15 Yummy Low Carbs Pumpkin Keto Recipes

Low Carbs Pumpkin Keto Recipes are perfect for fall and offer delicious flavors while keeping carbs in check. Pumpkin is naturally low in carbs and packed with essential nutrients like fiber, vitamin A, and antioxidants, making it an excellent ingredient for keto-friendly meals. Whether you’re craving a warm and cozy breakfast, a satisfying dessert, or a comforting savory dish, this list features 15 amazing pumpkin recipes that are keto-approved. From fluffy pancakes and spiced muffins to creamy soups and indulgent cheesecakes, these recipes will help you enjoy the rich taste of pumpkin while staying within your carb limits.

Low Carbs Pumpkin Keto Recipes

1. Keto Pumpkin Pancakes

These Keto Pumpkin Pancakes are light, fluffy, and bursting with warm fall flavors. Made with almond flour and pumpkin puree, they are low in carbs yet rich in taste—perfect for a cozy breakfast while staying keto-friendly.

Ingredients:

• ½ cup almond flour
• ¼ cup pumpkin puree (unsweetened)
• 2 large eggs
• 2 tbsp heavy cream
• 1 tbsp melted butter
• 1 tbsp keto-friendly sweetener (e.g., erythritol or monk fruit)
• ½ tsp baking powder
• ½ tsp cinnamon
• ¼ tsp nutmeg
• ¼ tsp vanilla extract
• Pinch of salt

Instructions:

1. In a mixing bowl, whisk together almond flour, baking powder, cinnamon, nutmeg, and salt.
2. In another bowl, mix pumpkin puree, eggs, heavy cream, melted butter, sweetener, and vanilla extract until smooth.
3. Combine the wet and dry ingredients, stirring until well incorporated.
4. Heat a non-stick skillet or griddle over medium heat and lightly grease with butter.
5. Pour small amounts of batter onto the skillet, forming pancakes. Cook for 2-3 minutes per side or until golden brown.
6. Serve warm with sugar-free maple syrup or whipped cream.

Nutritional Information (Per Serving – Approx. 3 Pancakes):

• Calories: 180
• Fat: 14g
• Protein: 6g
• Net Carbs: 4g
• Fiber: 2g

2. Pumpkin Spice Keto Muffins

These Pumpkin Spice Keto Muffins are soft, moist, and full of warm fall flavors. Made with almond flour and pumpkin puree, they are the perfect low-carb treat to enjoy with your morning coffee or as a satisfying snack.

Ingredients:

• 1 ½ cups almond flour
• ½ cup pumpkin puree (unsweetened)
• ⅓ cup keto-friendly sweetener (monk fruit or erythritol)
• 2 large eggs
• ¼ cup melted butter or coconut oil
• 1 tsp vanilla extract
• 1 tsp baking powder
• ½ tsp baking soda
• 1 tsp cinnamon
• ½ tsp nutmeg
• ¼ tsp ground cloves
• ¼ tsp salt

Instructions:

1. Preheat oven to 350°F (175°C) and line a muffin tin with paper liners.
2. In a mixing bowl, whisk together almond flour, baking powder, baking soda, cinnamon, nutmeg, cloves, and salt.
3. In another bowl, beat the eggs, then mix in pumpkin puree, melted butter, vanilla extract, and sweetener.
4. Gradually add the dry ingredients into the wet mixture, stirring until combined.
5. Divide the batter evenly among the muffin cups, filling each about ¾ full.
6. Bake for 18-22 minutes, or until a toothpick inserted in the center comes out clean.
7. Let the muffins cool before serving.

Nutritional Information (Per Muffin – Makes 12):

• Calories: 140
• Fat: 11g
• Protein: 4g
• Net Carbs: 3g
• Fiber: 2g

3. Low-Carb Pumpkin Cheesecake Bars

These Low-Carb Pumpkin Cheesecake Bars are a creamy, decadent treat with the perfect balance of pumpkin spice and rich cheesecake flavor. With a buttery almond flour crust and a smooth, sugar-free pumpkin cheesecake filling, they make a delicious keto-friendly dessert for fall.

