Once again we’re making our way back into pumpkin and pumpkin spice season, which is an exciting time for many. Without a doubt, pumpkin is one of the key flavors of fall, yet the vegetable has more to offer than just its taste.
Instead, pumpkin is also an especially healthy food, offering a range of health benefits and being a good source of nutrients. This includes the fiber, vitamin A and potassium that you find in pumpkin, in addition to plant-based compounds like carotenoids and phytosterols. These are also highly relevant to your health.
Pumpkin is also incredibly versatile. That versatility makes it a powerful option for cooking and is partly why you find pumpkin in both sweet and savory dishes.
With this post, I’m highlighting a range of low carb pumpkin recipes, which can help you take advantage of the taste profile of pumpkin in a (mostly) healthy way.
I’ve chosen to focus on low carb pumpkin recipes because many people do turn to a low carb or even a ketogenic diet as a way to stay healthy or lose weight. This type of diet can be powerful and it is also something that can easily be a lifestyle, rather than just a diet that you follow for a short period of time.
But, don’t worry if you’re not following a low carb diet.
All of the recipes on this list are appealing in their own right and are well worth trying. In most cases, you wouldn’t even notice that these recipes are low carb.
So, let’s dive in, shall we?
Easy Paleo Pumpkin Custard
This Easy Paleo Pumpkin Custard seriously looks like something out a magazine. Everything about it is perfect, including the jars and the vibrant color. The dessert is a perfect way to bring home the flavors of Fall, without needing a large time investment. To make things even better, the dish is dairy-free, egg-free and gluten-free. These aspects make the custard suitable for many different diet types.
Keto Roast Pumpkin and Feta Tart
This Keto Roast Pumpkin and Feta Tart would be a fantastic dish to serve a crowd. It is unusual enough to stand out, especially with the use of feta and the way the it looks on the plate. Yet, the recipe is surprisingly easy to prepare. It’s one that you might find yourself making time and time again.
Another interesting part is that pumpkin is just one of the flavors in the recipe. It’s an important flavor, but there are others present as well. This makes a nice change from recipes where pumpkin dominates all other flavors.
Keto Pumpkin Bread Loaf
One food choice that people often find themselves missing on a low carb diet is bread, but this Keto Pumpkin Bread Loaf is the perfect remedy for that issue. Not only does the bread look great (and probably tastes amazing as well), but it’s also a great way to get your fall flavors, regardless of the time of the day. I can easily imagine this bread as a fast breakfast when you’re rushing out the door or as part of a more complex lunch.
The end result of this recipe is a fairly dense loaf of bread that is a little bit like a protein bar. That’s not a bad thing though, especially if you happen to be short on time or just want something a little bit different. The author does note that you can add pistachios on top but doing so means more carbs and the end product doesn’t taste as good. Besides, if you’re a fan of pumpkin, you don’t want anything drowning out that flavor.
Pumpkin Mousse Pie
This Pumpkin Mousse Pie recipe is ideal if you want something a little more unusual. I particularly love the combination of textures. Keri mentions that the recipe was designed to offer the same combination of sweetness and pumpkin flavor that a pumpkin pie offers, without all the work. While you do bake the base for the pie, the recipe is fast and easy all around. Try it out. You won't be disappointed.
Keto Pumpkin Layer Cheesecake
This Keto Pumpkin Layer Cheesecake is an Instant Pot recipe, one that is also paleo compliant. The recipe is a little less sweet than many other cheesecake recipes, but that’s entirely a good thing. Let’s face it, cheesecakes are often excessively sweet. Toning down that sweetness allows the various flavors to be more prominent, making a more interesting dessert overall.
Pumpkin Donuts with Brown Sugar Walnut Crumble
I adore the way these Pumpkin Donuts with Brown Sugar Walnut Crumble look. They’re just so much more interesting than regular donuts. That’s not even the best bit. As Liz explains, the donuts are low-carb and gluten-free, while also being rich in flavor and extremely appealing. You do need a donut pan to make them. But trust me, with all the fantastic donut recipes out there, you should have a donut pan anyway.
