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With fall just around the corner, Halloween coming up pretty soon, and thanksgiving not too far behind, the desire for pumpkin flavored dishes is only increasing, and for good reason.
Pumpkin is no doubt a super healthy veggie, which provides lots of benefits, as well as adds a great flavor and taste to our meals, treats and even desserts.
And for people on low carb, especially ketogenic diets, it is a common question, as to whether pumpkins are keto-friendly, or not, and how best to enjoy them without falling off ketosis.
Well worry no more.
Here, you’ll discover the interesting nutritional profile of pumpkins, as well as some of the best keto pumpkin recipes you can make, and enjoy with your family.
And they are so good, no one would even guess they’re keto.
Pumpkins And The Ketogenic Diet
Pumpkins are a type of winter squash, usually popular during the autumn months (September till December). They are highly nutritious, and particularly low in calories.
Let’s take a look at the nutritional profile.
A 100g serving of pumpkins contains just 26 calories, 1g of protein and 0.1g of fat. It terms of carbs, the same serving size packs only 6.5g of carbs, and 0.5g fiber, equating to just 6g net carbs.
So yes, pumpkins are keto friendly, and can be enjoyed without falling off ketosis.
Data from: Nutrition Value
Also, they are loaded with lots of vitamins, nutrients and antioxidants such as Vitamins K, C, E, potassium, and beta-carotene respectively. These can contribute to improved eye, heart and skin health, among other amazing benefits as well.
Now that we know how good pumpkins can be for us, let’s check out some of the best low carb and keto pumpkin recipes to enjoy.
Keto Pumpkin Recipes To Enjoy
From pies, to soups, to cheesecakes to bread and much more. Your taste buds will thank you after these.
1) Pumpkin Bars With Cream Cheese Frosting
Super easy and delicious too. Ready in less than 30 minutes from scratch too.
Net carbs per serving: 2g
2) Keto Pumpkin Bread
This is one bread you’ll keep wanting on repeat. And it takes just 10 minutes to prep.
Net carbs per serving: 3g
3) Keto Pumpkin Cream Cheese Cookies
You wouldn’t want to miss out on cookie time. Even the little ones would love this.
Net carbs per serving: 2g
4) Pumpkin-Spice Mousse Tart
A delicious and healthy pumpkin-spice mousse tart with a chocolate-almond crust. The perfect holiday dessert that’ll leave you smiling.
Net carbs per serving: 3g
5) Keto Pumpkin Cookies
No one would’ve guessed these are healthy. Except they are. Super delicious too and easy to make. Plus, its vegan friendly.
Net carbs per serving: 3g
6) Keto Pumpkin Swiss Roll
These come around in just about 30 minutes, and are bound to disappear as soon as they hit the table. That’s how good they are.
Net carbs per serving: 5g
7) Keto Pumpkin Chocolate Chip Cookies
A delicious, healthier and more interesting twist on your regular chocolate chip cookies. No cookie will be left standing.
Net carbs per serving: 1.2g
8) Pumpkin Pie Fat Bombs
The perfect thanksgiving treat.
Net carbs per serving: 1g
9) Keto Pumpkin Donuts
Consider your donut cravings satisfied.
Net carbs per serving: 2g
10) Beanless Pumpkin Keto Chili
Skip the beans. This low carb ground beef chili is creamy, rich, super delicious, and healthy. Basically, everything you want in the perfect comfort food.
Net carbs per serving: 6g
11) Low Carb Pumpkin Cheesecake Mousse
Enjoy all the flavors from your favorite pumpkin pie in this yummy cheesecake mousse. Ready in just 15 minutes, and made with 6 simple ingredients. It’s sure to become one of your favorites.
Net carbs per serving: 2g
12) Keto Pumpkin Cheesecake Dip
A delicious and season-inspired dip that goes great with your snacks.
Net carbs per serving: 1.8g
13) Pumpkin Chaffles
Mornings will be a breeze with these super easy chaffles, ready in less than 15 minutes from scratch. And it’s so good, you won’t even feel like you’re on a diet.
Net carbs per serving: 2g
14) Low Carb Pumpkin Cheesecake Shake
The healthiest and tastiest pumpkin shake you’ll find. Say hello to your new favorite holiday drink.
Net carbs per serving: 7g
15) Low Carb Pumpkin Soup
Cold chilly nights have got nothing on you. This delicious soup will keep you warm and cozy, and satisfy your cravings. Definitely worth every scoop.
Net carbs per serving: 7g
16) Keto Pumpkin Pie
Because what is thanksgiving without pumpkin pie? No one would even suspect that these are keto.
17) Keto Pumpkin Cheesecake
No guilt here. Just happy faces and satisfied cravings. And making them couldn’t be any easier too.
Net carbs per serving: 6g
18) Keto Pumpkin Mousse
Super easy to whip up, and super yummy too. This is one dessert you can be sure everyone will love, whether they’re on keto or not.
Net carbs per serving: 3.8g
19) Keto Pumpkin Pie Bites
Easy is the name of the game, and yummy is the result. Rich in the flavors from your favorite pumpkin pie, these, bites require just 6 simple ingredients and a few minutes to make, and still taste super good. Perfect as a snack or even for dessert.
Net carbs per serving: 2g
20) Keto Dark Chocolate Pumpkin Bars
Because who doesn’t love chocolate?
21) Candied Pecan Pumpkin Ice-Cream
Super nutritious and healthy too, this is the perfect treat to chill out on a hot day. No ice cream maker required here.
Net carbs per serving: 3.6g
22) Keto Pumpkin Chia Muffins
The only muffins you’ll want to have on repeat.
Net carbs per serving: 5g
23) Pumpkin Spice Latte
The best coffee you can wish for this season.
Net carbs per serving: 2g
24) Keto Pumpkin Blondies
You’d never guess this was healthy.
Net carbs per serving: 6g
25) Triple Layer Pumpkin Dessert
Triple the layer, triple the goodness.
Net carbs per serving: 3g
Pumpkins are one of the best low carb veggies you can enjoy on a ketogenic diet. These keto pumpkin recipes are sure to satisfy your cravings this fall.
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