Venture into autumn’s coziest flavors with our 20 creamy keto pumpkin recipes! Whether you’re craving a quick dinner, a seasonal favorite, or some comforting indulgence, we’ve got you covered. These delicious dishes blend rich, creamy textures with pumpkin’s warm essence, perfect for satisfying your cravings while staying on track. Dive in and discover your new fall go-tos—you’ll want to try every single one!
Keto Pumpkin Spice Latte
Let’s ditch the sugar-laden coffee shop version and make a keto-friendly pumpkin spice latte at home. This creamy, spiced drink delivers all the cozy fall flavors without the carb crash. You’ll need just a few simple ingredients and about 10 minutes.
Serving: 1 | Pre Time: 5 minutes | Cooking Time: 5 minutes
Ingredients
– 1 cup strong brewed coffee
– 1/2 cup unsweetened almond milk
– 2 tbsp heavy cream
– 1 tbsp pumpkin puree
– 1 tbsp granulated erythritol
– 1/2 tsp pumpkin pie spice
– 1/4 tsp vanilla extract
– Pinch of salt
Instructions
1. Brew 1 cup of strong coffee using your preferred method and set it aside.
2. In a small saucepan over medium heat, combine 1/2 cup unsweetened almond milk, 2 tbsp heavy cream, and 1 tbsp pumpkin puree.
3. Whisk the mixture constantly for 2-3 minutes until it is steaming hot and the pumpkin puree is fully incorporated, preventing it from scorching on the bottom.
4. Add 1 tbsp granulated erythritol, 1/2 tsp pumpkin pie spice, 1/4 tsp vanilla extract, and a pinch of salt to the saucepan.
5. Continue whisking for 1 more minute until all ingredients are completely dissolved and the mixture is frothy.
6. Pour the hot brewed coffee into a large mug.
7. Slowly pour the spiced milk mixture from the saucepan into the mug with the coffee.
8. For a barista-style finish, use a milk frother or a small whisk to vigorously froth the latte directly in the mug for 30 seconds until a creamy foam forms on top.
9. Dust the top lightly with an extra pinch of pumpkin pie spice for garnish if desired.
Enjoy the rich, velvety texture that comes from the heavy cream and well-frothed milk. Each sip offers a warm, balanced flavor of pumpkin and spice, perfectly sweetened without being cloying. Try serving it over ice for a refreshing chilled version, or blend it with a scoop of collagen peptides for a protein-packed breakfast drink.
Creamy Keto Pumpkin Soup
Venture into a warm, satisfying bowl that’s perfect for chilly evenings. This creamy keto pumpkin soup is rich, velvety, and packed with cozy spice. It’s a simple, one-pot meal that comes together quickly.
Serving: 4 | Pre Time: 10 minutes | Cooking Time: 25 minutes
Ingredients
– 2 tbsp unsalted butter
– 1/2 cup chopped yellow onion
– 2 cloves garlic, minced
– 15 oz canned pumpkin puree
– 4 cups chicken broth
– 1 cup heavy cream
– 1 tsp ground cinnamon
– 1/2 tsp ground nutmeg
– 1/2 tsp salt
– 1/4 tsp black pepper
– 1/4 cup grated Parmesan cheese
Instructions
1. Melt 2 tbsp unsalted butter in a large pot over medium heat.
2. Add 1/2 cup chopped yellow onion and sauté for 5 minutes, until translucent.
3. Stir in 2 cloves minced garlic and cook for 1 minute, until fragrant.
4. Pour in 15 oz canned pumpkin puree and mix well with the onions and garlic.
5. Add 4 cups chicken broth, 1 tsp ground cinnamon, 1/2 tsp ground nutmeg, 1/2 tsp salt, and 1/4 tsp black pepper.
6. Bring the mixture to a boil, then reduce heat to low and simmer for 15 minutes, stirring occasionally.
7. Use an immersion blender to puree the soup directly in the pot until completely smooth. Tip: For a silkier texture, blend in batches in a regular blender, but be careful with hot liquids.
8. Stir in 1 cup heavy cream and 1/4 cup grated Parmesan cheese until fully incorporated.
9. Heat the soup for an additional 5 minutes over low heat, without boiling, to warm through. Tip: Avoid boiling after adding cream to prevent curdling.
10. Taste and adjust seasoning if needed, but do not add more salt at this stage as the Parmesan adds saltiness. Tip: Let the soup sit for 5 minutes off the heat to allow flavors to meld before serving.
Nothing beats the velvety smoothness that coats your spoon with each bite. The pumpkin and spices create a subtly sweet, earthy flavor balanced by the rich cream and savory Parmesan. For a creative twist, top with crispy bacon bits or a drizzle of browned butter for extra depth.
Keto Pumpkin Cheesecake
Grab a slice of this creamy keto pumpkin cheesecake that’s perfect for holiday gatherings. It’s rich, satisfying, and completely sugar-free, making it a guilt-free dessert option. You’ll love the smooth texture and warm spice flavors.
