Keto Pumpkin Recipes

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Cozy, spiced, and secretly high protein, these easy keto pumpkin recipes are pure fall comfort without the carbs. From savory soups to sweet no bake desserts, you’ll find gluten free, sugar free, and high protein options for every craving.

Many of these use cottage cheese for extra protein and creamy texture. They are perfect if you’re tracking macros or just want something more filling with pumpkin flavors. Whether you’re after low carb pumpkin breakfasts, keto pumpkin desserts, or a cozy soup on a chilly night, it’s all here.

This roundup includes:

  • Quick guides to pumpkin, pumpkin seeds, puree, and spice blends
  • Savory meals with pumpkin
  • No bake keto pumpkin desserts
  • Low carb pumpkin breakfasts and baked treats
  • Holiday favorites made sugar free

Scroll through and find your next fall favorite.

All About Pumpkin on Keto

Wondering if pumpkin fits your low carb lifestyle? These guides break down the net carbs, best uses, and hidden benefits of pumpkin, pumpkin seeds, and cozy fall spices. Perfect for keto beginners and seasoned pumpkin lovers.

Flat lay of keto pumpkin foods including soup, bread, cupcake, and mini pumpkins with text “Is Pumpkin Keto?”
Is Pumpkin Keto? Low Carb Nutrition, Net Carbs, Fall Recipes
Think pumpkins are too carby? Think again. In small portions, pumpkin fits beautifully into your macros. It’s packed with fiber, flavor, and nutrients, just 4.7 grams of carbs per ½ cup of pumpkin puree.
Read: Is Pumpkin Keto? Net Carbs, Nutrition, and Recipes
Question ‘Are pumpkin seeds low carb?’ above a bowl of green pumpkin seeds with an orange pumpkin in the background. Text reads ‘Complete Keto Guide’ with a link to CoachRallyRus.com/keto-recipes.
Are Pumpkin Seeds Keto? Net Carbs, Nutrition & Snack Tips
Crunchy, salty, and totally underrated. Pumpkin seeds have just 2.5 grams of net carbs per ounce and are loaded with magnesium, zinc, and healthy fats, perfect for keto snacking or recipe toppings.
Read: Are Pumpkin Seeds Keto? Net Carbs, Nutrition & Snack Tips
Top view of keto pumpkin puree with small pumpkins
Homemade Pumpkin Puree Recipe (Keto, Low Carb, Sugar-Free)
One ingredient. Better taste. Smooth texture. Ditch the canned stuff and roast your own sugar pumpkin for the best flavor in all your low carb bakes.
Recipe: Homemade Pumpkin Puree Recipe (Keto, Low Carb, Sugar-Free) Pin Recipe
A clear glass bowl filled with pumpkin spice blend sits on a blue cloth, surrounded by an orange-brown fabric that evokes the warmth of autumn. A small white and orange pumpkin and a yellow maple leaf are also visible, adding to the fall theme.
Homemade Pumpkin Spice Ingredients (Keto-Friendly Mix)
Warm, sweet, and sugar-free. This homemade spice blend takes 2 minutes and adds big fall flavor to lattes, mug cakes, and muffins, with zero carbs or weird fillers.
Recipe: Homemade Pumpkin Spice Ingredients (Keto-Friendly Mix) Pin Recipe

Keto Pumpkin Savory Recipes

Pumpkin isn’t just for pie. These savory keto recipes are rich, comforting, and totally sugar-free – perfect for lunch, dinner, or a cozy starter. Whether you’re dairy-free or after extra protein, you’ll find something deliciously low carb and satisfying.

