When following a ketogenic diet, basing your food choices around low-carb options is essential. While some foods might seem high in carbohydrates per 100 grams, only small amounts may be needed when used in recipes. The quality of food is just as important as the carbohydrate content. It's crucial to read labels carefully to identify hidden sugars and high-carb ingredients in packaged foods.
Pumpkin, a type of winter squash, is technically a fruit, not a vegetable as commonly perceived. Canned pumpkin puree is made from different pumpkin varieties, making it versatile for various culinary applications. Pumpkin can be boiled, steamed, or roasted, and is often used in soups, purees, pies, and other baked goods.
But is pumpkin puree keto-friendly? The answer is nuanced.
Pumpkin and the Keto Diet: A Balancing Act
Many keto dieters wonder if pumpkin fits into their low-carb lifestyle, especially with the abundance of pumpkin-flavored products during the fall. The good news is that pumpkin can be a component of a keto diet in moderation. Most keto dieters aim to stay under a certain net carb limit daily, such as 50g or 25g.
While some keto dieters prefer to avoid starches due to their prolonged effect on blood sugar levels, pumpkin has a relatively low glycemic index, making it a more acceptable option.
Read also: Cream cheese adds a delightful twist to this keto pumpkin pie.
Carb Content in Pumpkin: Fresh vs. Canned
Fresh pumpkin can be a great way to incorporate vitamins, minerals, and flavor into a keto diet without significantly disrupting ketosis. Canned pumpkin offers convenience, eliminating the need for hollowing, roasting, and storing.
However, it's crucial to distinguish between regular canned pumpkin and canned pumpkin pie filling. The pie filling contains a significant amount of added sugar, which can easily kick you out of ketosis. Pumpkin puree, on the other hand, has a similar nutritional profile to fresh pumpkin on a gram-for-gram basis.
- Fresh Pumpkin: One cup of fresh, cubed pumpkin contains approximately 7.5 grams of net carbs.
- Canned Pumpkin Puree: One cup of canned pumpkin puree contains about 12 grams of net carbs.
If you are looking to add some vitamins and minerals to your diet, about a half-cup of pumpkin puree should be sufficient.
Pumpkin's Nutritional Benefits
Pumpkin is known for its low calorie, low fat, and high-fiber content. A half-cup serving of pumpkin puree contains approximately 50 calories, 8 net carbs, and 1 gram of protein. This makes it a suitable addition to smoothies and baked goods. In many recipes, pumpkin can be substituted for butter, oil, or eggs.
Pumpkin puree is high in fiber, with one cup providing about 7 grams of dietary fiber. The fiber content and digestive benefits in pumpkin puree may also help alleviate digestive issues sometimes experienced on a ketogenic diet.
Read also: Sugar-Free Pumpkin Crunch
Pumpkin is also a good source of vitamins A and K, both of which are fat-soluble vitamins.
Pumpkin Seeds: A Keto-Friendly Snack
Most parts of the pumpkin, including the seeds, are edible and offer delicious taste and valuable minerals for keto dieters. A single serving of roasted pumpkin seeds (about 15 grams) contains just 2 grams of carbs and 1 gram of fiber, resulting in only 1 gram of net carbs. Pumpkin seeds are also high in fat and moderately high in protein, making them a beneficial addition to help meet daily macro goals.
Creative Ways to Enjoy Pumpkin on Keto
The key to enjoying pumpkin on a low-carb diet is to use recipes that minimize added sugars. Here are some keto-friendly pumpkin recipes:
Low-Carb Salted Caramel Pumpkin Smoothie: This smoothie combines almond milk, pumpkin puree, and avocado with vanilla protein powder and sugar-free flavor syrup.
- ¼ cup Farmer’s Market Organic Pumpkin Puree
- 1 cup almond milk
- 2 Tablespoons Torani Sugar-Free Salted Caramel syrup
- 1 scoop vanilla protein powder
- ¼ avocado
- 4 ice cubes
Keto Pumpkin Cream Cheese Muffins: These muffins use coconut and almond flour to keep them low-carb.
Read also: Homemade Pumpkin Facial
- 1/2 cup butter, softened
- 2/3 cup + 1 tbsp granulated erythritol sweetener, like Swerve
- 4 eggs, large
- 3/4 cup Farmer’s Market Organic Pumpkin Puree
- 1 tsp vanilla extract
- 1 1/2 cup almond flour
- 1/2 cup coconut flour
- 4 tsp baking powder
- 2 tsp pumpkin spice
- 1/2 tsp salt
- 8 oz cream cheese, softened
Preheat the oven to 350°F. Grease a muffin pan, or line with paper muffin cups. In a large mixing bowl, cream the butter and 2/3 cup sweetener together until light and fluffy. Add the eggs, one at a time, and mix well to combine. Add the pumpkin puree and vanilla, and mix well to combine. In a separate bowl, stir together the almond flour, coconut flour, baking powder, pumpkin spice, and salt. Break up any lumps of almond flour or coconut flour. Add the dry ingredients to the wet ingredients, and stir to combine. Divide the batter into the prepared muffin tins. In a small mixing bowl, stir together the softened cream cheese and 1 tbsp of sweetener. Add a generous tablespoon of softened cream cheese mixture to each muffin. Use the tip of a butter knife or a toothpick to swirl the batter and the cream cheese together. Bake for 20 - 25 minutes, or until a toothpick inserted into the center of the loaf comes out clean.
