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 |
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Prep time: 5 mins | Cook time: 5 mins |
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Prep time: 5 mins | Cook time: 0 mins |
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Prep time: 20 mins | Cook time: 25 mins |
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Prep time: 5 mins | Cook time: 4 hours |
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Prep time: 10 mins | Cook time: 20 mins |
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Prep time: 15 mins | Cook time: 4 hours and 45 mins |
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Prep time: 5 mins | Cook time: 55 mins |
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Prep time: 10 mins | Cook time: 30 mins |
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Prep time: 5 mins | Cook time: 25 mins |
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Prep time: 15 mins | Cook time: 40 mins |
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Prep time: 15 mins | Cook time: 35 mins |
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Prep time: 30 mins | Cook time: 10 mins |
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Prep time: 5 mins | Cook time: 15 mins |
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Prep time: 30 mins | Cook time: 0 mins |
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Prep time: 10 mins | Cook time: 30 mins |
See also: Best Keto Bread Recipes Recipes
1. Vegan Keto Pumpkin Spice Waffles
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
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
These soft low-carb 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
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
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
See also: Easy Keto Ground Beef Recipes
6. Creamy Keto Chicken Soup
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
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
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
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
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
See also: Tasty Keto Bacon Recipes
11. Keto Pumpkin Crème Brulee
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
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
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
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
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
See also: Keto-Friendly Desserts
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.