40+ Keto Pumpkin Recipes | Low Carb Gluten Free | Seeking Good Eats (2024)

FAQs

Is pumpkin good for a low carb diet? ›

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.

Low-Carb Veggies

Aim for nonstarchy vegetables with less than 8 grams of net carbs per cup. Net carbs are total carbohydrates minus fiber. Broccoli, cauliflower, green beans, bell peppers, zucchini and spinach fit the bill.

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.

While traditional pumpkin pie isn't keto friendly, a slice of this crustless recipe variation has only 5 net grams of carbohydrates. Most of those who follow a ketogenic lifestyle can easily fit the carbohydrate limit of most who follow a ketogenic diet.

Rich in vitamins, minerals and antioxidants, pumpkin is incredibly healthy. What's more, its low calorie content makes it a weight-loss-friendly food. Its nutrients and antioxidants may boost your immune system, protect your eyesight, lower your risk of certain cancers and promote heart and skin health.

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.

Some vegetables with the lowest amount of carbohydrates include mushrooms, zucchini, cauliflower, lettuce, kale, and cucumbers.

Keto Net Carb Diet. On the ketogenic diet, the "net carb" is the amount of carbs in a food minus the fiber and sugar alcohol. Fiber and sugar alcohol are subtracted because the body does not fully absorb them. The keto net carb diet limits daily carbohydrate consumption to 20-50 grams to induce ketosis.

According to a 2018 review of the different types of ketogenic diet, a person should consume up to 50 grams (g) of carbohydrates per day to stay in ketosis.

What foods are off limits with keto? ›

Keto fruits by definition are low in carbohydrates. You still need to exercise portion control with most keto-friendly fruits to be within the limits of a keto diet. Keto-friendly fruits include avocados, watermelon, strawberries, lemons, tomatoes, raspberries, peaches, cantaloupe, star fruit, and blackberries.

Cauliflower pizza crust is a delicious gluten-free, low-carb and keto pizza recipe. It's a simple blend of cauliflower, eggs, cheese, and a few spices that's flattened and baked into a golden crust. Freeze it for later or top it off with fresh ingredients for a healthy dinner recipe.

Cauliflower is very low carb, and has the right consistency to make a pizza crust out of. So it is a natural base for a keto pizza crust.

The good news is, yes! Pumpkin can be keto-friendly without sacrificing flavor.

Pumpkin can be included in a keto diet in moderation due to its moderate carb content. However, it's essential to monitor portion sizes to stay within your carb limits. Incorporating pumpkin into low-carb recipes or consuming it alongside other keto-friendly foods can help maintain ketosis.

Pumpkin puree or canned pumpkin is perfectly fine. Be sure to read your labels because there is a difference between canned pumpkin and pumpkin pie filling. They stick them both in the same place in the grocery store. Pumpkin pie filling is not keto and it's full of sugar.

There are 12 grams of carbohydrates in one cup of pumpkin. Some of that carbohydrate is fiber (2.7 grams) and some is naturally occurring sugars (5.1 grams).