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When I first started the Keto diet, I wasn’t sure I’d ever get to enjoy a tasty pumpkin dessert again. I’ve always been partial to flavors that lend well to pumpkin — cream cheese, cinnamon, cloves, brown sugar. For example, my mother’s pumpkin pie with a huge scoop of whipped cream is an all-time favorite indulgence.

October officially signifies pumpkin season and I’m ready for all things pumpkin pie spice! Fortunately, there are still plenty of other low carb pumpkin recipes out there that cut carbs and can easily fit into a ketogenic diet.

How many carbs does pumpkin have?

Because most people usually only consume pumpkin in pie form, they assume it’s high in sugar. It’s actually fairly low carb!

For a half cup serving of pumpkin puree:

  • 50 calories
  • 0.5g fat
  • 10g carbs
  • 3g fiber
  • 7g net carbs
  • 1g protein

I typically use Libby’s Pumpkin Puree because it’s available in most grocery stores, but I also like the Farmer’s Market brand if I can find it. Either would be perfect for your favorite keto pumpkin recipes!

Low Carb Pumpkin Savory Dishes

Low Carb Pumpkin Desserts

Do you have a favorite low carb pumpkin recipe? Comment below!

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Dom Geracia is a long time Keto diet follower who is passionate about simplifying the low carb lifestyle for beginners. When he's not posting yummy food pics on Instagram, you can likely find him cuddling the nearest cat or guzzling down (yet another) iced coffee.


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