Keto Pumpkin Bites: Delicious and Guilt-Free Fall Treats

Fall is the season of pumpkin spice, and these Keto Pumpkin Bites are the perfect way to indulge in your favorite autumn flavors while staying true to your low-carb lifestyle. These creamy, flavorful bites are easy to make, require no baking, and are a great grab-and-go snack. Whether you're craving a sweet treat or need a quick energy boost, these pumpkin bites will satisfy your cravings without the guilt.

Why You'll Love These Keto Pumpkin Bites

• Keto-Friendly: With just 1 net carb per bite (depending on the recipe), these are perfect for a ketogenic diet.
• Easy to Make: Most recipes require minimal effort and can be prepared in minutes.
• No-Bake Option: Many variations don't require any baking, making them ideal for hot days or when you're short on time.
• Customizable: You can easily adjust the ingredients to suit your dietary preferences and available supplies.
• Freezer-Friendly: Make a big batch and store them in the freezer for a quick and healthy snack anytime.

Key Ingredients for Keto Pumpkin Bites

Here's a breakdown of the essential ingredients you'll need, along with some helpful tips and substitutions:

• Pumpkin Puree: Use 100% pure pumpkin puree, not pumpkin pie filling, which is loaded with sugar. Canned organic pumpkin puree works great, and some brands have the perfect consistency right out of the can.
• Cream Cheese: Opt for brick cream cheese instead of the tub of whipped cream cheese. Make sure it's well-softened, microwave it for 10-15 seconds if necessary, to ensure it beats smoothly. Cream cheese can be replaced with butter, palm shortening, or oil. Red palm oil will give these keto pumpkin bites a really nice orange colour and keep these keto treats dairy-free!
• Sweetener: Powdered erythritol (So Nourished Brand) or Swerve are excellent choices for keto baking. Lakanto Golden sweetener, a brown sugar substitute, can also be used. A combination of powdered sweetener and a brown erythritol sweetener substitute adds a little crunchiness to the bites.
• Spices: A blend of pumpkin pie spice and cinnamon creates that cozy fall flavor.
• High Fiber Baking Mix: If you do not have pre-made High Fiber Baking mix, you can pretty much make any keto dry ingredients work. You can use coconut flour, almond flour, oat fiber or just use your favourite protein powder flavour. If you use protein powder that is flavoured, I would suggest that you taste the mixture before adding any sweetener as the protein powder will already have sweetener added.
• Coconut Flour: Used as a binder to help keep the bites together.
• Butter: Any 100% butter will work, but if you are doing strict keto, use grass-fed butter.
• Sugar-Free White Chocolate: Melted and drizzled to firm up the bites.

Recipe Variations

Pumpkin Pie Cheesecake Bites

These creamy and decadent bites are low-carb and keto-friendly, with just 1 net carb per fat bomb!

Ingredients:

• Powdered erythritol (So Nourished Brand) or Swerve
• Coconut flour
• 100% butter (grass-fed if strict keto)
• Cream cheese
• Pumpkin puree
• Pumpkin pie spice
• Vanilla extract

Instructions:

1. Whisk all the ingredients until creamy and fully combined.
2. Using an electric mixer, beat the cream cheese and butter until mixed through.
3. Add the rest of the ingredients and beat for a few seconds until creamy.
4. Scoop mixture with an ice-cream scooper into a mini muffin pan, silicone ice-cube tray or onto a sheet pan lined with parchment paper.
5. Place in the refrigerator for 1 hour to set.

Healthy Keto Pumpkin Spice Bites

These are high in fiber and wonderfully indulgent.

Ingredients:

• Canned organic pumpkin puree
• High fiber baking mix (or almond flour, coconut flour, or protein powder)
• Powdered sweetener (allulose or Swerve)
• Lakanto Golden sweetener (or brown sugar substitute)
• Pumpkin pie spice
• Cinnamon
• Sugar-free white chocolate
• Cream Cheese (or butter, palm shortening, or oil)

Instructions:

1. Melt the white chocolate in the microwave for 30 seconds.
2. Add the high fiber baking mix and stir to incorporate.
3. After about 30 minutes, the dough should be easy to handle.
4. Take small cookie scoops worth of the dough and roll it into a nice ball.
5. Take a toothpick and create the vertical indentations around the dough to create the look of a pumpkin.
6. For really nice and smooth pumpkins, roll the dough once and then place the bites in the fridge for another 30 minutes.

Non-Bake Keto Pumpkin Pie Bites

These bites have all the flavors of a delicious pumpkin pie.

Read also: Easy Low-Carb Cheese Crackers

Ingredients:

• Keto-friendly ingredients
• Dairy-free ingredients

Instructions:

1. In a large mixing bowl, mix all of the ingredients together until well incorporated.
2. Place the bowl in the freezer for about 20 minutes so batter is firm but not frozen.
3. Once the batter is ready, scoop 1 tablespoon of batter and roll in between your hands to form a ball.
4. For an additional sweet little crunch, roll the ball in granulated Swerve.
5. Prepare a small baking sheet lined with parchment or wax paper.
6. If desired, roll ball in granulated swerve and place onto prepared baking sheet.
7. Place baking sheet back into the freezer until pumpkin pie bites are no longer soft.
8. Store any leftovers in and airtight container the freezer. Allow to them to thaw for a few minuites before eating.

