33 delectable keto pumpkin and fall recipes for all the fall feelz (2024)

FAQs

Does pumpkin break ketosis? ›

Pumpkin puree is low in carbs and a good source of fiber,” says Maggie Michalczyk, MS, RD. Plus, it's a great ingredient for keto-compliant desserts when you want something sweet and satisfying, she says.

Pumpkin loaf ingredients

The keto pumpkin loaf, when made with almond flour or almond meal and canned pumpkin or homemade pumpkin puree, has fewer than 3 net carbs per slice.

Eating fresh pumpkin is a great way to pack vitamins, minerals, and flavor into your keto diet without too much risk of dropping out of ketosis. A cup of fresh, cubed pumpkin contains around 8 grams of carbs and about 0.5 grams of fiber, leaving you with 7.5 grams of net 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.

Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs.

All types of cheese are allowed on the keto diet, as cheese is relatively low in carbohydrate, which complies with the key principle of the keto diet. The Ketogenic diet or “keto” diet is a low carbohydrate and high fat eating plan.

Pumpkin is a starchy vegetable, providing carbohydrate and the energy needed to fuel our body. As pumpkin is also rich in fibre, it keeps you feeling full for longer and reduces your urge to snack between meals. The high fibre content further promotes more regular bowel movements.

You can, maybe a slice or two here and there, but you ideally don't want to be eating too much of it. This is because a keto diet involves eating minimal carbs; less than 50g a day.

Carrots can be eaten on keto, but it may be difficult to include them regularly or in large quantities, as they contain a fair amount of carbs. Some less starchy alternatives to enjoy raw or cooked include celery, broccoli, and cauliflower.

Sweet Potatoes Aren't Okay on Keto, but Cauliflower Is

Although they're packed with vitamins, minerals, and fiber, sweet potatoes are a starchy veggie, and you should think twice about them now that you're on keto, says Dr. Herrmann. A medium sweet spud has about 20 g of carbs, according to the USDA.

Is watermelon keto-friendly? ›

Watermelon is also a keto-friendly fruit. Watermelon is full of water and low in carbohydrates compared to many other popular fruits. One cup of diced watermelon contains 11.5 grams of net carbs (the total carbs minus grams of fiber).4 Fiber per serving is 0.6 grams.

Cabbage is another great vegetable that will fit within your keto restrictions. One cup of raw cabbage provides only 2.9 grams of net carbs and 25 calories. Cabbage is also an anti-inflammatory food that is also a good source of vitamin C. Green beans are another keto-friendly vegetable.

However, if you place the two in a side-by-side comparison, sweet potato generally outpaces pumpkin in its nutritional makeup from vitamin A to fiber to protein. While pumpkin is a light, low sugar option, sweet potatoes do more heavy lifting and will ultimately feed your body more essential nutrients.

Is it good to eat pumpkin every day? You can eat pumpkin every day if you enjoy it. However, if you have kidney problems or are taking medications that affect your kidneys, talk to your doctor first before you start eating high amounts of pumpkin.

Simply put, pumpkin is a weight-loss friendly food because you can consume more of it than other carb sources — such as rice and potatoes — but still take in fewer calories. What's more, pumpkin is a good source of fiber, which can help curb your appetite.

Sugary Foods and Sweets

Sweet treats and sugary foods are a definite "no" when following a keto diet. Consuming candies, pastries, and sugary drinks leads to a quick rise in insulin levels. Elevated insulin levels hinder fat burning and encourage fat storage, making it hard to achieve and maintain ketosis.

If you're transitioning to a keto diet and wondering if you can still enjoy pumpkin seeds, the answer is yes! Pumpkin seeds are a naturally low-carb food and are excellent for you when enjoyed in moderation. Not only are pumpkin seeds low in carbs, but they also contain various beneficial nutrients.

Foods you can eat on the keto diet include fish and seafood, meat and poultry, non-starchy vegetables like bell peppers, broccoli, and zucchini, avocados, berries, nuts and seeds, eggs, high-fat dairy products, olive oil and other oils, and high-cocoa chocolate.

Keto Net Carb Diet. On the ketogenic diet, the "net carb" is the amount of carbs in a food minus the fiber and sugar alcohol. Fiber and sugar alcohol are subtracted because the body does not fully absorb them. The keto net carb diet limits daily carbohydrate consumption to 20-50 grams to induce ketosis.