Is Pumpkin Low Carb?

Pumpkin is known for it’s low calorie, low fat, high-fiber content. But is pumpkin low carb? It’s an important question because so many people are finding success with a low-carb lifestyle. Sticking with that is hard not just during the holidays, but all year-round. Thankfully, pumpkin is here to help!

Pumpkin puree itself is very low in carbs! For a half-cup serving, it’s got just 50 calories, 8 net carbs, and 1 g of protein. That makes it a quality add-in for smoothies and baked goods. In fact, you can sub in pumpkin for butter, oil, or eggs in many recipes! Check out our full substitution guide for exact ratios.

In addition, the fiber content and digestive benefits in pumpkin puree can help offset digestive issues people can experience when on a ketogenic diet.

The key to keeping pumpkin low-carb is using recipes that don’t add a bunch of sugar. Here are some great low-carb recipes that will have you enjoying pumpkin all year long:

1. Low-carb salted caramel pumpkin smoothie: This smoothie combines almond milk, pumpkin puree, and avocado with vanilla protein powder and sugar-free flavor syrup for a treat you may have not thought was possible on a low-carb diet!

• ¼ cup Farmer’s Market Organic Pumpkin Puree
• 1 cup almond milk
• 2 Tablespoons Torani Sugar-Free Salted Caramel syrup
• 1 scoop vanilla protein powder
• ¼ avocado
• 4 ice cubes

2. Keto Pumpkin Cream Cheese Muffins: These muffins are so creamy and moist, and subbing coconut and almond flour keeps them low-carb. 

• 1/2  cup  butter softened
• 2/3  cup + 1 tbsp granulated erythritol sweetener, like Swerve
• 4  eggs large
• 3/4  cup Farmer’s Market Organic Pumpkin Puree
• 1  tsp  vanilla extract
• 1 1/2  cup  almond flour
• 1/2  cup  coconut flour
• 4  tsp  baking powder
• 2 tsp pumpkin spice, see notes
• 1/2  tsp  salt
• 8 oz cream cheese, softened

1. Preheat the oven to 350°F. Grease a muffin pan, or line with paper muffin cups.
2. In a large mixing bowl, cream the butter and 2/3 cup 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, pumpkin spice, and salt. Break up any lumps of almond flour or coconut flour.
6. Add the dry ingredients to the wet ingredients, and stir to combine. Divide the batter into the prepared muffin tins.
7. In a small mixing bowl, stir together the softened cream cheese and 1 tbsp of sweetener. Add a generous tablespoon of softened cream cheese mixture to each muffin. Use the tip of a butter knife or a toothpick to swirl the batter and the cream cheese together.
8. Bake for 20 – 25 minutes, or until a toothpick inserted into the center of the loaf comes out clean.

3. Keto Pumpkin Spice Latte: A little pumpkin puree and spices mixed with bulletproof coffee makes for a delicious way to start your day off right!

For regular brewed coffee

• 1 cup brewed coffee
• 2 tbsp heavy cream
• 1 tbsp Farmer’s Market Organic Pumpkin Puree
• 1 tsp pumpkin pie spice mix (see notes)
• 1/2 tsp vanilla extract
• 2 tsp granulated sweetener (or more to taste)

For espresso or cold brew concentrate

• 1/4 cup espresso or cold brew
• 3/4 cup unsweetened almond milk
• 2 tbsp heavy cream
• 1 tbsp Farmer’s Market Organic Pumpkin Puree
• 1 tsp pumpkin pie spice mix
• 1/2 tsp vanilla extract
• 2 tsp granulated sweetener (or more to taste)

For bulletproof latte

• 2 tbsp butter, MCT oil, or coconut oil (optional)

1. In a small saucepan over medium heat, combine coffee, cream and/or milk, spices, vanilla extract, and sweetener.
2. Whisk until well combined, and heat until steaming.
3. Optionally, add additional butter, MCT oil, or coconut oil, and blend together using an immersion blender.

4. Low Carb Pumpkin Mug Cake: Table for one! This recipe makes the perfect single-serving dessert, and you only have one dish to clean after. Make sure to use a wider mug, like a large latte mug, for even cooking.

5. Keto Pumpkin Bread: Pumpkin bread is a healthy, filling snack and this is a great way to make it low carb.