Serving: 8 | Pre Time: 20 minutes | Cooking Time: 60 minutes
Ingredients
– 1 1/2 cups almond flour
– 1/4 cup melted butter
– 2 tbsp granulated erythritol
– 24 oz cream cheese, softened
– 1 cup pumpkin puree
– 3/4 cup powdered erythritol
– 3 large eggs
– 1 tsp vanilla extract
– 1 tsp pumpkin pie spice
– 1/4 tsp salt
Instructions
1. Preheat your oven to 350°F.
2. In a medium bowl, combine 1 1/2 cups almond flour, 1/4 cup melted butter, and 2 tbsp granulated erythritol until the mixture resembles coarse crumbs.
3. Press the crust mixture firmly into the bottom of a 9-inch springform pan. Tip: Use the bottom of a glass to press evenly for a compact crust.
4. Bake the crust for 10 minutes at 350°F until lightly golden, then remove and let it cool slightly.
5. In a large mixing bowl, beat 24 oz softened cream cheese with an electric mixer on medium speed until smooth and creamy, about 2 minutes.
6. Add 1 cup pumpkin puree, 3/4 cup powdered erythritol, 3 large eggs, 1 tsp vanilla extract, 1 tsp pumpkin pie spice, and 1/4 tsp salt to the cream cheese.
7. Beat the mixture on low speed until all ingredients are fully incorporated and the filling is smooth, scraping down the sides of the bowl as needed.
8. Pour the filling over the cooled crust and smooth the top with a spatula. Tip: Tap the pan gently on the counter to release any air bubbles for a crack-free surface.
9. Place the springform pan in a larger baking dish and fill the outer dish with 1 inch of hot water to create a water bath.
10. Bake the cheesecake in the water bath at 350°F for 50-60 minutes, until the edges are set but the center still jiggles slightly when shaken.
11. Turn off the oven, crack the door open, and let the cheesecake cool inside for 1 hour to prevent cracking from sudden temperature changes.
12. Remove the cheesecake from the oven, run a knife around the edges to loosen it, and refrigerate for at least 4 hours or overnight before serving. Tip: Chill it uncovered to avoid condensation on the surface.
But this cheesecake sets up with a firm, sliceable texture and a velvety smooth filling that melts in your mouth. The pumpkin and spices give it a warm, autumnal flavor without being overly sweet. Serve it chilled with a dollop of whipped cream or a sprinkle of cinnamon for an elegant presentation.
Low-Carb Pumpkin Bread
Kick off your holiday baking with this low-carb pumpkin bread that’s moist, flavorful, and perfect for anyone watching their carbs. It’s easy to make with simple ingredients and delivers that classic pumpkin spice taste without the guilt. You’ll love it as a breakfast treat or an afternoon snack.
Serving: 12 | Pre Time: 15 minutes | Cooking Time: 50 minutes
Ingredients
– 2 cups almond flour
– 1/2 cup coconut flour
– 1 teaspoon baking soda
– 1/2 teaspoon salt
– 1 tablespoon pumpkin pie spice
– 1 cup pumpkin puree
– 3 large eggs
– 1/2 cup melted coconut oil
– 1/2 cup granulated erythritol
– 1 teaspoon vanilla extract
– 1/2 cup chopped walnuts
Instructions
1. Preheat your oven to 350°F and grease a 9×5-inch loaf pan with coconut oil or line it with parchment paper.
2. In a large mixing bowl, whisk together 2 cups almond flour, 1/2 cup coconut flour, 1 teaspoon baking soda, 1/2 teaspoon salt, and 1 tablespoon pumpkin pie spice until well combined.
3. In a separate bowl, mix 1 cup pumpkin puree, 3 large eggs, 1/2 cup melted coconut oil, 1/2 cup granulated erythritol, and 1 teaspoon vanilla extract until smooth.
4. Tip: For best results, ensure all wet ingredients are at room temperature to help the batter blend evenly without clumps.
5. Pour the wet ingredients into the dry ingredients and stir gently until just combined; avoid overmixing to keep the bread tender.
6. Fold in 1/2 cup chopped walnuts until evenly distributed throughout the batter.
7. Tip: Toast the walnuts lightly in a dry pan for 2-3 minutes before chopping to enhance their nutty flavor and crunch.
8. Transfer the batter to the prepared loaf pan and smooth the top with a spatula.
9. Bake in the preheated oven at 350°F for 50 minutes, or until a toothpick inserted into the center comes out clean.
10. Tip: Check the bread at 45 minutes—if the top browns too quickly, cover it loosely with aluminum foil to prevent burning while the inside finishes cooking.
11. Remove the bread from the oven and let it cool in the pan for 10 minutes.
12. Transfer the bread to a wire rack to cool completely before slicing, about 1 hour.
13. Serve slices as is or with a dollop of whipped cream for extra indulgence.
Soft and moist with a subtle pumpkin spice aroma, this bread has a dense yet tender crumb that holds up well to slicing. Its lightly sweet flavor pairs perfectly with a cup of coffee or tea, making it an ideal treat for chilly mornings. Slather it with cream cheese or toast it lightly for a crispy edge that adds a delightful contrast.
Keto Pumpkin Pancakes
Mornings just got better with these fluffy keto pumpkin pancakes that ditch the carbs but keep all the cozy flavor. They’re quick to whip up and perfect for a satisfying low-carb breakfast. You’ll love how the pumpkin spice fills your kitchen with a festive aroma.