A clear glass mug filled with creamy orange-colored pumpkin soup, garnished with a swirl of cream, a sprinkle of spices, and a fresh basil leaf on top. The mug is placed on a wooden board against a backdrop of a blue textured surface with an autumnal theme including an orange cloth, decorative pumpkins, and fallen leaves.
5-Minute Cottage Cheese Pumpkin Soup with Warm Fall Spices
Creamy, cozy, and ready in 5 minutes, this high protein pumpkin soup blends pumpkin puree with cottage cheese for a no-fuss, low carb meal. It’s microwave-friendly, ultra filling, and made with pantry staples like cinnamon, nutmeg, and optional broth.
Try it if: you want comfort food with no heavy cream.
Recipe: 5-Minute Cottage Cheese Pumpkin Soup with Warm Fall Spices
A vibrant orange Keto Pumpkin Soup garnished with a swirl of cream and a sprinkle of spices, served in a black bowl.
Keto Pumpkin Soup with Coconut Milk (Creamy & Easy)
This dairy-free keto pumpkin soup is the perfect cozy bowl. Made with canned pumpkin, coconut milk, broth, onion, garlic, and warm spices, it simmers into something rich and comforting. Great for meal prep, lunch, or a Thanksgiving starter.
Try it if: you need a cozy bowl without the dairy.
Recipe: Keto Pumpkin Soup with Coconut Milk (Creamy & Easy) Pin Recipe

No Bake Keto Pumpkin Dessert Recipes

No oven? No problem. These creamy, cozy pumpkin desserts come together fast with simple ingredients and no baking required. Perfect for busy nights, sweet cravings, or make-ahead treats.

A creamy and light orange-colored pumpkin mousse fluff served in a clear glass bowl, garnished with a sprinkle of dark spices, likely cinnamon or pumpkin spice blend. Two cinnamon sticks lie beside the bowl on a light marbled surface, suggesting the dessert’s flavor profile. This keto, sugar-free, and low-carb dessert is visually appealing and fits dietary restrictions.
Keto Pumpkin Fluff – Light, Whipped, Sugar Free Dessert
Fluffy, sweet, and ready in 10 minutes, this pumpkin mousse is pure fall comfort in a bowl. It’s got the rich flavor of pumpkin pie with none of the carbs or sugar.
Try it if: you love whipped desserts and need a fast fix.
Recipe: Keto Pumpkin Fluff – Light, Whipped, Sugar Free Dessert
A Cottage Cheese Pumpkin Cheesecake on a wooden surface, with one slice removed, topped with whipped cream and garnished with cinnamon sticks.
Keto Cottage Cheese Pumpkin Cheesecake No Bake, High Protein
This one’s creamy, spiced, and totally freezer-friendly. Made with cottage cheese for extra protein and smooth texture, it gives you that pumpkin pie flavor without the sugar crash.
Try it if: you want an easy, high-protein dessert that tastes like the holidays.
Recipe: Keto Cottage Cheese Pumpkin Cheesecake No Bake, High Protein Pin Recipe
A photo of 1 keto pumpkin spice cheesecake bites arranged on a table, with some whipped cream and cinnamon on top. The photo has a light white background and a small pumpkin on the side. The photo looks appetizing and festive
Creamy No Bake Pumpkin Cheesecake Bites (Keto, Mini & Easy)
Creamy, spiced, and ridiculously easy, these no bake pumpkin cheesecake bites taste like fall in a fluffy, sweet little bite. No baking, no crusts, no stress, just pure pumpkin pie flavor with a cheesecake twist.
Try it if: you love grab-and-go snacks or need a party tray hero.
Recipe: Creamy No Bake Pumpkin Cheesecake Bites (Keto, Mini & Easy)
A glass bowl filled with scoops of pumpkin cottage cheese keto ice cream, sprinkled with cinnamon, accompanied by cinnamon
Creamy Pumpkin Cottage Cheese Ice Cream (Keto, High Protein)
Creamy, spiced, and secretly high-protein, this keto pumpkin cottage cheese ice cream tastes like frozen pumpkin pie and it’s totally guilt-free.
Try it if: you want a chilly treat without the sugar crash.
Recipe: Creamy Pumpkin Cottage Cheese Ice Cream (Keto, High Protein)
A close-up image of Keto Cottage Cheese Pumpkin Balls coated in a dark powder, displayed on a white plate with one ball cut in half to show the creamy orange filling.
Keto Pumpkin Cottage Cheese Balls (No-Bake, High Protein)
Creamy, spiced, and poppable, these keto pumpkin cottage cheese balls taste like a cozy fall dessert but with no guilt.
Try it if: you want a chill-and-go treat with no baking.
Recipe: Keto Pumpkin Cottage Cheese Balls (No-Bake, High Protein)

Keto Pumpkin Bakes & Breakfasts

Warm, cozy, and secretly high protein, these pumpkin bakes are made for chill mornings and fall cravings. Because let’s be real… breakfast isn’t just about eggs.

