Is Pumpkin Keto Friendly?

The fall season seems synonymous with eating pumpkins in many tasty dishes. But now that you’re on the keto diet, can you partake? The good news is, yes! Pumpkin can be keto-friendly without sacrificing flavor. 

What’s a Pumpkin?

A pumpkin is a type of winter squash. They are versatile in cooking and baking, as most of their parts are edible - the seeds, shell, flesh, and flowers. Pumpkin can be steamed, boiled, roasted, or baked. It’s used in many recipes for its smooth texture and robust flavor. 

And here’s an interesting fact:  Pumpkins are not vegetables, they are fruit! Yes, pumpkin is a botanical berry. 

Related: Keto Soup Recipes You Need to Know

Is it a Carb?

Pumpkin isn’t a high carb food, but it does contain some carbohydrates. According to the American Diabetes Association, there are several starchy vegetables that people following a keto diet should avoid, such as potatoes, parsnips, corn, and peas. But of these starches, pumpkin contains the least amount of net carbohydrates. 

How Many Net Carbs are in a Pumpkin?

Pumpkin may be consumed on a keto diet, but you will need to consider your portion size. 

When you want to calculate the net carbs of pumpkin or any food, find the total number of carbs in a serving and then subtract the fiber.

For instance, a cup of raw pumpkin has 7.5 grams of carbohydrates and .6 grams of fiber in that cup of pumpkin, so we subtract to find that 1 cup of pumpkin contains 6.9 grams of net carbs. 

If you’re purchasing canned pumpkin puree, make sure to avoid options with additional ingredients or added sugars. On average, even the plain canned pumpkin puree has slightly more carbs-- ½ cup of canned pumpkin contains 10.0 grams of carbohydrates and 3.0 grams of fiber. We subtract and find that ½ cup of canned pumpkin contains 7 grams of net carbs. 

So pumpkin looks good when compared with other starches and winter squashes. It’s in preparation that pumpkin can become less keto-friendly. 

Related:  Keto for Beginners: Everything You Need to Know

Keto Pumpkin Recipes

Here are a few of the yummiest keto-friendly pumpkin recipes we could find: 

pumpkin pie

Keto Pumpkin Pie

You'll Need:


  • 15 oz can of unsweetened pumpkin puree or an equal amount of fresh pumpkin puree
  • 2 large eggs
  • 1 cup heavy cream
  • ⅔ cup your favorite sweetener 
  • 1 ½ tsp spice mix
  • ½ tsp salt
  • 1 tsp vanilla extract

For the crust: 

  • 2 cups extra-fine Almond Flour
  • 2 Tbsp coconut flour
  • 2 Tbsp your favorite granulated sweetener
  • ¼ tsp salt
  • ¼ tsp xanthan gum
  • 4 Tbsp Melted butter
  • 1 large egg

Cooking Instructions:

Make the crust first:  Melt butter in a mixing bowl, then add the other ingredients. Stir with a spatula until well combined. The dough will appear dry and crumbly at first, but keep mixing until it becomes more cohesive. 

After the crust has been chilled in the fridge, roll it out with care. It will be more fragile than dough containing gluten. But once you have lined your pie pan with it, par-bake at 350 degrees for 15 minutes.

While that’s baking, mix the filling. Pour into the pre-baked shell and bake for 45 - 55 minutes, or until set.

This makes 8 servings, with 5 grams net carbs per serving. 

Pumpkin Spice Keto Cheesecake

pumpkin cheesecake

You'll Need:


  • 2 cups almond flour
  • ⅓ cups butter
  • 4 tsp Wondrose Sugar Replacer (hydrated with 1 tsp water)
  • 1 Tbsp Coconut Oil
  • 1 tsp Pumpkin spice
  • 1 tsp vanilla extract
  • ¼ tsp salt


  • 24 oz cream cheese, softened
  • 1 cup pumpkin puree
  • 1 cup Wondrose Sugar Replacer (hydrated with 1/4 cup water)
  • 3 eggs (room temperature)
  • 1 tsp pumpkin spice
  • 1 tsp vanilla extract
  • ½ tsp cinnamon
Cooking Instructions:

Preheat oven to 350 degrees. Make the crust first and press into a greased 9" pan, then bake for 10 - 12 minutes until just golden brown. Let cool for 10 minutes. Then mix the filling by beating together the ingredients slowly. Pour filling into pie shell and bake for 45 - 55 minutes or until center is almost set. Refrigerate the cheesecake for 4 hours until completely set. 

Want quick and easy to keto baked goods and snacks, visit us at Keto and Co

This makes 16 servings with 4.5 grams net carbs.  

Keto Pumpkin Pancakes Recipe

keto pumpkin pancakes

You'll Need:

  • ½ cup Keto and Co’s Pancake Mix
  • 3 large eggs, beaten
  • 2 Tbsp nut milk or water
  • 1 Tbsp oil
  • ½ cup Pumpkin puree
  • 1 tsp cinnamon
  • ¼ tsp ground ginger
  • ¼ tsp nutmeg
  • ¼ tsp allspice

Cooking Instructions:

Combine pumpkin, oil, nut milk, and eggs in a bowl. Then add ½ cup of pancake mix and spices to the wet ingredients. Let sit 30 seconds to thicken. 

Stir batter again before pouring ¼ cup onto a greased or non-stick skillet on medium-low heat. When the top edges of the pancakes are dry and firm, flip them. Cook until browned. 

Enjoy these low-carb pumpkin pancakes with sugar-free syrup and whipped cream!

Keto Pumpkin Custard

Pumpkin custard

Photo Source:

You'll Need:

  • 15 oz pumpkin puree
  • ½ cup heavy cream or coconut cream
  • 4 beaten eggs
  • ½ tsp salt
  • 2 tsp vanilla extract
  • 2 tsp pumpkin spice
  • 1 tsp pumpkin spice liquid stevia, or vanilla liquid stevia, or cinnamon stevia
  • Optional topping: Whipped Cream and sprinkle of nutmeg
Cooking Instructions:

Preheat oven 350 degrees. Mix the ingredients and pour the mixture evenly into individually-sized, greased ramekins. Bake in a water bath for 45 - 50 minutes or until a knife in the center comes out clean. Best served chilled. 

Serve on a plate inverted, or in the dish. This delicious treat has only 5 grams net carbs per serving.  

Keto Pumpkin Pie Smoothie

Pumpkin Smoothies

You'll Need:
  • ¼ cup pumpkin puree
  • ¼ cup unsweetened almond milk
  • ¼ cup vanilla or plain whey protein
  • ¼ cup coconut milk or heavy whipping cream
  • ½ tsp pumpkin pie spice
  • 1 tsp Wondrose Sugar Replacer
  • 1 Tbsp extra virgin oil or MCT oil
  • ¼ cup whipped cream or coconut cream to top

Preparation Instructions:

Blend all ingredients and pulse until smooth. Top with whipped cream and a sprinkle of cinnamon. There are 6.7 grams of net carbs in each serving. 

Related:  How to Make Your Own Low Carb Ice Cream Sandwiches 

Closing Remarks 

It appears we don’t have to be denied this season. We can enjoy the many flavors of pumpkin in a variety of delicious recipes.  

Shop keto baking mixes and snacks at Keto and Co

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