Are you looking for a delicious and easy keto dessert that will satisfy your sweet tooth? If so, you will love these keto pumpkin pinwheels, also known as keto tikvenik or keto pumpkin strudel. These are low carb, sugar free, and gluten free versions of the traditional Bulgarian pastry made with filo dough and pumpkin filling. They are soft, moist, and bursting with pumpkin flavor and crunchy walnuts. You can enjoy them as a snack, a breakfast, or a dessert with some whipped cream or sugar free icing on top.
You don’t need to proof it or knead the keto dough, just make it in the blender, roll it out into thin sheets, and spread the filling over them.
I created this recipe because I’m a Bulgarian living in the UK for over 12 years and I miss eating tikvenik, which is one of my favorite pastries from back home. I’ve seen some keto pinwheels recipes that look similar to tikvenik, but none of them was the same. That’s why I decided to make my own low carb version of this classic treat. I hope you enjoy it as much as I do.
If you are ready to make these delicious keto pumpkin pinwheels, let’s get started!
Ingredients for Keto Pumpkin Pinwheels
To make these keto pumpkin pinwheels, you will need the following ingredients:
Keto Filo Pastry Dough
- 2 cups of mozzarella cheese
- 2 tablespoons of coconut flour
- 1/2 tablespoon of psyllium husk
- 1 medium egg
Keto Pumpkin Pinwheels Filling
- 1/2 cup of walnuts
- 1 cup of pumpkin puree
- 1/2 cup of melted unsalted butter
- 2 tablespoons of swerve (erythritol)
- 1 teaspoon of cinnamon
These ingredients are easy to find and affordable. You can buy them at your local grocery store or online. You can also use different types of cheese, flour, sweetener, or spices if you prefer. However, these may affect the taste, texture, and nutrition of your keto pumpkin pinwheels. You can also use a vegan or dairy-free cheese alternative if you have any dietary restrictions.
The amounts and measurements of these ingredients are enough to make 24 keto pumpkin pinwheels. You can adjust them according to your desired serving size and yield.
If you have all the ingredients ready, let’s move on to the directions for making the keto filo pastry dough.
Oh, are you wandering why I am using walnuts and Psyllium Husk in this recipe? There are several reasons. Read below!
Walnuts: The Brainy Seed
Walnuts are the seeds of a tree that belongs to the Juglandaceae family. They have a hard shell that protects a soft, wrinkled kernel that resembles a human brain. This is not a coincidence, as walnuts have many benefits for brain health. Walnuts are rich in omega-3 fatty acids, antioxidants, and other nutrients that can improve memory, cognition, mood, and prevent neurodegeneration. Walnuts also contain melatonin, a hormone that regulates sleep cycles and helps the brain rest and repair. Walnuts can also lower blood pressure, cholesterol, and inflammation, which are all risk factors for heart disease and stroke. Walnuts have been used for medicine, food, and divination by the ancient Greeks and Romans, who believed that they were a gift from the gods.
They also developed a theory called the doctrine of signatures, which stated that plants that look like certain body parts can heal those parts. For example, walnuts can heal the brain, carrots can heal the eyes, and kidney beans can heal the kidneys. This theory was popular until the 17th century when modern science proved it wrong. However, some of the plants that were used based on this theory turned out to have real benefits for the body parts they resembled. Walnuts are one of them, as they have been shown to support brain health by scientific studies.
Psyllium Husk: The Adaptable Seed
Psyllium husk is the outer layer of the seeds of a plant called Plantago ovata, which belongs to the Plantaginaceae family. It is a source of soluble fiber that can absorb water and form a gel-like substance in the gut. Psyllium husk is mainly used as a laxative, as it can soften stools and make them easier to pass. Psyllium husk can also relieve constipation, diarrhea, irritable bowel syndrome (IBS), hemorrhoids, and anal fissures. Psyllium husk can also lower blood sugar, cholesterol, and triglycerides levels, which can prevent diabetes and heart disease.
Psyllium husk has been used for thousands of years in traditional medicine systems such as Ayurveda and Unani. It was also known as ispaghula or isabgol in Arabic and Persian languages. Psyllium husk was introduced to Europe in the 16th century by traders and explorers who brought it from India. Psyllium husk became popular as a natural remedy for various digestive disorders. Psyllium husk does not look like any particular body part, but it does have an amazing ability to adapt to different conditions in the gut. Psyllium husk can swell up to 20 times its original size when mixed with water, which makes it effective for both constipation and diarrhea. Psyllium husk can also act as a prebiotic, which means it can feed the good bacteria in the gut and improve the immune system.
Directions for Low Carb Pumpkin Pinwheels
To make these keto pumpkin pinwheels, you need to follow these steps:
Making the Keto Filo Pastry Dough
- Heat up your oven to 180°C (356°F) and line a baking sheet with parchment paper.
- In a blender, combine the mozzarella cheese, coconut flour, psyllium husk, sweetener and egg. Blend for a few minutes until you have a smooth and sticky dough. You don’t need to let it rise or knead it.
- Divide the dough into two equal portions and place them on a lightly floured surface. Roll out each portion into a thin rectangle, about 30 x 18 cm (12 x 7 inches).