Ingredients:

For the Crust:

• 1 ½ cups almond flour
• ¼ cup keto-friendly sweetener (monk fruit or erythritol)
• ¼ cup melted butter
• ½ tsp cinnamon
• Pinch of salt

For the Cheesecake Filling:

• 8 oz cream cheese (softened)
• ½ cup pumpkin puree (unsweetened)
• ⅓ cup keto-friendly sweetener
• 1 large egg
• ½ tsp vanilla extract
• ½ tsp cinnamon
• ¼ tsp nutmeg
• ¼ tsp ground ginger

Instructions:

1. Preheat oven to 325°F (163°C) and line an 8×8-inch baking dish with parchment paper.
2. Prepare the crust: In a bowl, mix almond flour, sweetener, melted butter, cinnamon, and salt. Press the mixture into the bottom of the baking dish. Bake for 10 minutes, then let it cool.
3. Make the filling: In a mixing bowl, beat the softened cream cheese until smooth. Add pumpkin puree, sweetener, egg, vanilla, cinnamon, nutmeg, and ginger. Mix until well combined.
4. Assemble: Pour the cheesecake filling over the cooled crust, spreading it evenly.
5. Bake for 25-30 minutes or until the center is set.
6. Cool completely, then refrigerate for at least 2 hours before slicing into bars.

Nutritional Information (Per Bar – Makes 12):

• Calories: 160
• Fat: 14g
• Protein: 4g
• Net Carbs: 3g
• Fiber: 1g

4. Pumpkin Keto Chia Pudding

This Pumpkin Keto Chia Pudding is a creamy, nutrient-packed treat that makes a perfect breakfast, snack, or dessert. With the rich flavor of pumpkin spice and the health benefits of chia seeds, this low-carb pudding is easy to prepare and incredibly satisfying.

Ingredients:

• ½ cup unsweetened pumpkin puree
• 1 ½ cups unsweetened almond milk (or coconut milk)
• ¼ cup chia seeds
• 2 tbsp keto-friendly sweetener (monk fruit, erythritol, or stevia)
• 1 tsp vanilla extract
• 1 tsp cinnamon
• ¼ tsp nutmeg
• ¼ tsp ground ginger
• ¼ tsp ground cloves (optional)
• Pinch of salt

Instructions:

1. In a mixing bowl, whisk together pumpkin puree, almond milk, sweetener, vanilla extract, cinnamon, nutmeg, ginger, cloves, and salt.
2. Stir in the chia seeds and mix well to distribute them evenly.
3. Cover and refrigerate for at least 2-3 hours (or overnight) to allow the chia seeds to absorb the liquid and thicken into a pudding-like consistency.
4. Before serving, give the pudding a good stir. If it’s too thick, add a little more almond milk to reach the desired consistency.
5. Serve chilled and top with whipped cream, chopped nuts, or a sprinkle of cinnamon for extra flavor.

Nutritional Information (Per Serving – Makes 4):

• Calories: 140
• Fat: 8g
• Protein: 4g
• Net Carbs: 3g
• Fiber: 5g

5. Keto Pumpkin Bread

This Keto Pumpkin Bread is moist, fluffy, and packed with warm fall flavors. Made with almond flour and pumpkin puree, it’s a low-carb alternative to traditional pumpkin bread—perfect for breakfast, a snack, or even dessert.

Ingredients:

• 1 ½ cups almond flour
• ½ cup pumpkin puree (unsweetened)
• ⅓ cup keto-friendly sweetener (monk fruit or erythritol)
• 3 large eggs
• ¼ cup melted butter or coconut oil
• 1 tsp vanilla extract
• 1 tsp baking powder
• ½ tsp baking soda
• 1 ½ tsp cinnamon
• ½ tsp nutmeg
• ¼ tsp ground cloves
• ¼ tsp salt
• ½ cup chopped pecans or walnuts (optional)

Instructions:

1. Preheat oven to 350°F (175°C). Grease a 9×5-inch loaf pan or line it with parchment paper.
2. In a large bowl, whisk together almond flour, baking powder, baking soda, cinnamon, nutmeg, cloves, and salt.
3. In another bowl, whisk eggs, pumpkin puree, melted butter, vanilla extract, and sweetener until smooth.
4. Gradually add the dry ingredients to the wet mixture, stirring until well combined. Fold in nuts if using.
5. Pour the batter into the prepared loaf pan and spread evenly.
6. Bake for 40-50 minutes, or until a toothpick inserted in the center comes out clean.
7. Let the bread cool in the pan for 10 minutes, then transfer to a wire rack to cool completely before slicing.

Nutritional Information (Per Slice – Makes 12 Slices):

• Calories: 160
• Fat: 13g
• Protein: 5g
• Net Carbs: 3g
• Fiber: 2g

6. Pumpkin Pie Fat Bombs

These Pumpkin Pie Fat Bombs are the perfect keto-friendly snack to curb cravings while keeping you in ketosis. Packed with healthy fats, warm spices, and a creamy texture, these little bites taste just like pumpkin pie without the carbs!

