Pumpkin Spice And Everything Keto-Nice

As fall approaches, the pumpkin-craze has officially begun.

If you are a lover of everything pumpkin, like so many of us, the temptation to indulge is very real. Many of you may be struggling to fit these delicious tastes of the season into your ketogenic lifestyle. Let me help you.

Eating pumpkin is good for your circulation and is loaded with fiber, potassium, and vitamin C; however, it does contain some natural sugars (5 grams per serving or ½ cup) so as hard as it is, enjoy these pumpkin treats a few times a week maximum. Let’s get started! 

Keto-Pumpkin Spice Coffee Creamer

  • ¼ cup unsalted butter, melted
  • ¼ cup coconut oil
  • ¼ cup pumpkin puree
  • ¼ cup heavy cream
  • ¼-½ tsp pumpkin pie spice
  • Stevia to taste

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

Pumpkin Cheesecake Mousse

  • 16 oz cream cheese at room temp
  • 15 oz canned pumpkin
  • 2 cups heavy cream
  • ¼ tsp salt
  • 2 tsp pumpkin pie spice
  • 1-2 tsp stevia (pumpkin stevia)
  • 1 tsp vanilla extract

With a mixer, blend cream cheese and pumpkin until smooth. Add the rest of the ingredients and blend until whipped and fluffy, about 5 minutes. Taste and adjust sweetener as needed. Pipe into serving glasses and top with cacao nibs. Best if chilled for one hour before serving.

Pumpkin Spice Whip

  • 1 cup heavy whipping cream
  • 8 oz cream cheese, softened
  • ¼ cup pumpkin puree
  • 1 tsp vanilla
  • ½ tsp pumpkin pie spice
  • Stevia to taste
  • Optional: Lily’s chocolate chips

Whip heavy whipping cream until it forms stiff peaks in mixing bowl amd set aside. In a separate bowl, add cream cheese, pumpkin puree, pumpkin pie spice, vanilla, and Stevia and mix on medium speed until smooth. Add cream cheese mixture to the whipped cream and mix on medium speed until fluffy. Add a small amount Lily’s chocolate chips to top. Best if kept in refrigerator overnight.

Pumpkin Spice Keto Pancakes

  • 3 large eggs
  • ½ cup unsweetened coconut milk
  • ½ tsp vanilla extract
  • Stevia to taste
  • ½ cup canned pumpkin
  • 3 TBSP coconut flour
  • ½ tsp cinnamon
  • ½ tsp baking soda
  • ¼ tsp salt
  • Coconut oil for grease

Preheat cast iron skilled and use generous coconut oil to grease. In a large bowl, combine eggs, coconut milk, vanilla, sweetener, 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. Do not over mix. Place ¼ cup of the batter to form pancake in the hot coconut oil. Cook for 5 minutes or until the pancakes bubble in the middle. Flip and cook another 3 minutes or until lightly browned. Top with butter… yep just butter.

Pumpkin English Muffin

  • 2 TBSP coconut flour
  • ¼ tsp baking powder
  • Pinch sea salt
  • Pinch cinnamon
  • 2 TBSP canned pumpkin
  • 1 Large egg
  • ⅓ Cup almond/coconut milk

Combine all dry ingredients and mix well.  In separate bowl, combine the pumpkin, egg, and milk and whisk well. Pour wet mixture into to dry until both are blended well. If you wanted to make this in the microwave, grease a bowl and pour batter into it and microwave for 3 minutes or until center comes out clean. To use the oven, spray in oven safe container and bake for 15 minutes or until center clean with a fork/toothpick.  This recipe makes one muffin. You can make large quantity and freeze if wanted!

Savory Pumpkin Soup

  • 1 cup coconut milk
  • 2 cups chicken bone broth
  • 5 cups baked pumpkin or 2 cans pumpkin
  • 1 tsp garlic powder
  • 1 tsp ground cinnamon
  • 1 tsp dried ginger
  • 1 tsp nutmeg
  • 1 tsp paprika
  • Sea salt and pepper to taste
  • coconut yogurt/sour cream to top

Place soup pan over medium heat, add the coconut milk, broth, pumpkin, and spices. Stir to combine and let the mixture simmer for 15 minutes. Use an immersion blender and blend for one minute until smooth. If soup is too thin, simmer on medium/low heat until thickens. Top with coconut yogurt or sour cream. Optional: add pasture raised ham, turkey, pork or beef sausage to make a hearty meal.

Pumpkin Alfredo Sauce

  • 6 TBSP butter
  • 2 cloves garlic, minced
  • 1 cup pumpkin puree
  • ⅛ tsp nutmeg
  • ⅔ cup heavy whipping cream
  • ½ cup fresh grated Parmesan
  • 1 TBSP fresh chopped parsley

Melt butter over medium-low heat. Stir in garlic and cook for about one minute. Add heavy cream, Parmesan, pumpkin and nutmeg. Stir until sauce is heated through and cheese is melted. You may need to add approx ¼ -½ cup water to make consistency you desire. Serve over Shirataki noodles or spaghetti squash noodles and top with fresh Parmesan cheese and parsley.

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