A Seasonal Connection

It’s that time of year again when the air turns crisp, sweaters emerge from the back of the closet, and the scent of pumpkin spice seems to waft from every corner. Fall is my favorite season, and, like many of you, I’ve always been drawn to anything pumpkin-related. But when I decided to embrace the keto lifestyle, I was worried I might have to give up my beloved pumpkin-flavored treats. After all, pumpkins are starchy, right? However, much to my delight, it turns out you can enjoy pumpkin on keto — and do it deliciously! I’ve been experimenting with some keto-friendly pumpkin recipes, and I can’t wait to share them with you.

So, whether you’re in the mood for something sweet or savory, I’ve got you covered with keto-friendly pumpkin recipes that will satisfy your cravings without breaking the carb bank. Ready to dive in? Let’s get cooking!

Recipe 1: Keto Pumpkin Pancakes

Nutritional Information (Per Serving):

• Calories: 120
• Fat: 10g
• Protein: 4g
• Total Carbs: 6g
• Fiber: 3g
• Net Carbs: 3g

Ingredients:

• 1/2 cup canned pumpkin puree (unsweetened)
• 2 large eggs
• 1/4 cup almond flour
• 2 tbsp coconut flour
• 1/2 tsp baking powder
• 1/4 tsp pumpkin pie spice
• 1/2 tsp cinnamon
• Pinch of salt
• 1/2 tsp vanilla extract
• 1 tbsp melted butter or coconut oil
• Low-carb sweetener of choice (optional)
• Butter or coconut oil for frying

Instructions:

1. In a large bowl, whisk together the pumpkin puree, eggs, vanilla extract, and melted butter (or coconut oil).
2. In a separate bowl, mix the almond flour, coconut flour, baking powder, pumpkin pie spice, cinnamon, and salt.
3. Slowly add the dry ingredients to the wet ingredients, stirring until combined. If you prefer your pancakes on the sweeter side, add your preferred low-carb sweetener.
4. Heat a non-stick pan or griddle over medium heat and grease lightly with butter or coconut oil.
5. Pour about 2-3 tablespoons of batter onto the pan for each pancake, spreading them slightly. Cook for 2-3 minutes on each side or until golden brown.
6. Serve with a pat of butter and a drizzle of sugar-free syrup for the ultimate breakfast treat.

Recipe 2: Creamy Keto Pumpkin Soup

Nutritional Information (Per Serving):

• Calories: 180
• Fat: 15g
• Protein: 4g
• Total Carbs: 8g
• Fiber: 3g
• Net Carbs: 5g

Ingredients:

• 1 cup pumpkin puree (unsweetened)
• 2 cups chicken or vegetable broth
• 1/2 cup heavy cream
• 2 cloves garlic, minced
• 1 small onion, diced
• 1/2 tsp ground ginger
• 1/2 tsp ground cinnamon
• 1/4 tsp nutmeg
• Salt and pepper to taste
• 2 tbsp olive oil or butter
• Optional toppings: roasted pumpkin seeds, sour cream, or crispy bacon bits

Instructions:

1. Heat olive oil or butter in a large pot over medium heat. Add the diced onion and garlic, sautéing until soft and fragrant.
2. Stir in the pumpkin puree, ginger, cinnamon, and nutmeg, and cook for another minute to let the spices bloom.
3. Pour in the chicken or vegetable broth and bring the mixture to a simmer. Let it cook for 10-15 minutes, stirring occasionally.
4. Blend the soup using an immersion blender (or transfer to a regular blender) until smooth and creamy.
5. Stir in the heavy cream, season with salt and pepper, and adjust spices if needed.
6. Serve hot with your choice of toppings, such as roasted pumpkin seeds, a dollop of sour cream, or even crispy bacon bits for an extra flavor boost.

Recipe 3: Keto Pumpkin Cheesecake Bars

Nutritional Information (Per Serving):

• Calories: 200
• Fat: 18g
• Protein: 4g
• Total Carbs: 6g
• Fiber: 2g
• Net Carbs: 4g

Ingredients:

Crust:

• 1 1/2 cups almond flour
• 1/4 cup melted butter
• 1/4 cup powdered allusol
• 1 tsp cinnamon

Filling:

• 1 cup pumpkin puree (unsweetened)
• 8 oz cream cheese, softened
• 1/4 cup powdered allusol
• 2 large eggs
• 1 tsp vanilla extract
• 1 tsp pumpkin pie spice
• 1/2 tsp cinnamon

Instructions:

1. Preheat the oven to 350°F (175°C) and line an 8×8-inch baking dish with parchment paper.
2. Make the crust: In a medium bowl, mix almond flour, melted butter, powdered erythritol, and cinnamon until crumbly. Press the mixture evenly into the bottom of the prepared baking dish.
3. Bake the crust for 10 minutes, then remove and set aside.
4. Prepare the filling: In a large bowl, beat the cream cheese until smooth. Add in the pumpkin puree, powdered erythritol, eggs, vanilla, pumpkin pie spice, and cinnamon. Mix until well combined.
5. Pour the filling over the pre-baked crust and smooth the top with a spatula.
6. Bake for 30-35 minutes or until the cheesecake bars are set and the edges start to pull away from the pan.
7. Allow to cool completely before slicing into bars. Refrigerate for at least 2 hours before serving for the best texture.

Keto Diet Tips for Success

Staying on track with keto can sometimes feel like you’re navigating through a maze of temptation, especially when the holiday season comes around. But with the right mindset and a few handy tricks, you can absolutely stick to your low-carb plan and reap the benefits. Here are a few tips I’ve found to be game-changers:

When starting out on keto, it’s easy to become overwhelmed with all the “rules.” But remember, it’s about finding what works best for you. Some people thrive on strict tracking, while others may prefer a more intuitive approach after getting into the groove.

The key to success on keto is perseverance. There will be days when you want to throw in the towel and dive face-first into a pile of breadsticks. Trust me, I’ve been there! But what helps me is remembering my “why” — whether that’s improving my health, feeling more energetic, or just proving to myself that I can stick with something that’s good for me. Having a strong reason for doing keto can be a huge motivator, especially when the going gets tough.

Remember, you got this!