Fall is officially here, and with it comes a bounty of delicious and nutritious ingredients. One of the most iconic fall flavors is pumpkin, and when combined with a ketogenic diet, the possibilities are endless! In this article, we’ll be diving into 20 scrumptious keto pumpkin recipes that will satisfy your sweet tooth and keep you on track with your dietary goals.
From creamy soups to decadent desserts, these recipes showcase the versatility of pumpkin in a low-carb, high-fat lifestyle. Whether you’re a seasoned keto veteran or just starting out, we’ve got something for everyone. So grab a cup of coffee (or a PSL), get cozy, and let’s dive into the world of keto pumpkin delights!
Creamy Keto Pumpkin Soup
Warm up with this creamy and comforting keto pumpkin soup recipe, perfect for the fall season. This low-carb delight is made with roasted pumpkins, rich cream, and a hint of spice.
Ingredients:
– 1 small sugar pumpkin (about 2 lbs), peeled, seeded, and cubed
– 4 tablespoons unsalted butter
– 1 medium onion, diced
– 3 cloves garlic, minced
– 1 teaspoon ground cinnamon
– 1/2 teaspoon ground nutmeg
– 1/4 teaspoon ground cayenne pepper (optional)
– 1 cup heavy cream
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss pumpkin cubes with butter, onion, garlic, cinnamon, nutmeg, and cayenne pepper (if using). Spread on a baking sheet and roast for 30-40 minutes or until tender.
3. Scoop roasted pumpkin into a blender or food processor. Add heavy cream and blend until smooth.
4. Season with salt and pepper to taste.
5. Serve warm, garnished with chopped fresh herbs or a sprinkle of cinnamon (optional).
Cooking Time: 45-50 minutes
Keto Pumpkin Spice Latte
Start your day with a warm and cozy Keto Pumpkin Spice Latte that’s perfect for the fall season. This recipe combines rich flavors of pumpkin, spice, and creamy goodness while keeping within keto guidelines.
Ingredients:
– 1/2 cup heavy cream
– 1/4 cup unsweetened almond milk
– 1 tablespoon pumpkin puree
– 1 teaspoon vanilla extract
– 1/4 teaspoon ground cinnamon
– 1/8 teaspoon ground nutmeg
– 1/8 teaspoon ground ginger
– 1/2 teaspoon granulated sweetener (such as Swerve or Erythritol)
– Whipped cream and pumpkin pie spice for garnish (optional)
Instructions:
1. In a medium saucepan, combine heavy cream, almond milk, pumpkin puree, vanilla extract, cinnamon, nutmeg, and ginger.
2. Heat the mixture over low heat, whisking constantly, until warm and well combined.
3. Remove from heat and add granulated sweetener. Whisk until dissolved.
4. Pour into mugs and top with whipped cream and a sprinkle of pumpkin pie spice, if desired.
Cooking Time: 5-7 minutes
Low-Carb Pumpkin Cheesecake
Elevate your fall celebrations with this creamy, low-carb pumpkin cheesecake that’s perfect for a crowd. This rich dessert is surprisingly simple to make and will be a hit at any gathering.
Ingredients:
– 1 1/2 cups almond flour
– 1/4 cup granulated sweetener (such as Swerve or Erythritol)
– 1/4 cup melted coconut oil
– 3 large eggs
– 1 can (14.5 oz) pumpkin puree
– 8 oz cream cheese, softened
– 1 tsp vanilla extract
– Salt to taste
Instructions:
1. Preheat oven to 325°F.
2. In a medium bowl, combine almond flour and granulated sweetener.
3. Add melted coconut oil, eggs, and pumpkin puree to the bowl; mix until smooth.
4. Beat cream cheese and vanilla extract in a separate bowl until creamy.
5. Combine cream cheese mixture with the pumpkin mixture; mix well.
6. Pour into a 9-inch springform pan and bake for 45-50 minutes or until set.
7. Let cool completely before serving.
Cooking Time: 45-50 minutes
Keto Pumpkin Bread with Almond Flour
This moist and flavorful keto pumpkin bread uses almond flour as a low-carb substitute for traditional wheat flour, making it a perfect treat for those following a ketogenic diet. With its warm spices and subtle sweetness, this bread is sure to become a fall favorite.
