Keto Pumpkin Recipes

Pumpkin is a highly nutritious vegetable (being rich in vitamin A) and can add fiber and flavor to many keto recipes, both sweet and savory.

We’ve collected the best keto pumpkin recipes for you to choose from, with a selection of mains, snacks, and desserts.

Is Pumpkin Keto-Friendly / Low-Carb?

Pumpkin is an excellent addition to your keto diet, as long as you watch your portion sizes. One cup of cubed pumpkin has only 8g of carbs for just 49 calories, which makes it a brilliant ingredient for desserts, soups, breads, and other dishes.

Just be aware that pumpkin puree, while also relatively low in carbs compared to most fruit, has 20g of carbs per cup. However, when you consider that most keto pumpkin puree recipes tend to use it sparingly, you may only be eating a tablespoon or so per serving.

Pumpkin seeds are keto-friendly, too, with only 4g of net carbs per 1 ounce serving (about one-quarter of a cup). These seeds also provide a hefty 8 to 10g of plant-based protein.

Pumpkin Low-Carb and Keto Recipes

Recipe Nutritional Information (per serve) Time

1. Vegan Keto Pumpkin Spice Waffles

  • 4.5g carbs
  • 2.3g protein
  • 15.6g fat
  • 217 calories

Prep time: 5 mins | Cook time: 5 mins

2. Pumpkin Shake

  • 8.5g carbs
  • 29g protein
  • 18g fat
  • 365 calories

Prep time: 5 mins | Cook time: 0 mins

3. Keto Pumpkin Cream Cheese Muffins

  • 6.14g carbs
  • 7.52g protein
  • 18.4g fat
  • 221 calories

Prep time: 20 mins | Cook time: 25 mins

4. Slow Cooker Bacon and Pumpkin Soup

  • 4g carbs
  • 1g protein
  • 1g fat
  • 32 calories

Prep time: 5 mins | Cook time: 4 hours

5. Baked Sausage and Pumpkin Bites

  • 4g carbs
  • 16g protein
  • 38g fat
  • 431 calories

Prep time: 10 mins | Cook time: 20 mins

6. Creamy Keto Chicken Soup

  • 5g carbs
  • 5.5g protein
  • 14g fat
  • 170 calories

Prep time: 15 mins | Cook time: 4 hours and 45 mins

7. Savory Bacon Pumpkin Mock Souffle

  • 2g carbs
  • 7g protein
  • 10g fat
  • 156 calories

Prep time: 5 mins | Cook time: 55 mins

8. Creamy Pumpkin Chili

  • 5.8g carbs
  • 29g protein
  • 24g fat
  • 359 calories

Prep time: 10 mins | Cook time: 30 mins

9. Low-Carb Pumpkin and Mushroom Risotto

  • 10g carbs
  • 12.9g protein
  • 24.3g fat
  • 311 calories

Prep time: 5 mins | Cook time: 25 mins

10. Keto Pumpkin Meatballs

  • 3g carbs
  • 15g protein
  • 9g fat
  • 157 calories

Prep time: 15 mins | Cook time: 40 mins

11. Keto Pumpkin Crème Brulee

  • 9.5g carbs
  • 6g protein
  • 41g fat
  • 441 calories

Prep time: 15 mins | Cook time: 35 mins

12. Pumpkin Snickerdoodles

  • 7g carbs
  • 4g protein
  • 13g fat
  • 154 calories

Prep time: 30 mins | Cook time: 10 mins

13. Pumpkin Pie Fudge Cups

  • 1g carbs
  • 1g protein
  • 7g fat
  • 70 calories

Prep time: 5 mins | Cook time: 15 mins

14. Pumpkin Spice Ice Cream

  • 4.7g carbs
  • 6g protein
  • 35.9 g fat
  • 368 calories

Prep time: 30 mins | Cook time: 0 mins

15. Crustless Pumpkin Pie

  • 8g carbs
  • 3g protein
  • 16g fat
  • 184 calories

Prep time: 10 mins | Cook time: 30 mins

1. Vegan Keto Pumpkin Spice Waffles

Vegan keto spiced pumpkin waffles on a plate
Image credit: Meat Free Keto

Vegan keto breakfast, anyone? These waffles are not only keto, but they’re gluten-free and vegan. Suitable for just about everybody and packed with fiber, which can often be lacking on a keto diet.

Each serving has 4.5g of net carbs, 15.6g of fat, 2.3g of protein, and 13.6g of fiber for 217 calories.

Get the full recipe at: meatfreeketo.com

2. Pumpkin Shake

Keto Pumpkin Shakes in cups
Image credit: Maria Mind Body Health

How about a pumpkin pie-inspired smoothie for breakfast or as a light snack? This recipe uses pumpkin puree, cream cheese, and almond milk for a filling and nutritious drink.

Each serving has 8.5g of carbs, 2g of fiber, 29g of protein, and 18g of fat for 365 calories.

Get the full recipe at: mariamindbodyhealth.com

3. Keto Pumpkin Cream Cheese Muffins

Keto pumpkin cream cheese muffins
Image credit: All Day I Dream About Food

These soft pumpkin muffins feature a surprise cream cheese center. Enjoy these for breakfast or to accompany a delicious keto-friendly soup.

Each serving has 6.1g of carbs, 2.3g of fiber, 7.5g of protein, and 18.4g of fat for 221 calories.

Get the full recipe at: alldayidreamaboutfood.com

4. Slow Cooker Bacon and Pumpkin Soup

Slow cooker keto pumpkin and bacon soup in a bowl with sour cream
Image credit: Ditch the Carbs

This soup is light and delicious, either as a starter or a side dish to accompany a heartier main course. It’s full of flavor, effortless to make, and low on calories and carbs!