Ingredients:

• ½ cup pumpkin puree (unsweetened)
• ½ cup cream cheese (softened)
• ¼ cup unsalted butter (softened) or coconut oil
• ¼ cup keto-friendly sweetener (monk fruit or erythritol)
• 1 tsp vanilla extract
• 1 tsp cinnamon
• ½ tsp nutmeg
• ¼ tsp ground ginger
• ¼ tsp ground cloves (optional)
• Pinch of salt

Instructions:

1. In a mixing bowl, beat together pumpkin puree, cream cheese, butter (or coconut oil), and sweetener until smooth.
2. Add vanilla extract, cinnamon, nutmeg, ginger, cloves, and salt. Mix well until fully combined.
3. Scoop out small portions using a spoon or cookie scoop and roll them into bite-sized balls.
4. Place the fat bombs on a lined baking sheet and freeze for 1-2 hours until firm.
5. Store in an airtight container in the freezer for long-term storage or in the fridge for a softer texture.

Nutritional Information (Per Fat Bomb – Makes 12):

• Calories: 90
• Fat: 9g
• Protein: 1g
• Net Carbs: 1g
• Fiber: 1g

7. Low-Carb Pumpkin Latte

This Low-Carb Pumpkin Latte is a warm, cozy, and keto-friendly alternative to the traditional pumpkin spice latte. It’s made with real pumpkin, healthy fats, and sugar-free sweeteners, giving you all the fall flavors without the carbs!

Ingredients:

• 1 cup unsweetened almond milk (or coconut milk)
• ¼ cup brewed coffee or espresso
• 2 tbsp heavy cream (or coconut cream for dairy-free)
• 2 tbsp pumpkin puree (unsweetened)
• 1 tbsp keto-friendly sweetener (monk fruit, erythritol, or stevia)
• ½ tsp vanilla extract
• ½ tsp cinnamon
• ¼ tsp nutmeg
• ¼ tsp ground ginger
• ⅛ tsp ground cloves (optional)
• Whipped cream (sugar-free) for topping (optional)

Instructions:

1. In a small saucepan over medium heat, whisk together almond milk, pumpkin puree, sweetener, vanilla, cinnamon, nutmeg, ginger, and cloves. Heat until warm but do not boil.
2. Stir in the brewed coffee or espresso and heavy cream. Mix well.
3. Use a milk frother or whisk vigorously until the mixture is frothy.
4. Pour into a mug and top with sugar-free whipped cream and a sprinkle of cinnamon if desired.
5. Enjoy warm!

Nutritional Information (Per Serving – Makes 1 Cup):

• Calories: 90
• Fat: 8g
• Protein: 1g
• Net Carbs: 2g
• Fiber: 1g

8. Keto Pumpkin Soup

This Keto Pumpkin Soup is a creamy, comforting, and flavorful dish perfect for chilly days. Made with rich pumpkin puree, warming spices, and healthy fats, it’s an easy low-carb meal that feels indulgent but fits perfectly into a keto lifestyle.

Ingredients:

• 2 cups pumpkin puree (unsweetened)
• 2 cups chicken or vegetable broth (low-carb)
• ½ cup heavy cream (or coconut cream for dairy-free)
• 2 tbsp butter (or olive oil)
• 2 cloves garlic (minced)
• ½ small onion (chopped)
• ½ tsp salt (or to taste)
• ½ tsp black pepper
• ½ tsp cinnamon
• ¼ tsp nutmeg
• ¼ tsp ground ginger
• ¼ tsp smoked paprika (optional for a smoky flavor)
• ¼ cup shredded cheddar cheese or Parmesan (optional for extra creaminess)
• Pumpkin seeds and fresh herbs (for garnish)

Instructions:

1. In a large pot, melt butter over medium heat. Add chopped onion and garlic, sautéing until fragrant and translucent.
2. Stir in pumpkin puree, broth, salt, pepper, cinnamon, nutmeg, ginger, and smoked paprika. Simmer for 10 minutes, stirring occasionally.
3. Blend the soup using an immersion blender (or transfer to a blender) until smooth and creamy.
4. Stir in heavy cream and shredded cheese (if using) and cook for another 5 minutes until well combined.
5. Taste and adjust seasoning if needed. Serve hot, garnished with pumpkin seeds, fresh herbs, or extra cheese.

