These healthy pumpkin brownies are not only decadently chocolatey, they are gluten-free, dairy-free and low carb as well. Guilt free pleasure and ready in just 30 minutes!

With the leaves turning red and the chill in the air, I'm all about pumpkin right now. I love this sugar free pumpkin pie and I have just finished my last slice of this delicious keto pumpkin bread.
Do you know what made me smile today? This healthy pumpkin brownie recipe.
This is a recipe I have been making for many years every autumn and it always goes down a treat with everyone.
I served the latest batch to my daughter and her sugar-loving friends and let me tell you, there were no leftovers. Lucky me that I anticipated it and kept 2 slices back for myself ๐
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Why This Recipe Works
Simple. This is a really easy recipe that requires only 5 minutes of prep time and is ready in just 30 minutes. Even better, you don't even need a blender. We are stirring the ingredients together with a fork. It's minimal washing up.
Fabulous flavor and texture. Pumpkin and brownies are an absolute dream team. The pumpkin adds moisture and makes the brownies super fudgy. This recipe has the same texture as sweet potato brownies, only without the carb load.
Nutritious. Pumpkin brownies come with serious healthy credentials. Pumpkin is highly nutritious and packed with vitamin A. Also, there is no need for masses of butter in the recipe thanks to the pumpkin. This means that the fat content is low and one square contains just 166 calories. In addition to this, the recipe is gluten-free, dairy-free, low carb and keto friendly.
Ingredients
Here are the ingredients you'll need to make the recipe:

- Pumpkin puree - I used Libby's
- Almond flour - Super fine almond flour and ground almonds work equally well, I tested both versions
- Eggs - make sure they are room temperature
- Granulated sweetener - I used a golden eryhritol blend (Sukrin).
- Cacao powder or cocoa powder
- Coconut oil - or use butter
- Baking powder
- Pumpkin pie spice mix
- Sugar free chocolate - or dark chocolate, minimum 85% cocoa solids, for the drizzle
See the recipe card for full information on ingredients and quantities.
Instructions
This section contains step-by-step instructions and photos that show how to make this recipe. See the recipe card for full information on ingredients and quantities

Step 1: Combine all dry ingredients in a large mixing bowl. Option to also add a pinch of sea salt.

Step 2: Add the wet ingredients.

Step 3: Stir until a smooth batter forms.

Step 4: Line a baking dish with parchment paper and add the brownie batter. Bake until a toothpick inserted comes out clean.

Step 5: Drizzle with sugar free chocolate!
Katrin's Top Tips
Use room temperature ingredients. This way, the brownies will rise better. If you use cold ingredients, the oven time will increase as well.
Check the sweetness. Always taste the batter! I don't like my bakes too sweet, feel free to add more sugar substitute to taste.
Don't over-bake. The brownies will be very soft when hot, but they firm up once cool.

Recipe Variations
Add-ins: You can fold sugar free chocolate chips or crushed nuts such as pecans, cashews or walnuts into the batter. Option to also add 1 teaspoon of vanilla extract.
No pumpkin spice blend? Sub with cinnamon and a pinch of nutmeg and allspice for more flavor.
Cake-like texture: If you prefer your pumpkin brownies a little less fudgy, add an extra 25 grams or ยผ cup of almond flour or 1.5 tablespoons of coconut flour.
Nut free: Use a 50 / 50 blend of sesame seed flour and sunflower seed flour.
Recipe FAQs
Canned pumpkin puree is readily available in the US and during pumpkin season (autumn-winter) in supermarkets such as Waitrose and Tesco.ย If you can't get it where you are, make your own homemade pumpkin puree.
Of course. However, if you bake these pumpkin brownies in a smaller pan, the oven time will increase. If you use a larger pan and make them flatter, the baking time will decrease. My baking pan measured 15 x 20 centimetres.
I used a granulated erythritol stevia blend. But any 1:1 sugar substitute will work. You can use monk fruit sweetener, allulose, xylitol or even Swerve. For paleo pumpkin brownies, use coconut sugar. Maple syrup is too liquid for this recipe.
No, this recipe needs to be baked. For a microwave version, check out this easy chocolateyย Keto Pumpkin Mug Cake.
I have not tested this recipe with oat flour or gluten-free all-purpose flour yet. You would have to experiment with the quantities.
Storage
These brownies are best stored in the fridge. If you store them in an airtight container they will stay fresh for up to 5 days.
It is also possible to freeze them for up to 3 months. I pre-slice them and freeze the squares on a baking sheet. Then, I transfer them into a freezer bag. This way, the brownies do not stick together.
Thaw them overnight in the fridge or on the kitchen counter.
More Healthy Brownie Recipes
I love baking healthy brownies! Here are a few of my favourite recipes:
- Sugar Free Brownies (Keto)30 Minutes
- Keto Coconut Flour Brownies40 Minutes
- Keto Peanut Butter Brownies35 Minutes
- Keto Avocado Brownies Recipe55 Minutes
Tried this recipe? Give it a star rating below!
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Recipe

