We're knee-deep in fall, which means it's time for keto pumpkin recipes! This post is packed with 25 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.
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 cookies.
Jump to:
- 1. Sugar Free Pumpkin Pie
- 2. Keto Pumpkin Mousse
- 3. Pumpkin Porridge
- 4. Pumpkin Coconut Flour Muffins
- 5. Keto Pumpkin Cheesecake Muffins
- 6. Keto Pumpkin Bread
- 7. Keto Pumpkin Cookies
- 8. Healthy Pumpkin Bars
- 9. Low Carb Pumpkin Cheesecake
- 10. Keto Pumpkin Mug Cake
- 11. Healthy Pumpkin Brownies
- 12. Keto Chicken Curry Casserole
- 13. Crispy Butternut Squash Chips
- 14. Keto Butternut Squash Soup
- 15. Keto Pumpkin Pancakes
- 16. Keto Pumpkin Breakfast Bars
- 17. Keto Pumpkin Spice Latte
- 18. Savoury Pumpkin Casserole
- 19. Pumpkin Chicken Meatballs
- 20. Low Carb Pumpkin Cauliflower Mash
- 21. Masala Spiced Pumpkin Seeds
- 22. Easy Pumpkin Fudge
- 23. Low Carb Pumpkin Cheesecake Bites
- 24. Keto Pumpkin Donuts
- 25 Keto Pumpkin Ice Cream
- Keto Pumpkin FAQs
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. It is dairy-free as well!
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.
- 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. Creamy, satisfying and filling.
- 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.
- Net carbs: 2.7g
- Prep time: 5 minutes
- Cook time: 25 minutes
5. Keto Pumpkin Cheesecake Muffins
Why you'll love it: This muffin recipe has the added benefit of a cheesecake swirl. It is so moist and so good! It is a coconut flour recipe, which means it is suitable for anyone allergic to tree nuts.
- 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! Think of these cookies as miniature cakes. They are soft and moist, with a 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: This is a cake that's worthy of a big celebration. Many of my readers have made it for Thanksgiving or Christmas. 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, and it has been made by countless readers over the years. These brownies are so incredibly fudgy, and thanks to the pumpkin they are also light. Pumpkin and chocolate are always a dream team, and I recommend trying these asap.
- 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. They are a great low carb alternative to potato chips.
- Net carbs: 4.8g
- Prep time: 5 minutes
- Cook time: 25 minutes
14. Keto Butternut Squash Soup
Why you'll love it: This recipe uses a secret ingredient that keeps this soup keto-friendly. Butternut squash soup is so creamy and it makes a delicious seasonal lunch or simple dinner. The recipe is great for meal prep - make a big batch and freeze in single servings!
- Net carbs: 9.5g
- Prep time: 5 minutes
- Cook time: 15 minutes
15. Keto Pumpkin Pancakes
by Kasey Trenum
Why you'll love them: These keto pancakes contain the perfect amount of pumpkin spice. They are really fluffy and so easy to make.
- Net carbs: 5g
- Prep time: 15 minutes
- Cook time: 15 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. Of course, they don't contain any oats whatsoever... they are perfectly keto-friendly! These are easy to prepare ahead and you can also use 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: If you miss the pumpkin spice latte from Starbucks, then this recipe is a must-make. It is wonderfully spiced and feels like a hug in a bowl. If you want, you can even make it "bulletproof" by adding MCT oil.
- Net carbs: 2g
- Prep time: 5 minutes
- Cook time: 2 minutes
18. Savoury Pumpkin Casserole
by Low Carb Yum
Why you'll love it: 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.
- Net carbs: 6g
- Prep time: 5 minutes
- Cook time: 30 minutes
19. Pumpkin Chicken Meatballs
by Divalicious Recipes
Why you'll love it: 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.
- Net carbs: 2g
- Prep time: 15 minutes
- Cook time: 30 minutes
20. Low Carb Pumpkin Cauliflower Mash
by Sugar Free Mom
Why you'll love it: 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. I think you'll adore the pumpkin flavors in this easy side dish.
- Net carbs: 4g
- Prep time: 5 minutes
- Cook time: 25 minutes
21. Masala Spiced Pumpkin Seeds
by Ketogasm
Why you'll love it: You may know Garam Masala from Indian curries, but did you know that this warm, complex spice mix works brilliantly on pumpkin seeds? This is a fun and healthy snack - and it is keto!
- Net carbs: 0g
- Prep time: 15 minutes
- Cook time: 70 minutes
22. Easy Pumpkin Fudge
by Low Carb Yum
Why you'll love it: Who doesn't like a healthy sweet snack that you can make in 5 minutes? Pumpkin puree and coconut butter are the main ingredients in this easy fudge recipe. This is a truly delicious dairy-free after-dinner treat.
- Net carbs: 2g
- Prep time: 1 minutes
- Cook time: 4 minutes
23. Low Carb Pumpkin Cheesecake Bites
by Jennifer Banz
Why you'll love it: These little balls are pure pleasure. They are great if you want a small dessert. We like to serve them as an after-dinner treat with espresso.
- Net carbs: 5g
- Prep time: 15 minutes
24. Keto Pumpkin Donuts
Why you'll love it: These pumpkin donuts are giving Starbucks a run for their money! They have a wonderfully fluffy texture and are dipped in cinnamon "sugar".
- Net carbs: 5.9g
- Prep time: 15 minutes
- Cook time: 20 minutes
25 Keto Pumpkin Ice Cream
by This Moms Menu
Why you'll love it: This pumpkin ice cream tastes just like the real deal - you would never guess it is sugar free and keto friendly. With only 15 minutes hands-on time it is a treat not to be missed.
- Net carbs: 5.g
- Prep time: 5 minutes
- Cook time: 10 minutes
Keto Pumpkin FAQs
Yes, it is! 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.
Butternut squash is the most common. It is sweet tasting and relatively high in carbs with 12g net carbs per 100g. I love it, but take care to keep the amount low.
Other good options are the Muscat squash (4g/100g) and the Hokkaido squash (7g/100g). Spaghetti squash (7g/100g) makes a fantastic pasta sub and I've included some great recipe here.
Spaghetti squash is still tricky to find in some countries. Ocado stocks it during autumn and winter. Or ask your greengrocer 🙂
1 Preheat your oven to 180°C/350°F
2 Cut the pumpkin into two halves, remove the seeds and place flesh down on a baking tray lined with parchment paper
3 Bake for 35-50 minutes (depending on the size) or until soft
4 Leave it to cool, then scoop out the flesh and mash it into a puree
2 tablespoon ground cinnamon
2 teaspoon ground ginger
1 teaspoon ground cloves
1 teaspoon ground allspice
½ teaspoon ground nutmeg
Kristie J
Great ideas! I am looking for a pumpkin cheesecake ice cream recipe. Let me know if you find one.