Milly Gaines
Pumpkin is generally considered keto-friendly, especially when consumed in moderation. Pumpkin is a good source of vitamins A and K, and it is low in net carbs. Pumpkin seeds, also known as pepitas, are also keto-friendly and can be eaten by themselves or added to keto meals. Pumpkin puree is a convenient way to add pumpkin to your keto diet, and it can be used in a variety of recipes, including soups, smoothies, and baked goods. However, it is important to distinguish between pumpkin puree and pumpkin pie filling, as the latter contains a lot of sugar and is not keto-friendly.
| Characteristics | Values |
|---|---|
| Pumpkin keto-friendly | Yes, within moderation |
| Carbohydrates | One cup of cooked pumpkin contains 10.6 total carbs and 7.9 grams of net carbs |
| Carbohydrates in canned pumpkin | One cup contains 8-12 grams of net carbs |
| Carbohydrates in pumpkin seeds | 15 grams of seeds contain 1 gram of net carbs |
| Vitamins | High in vitamins A and K, and water-soluble vitamins B6, B12, and C |
| Keto recipes | Pumpkin puree, soups, pies, smoothies, stir-fries, baked goods, etc. |
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What You'll Learn
Pumpkin is keto-friendly in moderation
Pumpkin is a versatile ingredient that can be boiled, steamed, roasted, stir-fried, or pureed. It is also a great ingredient for keto dieters, as it is low in carbs and contains vitamins and fiber.
Pumpkin is keto-friendly, but only in moderation. One cup of cooked pumpkin contains roughly 10.6 grams of total carbs, and 7.9 grams of net carbs. A cup of fresh, cubed pumpkin contains 7.5 grams of net carbs, while canned pumpkin puree contains around 8-12 grams of net carbs per cup. Pumpkin seeds, or "pepitas", are also keto-friendly, with a 15-gram serving providing just 1 gram of net carbs.
When cooking with pumpkin, it is important to be mindful of portion sizes and track your carb intake to ensure you do not exceed your daily limit. Pumpkin is high in vitamins A and K, which are fat-soluble vitamins. While it is safe to consume as many water-soluble vitamins as you want, it is possible to overdose on fat-soluble vitamins.
There are many keto-friendly recipes that use pumpkin, including soups, smoothies, baked goods, and desserts. Pumpkin can be used to make keto-friendly treats such as pumpkin pie, pumpkin cheesecake, low-carb pumpkin muffins, and pumpkin spice lattes. When making these recipes, it is important to use keto-approved sweeteners and flours to keep the carb count low.
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Pumpkin seeds are keto-friendly
Pumpkin seeds, also known as "pepitas", are usually cleaned and roasted with some salt before being eaten. They can be consumed on their own or as a crunchy addition to a keto meal.
A single serving of roasted pumpkin seeds, which is about 15 grams, contains just 2 grams of carbs and 1 gram of fibre, leaving you with 1 gram of net carbs. This makes pumpkin seeds an excellent keto-friendly snack that offers essential minerals like magnesium, copper, phosphorus, and zinc. They are also high in fat and moderately high in protein, so they can help you reach your daily macro goals. Just one small serving contains 7 grams of fat and 4 grams of protein.
However, it is important to note that pumpkin seeds have a relatively high carbohydrate content compared to other keto-friendly seeds and nuts. They contain approximately 13.6 grams of net carbohydrates per 100 grams. On a keto diet, where daily carbohydrate intake is typically restricted to around 20-50 grams, this quantity can consume a significant portion of your daily carb allowance, potentially pulling you out of ketosis.
Therefore, while pumpkin seeds are keto-friendly, they should be consumed in moderation to ensure that you do not exceed your carb limit.
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Canned pumpkin is keto-friendly
Pumpkin is a good source of vitamins A and K, both of which are fat-soluble vitamins. While you can consume as many water-soluble vitamins (B6, B12, and C) as you want, it is possible to overdose on fat-soluble vitamins (A, D, E, and K). Therefore, it is recommended to restrict yourself to 1-2 cups of fresh pumpkin or 1 cup of pumpkin puree even if you have more carbs to spare.
When shopping for canned pumpkin, be careful not to buy pumpkin pie filling, which is usually located near the regular canned pumpkin puree but contains a lot of sugar that will likely push you out of ketosis. You can add canned pumpkin to various keto recipes, including muffins, pies, soups, smoothies, and baked goods. To make these dishes even more keto-friendly, use keto-approved sweeteners and ingredients like almond or coconut flour and milk.
