Here are my favorite keto pumpkin recipes that you and your whole family will love. Try new recipes for low-carb pumpkin desserts like pumpkin pie and custard, and baked goods like keto pumpkin bread and pumpkin muffins. Use pumpkin in a savory way for creamy keto pumpkin soup, too!
These pumpkin recipes are so good, don’t just limit them to the fall season – you’ll want to make them the whole year long.
Keto Pumpkin Recipes
Can you eat pumpkin on a keto diet? Sure, just as long as you have the right low-carb recipe! All of these recipes are low-carb and gluten-free.
Is Pumpkin Keto?
You may be wondering, can you eat pumpkin on the keto diet? The short answer is that pumpkin can definitely be keto-friendly — you just need to watch your portion size.
Pumpkin is a nutritional standout. It’s low in calories, high in fiber, and provides more than double your daily dose of Vitamin A in just one serving.
As far as carbs go, a 1/2 cup of canned pumpkin has 10 grams of carbohydrates per cup, and it also has 4 gram of fiber. Subtracting 4 grams of fiber from 10 grams of total carbs yields 6 grams of net carbs.
To learn even more about eating pumpkin on the keto diet, check out this guide: Is Pumpkin Keto Diet Friendly?
Common Ingredients in Keto Pumpkin Recipes
Pumpkin desserts and pumpkin breads are made with keto-friendly ingredients like butter, pumpkin pie spices, sugar substitutes, and flour substitutes.
Pumpkin puree. You can use either canned pumpkin puree or homemade pumpkin puree in the following recipes. Just make sure you’re not using pumpkin pie filling, which can be easy to grab by accident at the grocery store.
Almond Flour is a common keto substitute for traditional wheat flour. Look for a blanched almond flour with a super-fine texture for best results. I like Bob’s Red Mill or Anthony’s brand almond flour.
Coconut Flour is another useful low-carb baking ingredients. Coconut flour is made from ground and dried coconut meat. Because it’s so high fiber and absorbent, a little bit of coconut flour goes a long way
Sweetener. I tend to stick with erythritol based sweetener like Swerve. But you may want to experiment with other sweeteners like xylitol, monk fruit, stevia or allulose.
Homemade Pumpkin Pie Spice
The sweet dessert recipes in this list call for pumpkin pie spices. You can use a pre-made pumpkin pie spice mixture, but it’s just as easy to make your own spice blend at home. You’ll likely have all the spices you need in your cupboard already. To make homemade pumpkin pie spice, combine:
- 1 1/2 teaspoons ground cinnamon
- 1/2 teaspoon ground nutmeg (freshly grated is even better!)
- 1/2 teaspoon ground ginger
- 1/4 teaspoon ground allspice
- 1/4 teaspoon ground cloves
You can keep this mixture in a small airtight container, and store it in your pantry. It’s also great to make a big batch and keep it on hand for any of the other keto pumpkin recipes I have posted on this site.
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