Keto Pumpkin Cookies: 3-Ingredient Recipes for a Guilt-Free Fall Treat

As the leaves change and the air turns crisp, the craving for pumpkin spice everything kicks into high gear. For those following a ketogenic or low-carb diet, indulging in seasonal treats can be a challenge. However, with these simple and delicious 3-ingredient keto pumpkin cookie recipes, you can enjoy the flavors of fall without derailing your dietary goals. These cookies are not only easy to make but also cater to various dietary needs, including gluten-free and dairy-free options.

Why Keto Pumpkin Cookies?

Pumpkin is a keto-friendly vegetable, with only 7 grams of carbohydrates per 100 grams. This makes it an excellent base for low-carb desserts. These recipes utilize the natural sweetness and flavor of pumpkin, combined with other keto-approved ingredients, to create cookies that are both satisfying and guilt-free. These cookies offer fabulous fall flavors with cinnamon, vanilla, and a hint of spices such as ginger, nutmeg, and allspice. Your kitchen will smell incredible when they are in the oven.

Recipe 1: 3-Ingredient Pumpkin Cookies

This recipe is incredibly simple, requiring only three main ingredients and optional mix-ins for added flavor and texture.

Ingredients:

• 1 cup Pumpkin puree (canned, unsweetened)
• 1 cup Nut butter (almond, peanut, or sunflower)
• 1/2 cup Coconut flour

Instructions:

1. Preheat the oven to 350 degrees F (175 degrees C). Line a baking sheet with parchment paper.
2. In a small mixing bowl, mix all ingredients together until evenly combined.
3. Scoop batter into 8 balls and place them on a parchment paper lined baking sheet.
4. Place baking sheet in the oven and bake cookies for 12 minutes.
5. Remove from oven and press the balls down gently with the back of a spatula.

These cookies are keto & paleo-friendly, gluten-free, vegan, and have no added sugar. They’re perfect for snacks or even as an on-the-go breakfast!

Recipe 2: 3-Ingredient Keto Pumpkin Cookies with Spice Cake Mix

This recipe uses spice cake mix for added flavor and convenience, resulting in soft and fluffy cookies with a delightful blend of spices.

Read also: Easy Low-Carb Cheese Crackers

Ingredients:

• 1 can (15 ounces) Pumpkin puree (not pumpkin pie filling)
• 1 box Spice cake mix (ensure it's gluten-free for a gluten-free version)
• 1/2 cup Sugar-free chocolate chips (such as Lily's dark chocolate chips)

Instructions:

1. Preheat the oven to 350°F (175°C). Line a large cookie sheet with parchment paper or a silicone baking mat.
2. In a medium-sized mixing bowl, combine the spice cake mix, pumpkin puree, and chocolate chips until a thick, wet batter forms.
3. Use a small cookie scoop or spoon to scoop the cookie dough onto the lined baking sheet in about 1 tablespoon amounts, placing the cookies about 2 inches apart.
4. Bake for 15-17 minutes.
5. Remove from the oven, let them cool for 5 minutes, then transfer them to a cooling rack to continue cooling.

Tips for Perfect Cookies:

• Use pumpkin puree and not pumpkin pie filling.
• Mix the batter well.
• Don’t overcook - 15-17 minutes is perfect.
• Do not skip the cooling time.

Recipe 3: Keto Pumpkin Cookies with Almond Flour

This recipe uses almond flour as a base, providing a nutty flavor and a slightly denser texture.

