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10 Delicious Low Carb Pumpkin Recipes

Get into the fall spirit with these 10 low-carb pumpkin recipes!

Pumpkin with one piece that's cut on cutting board

There’s nothing better than a classic pumpkin spice latte or a bowl of creamy pumpkin soup to ring in the fall season. If you feel like you can’t enjoy festive fall foods because of the number of carbohydrates in them, then you’ll love this list of diabetes-friendly pumpkin recipes. 

Pumpkin may be the face of the fall season for the warm spices that accompany it, but it also has several health benefits. Many of its qualities are helpful for people with diabetes, too! 

With these low-carb pumpkin recipes, including drinks, desserts, snacks, salads, and soups you’ll enjoy every bit of fall flavor while still managing your blood sugars. 

Pumpkin Spice Latte

By  Amy Gorin, MS, RDN

Skinny pumpkin spice latte in a cup

Using real pumpkin, spices, and just a touch of maple syrup this pumpkin spice latte has all the flavor of fall with only a fraction of the calories, fat, and carbs that you’ll find at the coffeehouse. One cup is only 100 calories and 18 grams of carbohydrate. Save even more carbs by adding a little less maple syrup or using a sugar-free sweetener to the mix! 

Try this Skinny Pumpkin Spice Latte

Pumpkin Chip Fiber One Cereal Energy Bites

By Lauren Harris-Pincus, MS, RDN

Pumpkin chip Fiber One cereal energy bites

One of these cereal bites has 10 grams of carbs, only 1 gram of sugar, and a whole 3 grams of fiber! With only 7 grams of net carbs,  eating 2 or 3 for a quick snack is a great way to fuel up and maintain stable blood sugars. 

Try these Pumpkin Chip Fiber One Cereal Energy Bites

Pumpkin Spice Chia Seed Pudding

By Stephanie Lee, RDN

Pumpkin spice chia seed pudding

Free from dairy and gluten, this keto chia pudding is bursting with pumpkin flavor. It’s low in sugar, but still delicious as it’s sweetened with stevia. The creamy base is from coconut milk and the chia seeds add protein and omega-3 fatty acids. 

Try this Pumpkin Spice Chia Seed Pudding

Pumpkin Cookie Dough Bites

By Julie Andrews, MS, RDN

Pumpkin cookie dough bites

A quick one-handed snack is essential for those of us too busy to stop what we’re doing to eat throughout the day! While you could eat them one-handed, you’ll want to savor the delicious flavor of these pumpkin cookie dough bites. With peanut butter and flaxseed, they’ll give you a daily boost of omega 3 fatty acids and enough fat to leave you satisfied. Lightly sweetened with honey or maple syrup, one bite has only 10 grams of net carbs. 

Try these Pumpkin Cookie Dough Bites

Thai Curry Pumpkin Soup

By Laura Yautz, RDN, NBC-HWC

Thai curry pumpkin soup

Thai curry and pumpkin is the perfect match for a warming soup on a cold day. The best part is that the whole pot comes together in 20 minutes, so you won’t be waiting long to enjoy a cozy bowl. It’s the perfect soup for managing blood sugars as one serving has only 12 grams of net carbs. 

Try this Thai Curry Pumpkin Soup

Roast Pumpkin and Beetroot Salad

By Nicole Stevens, MScFN, RD

Roast pumpkin and beetroot salad

The best fall and winter salads have warm roasted toppings, don’t you agree? This roasted pumpkin and beetroot salad does not disappoint. With everything tossed in a maple dijon dressing, one portion is only 9 grams of net carbs.  Enjoy as a side salad with your meal or double up the salad and add a protein source for a meal on its own. 

Try this Roast Pumpkin and Beetroot Salad

Pumpkin Curry Soup with Chicken

 By Elysia Cartlidge MAN, RD

Pumpkin curry soup with chicken

A tasty one-pot meal that comes together in 30 minutes? Yes, please! You’ll love the ease of this recipe, the warming flavors, and the nutrition profile. One serving packs 15 grams of protein and only 11 grams of net carbs. 

Try this Pumpkin Chicken Curry Soup

Pumpkin Vinaigrette Salad Dressing

By  Melissa Altman-Traub MS, RDN, LDN

Pumpkin vinaigrette salad dressing

A great way to add variety to any dish is with a flavorful dressing. This pumpkin vinaigrette can be used as a salad dressing or a marinade. With a little less oil than traditional vinaigrettes, a two-tablespoon serving is less than 100 calories! 

Try this Pumpkin Vinaigrette Salad Dressing

Customizable Pumpkin Energy Bites

By Mackenzie Burgess, RDN

Pumpkin energy bites

Having a quick, nutrient-dense snack on hand is crucial for managing your blood sugar when you go a little too long in between meals. These pumpkin energy bites are full of protein and fiber and are less than 20 grams of carbohydrates per bite. They can be customized to have more or fewer carbohydrates depending on what you choose for add-ins! 

Try these Customizable Pumpkin Energy Bites

Flourless Pumpkin Bread

By Elysia Cartlidge MAN, RD

Healthy pumpkin bread

Have you given up delicious flavored bread to help manage your diabetes? With this flourless pumpkin loaf, you can enjoy fall flavors and bread without spiking your blood sugar! One slice has 6 grams of protein and only 13 grams of net carbs. 

Try this Flourless Pumpkin Bread

Which low-carb pumpkin recipe will you try first? 

No matter how you enjoy your pumpkin this season, you can find a low-carb, diabetes-friendly way to do it! If you’re like me, you’ll have a hard time deciding between the sweet and savory dishes (so why not try both?!). Which of these recipes will you try first? 

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