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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.
How many carbs are in keto butter cookies? ›
Keto friendly.
Only 0.8g net carbs per cookie.
What cookies can you eat on keto diet? ›
Best Recipes for Keto cookies
- Keto Chocolate Chip Cookies - You can't go into cookie recipes without mentioning the old favorite, chocolate chip cookies. ...
- Keto Peanut Butter Cookies - If your palate is looking for more than Chocolate Chip cookies, here's a nice and easy Peanut Butter cookie recipe.
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.
Can pumpkin spike insulin? ›
This means that as long as you eat a single one-cup portion of pumpkin or less, it shouldn't significantly affect your blood sugar levels. However, eating a large amount of pumpkin could drastically increase your blood sugar. As with any carb-rich food, portion awareness is key when managing blood sugar levels.
Does pumpkin have more carbs than potatoes? ›
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.
Is too much butter bad on keto? ›
The amount of butter that is OK to consume on a keto diet varies from person to person. Generally, consuming around 70-80% of your daily calorie intake from fat is recommended. One tablespoon of butter contains approximately 11.5 grams of fat, so you can calculate your daily macros based on your needs.
How many keto cookies can you eat a day? ›
We recommend one serving (two cookies) per day as your daily snack — although we won't judge if you find yourself reaching for more.
Do keto cookies raise blood sugar? ›
What makes a dessert Keto? Keto desserts are considered Keto Approved when there's ZERO SPIKE to blood sugar. This means the ingredients in the product are void of carbohydrates that raise blood sugar. If you consume food that raises blood sugar you're inhibiting the ability for the body to create Ketones.
What junk food is keto friendly? ›
If you're looking for keto-friendly fast food options, consider ordering bunless burgers or lettuce-wrapped burgers from popular chains like Wendy's, Burger King, or In-N-Out. You can also opt for low-carb burrito bowls at places like Chipotle or even indulge in egg-based breakfasts at restaurants like McDonald's.
Consuming too many carbs can kick your body out of ketosis — and it takes several days to 1 week to get back into it. In the meantime, your weight loss may be disrupted.
What is the best keto sweetener for baking cookies? ›
Want crisp keto cookies? Use erythritol based sweeteners like Swerve, Lakanto, or So Nourished. Other options will make your cookies soft and cakey. I highly recommend Swerve Brown for the best brown sugar substitute for cookies!
What vegetables are off limits on keto? ›
On the keto diet, you should restrict the consumption of starchy vegetables such as potatoes, yams, and corn.
Can you have sweet potatoes on keto? ›
Sweet potatoes, being a naturally high-carb food, are unfortunately not keto-friendly. Nutritionists believe that the high carb content in sweet potatoes cannot easily fit into keto macros, the common ratio for which is 70% fat, 25% protein, and 5% carbohydrates.
Is Miracle Whip OK for keto? ›
The only way Miracle Whip can become keto-friendly is if it is not prepared with any sugar at all. If it is sugar-free, you can use it to enhance the flavors of your vegetable, fruit, or salad dressings. Fortunately, making this condiment is not difficult, and you can easily prepare it from the comfort of your home.
What vegetables are off limits for keto? ›
Food High In Carbohydrates (Plain & Refined)
- 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 can I eat on keto? ›
Plenty of low-carb vegetable options include arugula, asparagus, bell peppers, broccoli, Brussels sprouts, cauliflower, kale, mushrooms, spinach, and tomatoes. Those vegetables provide other benefits like reducing the risk of certain chronic diseases, containing antioxidants, and providing filling fiber.
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.
Is pumpkin good for losing weight? ›
Pumpkin is low in calories and high in fiber, which may help with weight loss. Fiber can help you feel full, reduce appetite and food intake, encourage regular bowel movements, reduce blood sugar and cholesterol levels, and improve mineral absorption in the gut, all of which may benefit weight management.
