Keto Roasted Pumpkin Dessert
Soft, sweet, and cinnamon-spiced, this 3 ingredient keto roasted pumpkin dessert is like soft, candied pumpkin bites fresh from the oven. Warm, comforting, and low carb. It’s the easiest fall treat you’ll ever make.
No flour. No crust. Just pure pumpkin, sweetener, and cozy spice. It’s a unique Thanksgiving dessert that’s easy to prep, impossible to mess up, and totally sugar free.
Each serving has just 25 calories, 4.6g net carbs, and 1.4g fiber, making it a clean, sugar-free dessert you can feel good about.
Why You’ll Love This Recipe
- Only 3 ingredients, nothing weird
- Naturally sweet pumpkin flavor
- Warm spice and baked caramel edges
- Totally dairy free, gluten-free, sugar-free, and low carb
- Dessert, not a side dish (I promise!)
- Makes a perfect no-fuss Thanksgiving dessert
- Impresses without needing crusts, flours, or baking skills
Ingredients
- Pure pumpkin – fresh, sweet, and low carb
- Granulated sweetener – like Swerve or Stevia for that candy finish
- Cinnamon – cozy spice that brings it all together
Watch how I make this in minutes! It’s like we’re cooking side-by-side in my kitchen!
Instructions
- Wash your pumpkin well and pat dry. Slice in half, scoop out the seeds, then cut into thick wedges with the peel on.
- Sprinkle with sweetener and cinnamon (or pumpkin pie spice). Toss to coat evenly.
- Lay the pieces on a parchment-lined baking tray. Bake at 400°F (200°C) for 25–30 minutes or until golden and fork-tender.
- Let it sit a few minutes. Serve warm or room temp.
Expert Tips
- Keeping the peel on helps the slices hold shape while roasting and you can eat around it or peel it off after if you like!
- Choose sugar pumpkins or kabocha for the best sweet flavor
- Avoid Halloween carving pumpkins. They’re too watery
- Use granulated sweetener. It caramelizes better than powdered
- Don’t skip parchment. It prevents sticking and makes cleanup easy
- Let it rest 5 minutes after baking for best caramel edges
- Holiday Hosting Tip: Roast a double batch and serve it warm with whipped cream or sugar free maple drizzle. It’s a cozy and unexpected Thanksgiving dessert your guests will remember.
Ingredient Swaps
- Swap cinnamon for pumpkin pie spice, nutmeg, or allspice
- Use erythritol, Stevia, or monk fruit – all work
- Add a drizzle of sugar-free maple syrup for extra fall vibes
Storage Tips
- Store in an airtight container in the fridge up to 3 days
- Freeze in portions up to 1 month. Reheat in oven or air fryer for best texture
What to Serve With
- Top with whipped cream, cream cheese frosting or a scoop of Keto Pumpkin Fluff
- Pair with a Pumpkin Spice Latte
Conclusion
This roasted pumpkin dessert has been in my life since childhood. Only now I made it keto, sugar free, and easier than ever. It’s soft, sweet, and cinnamon-kissed with caramel edges that taste like fall in every bite.
You don’t need flours, crusts, or mixers. Just pumpkin, sweetener, and a sprinkle of spice.
I’ve been keto since 2019 and lost 50 lbs with cozy recipes like this. If you try it, tag me and show me your favorite way to serve it!
FAQ
Q: Is this roasted pumpkin sweet or savory?
A: It’s sweet! This is a dessert, not a side. Think pumpkin pie without the crust—caramelized, spiced, and spoonable.
Q: Can I use canned pumpkin?
A: Not for this one! You need fresh pumpkin cut into wedges or chunks. Canned puree won’t caramelize.
Q: Can I prep this ahead of time?
A: Yes! Roast a batch, store in the fridge, and reheat in the oven. Tastes just as amazing the next day.
More Cozy Keto Pumpkin Desserts
- Try my no-bake mini pumpkin cheesecakes – cozy, creamy, and portion-controlled
- Whip up the Keto Pumpkin Spice Latte Mug Cake – fast and full of fall flavor
- Need creamy comfort? My 5-Ingredient Pumpkin Mousse has your back
More keto pumpkin recipes here – all sugar free, gluten free, and full of fall flavor.
3 Ingredient Keto Roasted Pumpkin Dessert (Sweet & Easy)
Equipment
Ingredients
- 2.5 lbs (1 ⅐ kg) Pumpkin
- 4 teaspoons Swerve (granulated) (or sweetener of choice)
- 4 teaspoons Ground Cinnamon
Watch the Video Instructions
Instructions
- Wash your pumpkin well and pat dry. Slice in half, scoop out the seeds, then cut into thick wedges with the peel on.2.5 lbs Pumpkin
- Sprinkle with sweetener and cinnamon (or pumpkin pie spice). Toss to coat evenly.4 teaspoons Swerve (granulated), 4 teaspoons Ground Cinnamon
- Lay the pieces on a parchment-lined baking tray. Bake at 400°F (200°C) for 25–30 minutes or until golden and fork-tender.
- Let it sit a few minutes. Serve warm or room temp.
Notes
- I used a small cooking pumpkin, about 2.5–3 lbs (1.1–1.3kg). That gave me around 2 cups of sliced pumpkin
- Kabocha or sugar pumpkins work best
- Avoid large carving pumpkins. They’re too watery
- Leave the peel on to help slices hold shape
- You can eat around the peel or remove it after roasting
Nutrition Per 1 (ONE) Serving
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