Each serving has 4g of net carbs, 1g of fiber, and 1g of protein for 32 calories.

Get the full recipe at: ditchthecarbs.com

5. Baked Sausage and Pumpkin Bites

3 rows of baked sausage and pumpkin bites
Image credit: Step away from the Carbs

These bites feature in one of the tastiest and prettiest pumpkin low-carb recipes we’ve seen. Serve them as party appetizers, and soak up the compliments!

Each serving has 4g of net carbs, 16g of protein, 38g of fat, and 1g of fiber for 431 calories.

Get the full recipe at: stepawayfromthecarbs.com

6. Creamy Keto Chicken Soup

Creamy keto pumpkin and chicken soup in a bowl
Image credit: Bulletproof.com

This chicken soup also features pumpkin puree, coconut cream, ginger, and other spices for a creamy and luscious soup. It’s the perfect dish to warm everyone up for minimal carbs or calories.

Each serving has 5g of net carbs, 14g of fat, 2.3g of fiber, and 5.5g of protein for 170 calories.

Get the full recipe at: bulletproof.com

7. Savory Bacon Pumpkin Mock Souffle

Savory keto pumpkin and bacon mock souffle
Image credit: Beauty and the Foodie

This dish makes a hearty side dish or a light main course like a quiche but with pumpkin puree, bacon, eggs, and heavy cream.

Each serving has 2g of carbs, 7g of protein, 10g of fat, and 1g of fiber for 156 calories.

Get the full recipe at: beautyandthefoodie.com

8. Creamy Pumpkin Chili

Creamy pumpkin chilli on a spoon
Image credit: The Castaway Kitchen

If you’re a fan of chili, you’ll love this keto pumpkin version. Ground beef, pumpkin puree, coconut cream, and heady Indian spices combine to make an excellent main dish that is both filling and nutritious.

Each serving has 5.8g of carbs, 24g of fat, 29g of protein, and 1.4g of fiber for 359 calories.

Get the full recipe at: thecastawaykitchen.com

9. Low-Carb Pumpkin and Mushroom Risotto

Low carb pumpkin and mushroom risotto
Image credit: Keto Diet App

This creamy risotto features a clever base of cauliflower rice, along with pumpkin seeds, parmesan cheese, butter, and spices. What’s not to love!

Each serving has 10g of carbs, 12.9g of protein, and 24.3g of fat for 311 calories.

Get the full recipe at: ketodietapp.com

10. Keto Pumpkin Meatballs

Keto pumpkin meatballs in a bowl with garnish
Image credit: Low-Carb NoCarb

Serve these tasty meatballs with spiralized zucchini for a main, or as they are for a savory starter or side dish. They’re made with cubed pumpkin, ground beef, onion, garlic, and other spices.

Each serving has 3g of carbs, 15g of protein, and 9g of fat for 157 calories.

Get the full recipe at: lowcarb-nocarb.com

11. Keto Pumpkin Crème Brulee

Keto Pumpkin Creme Brulee
Image credit: Seeking Good Eats

Pumpkin puree, monk fruit sweetener, eggs, heavy cream, and a touch of bourbon are some of the magical ingredients that create this delicious crème brulee.

Each serving has 9.5g of net carbs, 6g of protein, 1.1g of fiber, and 41g of fat for 441 calories.

Get the full recipe at: seekinggoodeats.com

12. Pumpkin Snickerdoodles

Keto Pumpkin snickerdoodles
Image credit: My Montana Kitchen

Any set of keto recipes with pumpkin has to include some cookies, and these chewy snickerdoodles are real crowd-pleasers. They have a soft and sweet cookie on the outside with a sweet cheese spread on the inside. Snickerdoodles are a perfect snack at any time of day!

Each serving has 7g of carbs, 4g of protein, 13g of fat, and 4g of fiber for 154 calories.

Get the full recipe at: mymontanakitchen.com

13. Pumpkin Pie Fudge Cups

Keto pumpkin pie fudge cups
Image credit: The Big Man’s World

These are the pumpkin equivalent of peanut butter cups – dark chocolate on the outside and a creamy pumpkin filling on the inside.

Each serving has 1g of carbs, 1g of protein, 7g of fat, and 1g of fiber for 70 calories.

Get the full recipe at: thebigmansworld.com

14. Pumpkin Spice Ice Cream

Keto pumpkin spice ice cream in bowls
Image credit: Healthful Pursuit

Here’s an ice cream that uses pumpkin puree, eggs, coconut oil, and cacao butter for a smooth dessert that you can enjoy on its own or as a decadent dessert topping.

Each serving has 4.7g of carbs, 35.9g of fat, 1.3g of fiber, and 6g of protein for 368 calories.

Get the full recipe at: healthfulpursuit.com

15. Crustless Pumpkin Pie

Crustless keto pumpkin pie
Image credit: Two Sleevers

No selection of pumpkin keto recipes would be complete without pumpkin pie. This keto-friendly, crustless version uses pumpkin, cream, and pumpkin pie spice for a smooth and guilt-free dessert.

Each serving has 8g of carbs, 3g of protein, 16g of fat, and 2g of fiber for 184 calories.

Get the full recipe at: twosleevers.com

Our Thoughts on Keto Pumpkin Recipes

As you can see, there are many different and delicious ways to eat pumpkin and stick to your keto diet. Whether it’s in soup, muffins, waffles, meatballs, pies, or something else, pumpkin is genuinely a highly versatile and keto-friendly food.