As autumn leaves begin to fall and a crispness fills the air, the craving for pumpkin spice everything intensifies. For those adhering to a ketogenic lifestyle, indulging in these seasonal flavors might seem challenging. However, with a little creativity and the right recipes, you can enjoy a plethora of keto-friendly pumpkin puree creations. Pumpkin is indeed keto-friendly in moderation. Depending on the type, pumpkin ranges from 4 to 12 grams of carbs per 100 grams. The regular pumpkin contains 9g net carbs per cup (240g). Considering you probably won't eat that much in a portion, it's a great vegetable for a low carb and a keto diet. This article explores a variety of delectable keto pumpkin puree recipes, from no-bake cheesecakes to muffins and more, ensuring you don't miss out on the taste of fall.
Understanding Keto-Friendly Pumpkin
Pumpkin is a nutritious, low-carb food that can be incorporated into a keto diet. One cup of pumpkin contains just 8 grams of carbs. When buying canned pumpkin, make sure it is pure pumpkin puree, not pumpkin pie filling, which contains added sugars and spices. Unsweetened canned pumpkin is low in carbs.
Must-Try Keto Pumpkin Puree Recipes
1. No-Bake Keto Pumpkin Cheesecake
This easy, no-bake keto pumpkin cheesecake offers a guilt-free and simple sugar-free, low-carb dessert option. It features a creamy and delicious pumpkin cheesecake filling with an easy buttery nut crust. This dessert is sugar-free, gluten-free, and requires no baking.
Ingredients
- Canned pumpkin puree (not pumpkin pie filling)
- Swerve brown sugar sweetener (or Lakanto golden sweetener)
- Cream cheese
- Heavy whipping cream
- Vanilla extract
- Cinnamon
- Pumpkin pie spice
- Raw pecans (or walnuts, almonds)
Instructions
- Prepare the Nut Crumb Base: Add nuts, sweetener, and cinnamon to a food processor. Grind or pulse until the mixture starts to get moist and crumbly.
- Create the Crust: Divide the mixture between containers and press the nut crumbs to make a pseudo pecan crust.
- Make the Cheesecake Filling: Add the cream cheese, pureed pumpkin, pumpkin spice, cinnamon, and sweetener to a mixing bowl. Use an electric hand mixer to beat until creamy.
- Combine and Chill: Spoon the fluffy cheesecake mixture into each container. Top with roasted nuts or a sprinkle of cinnamon. Cover with plastic wrap or store in an airtight container and refrigerate until ready to eat.
These individual servings are perfect for meal prep, providing a personal keto dessert for the week. This keto no-bake cheesecake recipe only takes about 15 minutes to make, making it a super easy and tasty treat.
2. Keto Pumpkin Crisp
Keto pumpkin crisp is a wonderful substitute for pumpkin pie. This pumpkin crisp tastes best when it is hot and fresh out of the oven. Leftovers can be stored in an airtight container in the refrigerator for up to three days and is freezer-friendly, too.
Read also: Easy Low-Carb Cheese Crackers
Ingredients:
- Almond flour
- Brown sugar substitute
- Butter
- Pumpkin puree
- Pumpkin pie spice
- Keto-friendly ice cream (optional)
Instructions:
- Preheat the oven to 350 degrees and grease an 8-inch oven-proof skillet well.
- In a separate bowl, place the almond flour and brown sugar substitute. Cut the butter into the mixture until a crumbly mixture has formed.
- Made with real pumpkin and a crispy, caramelized pecan topping, keto pumpkin crisp is the ultimate low-carb fall dessert!
3. Keto Pumpkin Mousse
This easy, keto, sugar-free pumpkin mousse is made with just 6 simple ingredients and is a must-make for your keto holiday season, especially if you’re a pumpkin lover! This creamy sugar-free pumpkin cheesecake mousse has a light and fluffy texture, and requires little effort in the kitchen!
Ingredients:
- Canned Pumpkin (pure pumpkin, with no other ingredients)
- Heavy cream
- Pumpkin pie spice
- Pumpkin Liquid Stevia (or any low-carb sweetener)
Instructions:
- Pour the heavy cream into a bowl and use an electric mixer to whip until stiff peaks form.
- Use a piping bag or tool and pipe into serving glasses and top with cacao nibs or brown sugar sub.
You don’t have to use a piping tool to make the mousse swirl in the glass, but it makes it oh so much prettier. It isn’t hard at all if you want to make this pumpkin cheesecake mousse dairy-free. I would suggest swapping the cream cheese I used for a vegan cream cheese.
4. Keto Pumpkin Bars
These easy Keto Pumpkin Bars are perfectly spiced and have an amazing pumpkin flavor. They are soft and more of a custard texture, similar to pumpkin pie! The cream cheese frosting is a simple recipe of only 5 ingredients and uses only 1 bowl!
Ingredients:
- Almond flour
- Sugar Substitute
- Baking Soda
- Salt
- Pumpkin pie spice
- Eggs
- Pumpkin puree
- Butter
- Cream cheese
- Vanilla extract
- Heavy cream or milk (optional)
Instructions:
- Preheat the oven to 400F (200C) and prepare a metal 9x9 inch (22x22cm) cake pan with a parchment paper sling and spray with cooking spray.