Serving: 4 | Pre Time: 10 minutes | Cooking Time: 15 minutes
Ingredients
– 1 cup almond flour
– ¼ cup coconut flour
– 2 tsp baking powder
– 1 tsp pumpkin pie spice
– ½ tsp salt
– 3 large eggs
– ¾ cup pumpkin puree
– ⅓ cup unsweetened almond milk
– 2 tbsp melted coconut oil
– 1 tsp vanilla extract
– 2 tbsp powdered erythritol
– 2 tbsp butter for cooking
Instructions
1. In a large bowl, whisk together 1 cup almond flour, ¼ cup coconut flour, 2 tsp baking powder, 1 tsp pumpkin pie spice, and ½ tsp salt until fully combined.
2. In a separate bowl, beat 3 large eggs lightly with a fork.
3. Add ¾ cup pumpkin puree, ⅓ cup unsweetened almond milk, 2 tbsp melted coconut oil, 1 tsp vanilla extract, and 2 tbsp powdered erythritol to the beaten eggs, and whisk until smooth.
4. Pour the wet ingredients into the dry ingredients, and stir gently until just combined—do not overmix to keep pancakes tender.
5. Let the batter rest for 5 minutes to allow the flours to absorb moisture, which helps prevent crumbling.
6. Heat a non-stick skillet or griddle over medium-low heat (about 300°F), and melt ½ tbsp butter to coat the surface.
7. For each pancake, scoop ¼ cup of batter onto the skillet, spreading it slightly into a 4-inch circle.
8. Cook for 3–4 minutes until bubbles form on the surface and the edges look set.
9. Flip the pancake carefully using a spatula, and cook for another 2–3 minutes until golden brown and cooked through.
10. Repeat with the remaining batter, adding more butter as needed to prevent sticking.
11. Serve warm immediately. Expect a moist, cake-like texture with a subtle sweetness from the pumpkin and spices. Top with a dollop of whipped cream or sugar-free syrup for an extra treat, or enjoy them plain for a hearty, grain-free start to your day.
Pumpkin Spice Fat Bombs
Fancy a keto-friendly treat that captures autumn’s essence? These Pumpkin Spice Fat Bombs deliver creamy satisfaction with minimal effort. They’re perfect for curbing cravings while staying on track.
Serving: 12 | Pre Time: 15 minutes | Cooking Time: 0 minutes
Ingredients
– 8 oz cream cheese, softened
– 1/2 cup pumpkin puree
– 1/4 cup powdered erythritol
– 2 tbsp unsalted butter, melted
– 1 tsp pumpkin pie spice
– 1/2 tsp vanilla extract
– 1/4 tsp ground cinnamon
Instructions
1. Place 8 oz softened cream cheese in a large mixing bowl. Tip: Ensure cream cheese is at room temperature for smooth blending.
2. Add 1/2 cup pumpkin puree, 1/4 cup powdered erythritol, 2 tbsp melted unsalted butter, 1 tsp pumpkin pie spice, 1/2 tsp vanilla extract, and 1/4 tsp ground cinnamon to the bowl.
3. Use an electric mixer on medium speed to combine all ingredients for 2-3 minutes until completely smooth and uniform. Tip: Scrape down the bowl’s sides halfway through to incorporate everything evenly.
4. Line a baking sheet with parchment paper.
5. Scoop tablespoon-sized portions of the mixture onto the prepared sheet, spacing them 1 inch apart.
6. Use a small spoon or your fingers to gently shape each portion into a smooth ball. Tip: Lightly wet your hands with cold water to prevent sticking while shaping.
7. Transfer the baking sheet to the freezer for 30 minutes until the fat bombs are firm to the touch.
8. Remove from freezer and serve immediately, or store in an airtight container in the refrigerator for up to 5 days.
Delightfully creamy with a warm spice kick, these fat bombs have a soft, truffle-like texture that melts pleasantly. Their rich pumpkin flavor pairs wonderfully with a cup of black coffee, or try crumbling one over Greek yogurt for a decadent breakfast topping.
Keto Pumpkin Muffins
Whip up a batch of these keto pumpkin muffins for a quick, low-carb breakfast or snack. They’re moist, flavorful, and easy to make in under an hour. Perfect for anyone watching their sugar intake this season.
Serving: 12 | Pre Time: 15 minutes | Cooking Time: 25 minutes
Ingredients
– 2 cups almond flour
– 1/2 cup coconut flour
– 1/2 cup granulated erythritol
– 1 tablespoon pumpkin pie spice
– 1 teaspoon baking powder
– 1/2 teaspoon salt
– 1 cup canned pumpkin puree
– 3 large eggs
– 1/2 cup melted coconut oil
– 1 teaspoon vanilla extract
Instructions
1. Preheat your oven to 350°F and line a 12-cup muffin tin with paper liners.
2. In a large bowl, whisk together the almond flour, coconut flour, erythritol, pumpkin pie spice, baking powder, and salt until fully combined.
3. In a separate medium bowl, whisk the pumpkin puree, eggs, melted coconut oil, and vanilla extract until smooth.
4. Tip: For best results, ensure all wet ingredients are at room temperature to help the batter mix evenly.
5. Pour the wet ingredients into the dry ingredients and stir with a spatula until just combined; do not overmix.
6. Divide the batter evenly among the 12 muffin cups, filling each about 3/4 full.
7. Bake at 350°F for 22-25 minutes, or until a toothpick inserted into the center of a muffin comes out clean.
8. Tip: Rotate the muffin tin halfway through baking to ensure even browning.
9. Remove the muffins from the oven and let them cool in the tin for 5 minutes.
10. Transfer the muffins to a wire rack to cool completely for about 30 minutes.
11. Tip: Store cooled muffins in an airtight container at room temperature for up to 3 days for optimal freshness.
Enjoy these muffins warm or at room temperature—they have a tender, moist crumb with rich pumpkin spice flavor. For a creative twist, top them with a dollop of whipped cream or a sprinkle of cinnamon before serving.
