All things KETO and PUMPKIN


That means it is 100% acceptable to be pumpkin crazy!!! Pumpkin is loaded with fiber, potassium, and vitamin C; however, it does contain some natural sugars (5 grams per ½ cup) so limit your pumpkin intake to only a few times a week. Here are my go to keto-friendly pumpkin recipes!! 


What You’ll Need:

  • 1/4 cup unsalted butter, melted

  • 1/4 cup coconut oil

  • 1/4 cup pumpkin puree

  • 1/4 cup heavy cream

  • 1/2 tsp pumpkin pie spice

  • liquid stevia to taste

Find my pumpkin pantry staples here!


Whisk together all ingredients and store in a sealed container in the fridge. Add 1-2 tbsp to your coffee or tea as needed.


What You’ll Need:

  • 16 oz cream cheese at room temperature

  • 15 oz canned pumpkin

  • 3 cups heavy cream

  • 1/2 tsp salt

  • 2 tsp pumpkin pie spice

  • 2-4 tsp liquid stevia 

  • 2 tsp vanilla extract

  • 1 cup pecans, chopped (divided into 5 portions)

Find my pumpkin pantry staples here!


TO MAKE PUMPKIN FILLING: With a mixer, mix cream cheese and pumpkin until smooth in a bowl. Add 2 cups heavy cream, salt, pumpkin pie spice, 2 tsp of stevia and 1 tsp of vanilla extract into the bowl and mix until whipped and fluffy, about 5 minutes. Taste and adjust sweetener & spices as needed. Chill in the fridge for one hour before serving.

TO MAKE WHIPPED CREAM: With a mixer, whip the remaining 1 cup of heavy cream, 2 tsp of stevia and 1 tsp of vanilla extract to desired fluffiness. Serve immediately or store in the freezer until ready to assemble the parfaits.

TO ASSEMBLE PARFAITS: Fill each parfait glass with 1/2 cup of the pumpkin filling, then 1 tbsp of whipped cream, then 1 portion of pecans, next layer then another 1/2 cup of the pumpkin filling and finally top with 2 tbsp of whipped cream. Sprinkle with pumpkin pie spice and serve! 

pumpkin spice keto pancakes

What You’ll Need:

  • 3 large eggs

  • 1/2 cup unsweetened coconut milk

  • 1/2 tsp vanilla extract

  • liquid stevia to taste

  • 1/2 cup canned pumpkin

  • 3 tbsp coconut flour

  • 1/2 tsp cinnamon

  • 1/2 tsp baking soda

  • 1/4 tsp salt

  • 1/4 cup coconut oil 

Find my pumpkin pantry staples here!


Preheat skillet to medium heat and add coconut oil to melt. In a large bowl, combine eggs, coconut milk, vanilla, stevia and pumpkin. Mix well. In a separate bowl, combine coconut flour, cinnamon, baking soda and salt. Slowly fold the flour mixture into the wet mixture to combine. Be careful not to over mix. Place 1/2 cup of the batter forming a pancake in the skillet. Cook for 5 minutes or until the pancakes bubble in the middle. Flip and cook another 3 minutes or until lightly browned. Top with ghee or butter. 

Microwave Pumpkin English Muffin

What You’ll Need:

  • 2 tbsp coconut flour

  • 1/4 tsp baking powder

  • Pinch salt

  • Pinch cinnamon

  • 2 tbsp canned pumpkin

  • 1 large egg

  • 1/3 cup almond or coconut milk

Find my pumpkin pantry staples here!


Combine all dry ingredients and mix well in a small bowl.  In a separate bowl, combine the pumpkin, egg and milk and whisk well. Pour the wet mixture into to dry ingredients until both are blended well. Grease a ramekin with coconut oil and pour batter into it. Microwave for 3 minutes or until center comes out clean. Top with almond butter or a poached/fried egg! OPTIONAL: I like to put mine in the toaster oven to get it crispy!

Spicy Pork and Pumpkin Soup

What You’ll Need:

  • 1 cup coconut milk

  • 2 cups chicken broth (bone broth is preferred!)

  • 2 cans pumpkin

  • 1 tsp garlic powder

  • 1 tsp ground cinnamon

  • 1 tsp dried ginger

  • 1 tsp nutmeg

  • 1 tsp paprika

  • 1 lb spicy pork sausages (sugar-free, casings removed)

  • salt and pepper to taste

  • sour cream to top (optional)

Find my pumpkin pantry staples here!


Place large saucepan over medium heat, add the coconut milk, broth, pumpkin and spices. Stir to combine and let the mixture simmer for 15 minutes. In the meantime, heat a skillet on medium-high heat, add the spicy pork and brown until cooked fully. Once the soup is done simmering, use an immersion blender and blend soup for one minute until smooth. If soup is too thin, simmer on medium heat until it thickens. Stir in the cooked pork and top with sour cream, if desired. 

Looking for more CKL Recipes? Make sure to grab a copy of my new book with 75 Clean Keto recipes for all occasions!!