15 Healthy Low Carb Pumpkin Recipes

When the crisp air of fall rolls in, pumpkin becomes the star ingredient in many delicious dishes. However, Low Carb Pumpkin Recipes aren’t just limited to seasonal treats—they’re versatile, healthy, and perfect for any time of the year! These recipes combine the comforting flavors of pumpkin with a focus on low-carb ingredients, making them an excellent choice for anyone aiming to maintain a balanced diet without sacrificing taste.

Pumpkin is a nutritional powerhouse: low in carbs, high in fiber, and packed with essential vitamins like Vitamin A, C, and antioxidants. These properties support a healthy immune system, promote gut health, and can even help regulate blood sugar levels.

Healthy Low Carb Pumpkin Recipes

1. Pumpkin Pancakes

Start your day with these healthy, comforting Low Carb Pumpkin Pancakes. They’re easy to make, incredibly delicious, and perfect for anyone following a keto or low-carb lifestyle. These pancakes are a great way to enjoy the cozy flavors of pumpkin without going overboard on carbs.

Ingredients (serves 2)

• 1/2 cup almond flour
• 1/2 cup canned pumpkin puree
• 2 large eggs
• 1 tsp pumpkin spice
• 1 tsp vanilla extract
• 1/2 tsp baking powder
• 1 tbsp unsweetened almond milk (optional, for batter consistency)
• 1 tbsp erythritol or your preferred low-carb sweetener

Instructions

1. Prepare the batter: In a large mixing bowl, whisk together the almond flour, canned pumpkin, eggs, pumpkin spice, vanilla extract, baking powder, and sweetener. Add almond milk a little at a time if the batter feels too thick. The batter should be smooth and pourable.
2. Heat the pan: Preheat a non-stick skillet or griddle over medium heat and lightly grease it with a small amount of coconut oil or cooking spray.
3. Cook the pancakes: Pour 1/4 cup of batter at a time onto the skillet. Cook for 2-3 minutes on one side or until bubbles start forming, then flip and cook for another 1-2 minutes until golden brown.
4. Serve: Remove the pancakes from the skillet and serve warm with your favorite low-carb syrup, whipped cream, or almond butter.

Nutritional Information (per serving)

• Calories: 220 kcal
• Carbohydrates: 6g
• Protein: 8g
• Fat: 16g
• Fiber: 3g
• Net Carbs: 3g

2. Keto Pumpkin Muffins

These Keto Pumpkin Muffins are the perfect healthy treat for anyone on a low-carb or ketogenic diet. Bursting with the warm, cozy flavors of pumpkin and pumpkin spice, these muffins are soft, moist, and completely sugar-free. They’re great for meal prep, a snack, or a sweet addition to your morning coffee!

Ingredients (makes 12 muffins)

• 1 cup almond flour
• 1/2 cup canned pumpkin puree
• 2 large eggs
• 1/4 cup erythritol (or any low-carb sweetener of choice)
• 1 tsp pumpkin spice
• 1 tsp vanilla extract
• 1 tsp baking powder
• 1/4 cup unsweetened almond milk
• 1/4 cup melted coconut oil

Instructions

1. Preheat the oven: Preheat your oven to 350°F (175°C) and line a 12-cup muffin tin with paper liners.
2. Prepare the batter: In a large mixing bowl, whisk together the almond flour, erythritol, pumpkin spice, baking powder, eggs, vanilla extract, canned pumpkin, almond milk, and melted coconut oil until smooth.
3. Divide batter: Evenly distribute the batter into the prepared muffin tin, filling each cup about 3/4 full.
4. Bake: Bake for 20-25 minutes or until a toothpick inserted into the center of a muffin comes out clean.
5. Cool and serve: Allow the muffins to cool in the pan for about 5 minutes, then transfer them to a wire rack to cool completely.

Nutritional Information (per muffin)

• Calories: 180 kcal
• Carbohydrates: 6g
• Protein: 6g
• Fat: 15g
• Fiber: 3g
• Net Carbs: 3g

3. Pumpkin Spice Chia Pudding

Start your day or wind down in the evening with this Pumpkin Spice Chia Pudding. It’s creamy, delicious, and combines the comforting flavors of pumpkin and warm spices with the healthy benefits of chia seeds. Perfect for meal prepping, this no-cook recipe is simple, satisfying, and low-carb!

Ingredients (serves 2)

• 1/2 cup canned pumpkin puree
• 3 tbsp chia seeds
• 1 cup unsweetened almond milk
• 1 tsp pumpkin spice
• 1 tsp vanilla extract
• 1 tbsp erythritol or your preferred low-carb sweetener

Instructions

1. Mix ingredients: In a medium-sized mixing bowl, combine the canned pumpkin puree, chia seeds, almond milk, pumpkin spice, vanilla extract, and sweetener. Stir until well combined.
2. Refrigerate: Cover the mixture and place it in the refrigerator for at least 2 hours (or overnight) to allow the chia seeds to absorb the liquid and thicken.
3. Stir before serving: Before serving, stir the pudding well to ensure it has a smooth consistency.
4. Optional toppings: Top with sugar-free whipped cream, crushed nuts, or a sprinkle of cinnamon for added flavor and texture.

