Savory Keto Pumpkin Recipes: A Guide to Low-Carb Pumpkin Delights

As autumn descends, the craving for pumpkin spice and everything nice intensifies. For those adhering to a ketogenic lifestyle, the good news is that pumpkin can be incorporated into a variety of savory dishes. This article explores a range of savory keto pumpkin recipes, from soups and casseroles to cornbread and galettes, providing options for every palate and occasion.

Understanding Pumpkin for Keto

Pumpkin is indeed keto-friendly. The regular pumpkin contains 9g net carbs per cup (240g). Depending on the type, pumpkin ranges from 4 to 12 grams of carbs per 100 grams. Considering you probably won't eat that much in a portion, it's a great vegetable for a low carb and a keto diet. When using pumpkin in keto recipes, it's crucial to distinguish between canned pumpkin puree and pumpkin pie mix. Always opt for pure pumpkin puree, as pumpkin pie mix often contains added sugars and spices that can increase the carb content.

Choosing the Right Pumpkin

When selecting a pumpkin to bake with, you don’t use the same criteria as selecting a jack-o-lantern pumpkin. Instead, use sugar or pie pumpkins, which are small and circular. If you want a quick and easy solution, canned pumpkin is definitely the way to go with this pumpkin casserole.

Canned vs. Fresh Pumpkin

There are some important differences between canned pumpkin and fresh pumpkin. Both have their uses! I generally stick to using canned pumpkin because it is simpler.

• Moisture: Canned pumpkin has a consistent amount of liquid. Fresh pumpkin has a lot of liquid and it depends on the variety.
• Flavor: Canned pumpkin is generally sweeter and has a stronger, more concentrated pumpkin flavor. Fresh pumpkin is usually less sweet with a milder flavor.
• Texture: You’ll always get a smooth pumpkin puree when you used the canned stuff.
• Convenience: The number one reason why I personally prefer canned pumpkin to fresh pumpkin. It’s just easier!

Best Pumpkin Types for Keto

Butternut squash is the most common. It is sweet tasting and relatively high in carbs with 12g net carbs per 100g. Other good options are the Muscat squash (4g/100g) and the Hokkaido squash (7g/100g). Spaghetti squash (7g/100g) makes a fantastic pasta sub.

Read also: Easy Low-Carb Cheese Crackers

Savory Keto Pumpkin Recipes

Savory Low-Carb Pumpkin Soup

This savory Low-Carb Pumpkin Soup Recipe is keto friendly and it turned out so delicious that everybody ate at least two bowls. For a savory version of keto pumpkin soup, nutritious bone broth is simmered with aromatic garlic and onions, then combined with earthy sage and turmeric. It's simple and easy, yet the perfect soup for a cool fall evening. The amount of salt and pepper you need will mostly depend on the broth you use. Some broths are very salty and some are low-sodium. The turmeric is optional. I added it not only because of the flavor, but also because it's a healthy anti-inflammatory and antioxidant. If you wanted to cut back on the carbs, you could omit the onion and add some powdered onion instead. You could also reduce the amount of pumpkin you use.

Optional additions:

• A tiny amount of chopped apple can be added to the bottom of each bowl. The apple, chopped tiny and added to the bottom of each bowl is optional, but it’s such a tiny amount of natural sugar that I highly recommend the little tiny baby “cheat’.
• For those who like it spicy, eat it as is or add more red pepper or even some chili powder to kick it up.
• If you like it more pumpkin-y, add a little stevia to your bowl.

Instructions:

1. Roughly chop the onion.
2. Add the onion, garlic, butter, salt, pepper and sage to a large pot and turn on the heat to medium-high. Cook for 5 minutes, until fragrant.
3. Add the broth and pumpkin. Wait for the soup to start boiling, then turn down the heat to medium-low and simmer for 20 minutes.
4. Taste the soup and add more salt and pepper if needed.
5. Turn off the heat. Use an immersion blender to blend the soup until all onion chunks are gone (this step is optional). Be careful not to splatter the hot soup!
6. Stir in the cream and turmeric.

Keto Pumpkin Casserole

Have you ever made casserole from pumpkin? You will be surprised how delectable - and easy-to-prepare - casserole pumpkin makes! This extraordinary side dish is perfect for the holidays, too. In Finland, we eat these types of casseroles at Christmas. This casserole is super easy to make. Just think how straightforward it is: just mix all ingredients together, transfer into a baking dish, and bake. It cannot get any easier! And the result is mouthwatering!

