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 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 has no sugar in it, and remember that spices have a bit of carbs! With that done… enjoy. ­čÖé

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.

Eat This: Apple Buttermilk Custard Pie

We’ve been heading out of town to do our grocery shopping — our budget just could not handle in-town prices, and with the cost of gas so low it’s worth it for the cheaper prices even though it’s a three-hour commitment at minimum. I’ve spent a little more on food so far but unlike my $30/4 item local hauls, the fridge is actually stuffed full of food every week, which is good to see. But! But. I have leftovers like crazy because we have so many options.

Last weekend I took inventory of the things that needed to be eaten ASAP, which included a pie crust leftover from the onion tart recipe, part of a box of buttermilk from Matt’s cake baking efforts, and three sad Granny Smith apples because I’m the only one who ┬álikes green apples in this house. Duly noted.

My method of dealing with leftovers is simple — freeze them, or turn them into something else by Googling for a recipe that incorporates everything. That’s how I ended up with this apple buttermilk custard pie.

Apple Pie

Here’s the recipe, another one from Cooking Light. In this case I think the ‘light’ aspect comes from cutting the pie into tenths rather than eighths (which is surprisingly hard to do, at least for this mathematically-challenged blogger). I didn’t change much in the recipe, other than only using three apples. It just meant that the pie was a bit less full than it’d be with the full amount.

When you bake this, after adding the crumb topping, it will puff up like crazy in the oven. I was envisioning the same issue Matt had with his cake — it expanded enough that it dripped out of the pan, creating a smoky disaster — but it all stayed contained within the pie plate. Once you take it out to cool it will deflate, so don’t worry.

This pie is totally worth the effort. It’s sugary, but the buttermilk gives it a creamy, tangy taste, and the apples add tartness too — I imagine it would’ve been even better with more fruit! I think that this recipe would probably work well with different fruit, too, if you aren’t an apple fan.┬áNext time I’ll make a homemade crust to really step it up a notch.

Eat This: Caramelized Onion Tart

I use CookSmarts for our meal planning most of the time — it’s rare that we don’t eat a CS dinner! I definitely appreciate not having to think very hard about what we’re going to eat, Monday to Thursday, and it provides lunch leftovers more often than not. Our freezer is packed with soups, patties, and other easy to thaw lunch options for Matt and M, which means less money spent eating out and more healthy food for the family.

Fridays usually call for Friday Night Meatballs (and when they don’t, it’s because we’re doing something else that typically involves food). That leaves weekends open for anything new we want to try, or to soothe Matt’s meat and potato cravings. If I’m on cooking duty and I’m totally stuck for ideas, I’ll often search through Cooking Light’s recipes — they’re all relatively balanced, and if the low-fat ingredients give me pause I just sub in something less artificial.


So that’s how I ended up ┬ámaking this onion tart! We had a bag of onions in the pantry and pie crusts are inexpensive. I subbed in fresh rosemary instead of thyme, and used the mozzarella we already had in the fridge rather than buy Swiss. It was crazy easy to make and looked really impressive, like I had slaved over a hot stove for ages.

We had it with a green salad on the side, and it was far more filling than I expected. I took a wedge to work the next day for lunch and it was just as good, cold.


My recommendation? Unless you’re tied to the whole ‘light’ aspect of Cooking Light, a bit more feta would be good. I couldn’t really taste it. But other than that, A+!

In the Kitchen

Last Saturday we experienced a strange turn of the tables — Matt had to work all day, and I had no plans. I had the whole house to myself for the majority of the day, and while I probably should have tidied or done laundry or something productive in that kind of way, I decided to make a triumphant return to the kitchen I’d been ignoring for ages. I knew Matt would only be able to take a short dinner break and thought it’d be nice for him to come home to something homemade, already cooked, rather than try to figure out how to feed both of us after spending a weekend day at work.

Pineapples were on sale at the grocery store and I’ve been really wanting pineapple salsa lately, so I threw together a batch of it — it’s really, really easy (recipe here). This time I used a red pepper because the green peppers available were tiny and gross, and a sweet onion because the red onions available were HUGE… and gross. #smalltownproblems

I texted Matt a picture of me eating it with Scoops and he was back at the house for a snack break within 15 minutes.

Then for dinner I used the fresh salsa to make chicken enchiladas (this recipe, but I used flour tortillas, made less food and accidentally left it under the broiler too long). Along with it I threw together cilantro rice because we had so much leftover cilantro (Martha’s recipe, but I had no lime left over so I used lemon).

For dessert, an amalgamation of totally unhealthy Kraft products (and this makes a HUGE cheesecake, FYI).

I basically spent my entire afternoon in the kitchen, but it was worth it to feel like I was actually doing something worthwhile! Now, if I can find free Saturdays every week, and an empty kitchen… ­čÖé