Pumpkin Cookie Balls
These Pumpkin Cookie Balls are a not-too-sweet low carb option for a pumpkin-based dessert. In fact, these cookie balls are a pretty healthy all round option for a desert, averaging 65 calories a piece along with 1.1 g of protein. Their appearance is fun as well. The cookie balls end up looking like mini pumpkins. This would make them perfect for a party or some other type of event.
Pumpkin Muffins with a Cream Cheese Swirl
These Pumpkin Muffins with a Cream Cheese Swirl are another choice for any muffin lovers. They’re even keto-friendly. I’m particularly impressed with the swirl pattern. It’s a simple technique, but it makes the muffins stand out.
Low Carb Pumpkin Bagels
I’m not a huge bagel fan myself but these Low Carb Pumpkin Bagels were simply too good to pass up. Their color alone is beautiful and you could probably tell they are pumpkin-based just by glancing at them. Because of the nature of the recipe and ingredients, the author does recommend refrigerating them overnight to help retain their shape. So, if you’re going to make them, it’s best to plan ahead. Still, the end result is certainly worth the effort.
These bagels are also a good choice simply because they check so many nutritional boxes. In particular, they are free from grains and from nuts, while the author also provides paleo and dairy free options. As such, you can eat these on almost any type of diet. That’s great if you have a fussy household or deal with multiple dietary restrictions.
Pumpkin Spice Keto Latte
There's something about the flavors in a pumpkin spice latte that simply work well. So, why not try this Pumpkin Spice Keto Latte? As you can probably guess, the latte offers all of the flavors that you're familiar with, while keeping the sugar content low. The hot drink is a perfect way to treat yourself, especially on a cold day.
These Pumpkin Brownies are low-carb, sugar-free and grain-free. But, don’t worry, they still taste amazing. As Katrin explains, these brownies are a very fudge-like texture. If you’re not a fan of that style, she includes instructions to make them a bit more cake-like.
Low Carb Pumpkin Cream Cheese Muffins
These Low Carb Pumpkin Cream Cheese Muffins are a perfect choice for anyone on a low carb diet. Not only do they have a rich pumpkin flavor, but they’re also low in carbs and are surprisingly filling. Hillary mentions that her husband and kids enjoyed the muffins too. This suggests that they’re kid-friendly, which is always a bonus. They should even be popular among people who aren’t following a low-carb diet.
Pumpkin Pie Frozen Custard
For any pumpkin pie fans, this Pumpkin Pie Frozen Custard has to be tried to be believed. The dessert is perfect for the end of summer and the beginning of fall when the days are still fairly warm and the season for pumpkin flavors is just beginning. But, let’s be honest, frozen desserts can still be appealing even in the middle of fall or winter.
Now, this recipe is designed for an ice cream maker and it relies on pumpkin spice rather than pumpkin itself, so it isn’t a good choice for everyone. However, I’ve included it on this list simply because it is so appealing. Additionally, there are still some health benefits to be had, especially as the recipe makes use of eggs, cinnamon and ginger.
Pumpkin Dump Cake
This Pumpkin Dump Cake really is a recipe that you need to try for yourself. Taryn describes it as being somewhere between a crumb cake and a pumpkin pie, as the combination of flavors and textures is a little unusual. Don’t worry – unusual is entirely a good thing in this case. It’s always good to find desserts that stand out. The recipe is also incredibly easy to make and there’s nothing to stress about at all.
No Bake Pumpkin Cheesecake
If I had to pick one favorite thing about this No Bake Pumpkin Cheesecake recipe, it would have to be how pretty the cheesecakes look in the little jars. The no-bake aspect is appealing too. There are some days where you don’t want to heat up the kitchen or where you simply can’t be bothered to cook. These little delights are the solution to both of those problems.
Pumpkin Pie Ice Cream
While we’re on the subject of frozen desserts, here’s another option. This time, the recipe is for Pumpkin Pie Ice Cream. Additionally, the recipe does make use of actual pumpkin (pureed) as an ingredient. You can also make the recipe with or without an ice cream maker and the site contains instructions for either approach.