In addition to the flesh, most parts of the pumpkin, including the seeds, are edible and keto-friendly. Pumpkin seeds, also known as "pepitas," are often roasted and salted before being eaten as a snack or added to meals for crunch. They are high in fat and moderately high in protein, making them an excellent snack for keto dieters trying to reach their daily macro goals.
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Pumpkin puree recipes
Pumpkin is a keto-friendly vegetable with low carbs and a healthy dose of fibre. Pumpkin seeds, also known as pepitas, are also edible and can be roasted with salt to make a crunchy keto snack.
When shopping for canned pumpkin, be sure to buy pure pumpkin puree and not pumpkin pie filling, which is full of sugar. Canned pumpkin is a convenient alternative to fresh pumpkin, as it retains all the flavour and vitamins while maintaining a low amount of net carbs.
Keto Pumpkin Bread
This moist, low-carb bread is made with almond flour or almond meal and canned pumpkin or homemade pumpkin puree, and has fewer than 3 net carbs per slice. To make it vegan, use flax eggs instead of regular eggs. For the sweetener, you can use granulated erythritol, a monk fruit blend, or Splenda.
Pumpkin Meatballs
Pumpkin puree can be added to cauliflower mash to make it extra creamy. This mash pairs well with meatballs as a keto-friendly main course or appetiser.
Keto Pumpkin Cheesecake Mousse
This sugar-free, gluten-free, and low-carb dessert is made with cream cheese, pumpkin puree, heavy cream, pumpkin pie spice, and vanilla extract. To make it dairy-free, swap the cream cheese for vegan cream cheese and use dairy-free whipped cream made with canned coconut milk.
Pumpkin Puree Fudge
This dairy-free fudge is made with just two ingredients: pumpkin puree and coconut butter.
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Pumpkin pie and other baked goods
Pumpkin is generally considered keto-friendly, but it should be consumed in moderation as it is not a no-carb food. Pumpkin is a versatile ingredient that can be boiled, steamed, roasted, pureed, or baked. It is often used in pies, soups, drinks, and baked goods.
Pumpkin puree can be used in a variety of keto-friendly recipes, including soups, sauces, smoothies, and baked goods. To make a keto-friendly pumpkin puree, cook the pumpkin until soft and then blend it with a keto-friendly liquid such as heavy cream, coconut milk, or butter. This adds richness and creates a creamy texture. Pumpkin puree can also be used in baked goods, such as keto-friendly pumpkin pie. When making pumpkin pie, it is important to use a keto-friendly sweetener to maintain the expected sweetness of the pie. Additionally, almond or coconut flour can be used as a low-carb alternative to traditional flour.
Pumpkin seeds, also known as "pepitas," are another keto-friendly option. They are typically cleaned and roasted with salt before being eaten as a snack or added to meals. A 15-gram serving of roasted pumpkin seeds contains just 1 gram of net carbs, making them an excellent low-carb snack that provides essential minerals like magnesium, copper, phosphorus, and zinc. They are also high in fat and moderately high in protein, making them a nutritious addition to a keto diet.
When incorporating pumpkin into a keto diet, it is important to be mindful of portion sizes and track carb intake to ensure that carb consumption does not exceed one's keto limits. Pumpkin is high in vitamins A and K, which are fat-soluble vitamins. While it is safe to consume as many water-soluble vitamins as desired, it is possible to overdose on fat-soluble vitamins, so moderation is key.
Is Poke Keto-Friendly?
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Frequently asked questions
Yes, pumpkin is keto-friendly and low carb.
One cup of cooked pumpkin contains roughly 10.6 total carbs. If you're looking at net carbs, there are 7.9 grams in a cup of cooked pumpkin and 7.5 grams in a cup of fresh, cubed pumpkin. Canned pumpkin puree contains around 8-12 grams of net carbs per cup.
You can add keto-friendly ingredients like heavy cream, coconut milk, or butter to your pumpkin puree to create a creamy base for soups and sauces. You can also use it as a filling for keto-friendly desserts like pumpkin cheesecake or low-carb pumpkin muffins.
You can make a pumpkin avocado breakfast smoothie by blending pumpkin puree with ripe avocado, unsweetened almond milk, and vanilla protein powder. You can also make keto-friendly cheesy pumpkin cauliflower bites by coating steamed cauliflower florets in a mixture of pumpkin puree and cream cheese, sprinkling them with grated parmesan, and baking them until golden and crispy.
Yes, canned pumpkin is a convenient way to consume pumpkin on keto. Just make sure to buy plain pumpkin puree and not pumpkin pie filling, which contains a lot of sugar.
