30 Keto Pumpkin Recipes to Savor All Autumn Long

·9-min read

Admit it, you’ve been planning to leave keto behind come fall. You’ve stayed on track (well, for the most part) for months now, but there’s just no way you’re going to willingly miss out on pumpkin pie, pumpkin bread, pumpkin soup and well, everything else you love starring your favorite gourd. But what if we told you that you can still devour all your seasonal favorites—without ditching your diet? With these 30 keto pumpkin recipes in your back pocket, it’ll be easier than you think.

RELATED: 50 Amazing Pumpkin Recipes to Make All Fall Long

Is Pumpkin Keto?

Keto is a low-carb, high-fat, high-protein diet plan. Ideally, those on keto should only consume 20 to 50 grams of carbs per day to keep the body in ketosis (that’s how your body will burn fat for energy). Luckily, pumpkin is fair game on keto. This beloved autumn treat has 4 grams of carbs per ½-cup serving, as well as 15 calories and 1 gram of protein. That’s about half as many carbs as those in the same amount of butternut squash or acorn squash. And it blows starchy sweet potato out of the water, which has about three times the carbs.

Pumpkin, considered a superfood by some due to its fiber content, potassium and high vitamin A and C counts, is famous for being used in creamy fall soups, moist breads and muffins and a ton of drool-worthy desserts. But it’s also a great salad topper (as are its seeds, called pepitas), and it’s a nutritious fruit that deserves a spot in your grilled cheeses, quesadillas, chilis, party dips and beyond. Bonus: Pumpkin purée can be a great vegan substitute for butter, oil and egg in baked goods. The more you know.

Read on for some of our favorite keto pumpkin recipes of the season.

The Best Keto Pumpkin Recipes

1. Pumpkin Soup in Mini Pumpkin Bowls

  • Time Commitment: 1 hour and 30 minutes

  • Why We Love It: vegetarian, special occasion-worthy

Sure, it’s the cutest appetizer you and your guests have ever seen. But it’s soul-warming and hearty enough to enjoy solo too. Pile on the baby kale, Parm and pepitas.

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2. Roasted Pumpkin and Brussels Sprouts with Poached Eggs

  • Time Commitment: 45 minutes

  • Why We Love It: <10 ingredients, beginner-friendly, dairy free, gluten free

You say dinner, we say breakfast. Just avoid the carby Yukon potatoes if you’re strictly keto. (Your kids, on the other hand, will be happy to go ham on the spuds.)

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3. Pumpkin Seeds

  • Time Commitment: 50 minutes

  • Why We Love It: <10 ingredients, sheet pan recipe, beginner-friendly, make ahead

Oh, pepitas. No salad is complete without your crunch. Plus, you’re chock-full of iron, zinc, calcium and magnesium and mind-blowingly simple to prepare.

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4. Pumpkin Chicken Curry

  • Time Commitment: 40 minutes

  • Why We Love It: Instant Pot recipe, high protein, low carb, crowd-pleaser

All you need to pull this savory stunner off is a pressure cooker and a handful of pantry staples. (But if you don't have an Instant Pot, you can make it on the stove or in your Crockpot instead.)

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5. Roasted Pumpkin and Sage Grilled Cheese

  • Time Commitment: 10 minutes (plus roasting time)

  • Why We Love It: <10 ingredients, kid-friendly, beginner-friendly

The fried egg in this sammy offers some extra protein, as does the mozz. Snag a bag of your favorite low-carb bread and voilà: It’s keto.

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6. Whipped Ricotta with Roasted Pumpkin

  • Time Commitment: 45 minutes

  • Why We Love It: <10 ingredients, crowd-pleaser, beginner-friendly, low carb

Trust us, this appetizer won’t last long at your Halloween party. Scoop it up with sliced veggies or low-carb crackers. Or heck, dump it onto a bowl of pasta. We won’t tell.

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7. Roast Pumpkin, Spinach and Feta Salad

  • Time Commitment: 35 minutes

  • Why We Love It: crowd-pleaser, <10 ingredients, beginner-friendly

Psst: The dressing is a delicious honey-spiked balsamic vinaigrette. Believe us: You’ll want to put it on everything.

