Pumpkin has a natural creaminess and savory flavor that makes every fall recipe better — plus, it’s packed with compounds that boost eye and brain health, among other benefits. These keto pumpkin recipes are the perfect way to enjoy all your favorite fall flavors without loading up on carbs.
Related: Easy Keto Desserts: 17 No-Bake Recipes
Since pumpkin is naturally starchy, can you truly make it keto-friendly? While it contains more carbs per serving than many vegetables, keto pumpkin recipes use such a small amount that you can easily fit it into your macros. In larger servings, pumpkin is the perfect starch for carb refeed days if you follow a cyclical ketogenic diet. Steam your own pumpkin or get a high-quality canned version without BPA for best results.
Pumpkin tastes amazing sweet or savory — no matter how you prep it, you’ll want to make these keto pumpkin recipes all season long.
Breakfast keto pumpkin recipes
Sugar-Free Bulletproof Pumpkin Spice Latte
Use this iconic keto pumpkin recipe to sidestep the sugar crash that comes with your regular PSL. This version uses real pumpkin puree, warm spices, creamy coconut milk, and sugar-free sweeteners for a luxurious morning treat without the crash. Just 4.2 net carbs.
Vegan Keto Pumpkin Spice Waffles
Image via Meat Free Keto
These crisp waffles have a soft and pillowy center, thanks to canned pumpkin and psyllium husk. Keep it more Bulletproof with full-fat coconut milk, ceylon cinnamon, and the recommended swap for “maple” syrup. (And enjoy this one only once in a while, since psyllium can be tough on your gut.)
Paleo Keto Pumpkin Pancakes
Kick off a cozy fall morning with this easy keto pumpkin recipe. Whip up a batter using pumpkin puree, almond flour, collagen peptides, and spices before adding them to the griddle and topping with a generous helping of ghee (or butter). Each serving is just under 6 net carbs.
Pumpkin Shake
Image via Maria Mind Body Health
This creamy keto pumpkin recipe tastes like pie in a glass, without the dairy or sugar. Choose full-fat canned coconut milk instead of almond milk, coconut cream instead of cream cheese, and grass-fed whey protein instead of egg white protein to make it ultra-Bulletproof. This easy recipe is 6.5 net carbs.
Keto Pumpkin Chia Muffins
Image via KetoDiet Blog
With this keto pumpkin recipe, eggs are the key. Separating the yolks and beating the whites separately creates a fluffy, cakey muffin packed healthy fats (and just 3 net carbs). Skip the pumpkin seeds, use grass-fed butter or ghee, and make this recipe only on occasion to stay Bulletproof (since chia seeds can irritate your gut).
Sugar-Free Low Carb Pumpkin Spice Donuts
Image via Sugar-Free Mom
Transport yourself to a pumpkin patch with these cakey spiced donuts — just 2.6 net carbs each, and packed with spices and real pumpkin puree. To make this keto pumpkin recipe more bulletproof, opt for coconut cream instead of heavy cream, coconut oil instead of olive oil, and non-GMO erythritol as your sweetener.
Pumpkin Spice Breakfast Porridge
Image via Low Carb Maven
This creamy breakfast cereal substitute is bursting with fall flavor (and butter). A blend of almond flour, flax meal, and egg simmers into a comforting breakfast with 4 net carbs. Use birch xylitol or non-GMO erythritol to sweeten, get grass-fed butter, and only make this recipe once in a while to stay Bulletproof — flax meal can irritate your stomach.
Keto pumpkin snacks & fat bombs
Chocolate Covered Pumpkin Fat Bombs
Image via The Castaway Kitchen
Take a break from pumpkin spice with this chocolatey alternative. Pumpkin puree gets blitzed with butter, cinnamon, and stevia, then coated in a rich chocolate topping. Skip the pepitas, use ceylon cinnamon and grass-fed butter, and omit or cut down the nutmeg for a more Bulletproof spin on this recipe.
Fat Bomb Pumpkin Pie Patties
Image via Healthful Pursuit
These fat bombs taste like dessert, thanks to spiced pumpkin and creamy coconut layers. Best of all, they’re infused with skin-smoothing grass-fed collagen and nourishing fat from coconut oil. Two fat bombs will set you back just under 2.5 net carbs.
Low-Carb Pumpkin Spice Fat Bombs
These chewy little bites will remind you of pumpkin cheesecake, all with no dairy or gluten. Roll up a mix of ingredients like unsweetened shredded coconut, Brain Octane Oil, and pumpkin puree for a high-fat snack in 15 minutes or less.
Pumpkin Protein Bars
Image via Keto Vale
Sink your teeth into a protein-packed snack without the added fillers. This no-bake recipe uses coconut and almond flours, almond butter, and pureed pumpkin for a soft and buttery snack bar with only 3.6 net carbs. Make this one a little more Bulletproof with grass-fed protein powder, raw almond butter, full-fat canned coconut milk instead of almond milk, and ceylon cinnamon.