Ingredients:
– 1 1/2 cups almond flour
– 1/2 cup granulated sweetener (such as Swerve or Erythritol)
– 1/4 cup melted coconut oil
– 2 large eggs
– 1/2 cup canned pumpkin puree
– 1 teaspoon baking powder
– 1/2 teaspoon salt
– 1/2 teaspoon ground cinnamon
– 1/4 teaspoon ground nutmeg
Instructions:
1. Preheat oven to 350°F (175°C). Grease a 9×5-inch loaf pan with coconut oil.
2. In a large bowl, combine almond flour, granulated sweetener, and baking powder.
3. In a separate bowl, whisk together melted coconut oil, eggs, pumpkin puree, salt, cinnamon, and nutmeg.
4. Add the wet ingredients to the dry ingredients and mix until well combined.
5. Pour batter into prepared loaf pan and bake for 45-50 minutes or until a toothpick inserted comes out clean.
Cooking Time: 45-50 minutes
Pumpkin Spice Fat Bombs
These bite-sized treats are a perfect blend of pumpkin spice and creamy coconut, making them a delightful addition to any keto diet. With only 5 ingredients and 10 minutes of prep time, you’ll be enjoying these tasty fat bombs in no time.
Ingredients:
– 1/2 cup coconut cream
– 1/4 cup unsalted butter, softened
– 1/4 cup pumpkin puree
– 1 tablespoon pumpkin pie spice
– 1 tablespoon granulated sweetener (such as Swerve or Erythritol)
Instructions:
1. In a medium-sized bowl, combine coconut cream, softened butter, and pumpkin puree. Mix until smooth.
2. Add pumpkin pie spice and granulated sweetener to the mixture. Stir until well combined.
3. Spoon the mixture into an ice cube tray or a mini muffin tin.
4. Refrigerate for at least 30 minutes or until set.
5. Enjoy your Pumpkin Spice Fat Bombs as a keto-friendly snack or dessert.
Cooking Time: 10 minutes (prep), 30 minutes (chill time)
Keto Pumpkin Pancakes
Start your day with a warm and comforting stack of keto pumpkin pancakes, made with wholesome ingredients and a hint of autumn spice. These fluffy treats are perfect for a low-carb breakfast or brunch.
Ingredients:
– 1 cup almond flour
– 1/2 cup coconut flour
– 1/4 cup granulated sweetener (such as Swerve or Erythritol)
– 1/2 teaspoon salt
– 3 large eggs
– 1/2 cup canned pumpkin puree
– 1/4 teaspoon ground cinnamon
– 1/4 teaspoon ground nutmeg
– 2 tablespoons melted coconut oil
– Butter or ghee for serving (optional)
Instructions:
1. Preheat a non-stick skillet or griddle over medium heat.
2. In a large bowl, combine almond flour, coconut flour, sweetener, and salt.
3. In a separate bowl, whisk together eggs, pumpkin puree, cinnamon, and nutmeg.
4. Add melted coconut oil to the egg mixture and whisk until smooth.
5. Pour wet ingredients into dry ingredients and stir until just combined.
6. Drop batter by 1/4 cupfuls onto preheated skillet or griddle.
7. Cook for 2-3 minutes, until bubbles appear on surface and edges start to dry.
8. Flip pancakes and cook for an additional 1-2 minutes.
Cooking Time: Approximately 5-6 minutes per batch of 4-6 pancakes.
Roasted Garlic and Pumpkin Mash
This autumn-inspired side dish combines the rich flavors of roasted garlic and pumpkin with the creaminess of mashed potatoes. Perfect for a cozy dinner or as a comforting addition to your holiday menu.