Keto Pumpkin Cheesecake Bites in Gingerbread Cookie Cups

These sweet treats combine pumpkin cheesecake mousse with keto gingerbread cookies.

Ingredients:

• Cookie Cups:
  • Almond flour
  • Sweetener
  • Ginger
  • Cinnamon
  • Baking powder
  • Salt
  • Cloves
  • Melted butter
  • Egg white
  • Vanilla extract
• Pumpkin Cheesecake Filling:
  • Cream cheese
  • Powdered sweetener
  • Pumpkin puree
  • Pumpkin pie spice
  • Vanilla
  • Heavy cream

Instructions:## Cookie Cups:

1. Preheat the oven to 325F and line a mini muffin pan with 24 silicone liners (or use a silicone mini muffin pan).
2. In a large bowl, whisk together the almond flour, sweetener, ginger, cinnamon baking powder, salt, and cloves.
3. Stir in the melted butter, egg white, and vanilla extract until the dough comes together.
4. Roll the dough into 3/4 inch balls and press into the bottom and up the sides of the prepared mini muffin cups.
5. Bake 15 to 20 minutes, until puffed and the edges are just golden brown.
6. Remove and let cool 10 minutes, then gently press into the centers to reform the wells.
7. Let cool completely.

Pumpkin Cheesecake Filling:

1. In a large bowl, beat the cream cheese and powdered sweetener together until well combined and smooth.
2. Beat in the pumpkin puree, pumpkin pie spice, and vanilla until well combined.
3. In a separate bowl, beat the heavy cream until it holds stiff peaks.
4. Fold the whipped cream into the cream cheese mixture until no streaks remain.
5. Place the filling in a piping bag and pipe decoratively into the cookie cups. Alternatively you can spoon it in, mounding slightly on top.
6. Sprinkle with additional pumpkin pie spice or add some sugar-free holiday sprinkles.

Tips and Tricks for Perfect Keto Pumpkin Bites

• Use Silicone Molds or Liners: Because the batter is often soft, using a mini muffin pan, silicone circle mold, or silicone ice-cube tray is highly recommended. Silicone liners or a silicone mini muffin pan can prevent the crusts from sticking. Parchment liners may work as well.
• Ensure Ingredients are Well Combined: Whisk the dry ingredients to break up any clumps in both the flour and the sweetener.
• Adjust Sweetness to Taste: Taste the mixture before adding any sweetener, especially if you are using a flavored protein powder, as it may already contain sweetener.
• Control Dough Consistency: Pureed pumpkin can contain different amounts of water. If your dough ends up too dry, add a tablespoon of almond milk.
• Chill for Best Results: Place the mixture in the refrigerator or freezer to set before shaping or serving. This helps the bites hold their form.
• Melting Chocolate: You can easily melt the sugar-free white chocolate in the microwave.
• Shaping the Bites: To get really nice and smooth pumpkins, roll the dough once and then place the bites in the fridge for another 30 minutes.

Substitutions and Variations

• Almond Flour: If you are allergic to almonds, you can use sunflower seed flour as a 1:1 replacement. Be sure to add a touch of acid (lemon juice or vinegar) to offset the green reaction. Coconut flour won’t work in these keto pumpkin cheesecake bites.
• Sweeteners: Any sweetener that bakes at a 1:1 ratio to table sugar should work just fine in this recipe. Please keep in mind this was tested with Lakanto sweetener and other sweeteners may leave an aftertaste or cooling effect when used. The filling should be fine with any powdered sweetener, and some liquid sweeteners like stevia or monkfruit extract may work as well.
• Cream Cheese: you can replace this with butter or palm shortening or oil. Red palm oil will give these keto pumpkin bites a really nice orange colour. Using palm oil will keep these keto treats dairy-free!
• High Fiber Baking Mix: If you do not have pre-made High Fiber Baking mix, you can pretty much make any keto dry ingredients work. You can use coconut flour, almond flour, oat fiber or just use your favourite protein powder flavour. If you use protein powder that is flavoured, I would suggest that you taste the mixture before adding any sweetener as the protein powder will already have sweetener added.
• Coloring: All you have to do is break open 1 turmeric capsules and add it to the high fiber baking mix before stirring it into the pumpkin. Recently, many companies are starting to produce natural food colours (this is a link to McCormick's) that come from plants, seeds and vegetables.

Storage Instructions

• Refrigerator: Store the pumpkin bites in an airtight container in the fridge for up to 7 days.
• Freezer: These bites freeze really well! Place them in an airtight container in the freezer for up to 3 months. Thaw overnight in the fridge before serving, or let them sit out for a few minutes to soften.

Serving Suggestions

• Serve as a snack, dessert, or light meal on the go.
• Enjoy with a cup of coffee or tea.
• Bring to parties or gatherings as a keto-friendly option.

Can you make Keto Pumpkin Cheesecake Bites in advance?

You can make this recipe a day before you plan to serve it. Keep the bites in a covered container in the fridge, but let them sit out for 15 minutes before serving, so the filling is softer and creamier. You can also make the cookie cups themselves well in advance and refrigerate for up to a week or freeze for up to 2 months. Then you can make the pumpkin mousse fresh and pipe it in before serving.

Read also: Keto Calorie Counting: A Detailed Guide

Read also: Magnesium Supplements for Keto

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