Keto Pumpkin Recipes

It can be challenging to stick to a diet this time of year, there are so many gatherings with friends and family, and so many traditional holiday meals and treats just calling your name! Plus the weather gets colder which makes us more inclined to indulge in those goodies while we are all cozied up inside with our sweaters and blankets.

Here are some delicious keto recipes that I found on RealBalanced.com, feel free to head over to this website to check out TONS of yummy keto recipes you can try. But in keeping with the Fall theme, I picked out a few of my favorite pumpkin treats (since I love pumpkin!) that you and everyone else can enjoy while staying high fat and low carb!

1. Cream Cheese Pumpkin Muffins

Serving size: 1 muffin (makes 12)

per serving: fat = 14.8g / carbs = 30.8g / dietary fiber = 28g  (net carbs = 2.8g) / protein = 4.2g / calories = 174

Muffins Ingredients:

• 4 eggs
• 1 egg white
• ½ cup (4 oz) unsalted butter
• 2 tbsp (28g) coconut oil
• 1 cup (244g) pumpkin puree
• 1 tbsp pumpkin pie spice
• 1 ½ cups (288g) golden monk fruit sweetener
• 2 tsp pure vanilla extract
• 1/2 cup + 2 tbsp (70g) coconut flour
• ¼ tsp salt
• 1 tsp baking soda
• 2 tsp cream of tartar

Filling Ingredients:

• 3 oz cream cheese, softened
• 1 tbsp (15 mL) heavy whipping cream
• 1 tbsp (12g) golden monk fruit sweetener
• ½ tsp pure vanilla extract

1. Preheat oven to 350 degrees and line muffin tin with muffin liners.
2. Melt together butter and coconut oil. To a mixing bowl, add melted butter, melted coconut oil, eggs, egg white, pumpkin puree, golden monk fruit sweetener, vanilla extract, and pumpkin pie spice and mix together using an electric mixer. Add coconut flour, salt, baking soda, and cream of tartar and mix again with an electric mixer. Spoon mixture into muffin liners*.
3. To a food processor, pulse 1 tbsp of golden monk fruit sweetener for filling until powdered.
4. To a separate bowl, combine filling ingredients and mix with a spoon until well-combined. Spoon the filling mixture atop pumpkin batter in the muffin liners. Using a toothpick, swirl filling into pumpkin mixture.
5. Bake muffins until the toothpick can be poked into the center and come out cleanly about 30-35 minutes. Serve warm and enjoy!

2. Pumpkin Cheesecake Bars

Serving size: 1 bar (makes 12)

per serving: fat = 13.7g / carbs = 11.1g / dietary fiber = 8.7g  (net carbs = 2.4g) / protein = 5g / calories = 166

Ingredients:

• 16 oz cream cheese, softened
• ¾ cup (183g) pumpkin puree
• ½ cup (96g) classic monk fruit sweetener
• 4 eggs
• 1 tbsp + 1 tsp pumpkin pie spice
• 1 ½ tsp pure vanilla extract
• ¼ tsp cream of tartar
• ⅛ tsp baking soda

1. Preheat oven to 325 degrees and line 8×8 baking pan with parchment paper.
2. In a medium bowl, using an electric mixer, whip softened cream cheese until fluffy. Add remaining ingredients and mix with an electric mixer until thoroughly incorporated.
3. Pour mixture into prepared baking pan and transfer to the oven to bake for 1 hour.
4. Remove pan from oven, loosely cover with foil, and transfer pan to the refrigerator to chill for at least 4 hours.
5. Cut into 12 bars, remove using a spatula, serve, and enjoy!

3. Pumpkin Bread

Serving size: 1 slice (makes 10)

per serving: fat = 14g / carbs = 6g / dietary fiber = 3g  (net carbs = 3g) / protein = 5g / calories = 165

Ingredients:

• 1/2 cup butter, softened
• 2/3 cup Erythritol Sweetner, (Swerve or classic monk fruit sweetener)
• 4 eggs large
• 3/4 cup pumpkin puree, canned (see notes for fresh)
• 1 tsp vanilla extract
• 1 1/2 cup almond flour
• 1/2 cup coconut flour
• 4 tsp baking powder
• 1 tsp cinnamon, divided or Cinnamon Bark essential oil
• 1/4 tsp ground ginger or Ginger essential oil 
• 1/8 tsp ground cloves or Clove essential oil
• 1/2 tsp nutmeg
• 1/2 tsp salt

1. Preheat the oven to 350°F. Grease a 9″x5″ loaf pan, and line with parchment paper.
2. In a large mixing bowl, cream the butter and sweetener together until light and fluffy.
3. Add the eggs, one at a time, and mix well to combine.
4. Add the pumpkin puree and vanilla, and mix well to combine.
5. In a separate bowl, stir together the almond flour, coconut flour, baking powder, cinnamon, nutmeg, ginger, cloves, salt. Break up any lumps of almond flour or coconut flour.
6. Add the dry ingredients to the wet ingredients, and stir to combine. (Optionally, add up to 1/2 cup of mix-ins, like chopped nuts or chocolate chips.)
7. Pour the batter into the prepared loaf pan. Bake for 45 – 55 minutes, or until a toothpick inserted into the center of the loaf comes out clean.
8. If the bread is browning too quickly, you can cover the pan with a piece of aluminum foil.