Nutritional Information (per serving)

• Calories: 160 kcal
• Carbohydrates: 7g
• Protein: 5g
• Fat: 9g
• Fiber: 4g
• Net Carbs: 3g

4. Low Carb Pumpkin Smoothie

This Low Carb Pumpkin Smoothie is the ultimate healthy, low-carb way to enjoy the flavors of fall. Creamy, satisfying, and easy to whip up, this smoothie combines the sweet taste of pumpkin with warming spices for the perfect morning or midday pick-me-up. It’s keto-friendly, sugar-free, and packed with nutrition!

Ingredients (serves 1)

• 1/2 cup canned pumpkin puree
• 3/4 cup unsweetened almond milk
• 1 tsp pumpkin spice
• 1 tsp vanilla extract
• 1 tbsp erythritol (or preferred low-carb sweetener)
• 1/2 cup ice cubes
• Optional: 1 tbsp collagen powder or low-carb protein powder

Instructions

1. Add ingredients to blender: In a high-powered blender, combine the canned pumpkin puree, almond milk, pumpkin spice, vanilla extract, erythritol, and ice cubes. If using protein powder, add it here.
2. Blend until smooth: Blend for 30-45 seconds, or until the mixture is smooth, creamy, and frothy.
3. Taste and adjust: Taste the smoothie and add more sweetener if needed. Blend again if necessary.
4. Serve immediately: Pour the smoothie into a glass and serve chilled.

Nutritional Information (per serving)

• Calories: 150 kcal
• Carbohydrates: 8g
• Protein: 6g
• Fat: 5g
• Fiber: 3g
• Net Carbs: 5g

5. Pumpkin and Cauliflower Mash

This Pumpkin and Cauliflower Mash is a delicious, low-carb alternative to traditional mashed potatoes. Creamy, savory, and packed with the comforting flavors of pumpkin and cauliflower, this side dish is perfect for pairing with your favorite main courses. It’s keto-friendly, easy to prepare, and a great way to enjoy seasonal pumpkin in a unique way!

Ingredients (serves 4)

• 1 cup canned pumpkin puree
• 2 cups cauliflower florets
• 1/4 cup unsweetened almond milk
• 2 tbsp butter or olive oil
• 1 tsp garlic powder
• 1/2 tsp salt (adjust to taste)
• 1/4 tsp black pepper

Instructions

1. Boil the cauliflower: Bring a large pot of salted water to a boil. Add the cauliflower florets and cook until tender, about 8-10 minutes. Drain well.
2. Cook the pumpkin: In a large skillet over medium heat, add the canned pumpkin puree, almond milk, butter (or olive oil), and garlic powder. Stir until the mixture is warm and smooth.
3. Combine cauliflower and pumpkin: Add the cooked cauliflower to the pumpkin mixture. Use a potato masher or immersion blender to mash the mixture until smooth and creamy.
4. Season: Add salt and black pepper to taste and stir well.
5. Serve warm: Transfer the pumpkin and cauliflower mash to a serving bowl and serve as a healthy, low-carb side dish.

Nutritional Information (per serving)

• Calories: 120 kcal
• Carbohydrates: 8g
• Protein: 3g
• Fat: 7g
• Fiber: 3g
• Net Carbs: 5g

6. Baked Pumpkin Fries

These Baked Pumpkin Fries are a healthy, low-carb alternative to traditional French fries. Crispy on the outside, tender on the inside, and seasoned to perfection, these baked fries are perfect as a snack, appetizer, or side dish. Easy to make, keto-friendly, and packed with autumn flavors, they’re sure to become your new favorite comfort food!

Ingredients (serves 4)

• 2 medium-sized pumpkins (about 2 cups of pumpkin slices)
• 1 tbsp olive oil
• 1 tsp garlic powder
• 1 tsp smoked paprika
• 1/2 tsp salt
• 1/4 tsp black pepper
• Optional: 1/2 tsp cayenne pepper for a bit of heat

Instructions

1. Preheat the oven: Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
2. Prepare the pumpkin: Cut the pumpkins into thin, uniform slices (around 1/4 inch thick) to ensure even cooking.
3. Season the fries: In a large mixing bowl, toss the pumpkin slices with olive oil, garlic powder, smoked paprika, salt, and black pepper. Add cayenne pepper if you prefer a spicier flavor.
4. Arrange on baking sheet: Spread the seasoned pumpkin slices evenly across the prepared baking sheet in a single layer.
5. Bake: Bake in the preheated oven for 20-25 minutes, flipping the fries halfway through, until they are golden brown and crispy on the edges.
6. Serve: Remove from the oven and serve warm with your favorite dipping sauce.