Keto Pumpkin Spice Latte: A blend of pumpkin puree and spices with bulletproof coffee creates a delicious start to the day.
- For regular brewed coffee
- 1 cup brewed coffee
- 2 tbsp heavy cream
- 1 tbsp Farmer’s Market Organic Pumpkin Puree
- 1 tsp pumpkin pie spice mix
- 1/2 tsp vanilla extract
- 2 tsp granulated sweetener (or more to taste)
- For espresso or cold brew concentrate
- 1/4 cup espresso or cold brew
- 3/4 cup unsweetened almond milk
- 2 tbsp heavy cream
- 1 tbsp Farmer’s Market Organic Pumpkin Puree
- 1 tsp pumpkin pie spice mix
- 1/2 tsp vanilla extract
- 2 tsp granulated sweetener (or more to taste)
- For bulletproof latte
- 2 tbsp butter, MCT oil, or coconut oil (optional)
In a small saucepan over medium heat, combine coffee, cream and/or milk, spices, vanilla extract, and sweetener. Whisk until well combined, and heat until steaming. Optionally, add additional butter, MCT oil, or coconut oil, and blend together using an immersion blender.
- For regular brewed coffee
Low-Carb Pumpkin Mug Cake: This single-serving dessert is quick and easy to make.
- INGREDIENTS
- 2 tbsp melted butter
- 1 egg
- 2 tbsp Farmer’s Market Organic Pumpkin Puree
- 2 tbsp almond flour
- 1 tbsp coconut flour
- 2 tbsp low-carb sweetener
- 1/2 tsp baking powder
- 1/4 tsp cinnamon
- 1/8 tsp nutmeg
- 1/8 tsp ginger
- pinch cloves
- pinch salt
- INSTRUCTIONS
- In a large coffee mug, add melted butter, egg, and pumpkin puree. Mix well.
- Add the dry ingredients: almond flour, coconut flour, sweetener, baking powder, spices, and salt. Mix well.
- Microwave on high for 60-90 seconds. Depending on your microwave and the size of your mug, the cooking time will vary. If after 90 seconds, your mug cake is still undercooked, microwave it for an additional 30 seconds.
- Optionally, top with keto whipped cream and a spinkle of cinnamon.
- INGREDIENTS
Keto Pumpkin Bread: This bread makes for a healthy and filling snack.
- INGREDIENTS
- 1/2 cup butter, softened
- 2/3 cup erythritol sweetener
- 4 eggs large
- 3/4 cup Farmer’s Market Organic Pumpkin Puree
- 1 tsp vanilla extract
- 1 1/2 cup almond flour
- 1/2 cup coconut flour
- 4 tsp baking powder
- 1 tsp cinnamon
- 1/2 tsp nutmeg
- 1/4 tsp ginger
- 1/8 tsp cloves
- 1/2 tsp salt
- INSTRUCTIONS
- Preheat the oven to 350°F. Grease a 9″x5″ loaf pan, and line with parchment paper.
- In a large mixing bowl, cream the butter and sweetener together until light and fluffy.
- Add the eggs, one at a time, and mix well to combine.
- Add the pumpkin puree and vanilla, and mix well to combine.
- In a separate bowl, stir together the almond flour, coconut flour, baking powder, cinnamon, nutmeg, ginger, cloves, salt. Break up any lumps of almond flour or coconut flour.
- Add the dry ingredients to the wet ingredients, and stir to combine.
- INGREDIENTS
Other ideas include roasted pumpkin cubes with butter and cinnamon, keto pumpkin soup, keto pumpkin bars with cream cheese frosting, and low-carb pumpkin bread with cheesecake filling.
The KetoDiet App: A Helpful Tool
Managing a keto diet can be simplified with tools like the KetoDiet app. This app assists in reducing carb intake through a whole-foods approach, helping users stabilize blood sugar levels and manage appetite while enjoying high-quality food. The app includes features like macro tracking, recipes, and educational content.
Users have praised the KetoDiet app for its ease of use, comprehensive tracking capabilities, extensive recipe collection, and helpful nutritional information. Many users have found the app to be a vital tool in achieving their weight loss and health goals. The app offers tools for scanning products, planning meals, and calculating macros. Regular updates provide new recipes and information on foods to avoid and those that are beneficial. The app also allows users to add their own recipes.
Potential Downsides
Pumpkin puree is generally high in carbs, which makes it not very keto-friendly. A one-cup serving of pumpkin puree contains around 20 grams of carbohydrates. Also, pumpkin puree is not a low FODMAP food. One serving of pumpkin puree (1/2 cup or 120 grams) is considered to be high in FODMAPs. FODMAP are types of carbohydrates that some people have difficulty digesting.