Pumpkin Spice for the Keto Diet

Low Carb Pumpkin Spice Recipes

It’s pumpkin spice season! Pumpkin spice lattes and Oreos and Cheerios and all kinds of things I am not supposed to eat. Pumpkin spice for the keto diet is not impossible, though — there are lots of low-carb pumpkin recipes out there, and I have two cans of pureed pumpkin in the cupboard and a refill of Swerve sweetener that just arrived in the mail.

There are a few things to ensure when you’re doing pumpkin spice for the keto diet. First, use pureed pumpkin, not pumpkin pie filling. Second, make sure your pumpkin pie spice has no sugar in it, and remember that spices have a bit of carbs! With that done… enjoy. đŸ™‚

Like my keto Thanksgiving recipe post, I’ve rounded up a few of the pumpkin spice keto recipes that look the most delicious to me. There are also lots of savoury options out there, from soups to casseroles, but fall isn’t fall without ginger and nutmeg and cinnamon and pumpkin, so I’m sticking with the sweets for now.

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Low Carb and Keto Pumpkin Spice Recipes

Pumpkin Spice for the Keto Diet: Lattes and Drinks

Keto Pumpkin Spice Latte

DIY Sugar Free Pumpkin Spice Syrup

Pumpkin Spice for the Keto Diet: Baked Treats

Keto Pumpkin Snickerdoodles

High Protein Pumpkin Muffins

Flourless Pumpkin Bread (swap the sugar for Swerve)

Keto Pumpkin Butter Cookies

Pumpkin Pie Dump Cake (use Swerve for sweetener)

Pumpkin Spice for the Keto Diet: Fat Bombs and Bites

Pumpkin Spice Fat Bombs

No Bake Pumpkin Cheesecake Bites

Pumpkin Pie Fat Bombs


And now the word ‘pumpkin’ doesn’t really look like a word to me anymore! My stomach is growling looking at these — off to make muffins! I hope you find something delicious in this recipe round up, and if you know of any more excellent low carb/keto pumpkin spice recipes, please feel free to share in the comments.

Low Carb Thanksgiving Recipes

When you think about traditional Thanksgiving recipes a lot of high carb food might come to mind: creamy potatoes, sweet pies and desserts, thick gravy, roasted root veggies… it all sounds delicious but it doesn’t fit in with a keto/low carb way of eating. My family isn’t big into the usual turkey and trimmings for Thanksgiving anyway, but it’s still nice to have that holiday vibe without compromising our lifestyle. That being said, here’s a Pinterest-sourced roundup of low carb Thanksgiving recipes!

(All images in this post are credited to the recipe pages linked below.)

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Low Carb Thanksgiving Recipes

Low Carb Thanksgiving Recipes – Main Courses

You can’t really go wrong with a nice cut of meat! This is one part of your Thanksgiving meal that probably will not need to be adjusted. You can cook a ham (so long as it isn’t drenched in honey or maple syrup), a turkey or chicken, or prime rib and as long as it isn’t glazed, stuffed, or garnished with anything high carb you’ll be fine. We even cooked a large salmon filet for Thanksgiving one year!

Low Carb Thanksgiving Recipes – Side Dishes

Gravy: Check out this brown butter cream sauce from Low Carb High Fat Recipes, or for something fancier, the ultimate keto gravy from the Keto Diet app.

Veggies: These creamy garlic Parmesan mushrooms from The Recipe Critic look phenomenal. Add in cauliflower rice stuffing from The Healthy Maven, supreme green bean casserole from The Low Carb Maven, and cauliflower roasted garlic and ricotta mash from Little Broken, and you have a delicious spread.

Rolls: Keto bread? Yep. We’ve had Dream Bread bagels and love them; they make dinner rolls too!

Low Carb Thanksgiving Recipes – Desserts

Perhaps the holy grail of low carb Thanksgiving ideas — because what’s a holiday meal without dessert?

Pumpkin cheesecake mousse from Sugar Free Mama looks super easy to make (and you can use liquid stevia and Sukrin brown sugar substitute in lots of other dessert recipes! This keto chocolate silk pie from Ruled.me is absolutely drool inducing — we use Swerve as our erythritol/stevia blend, and buy bulk almond flour from Yupik. And last but not least, keto pecan pie from Keto Connect (this is the coconut flour we use!).


With these recipes and ingredients, you can put together a fantastic Thanksgiving spread without having to fall off the low carb wagon. This food would work equally well for a Christmas dinner, or any other holiday feast, too!

Why I Quit (Most) Carbs

This summer we spent some time with my mom and her partner and were introduced to the ketogenic diet, or more commonly, ‘keto.’ I’d heard of it before and had some concept of low-carb, thanks to my parents trying Atkins when I was younger, but staying with two keto dieters for the weekend was a great crash course. While the rest of us ate sandwiches and cookies and amusement park food, they stuck with meat, cheese, and veggies.

Keto is low-carb, high-fat, so your body eventually gets used to burning fat for energy instead of carbohydrates. The ‘rules’ are fairly simple: you can have dairy, any kind of meat, veggies grown above ground, and berries. Alcohol isn’t forbidden, so you can drink wine/spirits, but it may stall your weight loss as your body will burn the alcohol before the fat. This site (and others) will explain it better than I can, in greater detail.

I was intrigued by the concept, especially the benefits my mom outlined: weight loss, of course, but also increased energy, no sugar cravings, and less hunger. I did some research during our trip, determined that it’s a lifestyle that is compatible with breastfeeding for some — for others, the body really requires carbs to produce milk — and after two weeks of craft beer and ice cream, I came home wanting a change. I love sugar and I love bread but both of those things make me feel bloated and sluggish.

So, I finished the last beer and set out on a keto adventure. I went into it woefully unprepared, despite my mom telling me I needed to handle my electrolytes — sodium, magnesium, and potassium are harder to come by on keto! I was stricken by ‘keto flu’ by day two and felt hopelessly ill for two days until I started salting everything, using a salt alternative on top of it (potassium), and shovelling leafy greens and avocados into my mouth.

Aside from being thirsty a lot that week, once I was over keto flu, I found myself feeling normal, but better. I didn’t crave sugar despite kicking it cold turkey, and I wasn’t all that hungry. Since then I have mostly felt great — a few days of amazing energy, which was especially nice, but overall, less bloated, fewer stomach issues, weight loss, and a decreased appetite. I find this way of eating fairly easy to stick with, though I cheated with two jujubes when Matt kept eating them in front of me last weekend (my favourite candy — ugh).

We generally eat simply. Breakfast for me is eggs and cheese/meat/avocado/whatever, or nuts and seeds and yogurt/milk/peanut butter/berries/whatever. Lunch is typically deli-type snacks: meat, cheese, pickles; or I’ll put together a salad. Dinner is more involved, with various keto casseroles, but often it’s just a roasted or grilled cut of meat and a side of veggies, typically roasted broccoli or cauliflower in some form. I’ve tried a few keto alternatives to ‘regular’ food — ice cream is good, bread seems not worth it until I figure out how to tweak the recipe. I’ve yet to try the pizza crust recipes out there, but they’re on my list!

I’m keeping various Pinterest boards with recipe/meal ideas going, but here’s one with my tried and true favourites. Matt is officially giving keto a try as of this week so here’s hoping it sticks and we find more great meals — and great results!