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These Keto Pumpkin Butter Cookies were inspired by my Keto Cinnamon Butter Cookies recipe.
When I shared that recipe, I had no idea that so many of you would try it, love it, and make it your own.
I have to admit I was blown away by your response to such a simple recipe.
That’s one of the reasons I decided to try to give you something just as simple now that we are nearing the holiday season.
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You’d have to be living under a rock not to have noticed that it’s officially Fall!
Yay!
I love fall, and I love all things pumpkin.
Unfortunately, we must be very careful this time of year because, as I’m sure you know, the colder weather brings sweet treats and winter clothes.
Did I say winter clothes?
Yes, yes, I did.
Why would winter clothes be an issue? Well, believe it or not, getting bundled up can cause you to gain weight.
Even the great Arnold knew this secret because word has it he would wear cut-off shirts in the winter so he could always see his abs!
I’m not saying you should wear summer clothes year-round, but don’t forget to look at your body frequently during the winter, step on a scale, and stay focused.
Keto is not a summer sport.
This is a lifestyle!
Okay, now that the pep talk is out, let’s talk about these keto pumpkin butter cookies.
These bad boys are delicious. These cookies would pair perfectly with a keto egg nog.
They are lightly pumpkin flavored.
I didn’t want to go overboard with the pumpkin because I didn’t want the carb count too high.
If you want to pack a pumpkin punch, you can always add more pumpkin pie spice, but I wouldn’t add any more pumpkin unless you have carbs to spare.
Keto Pumpkin Butter Cookies Recipe:
Keto Pumpkin Butter Cookies Ingredients:
2 Cups Almond Flour
1/2 Cup Organic Pumpkin
1 Large Egg
1/2 cup Butter
1 tsp Pure Vanilla Extract
1/2 tsp Baking Powder
1/2 tsp Pumpkin Pie Spice
1 tsp Liquid Stevia OR 1/8 tsp Stevia Powder OR 1/2 cup Stevia in the Raw, Splenda, or other Sweetener (add carbs for these)
Keto Pumpkin Butter Cookies Directions:
Pre-heat oven to 300
Add all ingredients to a mixing bowl and mix until well combined.
Roll into 27 balls and place on a sil-eco baking mat. Using a fork, press dough down lightly.
Bake for 20-23 minutes.
Allow cooling for 5 minutes.
Keto Pumpkin Butter Cookies Nutrition:
This is for 1 serving (1 cookie)
Calories: 82
Total Fat: 8g
Cholesterol: 16mg
Sodium: 34mg
Potassium: 66mg
Carbohydrates: 2g Dietary Fiber = 1g Net Carbs= 1g
Dietary Fiber 1g
Sugars: 0g (all from natural sources)
Protein: 2g
Note: Remember if you use a sweetener that adds carbs (Stevia in the Raw or Splenda), you must add that to this nutrition count.
Let me know if you try them.
I would love to hear your thoughts and how you mixed it up!
* We strive to make all recipes according to our dietary standards. Our recipes must meet the following criteria: Low Carb, High Fat, Moderate Protein, Sugar-Free (we only allow natural fruit, veggie, and dairy sugars in our diet, and very little stevia), and Gluten-Free.
Read all Ketogenic Diet Recipes Here
Prep Time5 minutes
Cook Time23 minutes
Total Time28 minutes
Ingredients
- 2 Cups Almond Flour
- 1/2 Cup Pure Pumpkin
- 1 Large Egg
- 1/2 cup Butter
- 1 tsp Pure Vanilla Extract
- 1/2 tsp Baking Powder
- 1/2 tsp Pumpkin Pie Spice
- 1 tsp Liquid Stevia OR 1/8 tsp Stevia Powder OR 1/2 cup Stevia in the Raw, Splenda, or other Sweetener (add carbs for these)
Instructions
- Preheat oven to 300
- Add all ingredients to a mixing bowl and mix until well combined.
- Roll into 27 balls and place on a greased cookie sheet. Using a fork press dough down lightly.
- Bake for 20-23 minutes.
- Allow to cool for 5 minutes.
Nutrition Information:
Yield:
26Serving Size:
1
Amount Per Serving:Calories: 82Total Fat: 8gTrans Fat: 0gCholesterol: 16mgSodium: 34mgCarbohydrates: 2gNet Carbohydrates: 1gFiber: 1gProtein: 2g
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FAQs
Yes, you can have some pumpkin on a keto diet as pumpkin contains only 7 grams of net carbs per 100 grams. As an element of comparison, broccoli, a popular keto vegetable, contains 6 grams of net carbs per 100 grams. If you keep the intake of pumpkin low enough to fit your daily macro, you will stay in ketosis.
Is canned pumpkin keto friendly? ›
Is pumpkin puree keto? Yes, and you can use it in so many delicious fall keto recipes. Make sure to get canned pumpkin puree, and not pumpkin pie filling that's high in carbs because it contains added sugar. So, 1/2 cup of pumpkin puree provides only 7g net carbs.