Ingredients:
– 2-3 large cloves of garlic
– 1 small sugar pumpkin (about 2 lbs), peeled, seeded, and cubed
– 2-3 medium-sized potatoes, peeled and cubed
– 1/4 cup chicken or vegetable broth
– 2 tbsp butter
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Roast the garlic cloves in a small baking dish for 30-40 minutes, or until tender and caramelized.
3. In a large pot, boil the pumpkin cubes until slightly tender. Drain and set aside.
4. Boil the potatoes until tender, then drain and mash with butter, broth, salt, and pepper.
5. Add the roasted garlic to the mashed potatoes and mix well.
6. Stir in the cooked pumpkin and adjust seasoning as needed.
Cooking Time: 1 hour 15 minutes
Keto Pumpkin Muffins
These keto pumpkin muffins are a perfect blend of flavors and textures, with the warmth of pumpkin and spices balanced by the richness of butter and eggs. They’re an ideal snack or breakfast option for anyone following a ketogenic diet.
Ingredients:
– 1 cup almond flour
– 1/2 cup coconut flour
– 1/4 cup granulated sweetener (such as Swerve or Erythritol)
– 1/2 teaspoon salt
– 1/2 teaspoon baking soda
– 1/4 teaspoon ground cinnamon
– 1/4 teaspoon ground nutmeg
– 1/4 teaspoon ground ginger
– 3 large eggs
– 1/2 cup melted butter (unsalted)
– 1/2 cup canned pumpkin puree
Instructions:
1. Preheat oven to 350°F (175°C). Line a 12-cup muffin tin with paper liners.
2. In a medium bowl, whisk together almond flour, coconut flour, sweetener, salt, baking soda, cinnamon, nutmeg, and ginger.
3. In a large bowl, whisk together eggs, melted butter, and pumpkin puree.
4. Add the dry ingredients to the wet ingredients and mix until combined.
5. Divide the batter evenly among the muffin cups.
6. Bake for 20-22 minutes or until a toothpick inserted in the center comes out clean.
Pumpkin Seed Butter Cookies
These chewy cookies combine the warmth of pumpkin with the nutty flavor of pumpkin seed butter, making them a perfect fall treat. Perfect for snacking or as a gift for friends and family.
Ingredients:
– 2 1/4 cups all-purpose flour
– 1 teaspoon baking soda
– 1 teaspoon salt
– 1 cup unsalted butter, softened
– 1/2 cup granulated sugar
– 1/4 cup pumpkin seed butter
– 1 large egg
– 1 tablespoon vanilla extract
– Optional: chopped pecans or walnuts for added texture
Instructions:
1. Preheat oven to 375°F (190°C). Line a baking sheet with parchment paper.
2. In a medium bowl, whisk together flour, baking soda, and salt. Set aside.
3. In a large bowl, cream butter and sugar until light and fluffy. Add pumpkin seed butter and mix until well combined.
4. Beat in egg and vanilla extract.
5. Gradually add the dry ingredients to the wet ingredients and mix until a dough forms.
6. Scoop tablespoon-sized balls of dough onto the prepared baking sheet, leaving 2 inches between each cookie.
7. Bake for 12-15 minutes or until edges are lightly golden.
Cooking Time: 12-15 minutes
Keto Pumpkin Pie Smoothie
Get ready to blend up a delicious and creamy fall treat that’s low-carb and keto-friendly! This pumpkin pie smoothie is a perfect way to satisfy your sweet tooth while staying on track with your diet.
Ingredients:
– 1/2 cup heavy cream
– 1/4 cup unsweetened almond milk
– 1/2 cup canned pumpkin puree
– 1 scoop vanilla protein powder
– 1 tablespoon granulated sweetener (such as Swerve or Erythritol)
– 1/2 teaspoon ground cinnamon
– 1/4 teaspoon ground nutmeg
– Pinch of salt
– Ice cubes (as needed)
Instructions:
1. Combine all the ingredients in a blender and blend on high until smooth and creamy.
2. Taste and adjust the sweetness or spices as needed.
3. Pour into a glass and serve immediately.
Cooking Time: 5 minutes
Savory Pumpkin and Bacon Soup
This creamy soup combines the warmth of roasted pumpkin with the smokiness of crispy bacon, perfect for a cozy fall evening.
