Keto Pumpkin Recipes

We're knee-deep in fall, which means it's time for keto pumpkin recipes! This post is packed with fabulous sweet and savoury pumpkin favorites.

I look forward to pumpkin season every year. As soon as the canned pumpkin hits the shops in autumn, I buy a jumbo pack. To me, the gently sweet and mellow flavor of pumpkin is one of the best things about the season.

Pumpkin is a versatile vegetable and you can use it in sweet and savory recipes. And, it is keto friendly!

This is a roundup of my favourite keto pumpkin recipes, from easy low-carb pumpkin breakfast recipes to delicious mains, snacks and even drinks. And of course, I've included lots of sugar-free pumpkin desserts, from cakes to muffins to my best ever keto pumpkin mousse.

1. Sugar Free Pumpkin Pie

Why you'll love it: This pie has a crispy crust made from almond flour and desiccated coconut. But the best thing about it is the ultra-creamy filling and the combination of spices that I use, which are just spot on and enhance the pumpkin taste perfectly. It is dairy-free as well because I actually think that pumpkin pie tastes better with coconut milk than with dairy cream. It adds a more mellow dimension to the dish, which we all love.

I make it several times every year and always serve it at Thanksgiving.

• Net carbs: 3.8g
• Prep time: 15 minutes
• Cook time: 1 hour

2. Keto Pumpkin Mousse

Why you'll love it: This mousse is like a cheesecake in a bowl. It is so quick to make and incredibly easy, too. Even a beginner will find this mousse simple to make - it's just 4 steps. When I serve this at dinner parties, I always pipe it into bowls like I did in the picture above. This makes it look all impressive (I think, at least!😉). But you know, it tastes just as good when just dollop it out with a spoon.

• Net carbs: 3.6g
• Prep time: 5 minutes

3. Pumpkin Porridge

Why you'll love it: This is my go-to low carb porridge recipe in autumn and winter. It is creamy, satisfying and filling. I love that there is no need to add additional sweetener because the pumpkin is naturally sweet.

• Net carbs: 4.7g
• Prep time: 1 minute
• Cook time: 1 minute

4. Pumpkin Coconut Flour Muffins

Why you'll love them: This is a great everyday pumpkin muffin for everyone who prefers coconut flour. They are versatile and kid-approved. We love them gently warmed for breakfast, but they also make a filling on-the go snack. The coconut and the pumpkin flavors go so well together. Both are gently sweet and mellow. They are a match made in heaven.

• Net carbs: 2.7g
• Prep time: 5 minutes
• Cook time: 25 minutes

5. Keto Pumpkin Cheesecake Muffins

Why you'll love it: This muffin is for those days when you want something a bit more special. Because, it has a cheesecake swirl and that makes it more like a cake! It is also a coconut flour recipe. I have experimented a lot with coconut flour over the years and now know exactly how much to use in recipes to achieve a texture that's fluffy yet moist.

• Net carbs: 3.3g
• Prep time: 10 minutes
• Cook time: 25 minutes

6. Keto Pumpkin Bread

Why you'll love it: This bread is a meal on its own. Most of the time, I make it gently sweetened, but it also works so well as a savoury bread. You can toast it for breakfast, spread butter over it or enjoy it all on its own.

• Net carbs: 3.2g
• Prep time: 10 minutes
• Cook time: 1 hour

7. Keto Pumpkin Cookies

Why you'll love them: This is such an easy recipe, and you don't even need an electric blender. The cookie dough comes together with a fork! I think of these cookies as miniature cakes, which is why I added the cream cheese topping.

• Net carbs: 0.9g
• Prep time: 10 minutes
• Cook time: 12 minutes

8. Healthy Pumpkin Bars

Why you'll love them:  These bars are super easy to make and require only 10 ingredients. They are a great choice when you have a crowd over and want an impressive yet simple recipe. My daughter makes these regularly with a friend who is celiac and needs to eat gluten-free.