Pumpkin Chaffle with Cinnamon
Savor the cozy flavors of fall with this simple pumpkin chaffle. It combines warm spices with pumpkin puree for a quick, satisfying treat. Perfect for breakfast or a snack, it comes together in minutes using a waffle maker.
Serving: 2 | Pre Time: 5 minutes | Cooking Time: 10 minutes
Ingredients
– 1 large egg
– 1/2 cup pumpkin puree
– 1/2 cup shredded mozzarella cheese
– 2 tbsp almond flour
– 1 tsp ground cinnamon
– 1/2 tsp baking powder
– 1/4 tsp vanilla extract
– Cooking spray
Instructions
1. Preheat a mini waffle maker to medium-high heat, around 375°F.
2. In a medium bowl, whisk the egg until smooth.
3. Add the pumpkin puree, shredded mozzarella cheese, almond flour, ground cinnamon, baking powder, and vanilla extract to the bowl.
4. Mix all ingredients thoroughly until a uniform batter forms, with no lumps.
5. Lightly coat the preheated waffle maker with cooking spray to prevent sticking.
6. Pour half of the batter into the waffle maker, spreading it evenly with a spoon.
7. Close the lid and cook for 4-5 minutes, until the chaffle is golden brown and crispy on the edges.
8. Carefully remove the chaffle using a fork or spatula and set it aside on a plate.
9. Repeat steps 5-8 with the remaining batter to make a second chaffle.
10. Let the chaffles cool for 1-2 minutes before serving to firm up slightly.
These chaffles have a tender, slightly crisp texture with a rich pumpkin flavor enhanced by cinnamon. Top them with a dollop of whipped cream or drizzle of maple syrup for extra sweetness, or enjoy them plain as a low-carb option.
Keto Pumpkin Pie Smoothie
Ditch the guilt and dive into this creamy, spiced smoothie that delivers all the cozy pumpkin pie flavors without the carbs. It’s a quick, satisfying breakfast or snack that keeps you on track with your keto goals. You’ll love how simple it is to whip up in just minutes.
Serving: 1 | Pre Time: 5 minutes | Cooking Time: 0 minutes
Ingredients
– 1 cup unsweetened almond milk
– 1/2 cup canned pumpkin puree
– 1/4 cup heavy cream
– 1 tbsp powdered erythritol
– 1 tsp pumpkin pie spice
– 1/2 tsp vanilla extract
– 1 cup ice cubes
Instructions
1. Add 1 cup unsweetened almond milk to a high-speed blender.
2. Pour in 1/2 cup canned pumpkin puree, ensuring it’s 100% pure pumpkin with no added sugars.
3. Measure and add 1/4 cup heavy cream for richness.
4. Spoon in 1 tbsp powdered erythritol, adjusting slightly if you prefer a sweeter taste.
5. Sprinkle 1 tsp pumpkin pie spice evenly over the mixture.
6. Add 1/2 tsp vanilla extract to enhance the flavor profile.
7. Place 1 cup ice cubes into the blender last to help with blending.
8. Secure the blender lid tightly and blend on high speed for 45-60 seconds until completely smooth and frothy, scraping down the sides once if needed.
9. Pour the smoothie immediately into a tall glass to serve.
A velvety texture coats your palate with warm spices and subtle sweetness, making it feel indulgent yet light. For a festive touch, top it with a sprinkle of cinnamon or a dollop of whipped cream, or enjoy it as a chilled dessert alternative after dinner.
Roasted Garlic Pumpkin Mash
Kick off your holiday meal with this savory-sweet side that’s packed with flavor. Roasting the garlic mellows its bite, while the pumpkin offers a creamy, earthy base. It’s a simple upgrade from standard mashed potatoes.
Serving: 6 | Pre Time: 10 minutes | Cooking Time: 60 minutes
Ingredients
– 1 whole garlic head
– 1 (15-ounce) can pumpkin puree
– 4 tablespoons unsalted butter
– 1/2 cup heavy cream
– 1 teaspoon salt
– 1/2 teaspoon black pepper
– 1/4 teaspoon ground nutmeg
Instructions
1. Preheat your oven to 400°F.
2. Slice the top off the garlic head to expose the cloves.
3. Place the garlic on a piece of foil, drizzle with 1 tablespoon of olive oil, and wrap tightly.
4. Roast the garlic for 40 minutes, or until the cloves are soft and golden.
5. Let the garlic cool slightly, then squeeze the roasted cloves into a small bowl.
6. In a medium saucepan, combine the pumpkin puree, butter, heavy cream, salt, pepper, and nutmeg.
7. Warm the mixture over medium heat, stirring constantly, for 5 minutes until heated through.
8. Mash the roasted garlic into the pumpkin mixture until smooth.
9. For a creamier texture, use an immersion blender on low speed for 30 seconds.
10. Taste and adjust seasoning with an extra pinch of salt if needed, but avoid over-mixing to keep it fluffy.
11. Serve immediately while warm.
Unbelievably smooth and rich, this mash has a deep, caramelized garlic flavor balanced by the pumpkin’s natural sweetness. Try it as a bed for roasted chicken or spread on crusty bread for a quick appetizer—the leftovers reheat beautifully with a splash of cream.