Ingredients:
– 1 small pumpkin (about 2 lbs), peeled and cubed
– 6 slices of bacon, diced
– 1 onion, chopped
– 3 cloves of garlic, minced
– 4 cups chicken or vegetable broth
– 1/2 cup heavy cream or half-and-half
– Salt and pepper to taste
– Fresh thyme leaves for garnish (optional)
Instructions:
1. Preheat oven to 400°F (200°C). Toss the pumpkin cubes with 2 tablespoons of olive oil, salt, and pepper on a baking sheet. Roast for 30-40 minutes or until tender.
2. In a large pot, cook the diced bacon over medium heat until crispy. Remove the bacon with a slotted spoon and set aside.
3. Add the chopped onion to the pot and cook until translucent. Add the minced garlic and cook for an additional minute.
4. Add the roasted pumpkin, broth, heavy cream or half-and-half, salt, and pepper to the pot. Stir well to combine.
5. Simmer the soup over low heat for 20-25 minutes or until heated through.
6. Serve hot, garnished with crispy bacon and fresh thyme leaves if desired.
Cooking Time: 45-55 minutes
Keto Pumpkin Spice Donuts
Perfect for fall gatherings or a sweet treat any time of the year, these keto pumpkin spice donuts are a game-changer. With only 5g of carbs per donut, you can indulge in the flavors of pumpkin and spice without compromising your low-carb diet.
Ingredients:
– 1 cup almond flour
– 1/2 cup coconut sugar substitute (such as Swerve or Erythritol)
– 1/4 cup melted coconut oil
– 3 large eggs
– 1/2 cup pumpkin puree
– 1 teaspoon vanilla extract
– 1/2 teaspoon ground cinnamon
– 1/4 teaspoon ground nutmeg
– 1/4 teaspoon salt
– Confectioners’ sweetener (such as Swerve or Erythritol) for dusting
Instructions:
1. Preheat oven to 350°F (175°C). Grease a donut pan with cooking spray.
2. In a large bowl, whisk together almond flour, coconut sugar substitute, and melted coconut oil.
3. Add eggs one at a time, whisking well after each addition. Stir in pumpkin puree, vanilla extract, cinnamon, nutmeg, and salt.
4. Pour batter into prepared donut pan and bake for 18-20 minutes or until a toothpick comes out clean.
5. Allow donuts to cool before dusting with confectioners’ sweetener.
Cooking Time: 18-20 minutes
Pumpkin and Sage Cauliflower Risotto
This creamy risotto celebrates the flavors of fall with roasted pumpkin and cauliflower, perfectly balanced by the earthy sweetness of sage. A comforting and nutritious side dish or main course, ideal for a cozy evening.
Ingredients:
– 1 head of cauliflower, broken into florets
– 1 small pumpkin (about 1 pound), peeled and cubed
– 2 tablespoons olive oil
– 1 onion, finely chopped
– 2 cloves garlic, minced
– 1 cup Arborio rice
– 4 cups vegetable or chicken broth, warmed
– 1/4 cup grated Parmesan cheese
– 2 teaspoons fresh sage leaves, chopped
– Salt and pepper to taste
Instructions:
1. Preheat oven to 425°F (220°C).
2. Toss cauliflower and pumpkin with olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes or until tender.
3. In a large skillet, sauté onion and garlic in olive oil until softened. Add Arborio rice and cook for 1-2 minutes.
4. Add warmed broth, 1/2 cup at a time, stirring constantly and allowing each portion to absorb before adding the next.
5. Stir in roasted pumpkin and cauliflower, Parmesan cheese, and chopped sage. Season with salt and pepper to taste.
6. Serve hot and enjoy!
Cooking Time: Approximately 30-40 minutes
Keto Pumpkin Chocolate Chip Cookies
These soft-baked cookies combine the warmth of pumpkin with the richness of chocolate, all while staying within keto guidelines. Perfect for a low-carb fall treat!