The recipe is one that might seem complicated at first but when you get down to it this ice cream is surprisingly easy to make. Just be warned, it is a very appealing treat so you may end up eating more of it than you intended to.
Pumpkin Crème Brûlée
This Pumpkin Crème Brûlée recipe looks like it should be incredibly unhealthy, but that isn’t the case at all. The crème brûlée is even suitable for many different diet types, including low carb, keto and gluten-free. Surprisingly, the recipe doesn’t use many unusual ingredients either. Most of them are ones that you will already have at hand.
Crustless Pumpkin Pie
Pumpkin pie is one of the classic recipes for fall so I had to include at least one example on the list. In this case, the recipe is for a Crustless Pumpkin Pie, so you get all of the wonderful pumpkin flavors with fewer potential areas for carbs. The lack of crust also makes this an exceptionally easy recipe to make and it only involves 5 ingredients.
So, the recipe ends up being a great option for those of us who are good cooks, as well as those who aren’t very good at following recipes. Plus, from the end product, you wouldn’t even realize that this is such a simple recipe to create.
Low Carb Layered Pumpkin Dessert
Pumpkin recipes often follow fairly familiar patterns, but not this Low Carb Layered Pumpkin Dessert. The style is unusual and works very well. I love the inclusion of four distinct layers. Each layer will have its own texture and flavor, making the dessert a delight to eat.
Creamy Pumpkin Curry
With all the pumpkin-flavored sweet treats out there, it’s easy to forget the savory options, like this Creamy Pumpkin Curry. My favorite thing about this recipe is probably the bright color, as it’s a great way to liven up a meal. Much of that color will come from the pumpkin itself but some will also be connected to the use of turmeric powder.
Regardless of where the color comes from, this recipe is amazing and is certainly worth trying out, especially on crisp nights in fall and winter.
Low-Carb Pumpkin Pie
This Low-Carb Pumpkin Pie is an interesting variation on a conventional pumpkin pie. The recipe consists of two main parts. The first is the crust, which is a small layer at the base of the pie. The other part is the filling, which you can even make (and eat) on its own. The pies are baked and only take roughly half an hour in the oven. The small serving size helps with portion control. The pies would also be a nice little treat to serve to guests.
Pumpkin Pie Chia Pudding
I had a lot of trouble picking a pumpkin recipe from this particular site because there were multiple options that could have worked equally well on this list. However, I picked the Chia Pumpkin Pudding mostly because chia seeds have been pretty popular lately and chia puddings are a pretty healthy and tasty option normally. Adding pumpkins into the mix just makes the pudding that much better.
Another plus is that this is a very simple recipe to make. It also doesn’t use all that many ingredients and you’ll probably have most of them in your cupboard already, especially if you make other types of low carb recipes.
Keto Pumpkin Cheesecake
While there are plenty of keto cheesecakes out there, I'm particularly fond of this Keto Pumpkin Cheesecake recipe. I love the simplicity of the dessert and the way the pieces all come together. Plus, as Sam highlights, the dessert has an unusual crust - taking advantage of the flavors and nutrition of walnuts. Check the recipe out for yourself. You won't be disappointed.
Pumpkin Pie with Almond Flour Tart Crust
I’m a huge fan of how this Pumpkin Pie with Almond Flour Tart Crust looks, aren’t you? The recipe also has many advantages. For one thing, it’s low in carbs. It also has an appealing combination of ingredients. The end result is that the pie works well as comfort food and as a sweet treat, without being unhealthy. That sounds like a win-win to me. You’re also making a decent sized pie – perfect for parties or family gatherings.
Pumpkin Cheesecake Mousse
My favorite thing about this Pumpkin Cheesecake Mousse is the way that it looks visually, although I have to admit that the flavor seems like it would be wonderful as well. The recipe itself just involves a handful of ingredients and is extremely easy to create, as you’re mostly just blending everything together.
The end result is the mousse that you see in the image, which really is everything that mousse should be and a welcome break from chocolate mousse that seems to be everywhere. Besides, it’s pumpkin season, so pumpkin-flavored everything really is a must.