Keto Pumpkin Alfredo Sauce
Holiday feasts often leave keto dieters feeling left out, but this rich, creamy sauce changes that. It transforms simple ingredients into a decadent pasta alternative that’s both satisfying and low-carb. You’ll have a luxurious dinner ready in under 30 minutes.
Serving: 4 | Pre Time: 10 minutes | Cooking Time: 15 minutes
Ingredients
– 2 tbsp unsalted butter
– 3 cloves garlic, minced
– 1 cup canned pumpkin puree
– 1 cup heavy cream
– 1/2 cup grated Parmesan cheese
– 1/4 tsp ground nutmeg
– 1/4 tsp black pepper
– 1/2 tsp salt
Instructions
1. Melt 2 tbsp unsalted butter in a saucepan over medium heat.
2. Add 3 cloves minced garlic and sauté for 1 minute until fragrant, stirring constantly to prevent burning.
3. Pour in 1 cup canned pumpkin puree and cook for 3 minutes, stirring to combine with the butter and garlic.
4. Reduce heat to medium-low and slowly whisk in 1 cup heavy cream until smooth.
5. Simmer the mixture for 5 minutes, stirring occasionally, to allow it to thicken slightly.
6. Remove the saucepan from the heat and stir in 1/2 cup grated Parmesan cheese until fully melted and incorporated.
7. Season the sauce with 1/4 tsp ground nutmeg, 1/4 tsp black pepper, and 1/2 tsp salt, whisking to combine evenly.
8. Return the saucepan to low heat for 2 minutes to warm through, then serve immediately. For a smoother texture, blend the sauce with an immersion blender before the final heating step.
Zesty with garlic and nutmeg, this sauce boasts a velvety, thick consistency that clings perfectly to zucchini noodles or roasted vegetables. Its savory pumpkin flavor makes it a standout for autumn dinners, but it’s versatile enough to enjoy year-round. Try it over grilled chicken or as a dip for keto-friendly breadsticks for a creative twist.
Pumpkin Seed Butter Cookies
Perfectly crisp yet chewy, these pumpkin seed butter cookies deliver nutty richness in every bite. They require minimal prep and bake to golden perfection. Serving: 24 | Pre Time: 15 minutes | Cooking Time: 12 minutes
Ingredients
– 1 cup pumpkin seed butter
– 1 cup granulated sugar
– 1 large egg
– 1 tsp vanilla extract
– 1/2 tsp baking soda
– 1/4 tsp salt
Instructions
1. Preheat oven to 350°F and line two baking sheets with parchment paper.
2. Combine 1 cup pumpkin seed butter, 1 cup granulated sugar, 1 large egg, and 1 tsp vanilla extract in a large bowl.
3. Mix with a spatula until fully incorporated and smooth, about 2 minutes.
4. Add 1/2 tsp baking soda and 1/4 tsp salt to the bowl.
5. Stir until the dry ingredients are evenly distributed throughout the dough.
6. Scoop dough into 1-tablespoon portions and roll into balls.
7. Place dough balls 2 inches apart on the prepared baking sheets.
8. Flatten each ball slightly with the back of a fork, creating a crisscross pattern.
9. Bake at 350°F for 10-12 minutes, until the edges are lightly golden.
10. Remove baking sheets from the oven and let cookies cool on the sheets for 5 minutes.
11. Transfer cookies to a wire rack to cool completely.
12. Keep leftover cookies in an airtight container at room temperature for up to 5 days.
Kick back with a batch that offers a satisfying crunch yielding to a soft center. Their earthy, slightly sweet flavor pairs wonderfully with a glass of cold milk or crumbled over vanilla ice cream. For a festive twist, drizzle melted dark chocolate over the cooled cookies.
Keto Pumpkin Spice Donuts
Craving a festive treat without the carb crash? These keto pumpkin spice donuts deliver cozy fall flavors in a guilt-free package. Perfect for holiday mornings or a quick snack, they come together with simple ingredients you likely already have.
Serving: 6 | Pre Time: 10 minutes | Cooking Time: 15 minutes
Ingredients
– 1 cup almond flour
– 1/4 cup coconut flour
– 1/4 cup granulated erythritol
– 1 tsp baking powder
– 1 tsp pumpkin pie spice
– 1/2 tsp ground cinnamon
– 1/4 tsp salt
– 2 large eggs
– 1/3 cup pumpkin puree
– 1/4 cup melted coconut oil
– 1 tsp vanilla extract
– 2 tbsp unsalted butter
– 1/4 cup powdered erythritol
Instructions
1. Preheat oven to 350°F and grease a 6-cavity donut pan thoroughly.
2. In a large bowl, whisk together almond flour, coconut flour, granulated erythritol, baking powder, pumpkin pie spice, cinnamon, and salt until no lumps remain.
3. In a separate bowl, beat eggs lightly, then stir in pumpkin puree, melted coconut oil, and vanilla extract until smooth.