A stack of six golden-brown pumpkin spice cottage cheese protein pancakes on a white plate, garnished with a dollop of cream and a sprinkle of spice on top.
Keto Pumpkin Spice Cottage Cheese Protein Pancakes Recipe
Fluffy, sweet, and protein-packed, these pumpkin pancakes are made with cottage cheese and coconut flour for a tender bite. No blender, no fuss, just mix, pour, and flip.
Try it if: you want a breakfast that feels indulgent but fits your macros.
Recipe: Keto Pumpkin Spice Cottage Cheese Protein Pancakes Recipe
A freshly baked loaf of Keto Cottage Cheese Pumpkin Bread is presented on a white rectangular plate. The bread has a rich, golden-orange hue indicative of pumpkin flavor, with a moist texture visible from the sliced end. It’s topped with scattered pumpkin seeds adding a contrasting green color and texture. The loaf is partially sliced, revealing its dense yet airy crumb structure. In the background, there are subtle hints of autumn decor, suggesting a seasonal theme.
Sweet Keto Cottage Cheese Pumpkin Bread (High Protein)
Soft, spiced, and just sweet enough, this gluten-free bread uses real pumpkin, cottage cheese, almond flour and warm spices for the ultimate fall slice.
Try it if: you're craving pumpkin pie vibes in loaf form.
Recipe: Sweet Keto Cottage Cheese Pumpkin Bread (High Protein)
A mug with Keto Pumpkin Spice Latte Mug Cake in it
Quick Espresso Pumpkin Cake in a Mug (Keto & Low Carb)
This single-serve espresso-spiked mug cake is like sipping a pumpkin spice latte, only you can eat it with a spoon. No flour, no dairy, no problem.
Try it if: you want a fast, cozy fix with zero prep.
Recipe: Quick Espresso Pumpkin Cake in a Mug (Keto & Low Carb)

Keto Pumpkin Holiday Treats

Sweet, nostalgic, and low carb, these festive pumpkin treats bring all the cozy vibes without the sugar. From flaky pinwheels to roasted pumpkin magic, they’re perfect for Thanksgiving, fall parties, or a quiet night in.

Sugar-free pumpkin walnut pinwheels with golden crust
Keto Pumpkin Pinwheels – Easy Low Carb Fall Dessert
Flaky, spiced, and filled with nostalgic flavor, these low carb pumpkin pinwheels are my take on Bulgarian Tikvenik. Rolled up with buttery walnuts and pumpkin puree, they bake into golden, tender spirals perfect for chilly days or festive trays (not with cream cheese frosting).
Try it if: you're craving something unique, cozy, and shareable without sugar or gluten.
Recipe: Keto Pumpkin Pinwheels – Easy Low Carb Fall 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.
3 Ingredient Keto Roasted Pumpkin Dessert (Sweet & Easy)
Soft, sweet, and cinnamon-dusted, this roasted pumpkin dish is pure comfort in a pan. No flour, no crust, just fresh pumpkin wedges baked until caramelized and golden. It’s the easiest fall dessert with just 4.5g net carbs.
Try it if: you want a nostalgic pumpkin treat that’s dairy-free and fuss-free.
Recipe: 3 Ingredient Keto Roasted Pumpkin Dessert (Sweet & Easy) Pin Recipe

Conclusion

I hope these keto pumpkin recipes bring cozy vibes and full flavor to your fall. Whether you’re in the mood for a high protein breakfast, a sugar free dessert, or a savory soup, there’s something here to make you feel nourished, not deprived.

Let me know your favorite recipe, or tag me when you make one. I love seeing what you create!

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Rally Rus profile photo

About The Author
Hi, I’m Rally!
I’m here to make keto simple, satisfying, and easy to stick to.
Since 2022, I’ve shared low-carb, sugar-free, gluten-free recipes that anyone can make, even if you’re just starting out.
All my recipes are made for busy women cooking for one or two. No weird stuff. Just real flavor without the fuss.
I hope these meals bring you comfort, confidence, and joy in the kitchen.
Let’s make keto feel good together.

Rally Rus

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