Nutritional Information (Per Serving – Makes 4 Bowls):

• Calories: 170
• Fat: 14g
• Protein: 3g
• Net Carbs: 5g
• Fiber: 2g

9. Spiced Pumpkin Keto Donuts

These Spiced Pumpkin Keto Donuts are soft, fluffy, and packed with warm fall flavors. Made with almond flour and keto-friendly sweeteners, they’re the perfect guilt-free treat for pumpkin lovers!

Ingredients:

• 1 ½ cups almond flour
• ½ cup pumpkin puree (unsweetened)
• ⅓ cup keto-friendly sweetener (monk fruit, erythritol, or stevia)
• 2 large eggs
• ¼ cup melted butter or coconut oil
• 1 tsp vanilla extract
• 1 tsp baking powder
• ½ tsp baking soda
• 1 ½ tsp cinnamon
• ½ tsp nutmeg
• ¼ tsp ground ginger
• ¼ tsp ground cloves
• Pinch of salt

For the Cinnamon “Sugar” Coating (Optional):

• 2 tbsp melted butter
• ¼ cup keto sweetener (granulated)
• 1 tsp cinnamon

Instructions:

1. Preheat oven to 350°F (175°C). Grease a donut pan or use a silicone mold.
2. In a bowl, whisk together almond flour, baking powder, baking soda, cinnamon, nutmeg, ginger, cloves, and salt.
3. In another bowl, whisk eggs, pumpkin puree, melted butter, vanilla extract, and sweetener until smooth.
4. Gradually add the dry ingredients to the wet mixture and stir until combined.
5. Spoon the batter into the donut pan, filling each mold about ¾ full.
6. Bake for 15-18 minutes, or until a toothpick inserted comes out clean. Let them cool for 5 minutes before removing from the pan.
7. For the coating: Brush warm donuts with melted butter, then dip them in a mix of keto sweetener and cinnamon.
8. Serve and enjoy!

Nutritional Information (Per Donut – Makes 8 Donuts):

• Calories: 160
• Fat: 14g
• Protein: 4g
• Net Carbs: 3g
• Fiber: 2g

10. Keto Pumpkin Cookies

These Keto Pumpkin Cookies are soft, chewy, and filled with warm autumn spices. They’re easy to make, naturally low in carbs, and perfect for a quick treat with coffee or tea!

Ingredients:

• 1 ½ cups almond flour
• ¼ cup coconut flour
• ½ cup pumpkin puree (unsweetened)
• ⅓ cup keto-friendly sweetener (monk fruit, erythritol, or stevia)
• 1 large egg
• ¼ cup melted butter (or coconut oil)
• 1 tsp vanilla extract
• ½ tsp baking soda
• 1 tsp cinnamon
• ½ tsp nutmeg
• ¼ tsp ground ginger
• ¼ tsp ground cloves
• Pinch of salt

Optional Add-ins:

• ¼ cup sugar-free chocolate chips
• ¼ cup chopped pecans or walnuts

Instructions:

1. Preheat oven to 350°F (175°C). Line a baking sheet with parchment paper.
2. In a bowl, mix almond flour, coconut flour, baking soda, cinnamon, nutmeg, ginger, cloves, and salt.
3. In another bowl, whisk together pumpkin puree, melted butter, egg, vanilla extract, and sweetener until smooth.
4. Gradually add the dry ingredients to the wet mixture and stir until combined. Fold in chocolate chips or nuts if using.
5. Scoop out small portions of dough and place them on the baking sheet, flattening slightly.
6. Bake for 12-15 minutes, or until golden brown. Let cool before serving.

Nutritional Information (Per Cookie – Makes 12 Cookies):

• Calories: 110
• Fat: 9g
• Protein: 3g
• Net Carbs: 2g
• Fiber: 2g

FAQ

1. Is pumpkin keto-friendly?

Yes! Pumpkin is naturally low in carbs and packed with fiber, making it a great ingredient for keto-friendly recipes. Just be sure to use unsweetened pumpkin puree, not pumpkin pie filling, which contains added sugars.

2. What keto-friendly sweeteners can I use in these recipes?

You can use monk fruit sweetener, erythritol, stevia, or allulose. These sugar alternatives help maintain sweetness without adding extra carbs or spiking blood sugar.

3. Can I substitute almond flour with coconut flour?

Yes, but coconut flour absorbs more liquid than almond flour. If substituting, use ¼ cup coconut flour for every 1 cup of almond flour and increase the eggs or liquids slightly.

4. How do I store these keto pumpkin recipes?

Most baked goods can be stored in an airtight container at room temperature for 2-3 days or in the fridge for up to a week. Soups and lattes can be refrigerated for 3-4 days, and fat bombs should be kept frozen for long-term storage.