A simple vegetable side dish made with pumpkin. Combine salt, garlic, eggs, and cream with whisk. Whisk in the pumpkin puree and spread mixture into casserole dish (I used a 7x11 pan).Spoon ricotta cheese over pumpkin mixture then sprinkle with Parmesan cheese, rosemary, sage, and thyme.Bake at 350°F for 25-30 minutes.

Instructions:

1. Preheat the oven to 300 °F (150 °C).
2. Combine all ingredients in a mixing bowl.
3. Whisk until well combined.
4. Transfer the mixture into a 1-qt (1 L) baking dish.
5. Level the surface with a spatula. For a prettier presentation, make wavy patterns with a spoon if you like.
6. Bake until set.
7. After it has cooled, store it in an airtight container. Place it in the refrigerator, where it should last three to five days. You can also freeze this casserole.

Variations:

In addition to nutmeg, use ground ginger, pumpkin pie spice, allspice, cloves, fenugreek, or even chai seasoning.

Almond Flour Pumpkin Cornbread

It features layers of goat cheese, pumpkin, caramelized red onions, and bacon, all wrapped up in the perfect keto pastry dough. The layers of goat cheese, bacon, and red onions all add a different element to the dish. This recipe is modeled after keto cornbread muffins and basic keto cornbread recipe. With a few substitutes in wet ingredients for the pumpkin, I created another great recipe using to pair with all my favorite fall dinners like this Grilled Crispy Maple Pecan BBQ Chicken Thigh or even as a side dish this Thanksgiving. If you want to add additional corn flavor to help make up for the loss of traditional corn flavor, this corn extract is a great way to do so with zero carbs.

Read also: Keto Calorie Counting: A Detailed Guide

Ingredients:

• 3 cups Almond Flour
• 3/4 cup Pumpkin Puree
• 1/4 cup Low Carb Sweetener
• 1 cup Shredded Mozzarella
• 3 Eggs
• 2 Tbsp. Butter melted and lightly browned
• 2 tsp Baking Powder
• 1 tsp Sea Salt
• 1 tsp Dried Thyme
• 1 tsp Dried Rosemary

Instructions:

1. Preheat the oven to 350 F and line a cast iron skillet or round 9 inch pan with parchment paper or spray with non stick spray.
2. In a mixing bowl, combine the almond flour, baking powder, and low carb sweetener together.
3. Add in the salt and dried herbs and mix until it’s all evenly combined.
4. Add in the browned butter, pumpkin puree, 3 eggs, and then the shredded cheese.
5. Fold it together until everything is mixed and pour into the skillet. Spread the mixture out evenly in the pan.
6. Bake for 25-30 minutes or until a toothpick comes out clean from the center.
7. Cool a few minutes before serving.

Tips for serving, storing, and pairing this side:

I like to garnish the top with a little more of the herbs, some flaky sea salt, and maybe real or sugar free maple syrup to compliment the savory flavors. I also love pairing it with this easy smoky chipotle compound butter recipe too. Place some on top and let it melt all over for the perfect bite. Pair this recipe with comfort foods like low carb chili, my favorite flank steak recipe, or with this holiday turkey too. Store the remaining leftovers in an air tight container as needed for 3-5 days. It will store longer in a fridge (about 7 days) and freezes for up to 3 months.

Keto Savory Pumpkin Galette

The following is a list of ingredients and tools you'll need to make this keto-friendly savory pumpkin galette recipe. This recipe features layers of goat cheese, pumpkin, caramelized red onions, and bacon, all wrapped up in the perfect keto pastry dough. Not only will your friends be taken aback, but they'll probably want the recipe once they taste how delicious it is! The layers of goat cheese, bacon, and red onions all add a different element to the dish.