Keto Paleo Pumpkin Bread
Image via Wholesome Yum
At 4 net carbs a slice, you can make this cafe-worthy keto pumpkin recipe without dropping into a carb coma. Just whip up a batter with almond and coconut flours, erythritol, pumpkin puree, butter, and spices, then pour into a loaf pan and bake for bread that satisfies all your pumpkin spice cravings. Use grass-fed butter or ghee and skip the pumpkin seeds to keep this one Bulletproof.
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Keto pumpkin soups
Creamy Keto Chicken Soup
This warming soup gets savory flavor from turmeric and herbs, along with creaminess from fresh steamed pumpkin. Plus, this keto pumpkin recipe is budget friendly — you can buy a whole chicken and use it all up for nourishing stock and tender meat. Each bowlful is 5 net carbs.
Savory Pumpkin Soup
Get back to basics with this easy keto pumpkin recipe. Simply toss your pumpkin puree in a pot with coconut milk, bone broth, and spices for a soothing and creamy soup with just under 5 net carbs. Use pastured beef bone broth, use high-quality spices, and skip the nutmeg, sour cream, and pumpkin seeds to keep it more Bulletproof.
Creamy Pumpkin Chili
Image via The Castaway Kitchen
This keto pumpkin recipe requires no nightshades — but you won’t miss them. This rich, savory chili gets its flavor from spices like garam masala and mustard powder, mixed together with tender crumbles of ground beef and mellow radish chunks. Make it more Bulletproof and skip the onion and garlic, use grass-fed beef, and pick up an avocado oil mayo.
Keto pumpkin desserts
No-Bake Keto Pumpkin Pie
This classic pumpkin dessert gets a no-bake spin with an coconutty pie crust and a spiced, sugar-free filling — all while capturing that signature pumpkin pie wobble. 5.7 net carbs a slice.
Pumpkin-Spiced Chocolate Slab
A buttery-smooth chocolate base gets upgraded with chunks of Collagen Protein Bars for a totally festive keto pumpkin dessert. Best of all, you can make the whole thing without turning on your oven — and each square is just over 5 net carbs.
Gluten-Free Pumpkin Cookies
Image via Keto Connect
These chewy cookies are so easy to prep: Mix up a batter with low-carb ingredients like erythritol and coconut flour, then bake at a low temperature (which helps keep fats and proteins intact). Just use grass-fed butter and omit the walnuts to stay Bulletproof with this keto pumpkin recipe.
Tender & Moist Pumpkin Cupcakes
Image via Gnom-Gnom
A keto pumpkin cupcake for 3 net carbs? Sign us up: This recipe uses a batter with ingredients like coconut oil and almond flour, plus vanilla, pumpkin spice, and pumpkin puree. Skip the cream cheese frosting and use whipped coconut cream instead to stay Bulletproof — and save this recipe for special occasions, since xanthan gum can irritate your stomach.
Keto Pumpkin Snickerdoodle Cookies
Image via Ruled.Me
Make these for a Thanksgiving day dessert, or for a tasty fall treat that everyone in your family can love. Soft pumpkin cookies get an added crunch with a spiced erythritol topping. Make sure you use grass-fed butter to keep it Bulletproof, and you can enjoy these cookies at 1.5 net carbs apiece.
Keto Pumpkin Pie Pudding
Image via Two Sleevers
Think of it like a crustless pumpkin pie you can make in your Instant Pot. You only need a few ingredients you probably already have in your kitchen, like eggs, erythritol, pumpkin puree, and pumpkin pie spice — cook for 20 minutes for a warm and creamy treat at 6 net carbs per slice. Swap the heavy cream for coconut milk to keep this one Bulletproof.
Pumpkin Spice Fat Bomb Ice Cream
Image via Healthful Pursuit
Wholesome, nourishing ingredients like egg yolks, cacao butter, and Brain Octane Oil churn in your ice cream maker for a super-satisfying keto pumpkin dessert with under 5 net carbs per serving.
Sugar-Free Pumpkin Spice Syrup
Image via Dashing Dish
Perfect for vanilla ice cream, coffee… or any dish that needs a festive flair. This thick syrup bubbles away on your stovetop with ingredients like pumpkin puree and sugar-free sweetener for the perfect drizzle-worthy sauce on all your favorite fall recipes. Use birch xylitol or non-GMO erythritol as the sweetener, and ceylon cinnamon to keep this one Biulletproof.
Keto Dark Chocolate Pumpkin Bars
Image via Healthy Little Peach
These frozen pumpkin bars use an almond pecan crust layered with a pumpkin cream filling and chocolate topping. Use the keto version of this recipe to keep them Bulletproof, and make sure you use full-fat canned coconut milk, raw nuts, and chocolate with 85% cacao (or more).
Keto Pumpkin Pie Fudge Cups
Image via The Big Man’s World
This rich dessert combines a chocolate shell with a creamy pumpkin pie center — just 5 ingredients, .5 net carbs, and 20 minutes from start to finish. Use birch xylitol or non-GMO erythritol to sweeten, and use stevia sweetened chocolate chips or chocolate with at least 85% cacao to keep it ultra-Bulletproof.
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