National Pumpkin Day falls on October 26th, and it's the perfect occasion to honor this versatile vegetable. With both Halloween and Thanksgiving just around the corner, you have even more reasons to start celebrating pumpkins this harvest season.
And what better way to celebrate on this special day than with delicious and keto-friendly pumpkin meals? Below, you'll find 19 keto pumpkin recipes, both savory and sweet, to make the best out of this pumpkin season.
We suggest making pumpkin puree from scratch where a recipe calls for it – nothing better than homemade. You may also need to keep in mind that the carb content of pumpkins varies depending on preparation method. When a recipe reduces the pumpkin's water content, it tends to raise the carb content of the recipe. So, with all that said, here are 19 keto pumpkin recipes.
A serving of this low-carb and gluten-free pumpkin roll has only 3g net carbs. The recipe calls for both almond and coconut flour, which makes for a roll that's perfectly airy. The filling also comes with a twist: it's made with whipped cream instead of cream cheese and is flavored with instant coffee.
If you love French or sweet potato fries, then this low-carb substitute with pumpkin will be your keto favorite. A great thing about these pumpkin fries is that they are not fried at all – they're oven-baked with a sprinkle of olive oil and some salt and pepper. That makes them a whole lot healthier without affecting taste or texture. Make sure to not eat more than 100g, though, as this amount has almost 10g net carbs.
A great snack recipe that is ready in just 5 minutes and is also paleo-friendly. The recipe yields 20 servings and each serving comes at around 2g net carbs and 71 calories. Most of these calories are from the saturated fat in the coconut butter.
Nothing says fall season like a warm bowl of spicy pumpkin soup. A mixture of chicken broth, butter, heavy cream, and pumpkin, this recipe offers around 600 calories per serving, which makes for a particularly satisfying meal. What's best about this soup, however, is its perfect macros ratio: 57.95g Fats, 7.71g Net Carbs, and 14.44g Protein.
These pumpkin bagels are grain, starch, nut, and dairy-free, but, most importantly, they are low-carb. Pumpkin bagels are tasty served with butter or cream cheese, but we believe they're good all on their own. One bagel will give you 82kcal, 2.6g net carbs, 5g fat, and 3g protein.
If you're looking for something decadent, then try out this rich and creamy cheesecake. The chocolate in this cheesecake complements its predominantly pumpkin flavor perfectly. A 360 kcal serving has only 6.5 grams net carbs – if that doesn't make for a guilt-free indulgence.
Finding a good-enough keto pumpkin bread recipe is tough – but this one hits the mark. It’s flavorful, moist, and holds well together. It also not as dense as many other keto pumpkin breads. A slice has only 3g net carbs but 13g fat and 5g protein. That all comes at around 177 calories in one serving. And if you want to make keto muffins, this recipe works both ways.
These keto muffins are incredibly healthy. Chia seeds not only add moistness to these, but also boost their omega-3 fatty acids content. Then recipe calls for 6 large eggs as eggs give rise when a recipe involves almond flour. At only 3g net carbs per muffin, you can go ahead and have two.
Another fantastic keto pumpkin recipe by Keto Diet App is this risotto made with cauliflower rice. Sweet pumpkin pairs perfectly with umami-rich mushrooms and a sprinkle of thyme and black pepper. Whatever tweaking you do, do not forgo the Parmesan cheese – it enhances the flavors and adds richness to the risotto. At 10g net carbs per serving, this risotto makes for a whole meal.
With only 5 ingredients needed, this recipe is definitely the simplest pumpkin pie out there. The recipe was carefully developed to make for a rich and tender keto pumpkin pie, so do follow the recipe exactly. It has only 3-4g net carbs per slice depending on the size of your serving.
A great way to use up leftover pumpkin puree is to make these pumpkin-flavored fat bombs. The pecans give crunch to these bite-sized candies that will give you a whopping 125 calories per piece – something we're sure you'll appreciate on keto. Besides that, these fat bombs have only 1g of protein and 1g net carbs per bomb, which is perfect to keep you in ketosis.
If you like a softer textured fat bomb, then try out these paleo and vegan-friendly bites. The main ingredient here is cream cheese, followed by a nut butter of choice, and pumpkin puree. One bite will give you almost 120 calories, 11g of fat, 3g of protein, and only 1g net carbs. Make these bites in advance as they keep well in the freezer for up to a week.
On days when you need a quick meal and have some leftover pumpkin puree, you should make this comforting low-carb chili. It has only 4.4 net carbs in a serving but a generous 360 calories. This chili comes together in just 15 minutes, and you can also make it in an instant pot.
This breakfast recipe is ideal for when you have a tiny amount of leftover pumpkin puree. That's because it is not so much of a pumpkin-based recipe as it is a pumpkin-spice breakfast. But because it's so good, we decided to included in our list. Made with almond flour, flax meal, and heavy cream, this recipe provides 384 calories per serving, 29g of fat, 18g of protein, and 4g net carbs.
These scones are made with almond and coconut flours, pumpkin puree, and pumpkin spice. They're topped with a heavy cream and cinnamon glaze and are ready in just under an hour. Make sure to read the instructions carefully to avoid soggy scones. One scone will give you 250 calories, 22g of fat, 7g of protein, and 4.4g of net carbs. They're also rich in fiber at 4.35g per serving.
These keto-friendly cookies are sweet, dense, and layer with sweetened cream cheese. The recipe calls for 2 tbsp pumpkin puree, butter, eggs, and a mixture of almond flour, coconut flour, and flax meal as the base ingredients. Each snickerdoodle contains 154 calories, 13g of fat, 4g of protein, and 3g of net carbs.
You should definitely make this almond crust pumpkin pie your Thanksgiving staple. It tastes just like a regular pumpkin pie and even has fewer calories than the original (244 per slice). A serving provides 21g of fat, 7g of protein, and 4g of net carbs. You can make the pie up to two days in advance.
This casserole is ready in just 35 minutes and serves 6 in total. It can be a good side dish for Thanksgiving turkey, but it works for any occasion. The ricotta and parmesan cheese give this casserole tanginess and a savory flavor while the herbs and spices infuse it with a wonderful aroma. Each serving contains just 160 calories and 6g net carbs.
Another savory keto pumpkin recipe on the list is this beef sautée. It calls for 500g of pumpkin (17oz) and 800 g of minced, grass-fed beef (28oz). Bacon is added for flavor and extra fat. Top the dish with a sunny side up egg to make it more satiating. The dish has 762 calories per serving, 43g of protein, 61g of protein, and just 8g net carbs. This will definitely help keep you feeling full and in ketosis.
With the pumpkin season soon to be in full swing, you should definitely consider making a variety of savory and sweet keto pumpkin dishes. To help make your search easier, we created this list of the top 19 keto pumpkin recipes we found to be the tastiest and most suitable for your low-carb lifestyle.
To get more keto-friendly recipes, take a look at our Recipe Archive. We also suggest using our Keto Food List to learn what ingredients you can eat on your keto diet. You can also tick on the ingredients boxes and get your personalized grocery list sent to your email.