Nutritional Information (per serving)

• Calories: 140 kcal
• Carbohydrates: 12g
• Protein: 2g
• Fat: 6g
• Fiber: 3g
• Net Carbs: 9g

7. Stuffed Pumpkin with Veggies & Cheese

This Stuffed Pumpkin with Veggies & Cheese is a creative, healthy, and low-carb recipe that combines autumn flavors with comforting vegetables and gooey melted cheese. Perfect for a cozy family dinner or festive holiday gatherings, this dish is visually stunning, delicious, and easy to prepare. A hearty blend of roasted veggies and cheese baked in a fresh pumpkin shell makes this recipe a must-try!

Ingredients (serves 4)

• 1 medium pumpkin (about 4-5 inches in diameter)
• 1 cup zucchini (chopped)
• 1 cup bell peppers (chopped; red, yellow, or green)
• 1/2 cup spinach (chopped)
• 1/2 cup shredded mozzarella cheese
• 1 tbsp olive oil
• 1 tsp garlic powder
• 1/2 tsp dried oregano
• 1/2 tsp salt
• 1/4 tsp black pepper

Instructions

1. Preheat the oven: Preheat your oven to 375°F (190°C).
2. Prepare the pumpkin: Cut the top off the pumpkin and remove the seeds and pulp to create a hollow cavity. Set aside.
3. Sauté the veggies: In a large skillet over medium heat, add the olive oil. Add the zucchini, bell peppers, and spinach. Season with garlic powder, dried oregano, salt, and black pepper. Sauté for 5-7 minutes, until softened.
4. Stuff the pumpkin: Mix the sautéed veggies with shredded mozzarella cheese. Stuff the pumpkin cavity with the veggie and cheese mixture until full.
5. Bake: Place the stuffed pumpkin in a baking dish and cover it loosely with aluminum foil. Bake in the preheated oven for 30-35 minutes.
6. Serve: Remove from the oven, uncover, and allow to cool slightly before serving. Scoop portions from the stuffed pumpkin to serve with the veggies and melted cheese.

Nutritional Information (per serving)

• Calories: 200 kcal
• Carbohydrates: 12g
• Protein: 8g
• Fat: 10g
• Fiber: 4g
• Net Carbs: 8g

8. Pumpkin & Chicken Curry

This Pumpkin & Chicken Curry is a warm, hearty, and flavorful dish perfect for chilly autumn nights. Combining tender chicken, creamy pumpkin, and aromatic spices, this low-carb curry is a comforting, nutrient-rich option that’s perfect for keto dieters and curry enthusiasts alike. With the perfect balance of sweet and savory flavors, this recipe is easy to make and packed with cozy fall vibes.

Ingredients (serves 4)

• 1 lb boneless, skinless chicken breast (cut into bite-sized pieces)
• 1 cup canned pumpkin puree
• 1 cup coconut milk (unsweetened)
• 1 tbsp olive oil
• 1 tsp garlic (minced)
• 1 tsp ginger (grated)
• 1 tbsp curry powder
• 1/2 tsp turmeric powder
• 1/2 tsp cumin
• 1/2 tsp chili powder (adjust to taste)
• 1/2 tsp salt
• 1/4 tsp black pepper
• Optional: 1 cup cauliflower rice as a base

Instructions

1. Prep the chicken: Season the chicken pieces with a pinch of salt and black pepper.
2. Cook the chicken: In a large skillet or pot over medium heat, add 1 tbsp olive oil. Add the chicken pieces and cook until browned on all sides. Remove and set aside.
3. Sauté the aromatics: In the same skillet, add garlic and ginger. Cook for 1-2 minutes until fragrant.
4. Add spices: Stir in curry powder, turmeric, cumin, and chili powder. Cook for 30 seconds to toast the spices.
5. Add pumpkin & coconut milk: Pour in the canned pumpkin puree and coconut milk. Stir well to combine and bring the mixture to a simmer.
6. Return the chicken to the pot: Add the browned chicken back to the pot. Stir everything together and simmer for 15-20 minutes, or until the chicken is fully cooked, and the sauce thickens.
7. Taste & adjust seasonings: Adjust the salt and spice level if necessary.
8. Serve: Serve hot on its own or with a side of cauliflower rice for a low-carb option.

