Is pumpkin ok for a low carb diet?

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.

How many carbs are in a keto muffin?

Why You'll Love This Keto Muffin Recipe. Just 3 grams net carbs each — great for a keto diet!

How many carbs are in a pumpkin cream cheese muffin from Starbucks?

Starbucks Pumpkin Cream Cheese Muffin (1 serving) contains 53g total carbs , 52g net carbs, 14g fat, 5g protein, and 350 calories.

How many calories are in a keto pumpkin muffin?

Nutrition Facts Amount Per Serving Calories 204 % Daily Value* Total Fat 10g 13% Cholesterol 69.6mg 23% 6 more rows Sep 14, 2019

Does pumpkin spike blood sugar?

Pumpkin has a high GI at 75, but a low GL at 8 (7). This means that as long as you eat a single one-cup portion of pumpkin or less, it shouldn't significantly affect your blood sugar levels. However, eating a large amount of pumpkin could drastically increase your blood sugar .

Does pumpkin have more carbs than potatoes?

It's carbs where the difference lies. Potatoes have the most carbs at 20 grams per 100 gram serving. Sweet potato has 17-18 grams, and pumpkin has just shy of five , which is why it's so low-calorie.

How many carbs are in a Costco pumpkin muffin?

Costco Pumpkin Muffins (1 muffin) contains 43g total carbs , 42g net carbs, 17g fat, 4g protein, and 340 calories.

How many carbs are in Starbucks pumpkin cream foam?

Starbucks says this is what you can expect from a grande pumpkin cream cold brew: Calories: 250. Fat: 12 grams. Carbohydrates: 31 grams .

How many carbs in a pumpkin muffin?

Pumpkin Muffin (1 miniature) contains 10g total carbs , 9.7g net carbs, 1.2g fat, 0.7g protein, and 53 calories.

How many carbs are in a keto pumpkin?

One cup of cooked pumpkin contains roughly 10.6 total carbs. If you're looking at the net carbs, there are just 7.9 grams of net carbs if you subtract out the fiber .

Do muffins count as carbs?

The favorite choice for the term "Muffins" is 1 medium Plain Muffin which has about 50 grams of carbohydrate . The total carbohyrate, sugar, fiber and estimated net carbs (non-fiber carbs) for a variety of types and serving sizes of Muffins is shown below.

How many carbs are in a homemade muffin?

Homemade Plain Muffins (1 oz) contains 11.7g total carbs, 11g net carbs, 3.2g fat, 2g protein, and 84 calories.

Is pumpkin allowed on the keto diet?

Yes, you can have some pumpkin on a keto diet as pumpkin contains only 7 grams of net carbs per 100 grams. As an element of comparison, broccoli, a popular keto vegetable, contains 6 grams of net carbs per 100 grams. If you keep the intake of pumpkin low enough to fit your daily macro, you will stay in ketosis.

Is pumpkin good for losing weight?

Pumpkin is low in calories and high in fiber, which may help with weight loss . Fiber can help you feel full, reduce appetite and food intake, encourage regular bowel movements, reduce blood sugar and cholesterol levels, and improve mineral absorption in the gut, all of which may benefit weight management.

Is canned pumpkin high in carbs?

Fat: 7 grams. Carbs: 19 grams . Fiber: 7 grams. Vitamin A: 209% of the Daily Value (DV)

Low Carb Keto Pumpkin Cream Cheese Muffins Recipe (2024)

Jump to Recipe

These Low Carb Keto Pumpkin Cheesecake Muffins are a delicious fall breakfast! Made nut free and gluten free with the best texture and pumpkin spice goodness! Just 4 g net carbs!

Low Carb Keto Pumpkin Cream Cheese Muffins Recipe (1)

Pumpkin Pie Spice Muffins with Cream Cheese Filling

Pumpkin muffins filled with cream cheese are the most scrumptious perfect breakfast for the fall and winter season.

These keto muffins are made low carb, keto and the best part, nut-free, which is often rare in low carb keto baking recipes.

They are a wonderful allergy friendly muffin to share with family and friends. All the flavors of fall spices and a creamy center will compliment your morning coffee or tea very nicely!

Low Carb Keto Pumpkin Cream Cheese Muffins Recipe (2)

Nut-Free Low Carb Pumpkin Muffins

Making keto recipes nut free is always a challenge, but no worries, I've got you covered. Using alternatives to the typical almond flour, just takes a little tweaking and experimenting.

Luckily I've perfected working with coconut flour and have now found sesame flour as a wonderful option to almond flour as well.

I've got many nut-free recipes for your keto lifestyle in my new cookbook,Naturally Keto, over 115 nut free, as well as over 50 dairy free and another 20 that could easily be made dairy free with a simple swap.

Can I make these almond flour pumpkin muffins?