Instructions:

1. In a medium-sized bowl, combine the coconut flour, almond flour, baking powder, and salt.
2. Melt the unsalted butter and set it aside.
3. To the dry ingredients, add the melted butter and combine quickly.
4. Next, add the eggs and combine.
5. Melt the mozzarella cheese in the microwave for a total of 90 seconds, stirring halfway through. Once it comes out of the microwave, mix well using a rubber spatula until fully incorporated. You can also melt the mozzarella cheese in a double boiler.
6. Add the melted mozzarella cheese to the mixture and knead the dough with your hands until all the cheese is blended well into the dough. I recommend you do so between two sheets of parchment paper so the dough doesn't stick to your hands.
7. Wrap the dough in parchment paper and place it in the refrigerator for 20 minutes or in the freezer for 15 minutes to chill.
8. While the dough chills, prepare your filling.
9. In a skillet, cook the bacon until they are fully cooked and crispy. Remove the bacon and set aside. Reserve the bacon fat to cook the onions and pumpkin filling.
10. Saute the red onions in the bacon fat, until they become translucent and starts to caramelize. You don’t want to thoroughly cook or brown them because they will go in the oven and caramelize as the pie bakes. Set aside in a small bowl.
11. In the pan where you cooked the red onions, add two tablespoons of unsalted butter and melt the butter, being sure to scrape the bottom of the pan with a wooden spoon to get any of the bits left behind.
12. In a large bowl, combine the pumpkin puree, eggs, salt, and pepper with a whisk until fully mixed.
13. To the pumpkin filling, add the melted butter and stir well.
14. Preheat oven to 375 degrees.
15. Once the dough has chilled, fold and roll the pastry dough unto itself several times. This helps the dough achieve flaky layers.
16. Next, roll out the dough into a large circle about 14" in diameter onto a large piece of parchment paper. This will make transferring the galette to the baking sheet easier.
17. In the center of the dough, leaving a 2" border, spread the goat cheese evenly.
18. Then, top the goat cheese with the pumpkin filling.
19. Sprinkle evenly the red onions over the top.
20. Fold the edges of the dough up and over the filling, pleating as needed. The dough is forgiving and can be pressed together if any "cracks" occur.
21. Once folded, gently cup the sides with both hands to reinforce the shape of your keto galette.
22. Transfer the galette with parchment onto the baking sheet and bake for 25 to 30 minutes until the crust is golden.
23. Garnish the top of the pumpkin galette with the bacon pieces and the flaky sea salt.

You can prepare the dough the night before if you'd like to save some time. You'll simply wrap it in parchment and place it in the fridge.

Other Savory Pumpkin Ideas

Here are some additional savory keto pumpkin recipe ideas:

• Pumpkin Chicken Meatballs: This recipe can be served as a main course, but it also makes a great fall-themed appetizer. It is incredibly simple and contains only 4 ingredients. The pumpkin makes the meatballs really juicy.
• Low Carb Pumpkin Cauliflower Mash: Cauliflower mash is a regular for most people following a keto diet, and adding pumpkin really takes it to the next level. It becomes even creamier.
• Savoury Pumpkin Casserole: This casserole is a tasty side dish for any roast, from chicken to lamb to Thanksgiving turkey. It is quick to prepare and has a delicious herb topping.

Low Carb Sweeteners

It’s important to find the right low carb sweetener that works for you! There are similarities and differences in taste and nutrition in three of the most commonly used sweeteners for baking: Monkfruit, erythritol, and allulose. If you’re unfamiliar with any of these I’ve included some helpful information to help you choose which is right for you!

Read also: Magnesium Supplements for Keto

• Monkfruit: These sweeteners, such as Lakanto (my favorite!), are made from the extract of monk fruit. It’s a very sweet fruit and the sweetener derived from it is very popular in low carb diets. We tend to use granulated monk fruit sweetener that has been mixed with erythritol. This blend has less of an afteraste, in my opinion, than straight erythritol. It is generally used as a 1:1 replacement for sugar. Monk fruit sweeteners are generally non-caloric and have no significant impact on blood sugar levels, making them an excellent replacement for sugar in low carb diets.
• Erythritol: This is a type of sugar alcohol that is also a very popular low carb sweetener. Erythritol has a taste that is very similar to sugar but not as sweet. It can also have a slight cooling sensation that some people may not enjoy. It is pretty much calorie free, providing only about 0.2 calories per gram. It does not have a significant impact on blood sugar levels.
• Allulose: This one tastes very similar regular table sugar, or sucrose. Like erythritol this low carb sweetener also provides about 0.2 calories per gram and has a minimal impact on blood sugar levels.

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