Nutritional Information (per serving)

• Calories: 310 kcal
• Carbohydrates: 10g
• Protein: 30g
• Fat: 15g
• Fiber: 3g
• Net Carbs: 7g

9. Stuffed Bell Peppers with Pumpkin and Ground Turkey

These Stuffed Bell Peppers with Pumpkin and Ground Turkey are a hearty, healthy, and low-carb twist on a classic comfort food. The combination of savory ground turkey, sweet pumpkin, and aromatic spices makes this dish both flavorful and satisfying. Perfect for meal prepping, cozy dinners, or holiday gatherings, these stuffed peppers are keto-friendly, full of nutrients, and a creative way to enjoy the flavors of fall.

Ingredients (serves 4)

• 4 large bell peppers (any color, tops cut off, and seeds removed)
• 1 lb ground turkey
• 1 cup canned pumpkin puree
• 1/2 cup cooked cauliflower rice
• 1 tsp olive oil
• 1 tsp garlic powder
• 1 tsp smoked paprika
• 1/2 tsp cumin
• 1/2 tsp dried oregano
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1/2 cup shredded mozzarella cheese (optional)

Instructions

1. Preheat the oven: Preheat your oven to 375°F (190°C).
2. Prepare the bell peppers: Cut the tops off the bell peppers and remove the seeds and membranes. Set aside.
3. Cook the turkey mixture: In a large skillet over medium heat, add 1 tsp olive oil. Add the ground turkey and cook until browned. Drain any excess fat.
4. Season the mixture: Add garlic powder, smoked paprika, cumin, oregano, salt, and black pepper to the turkey. Stir well to combine.
5. Add pumpkin & cauliflower rice: Stir in the canned pumpkin puree and cooked cauliflower rice until well combined and heated through.
6. Stuff the peppers: Take the mixture and fill each bell pepper with the turkey and pumpkin mixture. Top each stuffed pepper with shredded mozzarella cheese if using.
7. Bake: Place the stuffed peppers in a baking dish. Cover with aluminum foil and bake for 25-30 minutes. Remove the foil for the last 5 minutes to allow the cheese to melt and bubble.
8. Serve: Remove from the oven and let cool for a few minutes before serving.

Nutritional Information (per serving)

• Calories: 320 kcal
• Carbohydrates: 12g
• Protein: 28g
• Fat: 15g
• Fiber: 4g
• Net Carbs: 8g

10. Pumpkin Zoodles with Garlic & Parmesan

These Pumpkin Zoodles with Garlic & Parmesan are a delicious, healthy, and low-carb twist on a classic pasta dish. Combining spiralized zucchini noodles with the creamy, savory flavors of pumpkin, garlic, and Parmesan, this dish is light, satisfying, and perfect for anyone seeking a quick weeknight dinner or keto-friendly option. It’s flavorful, comforting, and a creative way to enjoy the seasonal taste of pumpkin while keeping things low-carb!

Ingredients (serves 4)

• 4 medium zucchinis (spiralized into zoodles)
• 1 cup canned pumpkin puree
• 1/2 cup grated Parmesan cheese
• 2 tbsp olive oil
• 3 cloves garlic (minced)
• 1 tsp dried basil
• 1/2 tsp salt
• 1/4 tsp black pepper

Instructions

1. Prepare the zoodles: Wash and spiralize the zucchinis into zoodles. Set them aside.
2. Cook the garlic: In a large skillet over medium heat, add 2 tbsp olive oil. Add the minced garlic and sauté for 1-2 minutes until fragrant.
3. Add the pumpkin puree: Stir in the canned pumpkin puree, dried basil, salt, and black pepper. Allow the mixture to simmer for 3-5 minutes.
4. Add the zoodles: Add the spiralized zoodles to the skillet and toss them with the pumpkin mixture. Cook for 3-4 minutes until the zoodles are tender but still crisp.
5. Add the Parmesan: Remove the skillet from the heat and stir in the grated Parmesan cheese until it melts and coats the zoodles evenly.
6. Serve: Plate the pumpkin zoodles and garnish with additional Parmesan cheese and fresh basil if desired.

Nutritional Information (per serving)

• Calories: 220 kcal
• Carbohydrates: 10g
• Protein: 8g
• Fat: 12g
• Fiber: 3g
• Net Carbs: 7g

FAQ

Are these pumpkin recipes suitable for a keto diet?

Yes! All of the recipes in this article are low-carb and keto-friendly, focusing on minimal sugar and healthy alternatives to traditional high-carb ingredients.

Can I use fresh pumpkin instead of canned pumpkin puree?

Absolutely! Fresh pumpkin can be roasted, pureed, and substituted for canned pumpkin puree in any of these recipes. Just ensure it’s smooth and well-pureed for optimal results.

Are these recipes gluten-free?

Yes, the majority of these recipes are naturally gluten-free. However, always check the ingredients, especially pre-packaged items, to ensure they’re free of gluten if you have dietary restrictions.

How can I store leftovers from these recipes?

Store leftovers in an airtight container in the refrigerator for up to 3-4 days. For longer storage, you can freeze most dishes (depending on the recipe) for up to 3 months.