4. Pour wet ingredients into dry ingredients and mix just until combined—overmixing can make donuts dense.
5. Spoon batter evenly into prepared donut pan cavities, filling each about 3/4 full.
6. Bake for 12–15 minutes at 350°F until donuts spring back when lightly touched and edges are golden.
7. Let donuts cool in pan for 5 minutes, then transfer to a wire rack to cool completely.
8. While donuts cool, melt butter in a small saucepan over low heat.
9. Brush cooled donuts lightly with melted butter using a pastry brush for even coverage.
10. Dust donuts generously with powdered erythritol by sifting it over the top for a smooth finish.
Unbelievably moist with a tender crumb, these donuts boast warm pumpkin spice notes balanced by subtle sweetness. Serve them fresh with a cup of black coffee for breakfast, or crumble over keto ice cream for an indulgent dessert twist.
Cream Cheese Stuffed Pumpkin
Fancy a cozy, savory-sweet side that steals the spotlight? This cream cheese stuffed pumpkin bakes into a rich, creamy centerpiece. It’s surprisingly simple to make for any fall gathering.
Serving: 6 | Pre Time: 15 minutes | Cooking Time: 60 minutes
Ingredients
– 1 small sugar pumpkin (about 3 pounds)
– 8 ounces cream cheese, softened
– 1/4 cup brown sugar
– 1 teaspoon ground cinnamon
– 1/2 teaspoon ground nutmeg
– 1/4 teaspoon salt
– 2 tablespoons unsalted butter, melted
– 1/4 cup chopped pecans
Instructions
1. Preheat oven to 375°F.
2. Cut off the top of the pumpkin and scoop out seeds and strings.
3. In a medium bowl, beat cream cheese, brown sugar, cinnamon, nutmeg, and salt until smooth.
4. Spoon cream cheese mixture into the hollowed pumpkin.
5. Drizzle melted butter over the filling.
6. Sprinkle chopped pecans evenly on top.
7. Place pumpkin in a baking dish and cover loosely with foil.
8. Bake for 45 minutes.
9. Remove foil and bake for 15 more minutes, or until pumpkin flesh is tender when pierced with a fork.
10. Let cool for 10 minutes before slicing.
Zesty and comforting, the pumpkin turns velvety soft, contrasting with the crunchy pecans. Serve slices warm with a drizzle of honey or alongside roasted meats for a hearty meal.
Keto Pumpkin Custard
Whip up this creamy, low-carb dessert that satisfies pumpkin spice cravings without the sugar crash. It’s rich, smooth, and perfect for cozy evenings or holiday gatherings, requiring just a handful of pantry staples. You’ll have a decadent treat ready with minimal effort.
Serving: 6 | Pre Time: 10 minutes | Cooking Time: 45 minutes
Ingredients
– 1 1/2 cups pumpkin puree
– 4 large eggs
– 1 cup heavy cream
– 1/2 cup granulated erythritol
– 1 tsp vanilla extract
– 1 tsp pumpkin pie spice
– 1/4 tsp salt
Instructions
1. Preheat oven to 350°F and grease six 6-ounce ramekins lightly with butter or oil.
2. In a large bowl, whisk pumpkin puree and eggs until completely smooth, about 2 minutes.
3. Add heavy cream, erythritol, vanilla extract, pumpkin pie spice, and salt to the bowl.
4. Whisk vigorously for 3-4 minutes until all ingredients are fully incorporated and no lumps remain.
5. Divide mixture evenly among prepared ramekins, filling each about 3/4 full.
6. Place ramekins in a large baking dish and carefully pour hot water into dish until it reaches halfway up sides of ramekins.
7. Bake at 350°F for 40-45 minutes, until edges are set but centers still jiggle slightly when shaken.
8. Remove baking dish from oven and let custards cool in water bath for 20 minutes to prevent cracking.
9. Transfer ramekins to a wire rack to cool completely, then refrigerate for at least 4 hours until chilled and firm.
10. Serve chilled, optionally topped with whipped cream and a sprinkle of cinnamon.
The custard sets into a velvety, spoonable texture with a deep pumpkin flavor balanced by warm spices. For a festive twist, drizzle with sugar-free caramel sauce or crush pecans over the top before serving.
Pumpkin Spice Protein Balls
Venture beyond basic energy bites with these protein-packed pumpkin spice balls. They combine cozy fall flavors with a nutritional boost, perfect for post-workout snacks or afternoon pick-me-ups. Quick to make and easy to store, they’ll become a seasonal staple.
Serving: 12 | Pre Time: 15 minutes | Cooking Time: 0 minutes
Ingredients
– 1 cup rolled oats
– 1/2 cup vanilla protein powder
– 1/2 cup pumpkin puree
– 1/4 cup almond butter
– 2 tbsp maple syrup
– 1 tsp pumpkin pie spice
– 1/4 tsp salt
Instructions
1. Add 1 cup rolled oats, 1/2 cup vanilla protein powder, 1 tsp pumpkin pie spice, and 1/4 tsp salt to a food processor.
2. Pulse the dry ingredients for 15 seconds until the oats break down slightly.
3. Add 1/2 cup pumpkin puree, 1/4 cup almond butter, and 2 tbsp maple syrup to the processor.
4. Process the mixture for 45-60 seconds until a thick, uniform dough forms and pulls away from the sides.
5. Scoop the dough with a 1-tbsp measuring spoon for consistent sizing.
6. Roll each scoop between your palms to form smooth, round balls.
7. Place the rolled balls on a parchment-lined baking sheet.
8. Refrigerate the balls for 30 minutes to firm up before serving.
9. Transfer the chilled balls to an airtight container.
10. Store the container in the refrigerator for up to 1 week.
Oatmeal provides a chewy base that contrasts with the creamy pumpkin and almond butter. The pumpkin pie spice delivers warm cinnamon and nutmeg notes without being overly sweet. For a festive touch, roll the finished balls in crushed pecans or a dusting of cinnamon before chilling.