Ingredients:
– 1 cup almond flour
– 1/2 cup coconut sugar
– 1/4 cup melted butter (cooled)
– 2 large eggs
– 1/2 cup pumpkin puree
– 1 teaspoon vanilla extract
– 1/2 teaspoon baking powder
– 1/4 teaspoon salt
– 1/2 cup dark chocolate chips (at least 85% cocoa)
Instructions:
1. Preheat oven to 375°F (190°C). Line a baking sheet with parchment paper.
2. In a medium bowl, whisk together almond flour, coconut sugar, and baking powder.
3. In a separate bowl, whisk together melted butter, eggs, pumpkin puree, and vanilla extract.
4. Add the wet ingredients to the dry ingredients and stir until combined.
5. Fold in dark chocolate chips.
6. Drop rounded tablespoonfuls of dough onto prepared baking sheet, leaving about 2 inches between each cookie.
7. Bake for 12-14 minutes or until edges are lightly golden.
Cooking Time: 12-14 minutes
Pumpkin Alfredo Zoodles
This seasonal twist on classic fettuccine alfredo combines the warmth of roasted pumpkin with the comfort of zucchini noodles, all wrapped up in a rich and creamy sauce.
Ingredients:
– 1 medium pumpkin (about 2 lbs), peeled, seeded, and cubed
– 8 oz zucchini noodles (zoodles)
– 6 tbsp unsalted butter
– 3 cloves garlic, minced
– 1/2 cup heavy cream
– 1/2 cup grated Parmesan cheese
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C). Toss pumpkin cubes with 2 tbsp butter, salt, and pepper on a baking sheet. Roast for 30-40 minutes or until tender.
2. Cook zoodles according to package instructions. Drain and set aside.
3. In a large skillet, melt remaining 4 tbsp butter over medium heat. Add garlic and cook for 1 minute.
4. Stir in roasted pumpkin, heavy cream, and Parmesan cheese. Season with salt and pepper to taste.
5. Combine cooked zoodles and sauce. Serve hot, garnished with chopped parsley if desired.
Cooking Time: 30-40 minutes
Keto Pumpkin Seed Granola
This keto-friendly granola recipe combines the flavors of pumpkin seeds, nuts, and spices to create a deliciously crunchy snack perfect for satisfying your cravings.
Ingredients:
– 1 cup pumpkin seeds
– 1/2 cup almonds
– 1/4 cup shredded coconut
– 1/4 cup chia seeds
– 1 tablespoon melted coconut oil
– 1 teaspoon vanilla extract
– 1/2 teaspoon ground cinnamon
– Pinch of salt
Instructions:
1. Preheat oven to 300°F (150°C).
2. In a bowl, mix together pumpkin seeds, almonds, shredded coconut, and chia seeds.
3. Add melted coconut oil, vanilla extract, cinnamon, and salt. Stir until well combined.
4. Spread the mixture onto a baking sheet lined with parchment paper.
5. Bake for 20-25 minutes or until lightly toasted and fragrant.
6. Remove from oven and let cool completely.
Cooking Time: 20-25 minutes
Pumpkin and Chorizo Stuffed Peppers
A flavorful twist on traditional stuffed peppers, this recipe combines the warmth of pumpkin with the spicy kick of chorizo. Perfect for a cozy autumn evening.
Ingredients:
– 4 bell peppers, any color
– 1 medium pumpkin, cooked and mashed
– 1/2 pound chorizo, casings removed
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 teaspoon cumin
– Salt and pepper to taste
– 1 tablespoon olive oil
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the tops off the peppers and remove seeds and membranes.
3. In a large skillet, cook chorizo over medium-high heat, breaking it up with a spoon as it cooks.
4. Add onion and garlic to the skillet and cook until softened.
5. Stir in cumin, salt, and pepper.
6. Stuff each pepper with the pumpkin mixture, followed by the chorizo mixture.
7. Drizzle with olive oil and cover with foil.
8. Bake for 30-40 minutes or until peppers are tender.
Cooking Time: 30-40 minutes
Keto Pumpkin Spice Chia Pudding
This recipe combines the warm spices of pumpkin pie with the nutty goodness of chia seeds, creating a delicious and healthy breakfast or snack option that fits perfectly within a ketogenic diet.