Yes, if you don't have a tree nut allergy, you can swap the sesame flour for the same amount of fine almond flour.

Low Carb Keto Pumpkin Cream Cheese Muffins Recipe (3)

Pumpkin Puree vs Pumpkin Pie Filling

Canned pumpkin pie filling is not the same is canned pumpkin puree. Pumpkin pie filling has added sugar and is not keto friendly.

Canned pumpkin puree has no added sugar, nothing but pumpkin is in the ingredients listed and can be enjoyed in small portions on a keto diet or low carb diet.

How Many Carbs in Pumpkin?

Pumpkin isn't one of the lowest vegetables for a keto diet, but in small amounts you can enjoy some without kicking yourself out of ketosis.

How many carbs you eat on your keto diet should and can vary because we are all individuals and one person may not have any issues with a higher amount of carbs than someone else.

1 cup of canned pumpkin puree has 19.8 grams of carbs. ½ cup canned pumpkin has 9.9 grams.

Most of my pumpkin recipes use an entire can of pumpkin which has 15 ounces, BUT we are making 12 servings which means it's less than 3 grams per serving.

With the cream cheese, pumpkin and a some of carbs coming from the coconut milk and sesame flour you are looking at 8 total carbs per serving and 4 net carbs.

Homemade Pumpkin Pie Spice

Pumpkin spice season is upon us and you should be able to find it at your local grocery store, but making homemade pumpkin pie spice is very easy and only needs 5 ingredients.

You can store this in your pantry for a year and use it the same as you would for any sugar free, low carb or keto recipes needing pumpkin pie spice.

Here's my easy homemade pumpkin pie spice recipe that takes just a few minutes to make and can be used in this delicious keto pumpkin muffins recipe.

Low Carb Keto Pumpkin Cream Cheese Muffins Recipe (4)

Low Carb Brown Sugar Substitutes

Swervehas a wonderful brown sugar sub that packs like regular brown sugar and tastes wonderful. Lakanto Goldenwhich is another fine option.

Most keto pumpkin recipes will benefit from a low carb sweetener that has a brown sugar flavor, but of course you can certainly swap out the sweetener I used on these delicious muffins with another low carb sweetener of choice.

Everyone's palate is different and trying out different sweeteners to satisfy your sweet tooth is why I created my conversion chart for you!

Here are some other keto pumpkin recipes that are also nut free and keto friendly for all pumpkin lovers out there:

Sugar FreePumpkin Donuts
Sugar FreePumpkin Waffles
Sugar FreePumpkin Pancakes
KetoPumpkin Twists
Keto Pumpkin Bread
Keto Pumpkin Pie
Keto Pumpkin Whipped Cream
Keto Pumpkin Cheesecake Mousse
Keto Pumpkin Cream Cheese Roll

Keto Pumpkin Cream Cheese Muffins (Nut Free)

Keto Nut-Free Pumpkin Cream Cheese Muffins

Lightly spiced grain-free and nut-free muffins are filled with a creamy sweet surprise. Perfect for those chilly Fall days with a pumpkin spice latte. Enjoy!

Prep Time 15 minutes minutes

Cook Time 20 minutes minutes

Servings 12 muffins

Calories 124kcal

Author Brenda Bennett/Sugar-Free Mom

Ingredients

Muffins:

2 cups sesame flour
2 teaspoon baking powder
2 teaspoon pumpkin spice
½ teaspoon salt
¾ cup Swerve brown sugar substitute or see my Conversion chart
2 eggs
¼ cup sugar-free maple syrup Lakanto
1 cup pumpkin puree
1 teaspoon vanilla extract
¾ cup coconut milk or almond milk could be used if not nut free

Filling:

3 ounces cream cheese
1 ounce pumpkin puree
4 tablespoon Swerve confectioners

Instructions

Beat the cheesecake filling ingredients together in a small bowl until smooth and then refrigerate until ready to use.
Pre-heat your oven to 400⁰F and line a 12-capacity muffin tin with paper muffin liners.
Place all of your dry ingredients (sesame flour, baking powder, pumpkin spice, salt and brown sugar substitute) into a large mixing bowl and whisk to remove any lumps.
In the bowl of your stand mixer or use a hand electric mixer, add the eggs, sugar-free maple syrup, pumpkin puree, vanilla extract and coconut milk, beat until well combined.
Add the dry ingredients to the wet ingredients in three batches.
Mix gently until just combined. Do not overmix.
Fill your muffin cupcake liners ½ way and then add a teaspoon of the cheesecake filling to the center.
Spoon the remaining muffin batter over the top of each muffin cups and bake for 20 minutes.
Store in the refrigerator in an airtight container for up to 5 days. These can also be frozen in a freezer-safe container for up to 3 months.

Notes

Net carbs: 4g

This recipe was published first in Nov. 2019.

Nutrition

If you enjoyed this...

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