Low Carb Keto Pumpkin Pancakes
Pancakes are always a family favorite, so why not try something different like these Low Carb Keto Pumpkin Pancakes? I’m particularly fond of the way that these look like regular pancakes, but they still involve pumpkin and are suitable for keto dieters. What’s not to love? I imagine using these pancakes as a way to get into the fall spirit. Of course, you could have them any time of the year if you wanted to.
Chia Pumpkin Pudding
When making these lists, I typically try not to include the same dish more than once. But, this Chia Pumpkin Pudding is an exception to that rule, mostly because it is very different than the previous chia pudding that I mentioned. As the image shows, this recipe also has the advantage of working for people on a Paleo diet, as well as for those who are avoiding dairy products and grains.
Beyond all of those benefits, the recipe is surprisingly healthy and even the whipped cream is healthy, as it isn’t whipped cream in the traditional sense.
Mini Low-Carb Pumpkin 'Cheesecakes'
Low-carb cheesecakes come in many different styles. These Mini Low-Carb Pumpkin 'Cheesecakes' are another example. While they look more complicated than the previous recipe, that’s not really the case. Neither recipe requires baking and they both produce small cupcakes with a rich pumpkin flavor.
This recipe is the smaller one, just producing 6 cheesecakes, the size of the one in the image. That would be a perfect amount for small families. You could also double the recipe if you wanted more cupcakes.
Healthy Pumpkin Pancakes
Pancakes have always been one of my favorite options for breakfast but most of the time they aren’t an especially healthy choice. These Healthy Pumpkin Pancakes are an exception to that rule, as they manage to be low in calories and are free from refined sugars too.
However, the really impressive thing about these pancakes is that they also manage to be high in fiber and protein. High protein is a great option for breakfast food, because it means that the pancakes are going to keep you feeling full for much longer than regular food would. Besides, don’t they just look amazing on the plate?
Low Carb Pumpkin Cheesecake
If you’re fond of desserts, you’re going to love this Low Carb Pumpkin Cheesecake. The contrast of bright orange and chocolate makes the whole thing look stunning – and we haven’t even got to the good part yet. Not only is this recipe low-carb, but it’s also gluten-free and vegan-friendly. As a result, it would suit a wide group of people.
While the taste and texture won’t be exactly the same as a traditional cheesecake, you don’t have anything to worry about. You might even find that you like this style better.
Paleo Pumpkin Waffles
Speaking of breakfast foods, these Paleo Pumpkin Waffles are another choice, especially for those of you that prefer waffles to pancakes. The one catch here is that the recipe does require a waffle iron but that was pretty much a given and if you like waffles, you’re going to have a waffle iron.
Based on the recipe, the waffles seem like they would be fairly easy to make and most of the ingredients are fairly common as well. You don’t have to be Paleo to eat these waffles either, as most Paleo food ends up tasting good to just about everyone.
Low Carb Pumpkin Bars with Cream Cheese Drizzle
I love the way that pumpkin lends itself to savory recipes and to sweet ones. These Low Carb Pumpkin Bars with Cream Cheese Drizzle fall into the sweet category, but they’re not excessively sweet either. Instead, you end up with pumpkin bars that are perfect as a snack or a treat after dinner.
Pumpkin Pie Protein Smoothie
Protein smoothies can be great for pretty much any time of the day and this Pumpkin Pie Protein Smoothie are no exception to that rule. Personally though, I think this smoothie would be just right for breakfast and the perfect way to get your day going on a good note. Besides, the flavor is much more interesting than what you typically find with protein smoothies and is a must for any pumpkin lover.
On a side note, the author does also offer the nutritional information for this recipe if this is something that you tend to pay close attention to.
Pumpkin Cheesecake Bars
Here’s another dessert recipe for you to try out Pumpkin Cheesecake Bars. The bars look exactly like the name suggests they should. I love the pumpkin puree in the filling. It makes the bars look so much more interesting. This recipe is particularly suitable for guests, as you make 20 servings. Don’t worry if that sounds like a lot – the cheesecake bars will be thoroughly enjoyed.