Keto Pumpkin Chili
Out of all the cozy fall dinners, this keto pumpkin chili delivers maximum comfort without the carbs. It’s hearty, savory, and perfect for a chilly evening. You’ll love how the pumpkin thickens the chili naturally.
Serving: 6 | Pre Time: 15 minutes | Cooking Time: 45 minutes
Ingredients
– 2 tbsp olive oil
– 1 lb ground beef (85% lean)
– 1 medium yellow onion, diced
– 3 cloves garlic, minced
– 1 (15 oz) can pumpkin puree
– 1 (14.5 oz) can diced tomatoes
– 4 cups beef broth
– 2 tbsp chili powder
– 1 tsp ground cumin
– 1 tsp smoked paprika
– 1/2 tsp salt
– 1/4 tsp black pepper
– 1/2 cup heavy cream
– 1/2 cup shredded cheddar cheese
Instructions
1. Heat 2 tbsp olive oil in a large pot or Dutch oven over medium-high heat until shimmering, about 2 minutes.
2. Add 1 lb ground beef and cook, breaking it up with a spoon, until no pink remains, 6-8 minutes.
3. Add 1 diced yellow onion and cook until softened and translucent, about 5 minutes.
4. Stir in 3 minced garlic cloves and cook until fragrant, 30 seconds.
5. Pour in 1 can pumpkin puree, 1 can diced tomatoes (with juices), and 4 cups beef broth.
6. Add 2 tbsp chili powder, 1 tsp ground cumin, 1 tsp smoked paprika, 1/2 tsp salt, and 1/4 tsp black pepper. Stir thoroughly to combine.
7. Bring the mixture to a boil, then reduce heat to low and simmer uncovered for 30 minutes, stirring occasionally.
8. Stir in 1/2 cup heavy cream and simmer for an additional 5 minutes.
9. Remove from heat and stir in 1/2 cup shredded cheddar cheese until melted.
10. Ladle the chili into bowls and serve immediately.
What makes this chili special is its velvety, thick texture from the pumpkin, which clings perfectly to a spoon. The smoked paprika adds a subtle depth that balances the rich beef and creamy finish. For a fun twist, try serving it over roasted spaghetti squash or topping it with crispy bacon bits and a dollop of sour cream.
Pumpkin Coconut Curry
Savor the cozy warmth of this creamy pumpkin coconut curry, a perfect blend of sweet and savory flavors. It’s an easy one-pot meal that comes together quickly for busy weeknights. This dish delivers rich, comforting taste with minimal effort.
Serving: 4 | Pre Time: 10 minutes | Cooking Time: 25 minutes
Ingredients
– 1 tbsp vegetable oil
– 1 medium yellow onion, diced
– 3 cloves garlic, minced
– 1 tbsp fresh ginger, grated
– 2 tbsp red curry paste
– 1 (15 oz) can pumpkin puree
– 1 (13.5 oz) can full-fat coconut milk
– 1 cup vegetable broth
– 1 tbsp soy sauce
– 1 tbsp brown sugar
– 1 tsp ground cumin
– 1/2 tsp ground turmeric
– 1/4 tsp cayenne pepper
– 1 red bell pepper, sliced
– 1 (15 oz) can chickpeas, drained and rinsed
– 1/2 cup frozen peas
– 1/4 cup fresh cilantro, chopped
– Cooked rice for serving
Instructions
1. Heat 1 tbsp vegetable oil in a large pot over medium heat.
2. Add 1 diced yellow onion and cook for 5 minutes, stirring occasionally, until softened.
3. Stir in 3 minced garlic cloves and 1 tbsp grated ginger; cook for 1 minute until fragrant.
4. Add 2 tbsp red curry paste and cook for 1 minute, stirring constantly to toast the paste.
5. Pour in 1 can pumpkin puree, 1 can coconut milk, 1 cup vegetable broth, 1 tbsp soy sauce, 1 tbsp brown sugar, 1 tsp cumin, 1/2 tsp turmeric, and 1/4 tsp cayenne pepper.
6. Whisk everything together until smooth and bring to a simmer.
7. Reduce heat to medium-low and let simmer uncovered for 10 minutes, stirring occasionally.
8. Add 1 sliced red bell pepper and 1 can drained chickpeas; simmer for 5 more minutes.
9. Stir in 1/2 cup frozen peas and cook for 2 minutes until heated through.
10. Remove from heat and stir in 1/4 cup chopped cilantro.
11. Serve immediately over cooked rice.
Nourishing and velvety, this curry boasts a thick, creamy texture that clings perfectly to rice. The pumpkin adds subtle sweetness that balances the warm spices, while the chickpeas provide satisfying heft. For a creative twist, try serving it over quinoa or with naan bread for dipping.