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8. Healthy Pumpkin Muffins

  • Time Commitment: 35 minutes

  • Why We Love It: crowd-pleaser, make ahead, low carb

Meet your new favorite keto breakfast, courtesy of coconut flour, almond flour and zero-calorie sweetener. Your morning cup of coffee will love the company.

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9. Turkey Pumpkin Chili

  • Time Commitment: 50 minutes

  • Why We Love It: high protein, gluten free, one pot, dairy free, low carb

Pro-tip: Smashing the pumpkin chunks against the pot will make the chili super creamy. We’ll take extra sour cream on ours, please.

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10. Roasted Pumpkin Spinach Salad with Maple Pumpkin Dressing

  • Time Commitment: 40 minutes

  • Why We Love It: vegetarian, Paleo-friendly, beginner-friendly

Want to get this make-ahead lunch as low-carb as possible? Skip the sliced apple. (And make up for it with extra goat cheese.)

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11. Savory Pumpkin Dip

  • Time Commitment: 5 minutes

  • Why We Love It: no cook, make ahead, crowd-pleaser, <10 ingredients, <30 minutes

Destined for Thanksgiving cocktail hour. Trade the crackers in for crudités (or low-carb crostini) if you’re on keto.

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12. Baked Pumpkins with Spinach, Mushrooms and Cheese

  • Time Commitment: 2 hours

  • Why We Love It: vegetarian, special occasion-worthy

Isn’t it just the cutest vegetarian dinner you ever did see? Instead of using baguette, substitute low-carb bread or keto croutons.

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13. Paleo Pumpkin Bread with Fresh Rosemary

  • Time Commitment: 1 hour

  • Why We Love It: gluten free, dairy free, low carb, crowd-pleaser, make ahead

Helloooo, fall. Believe it or not, you won’t miss the super sugary pumpkin loaf from your local bakery this sweater season. Promise.

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14. Vegan Pumpkin Curry

  • Time Commitment: 35 minutes

  • Why We Love It: vegan, low sugar, dairy free, crowd-pleaser

Gluten-free, Paleo, Whole 30—this half-hour wonder checks all the boxes. Skip the sweet potato and replace it with more pumpkin or butternut squash if you want to save yourself a few extra carbs.

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15. Instant Pot Pumpkin Soup

  • Time Commitment: 20 minutes

  • Why We Love It: Instant Pot recipe, Paleo-friendly, low carb, <10 ingredients, <30 minutes

You’re only 20 minutes away from the warm and fuzzies, so fire up Netflix and snuggle into your favorite spot on the couch. Did we mention the soup freezes like a charm?

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16. Roasted Pumpkin Hummus

  • Time Commitment: 1 hour and 25 minutes

  • Why We Love It: <10 ingredients, vegan, beginner-friendly

If you’re serving a crowd, top the hummus with pomegranate seeds, pepitas, hemp hearts or even edible flowers. If you’re eating it alone, feel free to tackle it plain straight from the bowl.

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17. No-Bake Pumpkin-Pecan Pie Paleo Bites

  • Time Commitment: 1 hour and 15 minutes

  • Why We Love It: <10 ingredients, no bake, Paleo-friendly, crowd-pleaser

It turns out that dates and pecans make a killer crust for creamy pumpkin-maple filling. But be careful: These paleo bites are dangerously poppable.

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18. Instant Pot Crustless Pumpkin Pie

  • Time Commitment: 40 minutes

  • Why We Love It: crowd-pleaser, Instant Pot recipe, <10 ingredients, low sugar

You’ll never have to scoop the filling out of Mom’s signature dessert for the sake of your diet again. Don’t skip the homemade whipped cream.

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19. Healthy Keto Pumpkin Spice Latte Recipe

  • Time Commitment: 5 minutes

  • Why We Love It: <30 minutes, <10 ingredients, beginner-friendly

Because it just wouldn’t be right if we let you go the whole season without a PSL. Luckily, with monk fruit sweetener on your side, you can have one on the daily.