Ingredients:
– 1/2 cup chia seeds
– 1 cup unsweetened almond milk
– 1/4 cup heavy cream
– 2 tablespoons canned pumpkin puree
– 1 teaspoon vanilla extract
– 1/2 teaspoon ground cinnamon
– 1/4 teaspoon ground nutmeg
– 1/4 teaspoon ground ginger
– Pinch of salt
– Optional: whipped cream and chopped nuts for topping
Instructions:
1. In a small bowl, mix together chia seeds, almond milk, and heavy cream. Stir well to combine.
2. Add pumpkin puree, vanilla extract, cinnamon, nutmeg, ginger, and salt to the mixture. Stir until smooth.
3. Refrigerate for at least 4 hours or overnight to allow the chia seeds to absorb and gel.
4. Serve chilled, topped with whipped cream and chopped nuts if desired.
Cooking Time: 4-8 hours (depending on refrigeration time)
Pumpkin and Coconut Flour Waffles
Start your day off right with these moist and flavorful waffles packed with the warmth of pumpkin and the nutty goodness of coconut flour. Perfect for a crisp fall morning or a cozy brunch.
Ingredients:
– 1 cup coconut flour
– 2 tablespoons sugar
– 1/2 teaspoon salt
– 1/4 teaspoon baking powder
– 1/2 cup canned pumpkin puree
– 1 large egg
– 1/2 cup milk (or almond milk for a dairy-free option)
– 2 tablespoons melted coconut oil
– Butter or ghee, melted (optional)
Instructions:
1. Preheat your waffle iron according to the manufacturer’s instructions.
2. In a medium bowl, whisk together coconut flour, sugar, salt, and baking powder.
3. In a separate bowl, combine pumpkin puree, egg, milk, and melted coconut oil. Whisk until smooth.
4. Pour wet ingredients into dry ingredients and stir until just combined (do not overmix).
5. Cook waffles for 3-4 minutes or until golden brown.
6. Serve warm with your favorite toppings, such as whipped cream, maple syrup, or chopped nuts.
Cooking Time: 12-15 minutes (depending on the number of waffles)
Keto Pumpkin Spice Ice Cream
Get ready to enjoy a creamy and deliciously spiced ice cream that’s perfect for the fall season, all while staying within your keto diet guidelines. This recipe uses coconut milk and sweetened with stevia to keep it low-carb and sugar-free.
Ingredients:
– 1 can (14 oz) full-fat coconut milk
– 1/2 cup heavy cream
– 1/4 cup granulated sweetener (such as Swerve or Erythritol)
– 1 tsp pumpkin puree
– 1/2 tsp ground cinnamon
– 1/4 tsp ground nutmeg
– 1/4 tsp ground ginger
– 1/2 tsp vanilla extract
Instructions:
1. In a blender, combine coconut milk, heavy cream, sweetener, and pumpkin puree. Blend until smooth.
2. Add cinnamon, nutmeg, and ginger to the mixture and blend until well combined.
3. Pour the mixture into an ice cream maker and churn according to manufacturer’s instructions.
4. Once churned, transfer the ice cream to a freezer-safe container and freeze for at least 2 hours before serving.
Cooking Time: 2 hours (churning time) + freezing time
Summary
Get ready to fall in love with these 20 delicious keto pumpkin recipes! From savory dishes like Roasted Garlic and Pumpkin Mash, to sweet treats like Keto Pumpkin Pie Smoothie, there’s something for everyone. Enjoy classic fall flavors with a low-carb twist, including Creamy Keto Pumpkin Soup, Pumpkin Spice Latte, and Low-Carb Pumpkin Cheesecake. Plus, discover new ways to incorporate pumpkin into your keto lifestyle with recipes like Keto Pumpkin Seed Granola and Pumpkin and Chorizo Stuffed Peppers.
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