Keto Pumpkin Ice Cream
Holiday indulgence doesn’t have to derail your goals. This keto pumpkin ice cream delivers rich, seasonal flavor without the sugar crash, using simple ingredients for a creamy, satisfying treat.
Serving: 6 | Pre Time: 15 minutes | Cooking Time: 0 minutes
Ingredients
– 1 1/2 cups heavy cream
– 1 cup unsweetened pumpkin puree
– 1/2 cup powdered erythritol
– 3 large egg yolks
– 1 tsp pure vanilla extract
– 1 tsp pumpkin pie spice
– 1/4 tsp salt
Instructions
1. Combine 1 1/2 cups heavy cream, 1 cup unsweetened pumpkin puree, 1/2 cup powdered erythritol, 1 tsp pumpkin pie spice, and 1/4 tsp salt in a medium saucepan over medium heat.
2. Whisk the mixture constantly until it reaches 160°F on a kitchen thermometer, about 5-7 minutes, to safely pasteurize the eggs and dissolve the sweetener completely.
3. In a separate bowl, whisk 3 large egg yolks until smooth and pale.
4. Slowly pour about 1/2 cup of the hot cream mixture into the egg yolks while whisking vigorously to temper them and prevent scrambling.
5. Pour the tempered egg mixture back into the saucepan with the remaining cream mixture.
6. Cook over medium-low heat, stirring constantly with a spatula, until the mixture thickens enough to coat the back of a spoon, about 3-5 minutes; do not let it boil.
7. Remove the saucepan from the heat and stir in 1 tsp pure vanilla extract.
8. Pour the custard through a fine-mesh sieve into a clean bowl to ensure a perfectly smooth texture, pressing with a spatula.
9. Cover the bowl with plastic wrap, pressing it directly onto the surface of the custard to prevent a skin from forming.
10. Refrigerate the custard for at least 4 hours, or until completely chilled to 40°F or below.
11. Pour the chilled custard into an ice cream maker and churn according to the manufacturer’s instructions, usually 20-25 minutes, until it reaches a soft-serve consistency.
12. Transfer the churned ice cream to a freezer-safe container.
13. Freeze for at least 4 hours, or until firm enough to scoop.
14. Let the ice cream sit at room temperature for 5-10 minutes before scooping for easier serving.
Makes a luxuriously creamy dessert with a smooth, velvety texture that rivals traditional ice cream. The pumpkin spice flavor is warm and well-balanced, not overly sweet. Serve it in chilled bowls topped with a sprinkle of toasted pecans or a drizzle of sugar-free caramel for an elegant finish.
Bacon-Wrapped Pumpkin Bites
Zesty and savory, these bacon-wrapped pumpkin bites are the perfect holiday appetizer. They combine sweet roasted pumpkin with crispy bacon for a crowd-pleasing bite. Simple to prepare yet impressive to serve.
Serving: 12 | Pre Time: 15 minutes | Cooking Time: 25 minutes
Ingredients
– 1 small sugar pumpkin (about 2 lbs)
– 12 slices thick-cut bacon
– 2 tbsp olive oil
– 1 tsp kosher salt
– 1/2 tsp black pepper
– 1/4 tsp ground cinnamon
– 1 tbsp pure maple syrup
Instructions
1. Preheat oven to 400°F and line a baking sheet with parchment paper.
2. Cut pumpkin in half, scoop out seeds and stringy pulp with a spoon, and discard.
3. Peel pumpkin halves using a vegetable peeler or sharp knife.
4. Cut peeled pumpkin into 1-inch cubes, aiming for 24 uniform pieces.
5. In a medium bowl, toss pumpkin cubes with olive oil, salt, pepper, and cinnamon until evenly coated.
6. Spread pumpkin cubes in a single layer on the prepared baking sheet.
7. Roast pumpkin for 15 minutes at 400°F until slightly softened but still firm.
8. Remove pumpkin from oven and let cool for 5 minutes until safe to handle.
9. Cut each bacon slice in half crosswise to create 24 shorter strips.
10. Wrap each pumpkin cube with one bacon strip, securing ends with a toothpick.
11. Arrange wrapped bites on the same baking sheet, spacing them 1 inch apart.
12. Brush each bite lightly with maple syrup using a pastry brush.
13. Bake at 400°F for 8-10 minutes until bacon is crispy and golden brown.
14. Flip bites with tongs and bake for another 2-3 minutes to crisp all sides evenly.
15. Transfer bites to a paper towel-lined plate to drain excess grease for 2 minutes.
Hearty and satisfying, these bites offer a delightful contrast of creamy pumpkin and crunchy bacon. The maple glaze caramelizes beautifully, adding a subtle sweetness that balances the savory elements. Serve them warm on a platter with toothpicks for easy grabbing, or pair with a tangy dipping sauce like sour cream mixed with chives.
Summary
More than just a list, these 20 creamy keto pumpkin recipes prove that healthy eating can be incredibly delicious and satisfying. I hope you find a new favorite to cozy up with this season! Give one a try, then come back and let me know which recipe you loved most in the comments below. If you enjoyed this roundup, please share it on Pinterest to help other home cooks discover these tasty ideas.