Making the Keto Pumpkin Pinwheels Filling
- Put the walnuts in a blender and pulse a few times until they are coarsely chopped. You don’t want to over-blend them or they will turn into a paste.
- Add the pumpkin puree, melted butter, swerve, and cinnamon to the blender and blend until well combined and smooth. You should have a thick and creamy filling for your pinwheels.
Assembling and Baking the Keto Pumpkin Pinwheels
- Spoon half of the filling over the first dough sheet, spreading it evenly along the long edge.
- Carefully roll up the dough sheet from the long edge, forming a tight log. Pinch the ends to seal the filling inside.
- Place the log on the prepared baking sheet and bake for 15 to 20 minutes or until golden and crisp.
- Repeat the same process with the second dough sheet and the remaining filling.
- Cut each log into 12 slices and serve them warm or cold.
These are the directions for making keto pumpkin pinwheels. You can also watch this Keto Pumpkin Pinwheels YouTube video here to see how I make them step by step. I hope you find these directions easy and helpful. 😊
Nutrition Facts for Low Carb Tikvenik
One of the best things about these keto pumpkin pinwheels is that they are low in carbs, sugar, and gluten, but high in fat, protein, and fiber. They are perfect for anyone who follows a keto, low carb, or gluten free diet. They are also suitable for diabetics, as they have a low glycemic index and do not spike blood sugar levels.
The recipe makes 24 pinwheels, so each pinwheel has the following nutritional values:
- Calories: 87
- Fat: 7.8 g
- Protein: 2.8 g
- Total carbs: 2.2 g
- Net carbs: 1.2 g
- Fiber: 1 g
These keto pumpkin pinwheels are not only delicious and easy to make, but also nutritious and satisfying. They can help you meet your keto goals and enjoy a sweet treat without guilt. I hope you find these nutrition facts useful and informative.
Storage and Reheating Instructions for Keto Pumpkin Pinwheels
If you have any leftovers of these keto pumpkin pinwheels, you can store them in an airtight container in the refrigerator for up to 3 days or in the freezer for up to 3 months. To reheat them, you can use the microwave or the oven.
- Microwave: Place the pinwheels on a microwave-safe plate and cover them with a damp paper towel. Microwave them for 30 seconds or until warm. You may need to adjust the time depending on your microwave power and the number of pinwheels you are reheating.
- Oven: Preheat your oven to 180°C (356°F) and line a baking sheet with parchment paper. Place the pinwheels on the prepared baking sheet and bake them for 10 minutes or until golden and crisp.
You can also enjoy these keto pumpkin pinwheels cold, as they are still soft and moist. They make a great snack or breakfast on the go.
These are the storage and reheating instructions for keto pumpkin pinwheels. I hope you find them useful and convenient.
Notes for Keto Pumpkin Pinwheels
Here are some additional notes that you may find useful when making these keto pumpkin pinwheels:
Variations and Substitutions
You can customize these keto pumpkin pinwheels according to your taste, availability, or dietary needs. Here are some ideas for variations and substitutions:
- You can use cream cheese instead of butter for a creamier filling, or add some nutmeg or cloves for extra spice.
- You can use almond flour instead of coconut flour for a nuttier flavor, or use flax eggs instead of eggs for a vegan option.
- You can use pecans, almonds, or pistachios instead of walnuts for a different crunch, or use applesauce, mashed banana, or sweet potato puree instead of pumpkin puree for a different fruit flavor.
You can serve these keto pumpkin pinwheels with some whipped cream or sugar free icing on top for a decadent dessert. You can also sprinkle some chopped walnuts or pumpkin seeds over them for some crunch and extra nutrition. You can also serve them with some fresh fruit, yogurt, or coffee for a complete breakfast or snack.
Ratings and Reviews
If you try these keto pumpkin pinwheels, please leave a rating and a review below. I would love to hear your feedback and suggestions. You can also share your photos on Instagram and tag me @coachrallurus
I can’t wait to see your creations.
Other Keto Pumpkin Recipes You May Like
If you love these keto pumpkin pinwheels, you may also like these other keto pumpkin recipes that I have on my blog. They are all low carb, sugar free, gluten free, and delicious. They are perfect for enjoying the flavors of fall without breaking your keto diet.
- Keto Pumpkin Puree: This is a simple and easy recipe for making your own keto pumpkin puree at home. You only need a fresh pumpkin, some water, and a blender. You can use this keto pumpkin puree for making pies, cakes, muffins, soups, and more. You can also freeze it for later use.
- Keto Roasted Pumpkin: This is a savory and satisfying recipe for roasting pumpkin in the oven. You can enjoy this keto roasted pumpkin as a dessert or a snack.
- Keto Pumpkin Mousse: This is a light and fluffy recipe for making a keto pumpkin mousse. You can whip up this keto pumpkin mousse in minutes and chill it in the fridge until ready to serve. You can top it with some whipped cream or sugar free chocolate chips for a decadent dessert.
- Keto Pumpkin Spice Cheesecake Bites: These are bite-sized treats that combine the flavors of pumpkin and cheesecake in a keto-friendly way.
These are some of the other keto pumpkin recipes that you may like. You can check them out on my blog and let me know what you think. I hope you enjoy them as much as I do.