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20. Keto Pumpkin Pie

  • Time Commitment: 1 hour and 5 minutes

  • Why We Love It: <10 ingredients, crowd-pleaser, special occasion-worthy

How’d she pull off a keto pie crust, you ask? Almond flour, butter and brown sugar substitute. Ta-da.

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21. Low-Carb Healthy Pumpkin Bars with Cream Cheese Frosting

  • Time Commitment: 30 minutes

  • Why We Love It: crowd-pleaser, gluten free, low carb

You won’t have to steer clear of the dessert table with these on the menu. Even better? They’re ready in 30 minutes. Yeah, we’ll be whipping these up through December.

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22. Low-Carb Keto Pumpkin Cookies

  • Time Commitment: 30 minutes

  • Why We Love It: low carb, crowd-pleaser, gluten free

These sugar-free gems will last in the freezer for two to three months, meaning you can have a taste of fall in the dead of winter. They’d also fit right in at your Halloween party.

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23. Paleo Pumpkin Freezer Fudge

  • Time Commitment: 3 hours

  • Why We Love It: <10 ingredients, vegan, dairy free

Almond butter saves the day in this sweet treat, which is rich with dates, canned pumpkin and pumpkin pie spice.

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24. Homemade Pumpkin Purée

  • Time Commitment: 40 minutes

  • Why We Love It: <10 ingredients, vegan, beginner-friendly

Want to break away from the canned stuff? All it takes is baking or boiling a pumpkin, then cubing or blending it to your liking. Yup, it’s as simple as it sounds.

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25. Keto Pumpkin Cheesecake

  • Time Commitment: 45 minutes

  • Why We Love It: crowd-pleaser, make ahead, <10 ingredients, special occasion-worthy

Meet the fluffiest, most luxurious dessert at the party. The cheesecake boasts crispy walnut crust and a pumpkin-cream cheese filling you’ll never forget.

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26. Homemade Pumpkin Chai Latte

  • Time Commitment: 10 minutes

  • Why We Love It: <30 minutes, dairy free, beginner-friendly

There’s no better way to warm your bones when the weather’s chilly. Made with real maple syrup and pumpkin purée, this sipper is surprisingly low in calories at 90 per serving. Good morning, indeed.

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27. Creamy Pumpkin Soup

  • Time Commitment: 30 minutes

  • Why We Love It: <10 ingredients, beginner-friendly, one pot

This decadent soup clocks in at about 9 net carbs per serving. Bonus points for roasting your own pumpkin to make homemade purée.

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28. Keto Pumpkin Chia Pudding

  • Time Commitment: 5 minutes (plus chilling time)

  • Why We Love It: <10 ingredients, low carb, low sugar, beginner-friendly

This dessert boasts a whopping 6.5 grams of fiber per serving, which brings the net carbs down to 3 grams. Go ahead and top it with all the keto whipped cream you crave.

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29. Keto Pumpkin Doughnuts

  • Time Commitment: 35 minutes

  • Why We Love It: gluten free, low carb, beginner-friendly

Behold: the only confection that rivals apple cider doughnuts. For finishing touches, take your pick between cinnamon-sugar or vanilla glaze.

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30. Pumpkin Truffles

  • Time Commitment: 3 hours and 30 minutes (includes chilling time)

  • Why We Love It: make ahead, low carb, low sugar

Unsweetened baking chocolate, cocoa butter, and stevia powder make the rich, chocolatey coating possible—and keto-friendly. Bookmark them for Halloween or Friendsgiving.

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RELATED: How to Cook Pumpkin and Make Pumpkin Purée in 5 Easy Steps

Taryn Pire is PureWow’s associate food editor. A former bartender and barista, she’s been writing about all things delicious since 2016, developing recipes, reviewing restaurants and investigating food trends at Food52, New Jersey Family Magazine and Taste Talks. When she isn’t testing TikTok’s latest viral recipe, she’s having popcorn for dinner and posting about it on Instagram @cookingwithpire.