• Net carbs: 5.6g
• Prep time: 10 minutes
• Cook time: 25 minutes

9. Low Carb Pumpkin Cheesecake

Why you'll love it: Many of my readers have made this cake for Thanksgiving or Christmas. A few years back, I attended a yoga retreat and the chef who cooked our dinners made the cake for dessert. I felt super honored, because a trained chef gave my recipe the thumbs up and there was not a crumb left afterwards! The recipe includes a sugar-free salted caramel sauce as an optional topping, which is out of this world good.

• Net carbs: 6g
• Prep time: 30 minutes
• Cook time: 90 minutes

10. Keto Pumpkin Mug Cake

Why you'll love it: I'm a sucker for mug cakes because I LOVE that you can make them in 5 minutes from start to finish. I'm a mum, I run a business - there are never enough hours in the day. If you make this cake in a dessert bowl, you can invert it onto a plate and share. That's our October date night!

• Net carbs: 3.9g
• Prep time: 3 minutes
• Cook time: 2 minutes

11. Healthy Pumpkin Brownies

Why you'll love it: This was the first keto pumpkin recipe I posted on the blog. These brownies are incredibly fudgy, and thanks to the pumpkin they are also light in calories. So many keto brownie recipes are pure butter and sit in your tummy in a rock. This recipe allows you to enjoy a jumbo sized serving. With the added knowledge that you're getting one of your 5-a-day.

• Net carbs: 4.3g
• Prep time: 5 minutes
• Cook time: 25 minutes

12. Keto Chicken Curry Casserole

Why you'll love it: This curry chicken dish became a pumpkin dish by accident. I discovered that adding pumpkin puree to the sauce made it taste amazing. It thickens the sauce while keeping the recipe perfectly keto-friendly.

• Net carbs: 7.7g
• Prep time: 10 minutes
• Cook time: 1 hour 20 minutes

13. Crispy Butternut Squash Chips 

Why you'll love them: Butternut squash becomes very crispy when it is thinly sliced and cooked in the oven. I make them whenever I crave potato chips, which still happens, even after a decade of low carb eating. To me, they are a satisfying alternative and always hit the spot.

• Net carbs: 4.8g
• Prep time: 5 minutes
• Cook time: 25 minutes

14. Keto Butternut Squash Soup

Why you'll love it: Butternut squash is pretty high in carbs, but I figured out a way to keep the carbs at bay - by adding cauliflower. It adds creaminess and you can't taste it. This is a recipe that I make in a large pot now because I double the amounts. Autumn is always a busy time for us with everybody soubling down on work. I freeze the soup in single servings and we have an emergency dinner that just needs heating up.

• Net carbs: 9.5g
• Prep time: 5 minutes
• Cook time: 15 minutes

15. Keto Pumpkin Soup

Why you'll love it: I use Hokkaido pumpkin for this soup, because you don't need to peel it. That makes the recipe so much easier. Just like with the butternut squash soup, I blend cauliflower into the soup. It is just the right amount because it does not dilute the pumpkin flavor but lowers the carb count considerably.

• Net carbs: 7.3g
• Prep time: 5 minutes
• Cook time: 45 minutes

16. Keto Pumpkin Breakfast Bars

by All Day I Dream About Food

Why you'll love them: The great thing about these bars is that they taste just like oatmeal bars. I found them easy to prepare ahead and used them as a grab-and-go breakfast.

• Net carbs: 2.9g
• Prep time: 10 minutes
• Cook time: 25 minutes

17. Keto Pumpkin Spice Latte

by Gnom Gnom

Why you'll love it: Remember pumpkin spice latte from Starbucks? This is 100% better tasting and sooo much healthier! I find just a teaspoon of allulose is enough for me because I don't have much of a sweet tooth any more.

• Net carbs: 2g
• Prep time: 5 minutes
• Cook time: 2 minutes

Keto Pumpkin FAQs