How many carbs are in keto butter cookies? ›
It's a super easy cookie recipe that can be piped for a pretty shape for keto spritz cookies or simply formed into regular round cookies. Only 0.8g net carbs per cookie!
Is pumpkin high in carbs? ›
Pumpkins keep for a long time when stored in a cool place. Pumpkin isn't just a delicious thing to eat, they're also relatively low in carbs (4-12 grams per 100 grams). This makes pumpkin a great seasonal low-carb alternative to starchier sides like rice, potato and pasta.
Which vegetables are not allowed in keto? ›
- Starchy Vegetables: Potatoes, peas, sweet potatoes, yams, corn, cassava, artichoke, etc. - Refined Carbs: Bread, pasta, pastries, tortilla, sandwich, etc. Due to the high-carb content of these food items, they are not keto-friendly.
What vegetables are not good on keto? ›
When it comes to vegetables, the keto rule of thumb is to avoid any veggies that grow beneath the ground. Avoid vegetables with a high starch content, as they contain the most carbs. It is best if you aim to consume around 12-15g net carbs from vegetables per day, and here are the keto diet foods to avoid: Potatoes.
Is whip cream in a can keto? ›
Yes – sort of. Reddi Whip is a form of canned whipped cream that, although it's highly convenient, is made with natural, whole-food ingredients. While it's creamy and indulgent, it only has about 2g of carbs per serving.
Can you eat sweet potato on keto? ›
The primary principle of the ketogenic diet is to consume more fat and protein and less carbs. Sweet potatoes, being a naturally high-carb food, are unfortunately not keto-friendly.
How many carbs is considered keto? ›
The ketogenic diet typically reduces total carbohydrate intake to less than 50 grams a day—less than the amount found in a medium plain bagel—and can be as low as 20 grams a day. Generally, popular ketogenic resources suggest an average of 70-80% fat from total daily calories, 5-10% carbohydrate, and 10-20% protein.
Will one cookie ruin ketosis? ›
Eating one cookie per day, even if keto-friendly, may still impact ketosis. It's crucial to consider the total carb content and ensure it fits within your daily carb limit. Moderation is key, and focusing on whole, nutrient-dense foods is recommended for sustained ketosis and overall health.
Grass-grazed raw butter may be one of the healthiest dairy products on a ketogenic diet menu. Grass-grazed raw butter is basically pure raw fat; it has zero carbs, zero sugars and zero grams of protein. As you can see, most of butters' fat is saturated.
Can you eat unlimited butter on keto? ›
Yes, practitioners say that butter is okay to consume on a keto diet because it's high in fat and low in carbohydrates. It's among the most popular sources of healthy fats, helping you meet your daily macros.
Does sweet potato or pumpkin have more carbs? ›
It's carbs where the difference lies. Potatoes have the most carbs at 20 grams per 100 gram serving. Sweet potato has 17-18 grams, and pumpkin has just shy of five, which is why it's so low-calorie. So if you're looking for carbs or calories for your baby, sweet potato and potato are your best bet.
What is healthier sweet potato or pumpkin? ›
However, if you place the two in a side-by-side comparison, sweet potato generally outpaces pumpkin in its nutritional makeup from vitamin A to fiber to protein. While pumpkin is a light, low sugar option, sweet potatoes do more heavy lifting and will ultimately feed your body more essential nutrients.
Can you eat hummus on a keto diet? ›
It's possible to eat small amounts of hummus on a keto diet with careful planning. Still, keto-friendly dips and spreads may be more satisfying. You could opt for a keto hummus that replaces cauliflower or avocado for the chickpeas to keep the carbohydrates lower and pair it with non-starchy vegetables.
How much pumpkin can I eat on keto? ›
A cup of fresh pumpkin, ¾ cup of pumpkin puree, or 1-2 servings of roasted pumpkin seeds per day should be no issue at all, as long as you account for carbs from other sources and stay under your daily limit — just make sure to avoid canned pumpkin filling, which contains tons of sugar.
Is pumpkin less carbs than potato? ›
It's carbs where the difference lies. Potatoes have the most carbs at 20 grams per 100 gram serving. Sweet potato has 17-18 grams, and pumpkin has just shy of five, which is why it's so low-calorie. So if you're looking for carbs or calories for your baby, sweet potato and potato are your best bet.
Is pumpkin good for you to Lose Weight? ›
Pumpkin is a nutrient-dense food since it is low in calories while high in nutrients. This fruit contains around 94% water and fewer than 50 calories per cup (245 grams). As a result, pumpkin is a weight-loss-friendly meal since it may be consumed in greater quantities than other carb sources.
What are the best low-carb vegetables? ›
Some vegetables with the lowest amount of carbohydrates include mushrooms, zucchini, cauliflower, lettuce, kale, and cucumbers.