- In a large mixing bowl, combine the almond flour, sweetener, baking soda, salt, and pumpkin pie spice.
- Now stir in the wet ingredients: eggs and pumpkin puree with a rubber spatula or you can use an electric mixer.
- Spread into an even layer in the prepared cake pan and bake for 20-25 minutes or until a toothpick comes out clean. Cool completely.
- Prepare the frosting in a large bowl or stand mixer, cream together the butter and cream cheese until smooth.
- Mix in the powdered sweetener until fully combined, followed by the vanilla extract. If the frosting is too thick, add a splash of heavy cream or milk and stir until smooth.
- Spread the icing in an even layer on the pumpkin bars and cut into 9 equal slices.
5. Other Keto Pumpkin Recipes to Explore
The possibilities extend beyond these highlighted recipes. Other keto pumpkin recipes include:
- Sugar-Free Pumpkin Pie: A classic dessert with a crispy almond flour and desiccated coconut crust and an ultra-creamy filling.
- Pumpkin Porridge: A go-to low-carb porridge recipe for autumn and winter.
- Pumpkin Coconut Flour Muffins: A versatile and kid-approved muffin option.
- Keto Pumpkin Cheesecake Muffins: Muffin recipe with the added benefit of a cheesecake swirl.
- Keto Pumpkin Bread: A meal on its own, can be made gently sweetened or savory.
- Keto Pumpkin Cookies: Soft and moist cookies with a cream cheese topping, made without an electric blender.
- Healthy Pumpkin Bars: Easy to make with only 10 ingredients, ideal for gatherings.
- Low Carb Pumpkin Cheesecake: A cake worthy of a celebration, with an optional sugar-free salted caramel sauce.
- Keto Pumpkin Mug Cake: Ready in 5 minutes, perfect for busy individuals.
- Healthy Pumpkin Brownies: Fudgy and light brownies, a dream team with chocolate.
- Keto Chicken Curry Casserole: A curry chicken dish enhanced with pumpkin puree.
- Crispy Butternut Squash Chips: Thinly sliced butternut squash cooked in the oven until crispy.
- Keto Butternut Squash Soup: Creamy soup with a secret keto-friendly ingredient.
- Keto Pumpkin Pancakes: Fluffy pancakes with the perfect amount of pumpkin spice.
- Keto Pumpkin Breakfast Bars: Taste like oatmeal bars but are keto-friendly, great for on-the-go breakfasts.
- Keto Pumpkin Spice Latte: A must-make for those who miss the Starbucks version.
- Savoury Pumpkin Casserole: A tasty side dish with a delicious herb topping.
- Pumpkin Chicken Meatballs: A simple appetizer or main course with juicy meatballs.
- Low Carb Pumpkin Cauliflower Mash: Creamy cauliflower mash taken to the next level with pumpkin.
- Easy Pumpkin Fudge: A dairy-free after-dinner treat made with pumpkin puree and coconut butter.
- Low Carb Pumpkin Cheesecake Bites: Small balls of pure pleasure, perfect with espresso.
- Keto Pumpkin Donuts: Fluffy donuts dipped in cinnamon "sugar".
- Keto Pumpkin Ice Cream: Tastes like the real deal, sugar-free and keto-friendly.
- Keto Pumpkin Chia Pudding: Uses simple ingredients and perfect for breakfast meal prep.
- Keto Pumpkin Cold Brew: A copycat Starbucks Pumpkin Spice Cold Brew Latte that takes 5 minutes.
- Keto Pumpkin Fries: Gives you the feeling of the real fries or wedges you have been craving for, for a long time. Easy, Fast and Tasty.
- Keto Pumpkin Roll Pancakes: A pumpkin roll without all the work so I took the same flavors & made pumpkin roll pancakes instead.
- Pumpkin Chili: Hearty and delicious, Pumpkin Chili is the ultimate mash up of two of fall’s most comforting foods!
Tips for Baking with Pumpkin on Keto
- Choose the Right Sweetener: Opt for low-carb sweeteners such as monk fruit, erythritol, or allulose.
- Use Canned Pumpkin Puree: Ensure it is 100% pure pumpkin, not pumpkin pie filling.
- Adjust Spices: Pumpkin pie spice, cinnamon, ginger, nutmeg, and allspice enhance the flavor.
- Incorporate Healthy Fats: Cream cheese, heavy cream, and nuts add richness and texture.
Making Your Own Pumpkin Puree
When pumpkins are in season, make your own pumpkin puree! The sweeter the squash is, the more carbs it has. you can use different types of winter squash or even combine it with summer squash such as zucchini. This way, you can adjust the net carbs content (e.g.
Read also: Keto Calorie Counting: A Detailed Guide
Ingredients
- 1 large or 3 medium winter or summer squashes ( 1.6 kg / 3.5 lb / 56.4 oz)
Instructions
- Preheat the oven to 150 °C/ 300 °F (fan assisted), or 170 °C/ 340 °F (conventional).
- Cut the squash in half.
- Place the halves face down on a baking tray lined with parchment paper.
- Transfer into the oven and slowly bake for 1-1.5 hour until soft. Using a fork, pierce the skin to make sure it's cooked.
- Remove from the oven and let the squash cool down.
- Place some of the squash onto a cheesecloth and squeeze the excess juices out.
- Place the squash into a bowl and blend until smooth.
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