Healthy Pumpkin Brownies
from Sugar Free LondonerNote: The servings slider only changes the first amount in each line and not any subsequent amounts. Please make your own calculations where necessary.
Ingredients
Brownies
- 1 cup pumpkin puree 250g, room temperature
- 1 cup almond flour 100g
- 2 eggs larger, room temperature
- โ cup granulated sweetener 65g, or more to taste
- ยฝ cup cacao powder, unsweetened 45g
- ยผ cup coconut oil or melted butter 55g
- 1 teaspoon baking powder
- 1 teaspoon pumpkin spice optional
Chocolate Drizzle (optional)
- 2 tablespoon sugar free chocolate chips or 2 squares of dark chocolate
- 1 teaspoon coconut oil or butter
Instructions
- Pre-heat oven to 180 Celsius/350 Fahrenheit (electric) or 160C / 320F (fan).
- Combine all dry ingredients in a bowl.
- Add all wet ingredients. You can mix with a blender or even with a fork.
- Check the sweetness and add more sweetener if required.
- Line a baking tin with parchment paper (mine was 15x20 cm) and fill with the mixture.
- Bake for 25-30 minutes or until a knife comes out clean. The brownies will be very soft in the beginning, but they firm up once cool.
- If desired, melt the sugar free or dark chocolate plus 1 teaspoon of butter/coconut oil and drizzle over the fully cooled brownies.
Clare
The pumpkin makes these a lovely light brownie (I used homemade pumpkin puree). I didn't put the topping on and they were still delicious. My husband has put in a request for more. I didn't put the pumpkin spice in either
Dee
These.are so moist and delicious! My husband asked me to make them again. This was my first time using a convection oven for baking. Thank you for adding the correct temperature to cook these at.
Meg
These brownies have sugar in them? I was under the impression your recipes would all be sugar free since that's your title....
Katrin Nรผrnberger
I use sugar free, zero carb sweeteners in all my recipes. Are you referring to the natural sugar content in the brownies? Most foods, from nuts to vegetables and beyond, contain carbs (starches = sugar). Look into the nutrition breakdown of food ingredients and it'll all make sense. It is not possible to make a brownie from only fat, protein and fibre. There will always be a certain amount of (natural) carbs and sugars.
Cheryl
Is 166kcal the same thing as 166 calories?
Katrin Nรผrnberger
Yes, it is.
Ana
Hi Katrin, second time I've baked this, I'm just obsessed!! I'd like to bake it for a vegan friend of mine, but don't know if replacing the egg with a flaxseed-water combo would work. What do you think? Thanks
Katrin Nรผrnberger
So glad you like the recipe! I think it could definitely work with flax eggs. You may need to reduce the amount of water by a little to achieve a good batter consistenc.
Atike
Sounds amazing and canโt wait to try! Have been making your sweet potato brownie recipe regularly. What could I substitute the sugar with, so itโs sugar free? Could I use dates, as in the sweet potato recipe?
Katrin Nรผrnberger
I think using dates in this recipe would work well. Glad you like the sweet potato brownies!
Pamela Shorland-Runge
Hi Katrin,
I love and use your recipes frequently - thank you.
I am now integrating low lectin foods into my diet and thought to swap the pumpkin (lectins) for sweet potato (lectin free) as you suggest, though am shocked by the difference in carbs between this and your Sweet Potato Brownie Recipe.
Is this because the Sweet Potato recipe includes Medjool Dates and extra eggs or does Sweet Potato actually have more carbs than Pumpkin?
Could I use this Pumpkin recipe and simply swap the vegetables over like for like?
Finally can you please provide a recipe/spice blend for the Pumpkin Spice as an organic version is not readily available here in Australia.
Katrin Nรผrnberger
Hi Pamela, sweet potato is high in carbs, as well as dates. The bulk of the carbohydrates in the sweet potato brownie recipe is due to the sweet potatoes.
My feeling is that sweet potato is slightly denser in texture than pumpkin puree, but not hugely so. You may need to adjust the recipe a little - perhaps a little liquid?
On the whole, I would not overly worry about the carb content of sweet potato. You are eating a dessert, it is supposed to be a treat and not a daily thing. Eat it after a meal, when you've had protein and fibre. This will reduce the blood sugar spike. A homemade sweet potato brownie is always going to be much healthier than one you buy in a bakery.
Also, technically the carb content will reduce after you have refrigerated the brownies overnight, since the starch in the sweet potato changes to resistant starch.
Here is a pumpkin spice blend that I like: 1 ยผ teaspoon cinnamon, ยผ teaspoon each nutmeg and ginger and โ teaspoon each cloves and allspice. (You can leave out the cloves and allspice if you don't have them to hand).
Dee
I was curious, can this brownie be made vanilla with the pumpkin. I guess that would make them pumpkin blondies. What would you suggest i use instead of coca powder?
Thank you for all the wonderful recipes.
Katrin Nรผrnberger
Yes, that should work! I would replace the cocoa powder with more almond flour or a little coconut flour.