ingredients and pour the batter onto a large skillet previously coated with coconut oil. That’s literally it!
In this recipe, we use both almond flour and coconut flour to get a perfect texture. Don’t forget to add baking powder. It will help your pancakes rise and become fluffy without breaking apart. One serving has only 3g of net carbs so you’ll have plenty of carbs leftover for your other meals.
6. Keto Pumpkin Bread Recipe
This is definitely one of my favorite savory recipes around fall time. If you’ve never had pumpkin bread, I cannot recommend this recipe enough. It has a layer of smooth and delicious cream cheese inside that blends in perfectly with the rest of the ingredients.
In this low carb pumpkin bread recipe we used both coconut flour and almond flour, as well as organic pumpkin puree. All you need to do is combine all the dry and wet ingredients, then pour half of the batter into the loaf pan. Spread the cream cheese mixture in the middle and add the remaining batter on top.
One serving has only 5g of net carbs and 285 calories, so even if you’re on keto for weight loss you can have a piece of pumpkin bread without any guilt.
7. Keto Pumpkin Soup Recipe
If you’re looking for a low carb, keto pumpkin recipe that isn’t a dessert, this is it. I find pumpkin soup to be absolutely delicious and this is a recipe everyone will love. It doesn’t even matter if they’re not on keto, I’m pretty convinced you’ll have no leftovers.
You can make the soup in 15 minutes. That’s prep and cook time included. Easy and tasty? Sounds like a great recipe to me. I like to put raw pumpkin seeds on top of my soup and mix it up for extra texture and Megha takes it one step further and adds a few drops of hot sauce. It’s SO good.
8. Keto Pumpkin Bars Recipe
These soft, low carb pumpkin bars are an absolute dream! They’re fluffy, delicious and topped with a cream cheese frosting for extra flavor. You can buy the pumpkin puree at the store or use your own pumpkin puree to keep it healthy. It’s one of those easy keto recipes that can’t go wrong even if you don’t think you’re a great baker. It’s literally foolproof.
They’re gluten free, so you can enjoy them and not worry about an upset stomach later. If you want to keep it dairy free, you can opt out of the cream cheese on top and use the solid part of canned coconut milk. I haven’t done it myself so I can’t tell you the final result, but if you do, let us know in the comments!
9. Keto Pumpkin Chocolate Chip Cookies Recipe
Can I just say this is one of my favorite way to make chocolate chip cookies? Keto pumpkin recipes are awesome, but I feel like chocolate chips make everything so much tastier and better overall. They’re a total hit at our house for Halloween (we had them last year on our table instead of regular candies).
For this recipe you’ll need a large mixing bowl and parchment paper – these are an absolute must. I love having a large bowl around, which makes it easier to combine all the ingredients without making a huge mess in the kitchen.
The whole recipe takes less than 20 minutes to make. Aren’t keto recipes just awesome?! But, same!
10. Keto Pumpkin Muffins Recipe (gluten free)
When I first made these gluten free muffins, I was thinking of smothering them in some kind of frosting, but then I realized they’re amazing on their own. Even writing about these makes me hungry all of a sudden, so you know it has to be good. To be honest though, all keto pumpkin recipes make me feel this way so there must be something in that pumpkin spice. I’m like 100% sure of that.
For this recipe you’ll need a mix of almond flour and coconut flour, a bunch of wet ingredients and some pumpkin spice of course. You can eat them for breakfast, pack them up in your lunchbox or simply grab one as a snack.
One muffin has only 3g of net carbs and 146 calories, so I’d definitely throw it into the healthy recipes bucket.
11. Keto Pumpkin Spice Latte
Did I just leave the best thing for last? Maybe, but there are so many delicious low carb recipes to choose from during pumpkin season that I didn’t even know what order I should put these in. They’re all SO good!
This pumpkin spiced latte is made with homemade pumpkin latte syrup that uses a low carb sugar substitute and canned pumpkin puree. You don’t need to worry about carbohydrates here since one serving has 5g of carbs. It also takes just about 10 minutes to make, so you can enjoy it on a chilly fall morning even if you’re in a rush.
12. No Bake Pumpkin Cheesecake Bites
13. Keto Pumpkin Coffee Cake
14. Low Carb Pumpkin Mousse
15. Keto Pumpkin Bars
16. Keto Pumpkin Blondies
17. Keto Pumpkin Bread with Chocolate Swirl
18. Keto Pumpkin Donuts
19. Keto Pumpkin Dutch Baby
20. Keto Pumpkin Egg Loaf
21. Keto Pumpkin Custard
What is your favorite keto pumpkin recipe?
With all the temptations waiting around the corner for you during fall holidays you might have lost hope that ketogenic diet can handle the task. But guess what? We totally understood the assignment and we hope you enjoyed this list and picked something out for yourself to try.
Choosing my favorite pumpkin recipe is so difficult, but I’d probably go with the Keto Pumpkin Pie or the Keto Pumpkin Bars with cream cheese frosting. Megha on the other hand picked her favorites without hesitation – Keto Pumpkin Spice Latte and Keto Pumpkin Chocolate Chip Cookies.
If you know someone who doesn’t think keto can handle holiday recipes and all the temptations, share our list and show them that low carb lifestyle is never boring. Not even when it comes to desserts!
How did you like our list? Let us know in the comments below what you think and definitely leave a comment if you make one of the recipes we mentioned above! We’d love to know your feedback.