4. Pumpkin Mousse

Serving size: 1/2 cup (makes 8 servings)

per serving: fat = 15.7g / carbs = 17.1g / dietary fiber = 12g  (net carbs = 5.1g) / protein = 4g / calories = 194

Ingredients:

• ⅓ cup (64g) classic monk fruit sweetener
• 12 oz pumpkin puree
• 10 oz cream cheese, softened
• ⅓ cup (80mL) heavy whipping cream
• 2 ½ tsp pure vanilla extract
• 2 ½ tsp cinnamon, divided or Cinnamon Bark essential oil
• 1 ½ tsp ground ginger or Ginger essential oil 
• 1/16 tsp ground cloves or Clove essential oil
• ¾ tsp ground nutmeg
• ⅛ tsp ground allspice

1. To a food processor, pulse monk fruit sweetener until powdered. Set aside.
2. To a mixing bowl, using an electric mixer, mix together pumpkin puree and cream cheese until creamy and ingredients are fully incorporated.
3. To mixing a bowl of pumpkin puree and cream cheese, add powdered monk fruit sweetener, heavy cream, vanilla extract, cinnamon, ground ginger, ground nutmeg, ground allspice, and ground cloves. Mix again with an electric mixer until ingredients are well-combined and the mixture is desired mousse consistency.
4. Cover bowl with lid or plastic wrap, transfer to refrigerator and chill for 1 hour. Serve mousse chilled with cinnamon sprinkled on top.

5. Pumpkin Soup

Serving size: 1 bowl (makes 6)

per serving: fat = 4g / carbs = 9g / dietary fiber = 2g  (net carbs = 7g) / protein = 6g / calories = 89

Ingredients:

• 2 tbsp. Butter
• 1 c. Onion chopped
• 1/4 tsp ground ginger or Ginger essential oil 
• 1 Clove garlic minced or Clove essential oil
• 1 tsp. Fresh thyme or Thyme essential oil 
• ¼ tsp. Cinnamon or Cinnamon Bark essential oil
• Pinch of cayenne
• 3 c. Bone Broth
• 2 c. Pureed pumpkin
• Freshly chopped parsley for garnish

1. Heat 2 tbsp of butter in a large pot over medium-high heat.
2. Add the onions to the pot, and saute for 3-4 minutes until they become browned and tender.
3. Mix in the garlic, thyme, cinnamon and cayenne. Saute the mixture for an additional minute until the spices are fragrant.
4. Stir in 3 cups of bone broth.
5. If making your own pumpkin puree, place your pre-roasted pumpkin into a blender, and blend until smooth.
6. Add 2 cups of pureed pumpkin to the pot. Mix in salt and pepper to taste.
7. Bring the mixture to a boil, and then reduce the heat and simmer on medium-low for 20-30 minutes until the soup reaches a consistency you are happy with.
8. Serve hot or chilled with freshly chopped parsley for garnish.

6. Pumpkin Cookies

Serving size: 1 cookie (makes 17)

per serving: fat = 9.5g / carbs = 4g / dietary fiber = 2g  (net carbs = 2g) / protein = 2.4g / calories = 100

Ingredients:

• 1/2 cup Pecans, (30g)
• 1/4 cup Unsalted Butter, at room temperature
• 1/2 cup Erythritol Sweetner, (Swerve or classic monk fruit sweetener)
• 1 Egg Yolk
• 1/4 cup Canned Pumpkin
• 1 1/2 cups Almond Flour, (150g) *see notes
• 1 tablespoon Pumpkin Pie Spice
• 1/2 teaspoon Baking Soda
• 1/2 teaspoon Salt
• 1/4 cup Stevia-Sweetened Chocolate Chips

1. Heat your oven to 350°F and spread the pecans on a small baking sheet. Bake until golden brown and nutty smelling, about 10-13 minutes. Roughly chop and set aside. Line two baking sheets with parchment paper.
2. In a large bowl, using an electric hand mixer, beat the butter and sweetener and until just combined. Add in the egg yolk and pumpkin and beat for 1 minute, stopping to scrape down the sides as necessary.
3. In a separate medium bowl, stir together the almond flour, pumpkin pie spice, baking soda and salt. Add it into the pumpkin mixture and stir until well combined. Stir in 2/3 of the chocolate chips and 2/3 of the pecans.
4. Roll the dough into lightly heaping 1 Tbsp sized balls and place onto the two cookie sheets, pressing out about 1/3 inch thick, pressing the remaining chocolate chips and pecans in the tops
5. Bake until the tops look just set and the edges just begin to brown (you may need to do one pan at a time, depending on your oven size) about 13 minutes. Let cool completely on the pan.