Pumpkin Soup with Curry and Coconut
Beyond just roasting pumpkin, there tend to be relatively few low carb dinner recipes that take advantage of pumpkin flavors. However, this Pumpkin Soup with Curry and Coconut is a good savory choice. I really love the flavors in this particular recipe, especially as curry and coconut tend to work together really well anyway.
I always imagine this type of recipe as an entrée in the dead of winter but, really, it is something you could prepare any time of the year. And, the soup is a perfect example of the fall flavors that so many of us love.
Low Carb Pumpkin Cheesecake Bites
If you want something a little different, what about these Low Carb Pumpkin Cheesecake Bites? The style is similar to keto fat bombs, making these a source of healthy fats. The bites may also win over anyone who isn’t a pumpkin fan. Jennifer even mentions that she loves the recipe, but doesn’t like any of the more traditional pumpkin options, like pumpkin pie.
Turkey Sausage, Kale and Pumpkin Soup
While we are on the topic of soups, have you ever noticed how almost all pumpkin soups tend to rely on a creamy texture? Well, that isn’t the case with this Turkey Sausage, Kale and Pumpkin Soup. Here, pumpkin doesn’t really influence the texture of the soup and it is just one flavor of many.
That’s not a bad thing though and you’re getting a pretty hearty soup with a number of healthy ingredients. In many ways, the soup may end up being more satisfying than the traditional creamy pumpkin soup. Besides, it can be nice to try something different every once in a while.
Microwave Pumpkin Custard
Pumpkin-based desserts are often similar to one another. That makes this Microwave Pumpkin Custard a refreshing change. As Kristen explains, the custard tastes like the filling to a pumpkin pie. It is also low in calories, making it a good treat for anyone watching their weight. Because the recipe is made in the microwave, it is incredibly fast and easy. You’re looking at just 6 minutes from start to finish, which includes the prep time.
Pumpkin Pie Bars
These Pumpkin Pie Bars would make the perfect dessert option for after dinner, especially if your dinner included one of the soups above. As the author notes, this is a dessert, so it’s still relatively high in calories and relies on fat rather than carbs for richness. That’s not a bad thing and honestly fat tends to be demonized and isn’t nearly as bad as most people assume.
Besides that, you’ll often notice that desserts that rely on fat tend to be more satisfying than those that do not. So, you end up eating less overall and most of the time you won’t end up craving another slice soon after you are done.
Low Carb Pumpkin Pie
This Low Carb Pumpkin Pie would be perfect for so many situations. It has a smooth and creamy texture, with that familiar pumpkin pie flavor. Many people wouldn’t even realize that it is a low-carb recipe. The recipe is also very flexible. You can choose which low-carb pie crust you use based on your own preferences. Most low-carb food blogs will have at least one such recipe, so you’re spoiled for choice.
Roasted Pumpkin, Spinach and Feta Quiche
I love this Roasted Pumpkin, Spinach and Feta Quiche. Quiches are such a versatile dish. You can serve them as part of dinner or take a slice or two to work the next day. This particular quiche even freezes well, making it a good choice indeed. You can also control the thickness of the quiche by choosing the size of the dish that you use.
Low Carb Slow Cooker Pumpkin Custard
Here’s another custard recipe to try - Low Carb Slow Cooker Pumpkin Custard. It follows a different style than the previous example, but that’s not a bad thing. This time, the recipe is made in a slow cooker and it produces 6 servings. The custard seems like it would be ideal for serving as dessert. Any leftover would taste pretty good too.
Pumpkin Pie Cupcakes
This final entry to the list is another type of snack that you might be familiar with: Pumpkin Pie Cupcakes. I love the way that these ones are presented in the image because they really are so seasonal. However, you don’t have to wait until Christmas to make them. Instead, they are the perfect fall snack or treat. The small size of the cupcakes is also very appealing, although you could also use larger muffin cups if you wanted to.
Want to Improve Your Health?
Better health starts in the kitchen, with the food that you eat and the meals you prepare. Getting the best outcomes involves making good choices about the food and the ingredients that you use.
Check out my recommended products to see where you can get started.
Of all these recipes, what ones do you want to try the most? Please let me know in the comments below.