Ingredients:

• 1 ½ cups Almond flour (superfine)
• ⅓ cup Erythritol granular (or other keto-friendly sweetener)
• 1 cup Pumpkin puree

Instructions:

1. Preheat oven to 350°F (175°C). Line a large cookie sheet with parchment paper or silicone baking mat.
2. In a large bowl, add almond flour and erythritol. Stir until evenly mixed.
3. Add in pumpkin and stir until pumpkin is fully incorporated and a sticky dough forms.
4. Using a 1.5 tbsp cookie scoop, scoop out cookie dough balls and place onto prepared cookie sheet, spaced 2 inches apart.
5. Press down on dough balls with the palm of your hand until they form round disks, about 1/2 inch thick. You can use your fingers to smooth and round the edges of the disks as needed.
6. Bake cookies for about 15-17 minutes, or until edges are brown. The tops of the cookies may still feel soft, but that is okay.
7. Let cookies cool completely on cookie sheet. When they are cooled, the exterior of the cookies should firm up.

These cookies are lightly sweetened but not super sweet.

Recipe 4: Keto Coconut Flour Pumpkin Cookies

This recipe uses coconut flour, which naturally lends itself to softer bakes. These cookies are super soft, moist, and chewy.

Ingredients:

• ¼ cup Coconut flour
• ¼ cup Pumpkin puree
• 2 tbsp Maple syrup

Instructions:

1. Preheat the oven to 180C/350F and line a large baking sheet with parchment paper.
2. In a large mixing bowl, combine the coconut flour, pumpkin, and syrup, and mix well. If adding chocolate chips, fold them through.
3. Using your hands, form into small balls and place on the baking tray and press each ball into a cookie shape. Since there is no flour or baking soda, these cookies won’t spread naturally.
4. Bake for 10 minutes.
5. Remove and allow to cool on the sheet.

Tips for Perfect Cookies:

• Don’t overbake the cookies.
• Make sweeter cookies.
• Add MORE mix-ins.

Variations and Add-Ins:

• Chocolate Chips: Add sugar-free chocolate chips to any of these recipes for a classic combination.
• Pumpkin Pie Spice: Enhance the pumpkin flavor with a dash of pumpkin pie spice.
• Nuts: Incorporate chopped pecans, walnuts, or almonds for added crunch and healthy fats.
• Sugar-Free Frosting: Top the cooled cookies with a sugar-free cream cheese frosting for an extra layer of indulgence.
• Dried Cranberries or Raisins: Add a touch of sweetness and chewiness with dried cranberries or raisins (in moderation, as they contain natural sugars).

Sugar-Free Cream Cheese Frosting:

• 2 oz Cream cheese, softened
• 2 tbsp Butter, very soft
• 2 tbsp Powdered sweetener (Erythritol, Monk Fruit, or Allulose)
• ½ tsp Vanilla extract
• 1 tablespoon pumpkin puree (optional)

Blend all ingredients until smooth and creamy. Pipe or spoon onto the fully cooled cookies.

Storage Instructions:

• At Room Temperature: Unfrosted cookies can be stored in an airtight cookie jar for up to 1 week.
• In the Refrigerator: Once they are frosted, low carb pumpkin cookies should be stored in the fridge for up to 4 days.
• In the Freezer: Freeze the cookies without frosting for up to 3 months. Defrost, then add the frosting straight before serving.

General Tips for Keto Baking:

• Measure Ingredients Accurately: Especially when using coconut flour, as it can be very absorbent.
• Use Room Temperature Eggs: This helps with a better rise and texture.
• Don't Overbake: Keto cookies can become dry if overbaked. Keep a close eye on them and remove them from the oven when the edges are set.
• Let Cookies Cool Completely: Keto cookies often need time to firm up as they cool.

Is Pumpkin Okay for a Keto Diet?

Yes, pumpkin is a keto-friendly vegetable. 100 grams of pumpkin contain just 7 grams of carbohydrates.

Read also: Keto Calorie Counting: A Detailed Guide

Can you make pumpkin balls with this recipe?

Absolutely. Stick to the same oven time and roll in powdered sweetener while warm or add the sugar free icing mentioned in the recipe variations.

Where can you buy pumpkin puree in the UK?

You can get canned pumpkin via Ocado, at Tesco and Waitrose as well as on Amazon. Greengrocers and health food stores stock it from mid October.

Read also: Magnesium Supplements for Keto

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