Low-Carb and Keto Pumpkin Recipes — Diet Doctor (2024)

By Jill Wallentin

Pumpkin, or winter squash, is a versatile member of the same family as cucumber and melon. It has a neutral flavor with a subtle sweetness resembling a combination of carrot and zucchini.

Pumpkin season stretches from August to November in the Northern hemisphere. Around that time you can usually find pumpkins and winter squash in many different colors, shapes and sizes in the stores. If you come across good quality, stock up! 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.

Cooking

All pumpkins and winter squash can be roasted, fried, boiled and even eaten raw (except for spaghetti squash that needs to be cooked first). It can be diced and used in hearty dishes like shakshuka or in a rustic ratatouille. It’s a perfect side dish to meat, fish and poultry but also to vegetarian dishes. Try serving it warm with goat cheese and a sauce or seasoning that adds an acidic touch. It balances the sweetness of the pumpkin in a beautiful way.

The sweet flavor of the pumpkin makes it outstanding to use in gluten-free baking. Pumpkin purée, often listed as a base ingredient in soups and baked goods, can be bought ready-made in the grocery store. Make sure to choose a sugar-free brand. You can also easily make your own from scratch. Just peel the pumpkin and scrape out all the seeds and strings from the center. Cut the flesh into smaller cubes and boil in water until soft. Drain and discard the boiling water and mix the pumpkin to a smooth purée.

Don’t throw the seeds away! Rinse them to get rid of all the sticky strings they’re attached to and toast them in the oven at 350°F (175°C) along with some coconut oil and sea salt for about 30 minutes or until completely dry and golden brown. Serve them as a snack or as a crunchy topping to your soup or salad.

What goes better with pumpkin than pumpkin spice? This fragrant blend of cinnamon, cloves, ginger, nutmeg and allspice is a seasonal must-have for many. Apart from giving baked goods that seasonal touch you can use it to flavor spiced nuts or why not package a batch in a nice jar and give as a gift? If you can’t find it where you live or if you feel like making it yourself, here’s our recipe for it.

Pumpkin spice

Our favorite pumpkins and squashes

Low-Carb and Keto Pumpkin Recipes — Diet Doctor (3)Butternut squash: Usually quite easy to find, even out of season. Has a mild and nutty flavor and a thick, hard skin. Be careful when cutting it!
Carbs: around 12 g/100 g

Low-Carb and Keto Pumpkin Recipes — Diet Doctor (4)Hokkaido squash (Uchiki Kuri): Has a delicious nutty and buttery flavor. The skin softens when cooked so you don’t need to peel it if you don’t want to.
Carbs: around 7 g/100 g

Low-Carb and Keto Pumpkin Recipes — Diet Doctor (5)Muscat squash: This can be difficult to find in the US. It can get very big and is often sold in pieces. It has a rich and sweet flavor.
Carbs: around 4 g/100 g

Low-Carb and Keto Pumpkin Recipes — Diet Doctor (6)Giant pumpkin (Halloween pumpkin): This one isn’t just for making jack-o’-lanterns. It’s also good to eat! It’s not as sweet as some of the others so it’s best used in savory dishes.
Carbs: around 4 g/100 g

Low-Carb and Keto Pumpkin Recipes — Diet Doctor (7)Spaghetti squash: It gets its name from the thready texture of the flesh and is a great gluten-free and seasonal pasta alternative. This squash is easily cooked in the microwave. Puncture it with a knife or fork several times and microwave it whole for 6 to 8 minutes depending on size. When it feels soft, let it cool, slice open and clean out seeds.

But you could also cut it in half and boil the squash in lightly salted water for 20-30 minutes or bake them in the oven at 375°F (185°C). Once cooked, use a fork and shred the flesh lengthwise to make the threads. Tastes amazing served with some butter, salt and freshly ground pepper.
Carbs: around 7 g/100 g

Low-Carb and Keto Pumpkin Recipes — Diet Doctor (2024)

FAQs

Is pumpkin ok for a low-carb diet? ›

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. There are 7 grams of net carbs per ½ cup serving.

What should I eat the first two weeks of a low-carb diet? ›

During the first two weeks of a low-carb diet, focus on consuming foods that are low in carbohydrates. Opt for non-starchy vegetables, lean proteins, healthy fats (such as olive oil), and low-carb dairy products. Avoid or minimise high-carb foods like bread, pasta, and sugary snacks.

How much pumpkin can I have on keto? ›

A cup of fresh pumpkin, ¾ cup of pumpkin puree, or 1-2 servings of roasted pumpkin seeds per day should be no issue at all, as long as you account for carbs from other sources and stay under your daily limit — just make sure to avoid canned pumpkin filling, which contains tons of sugar.

How much weight can you lose in a week on a low-carb diet? ›

If a person follows the 75% fat /20% carb/5% fat keto diet, average results may look like this: Weeks 1–2: rapid weight reduction phase due to water loss – up to ten pounds. Weeks 2–4: standard weight reduction – between one and two pounds per week. After the first month – slow weight loss – around one pound per week.

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 pumpkin less carbs than potato? ›

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.

What happens after 2 weeks of no carbs? ›

Glycogen helps your body retain water. You may also lose some salt along with the carbs you cut out. When you start to eat carbs again, the water weight comes right back. It takes 2 to 3 weeks for ketosis to rev up and start to burn fat.

What is the fastest way to lose weight on a low-carb diet? ›

To achieve effective weight loss on a low-carb diet, you'll need to:
  1. Keep carbohydrate intake low.
  2. Protein intake moderate.
  3. Fat intake high.
  4. Avoid snacking.
  5. Exercise regularly.

Can I do low-carb 5 days a week? ›

Cyclical ketogenic dieting involves adhering to a standard ketogenic diet protocol 5–6 days per week, followed by 1–2 days of higher carb consumption. These higher-carb days are often referred to as “refeeding days,” as they're meant to replenish your body's depleted glucose reserves.

Can you eat unlimited vegetables on keto? ›

You do not have to limit vegetables if you are on the keto diet or are considering it. Plenty of low-carb vegetable options include arugula, asparagus, bell peppers, broccoli, Brussels sprouts, cauliflower, kale, mushrooms, spinach, and tomatoes.

Can you eat unlimited nuts on keto? ›

While nuts are overall great to include on a keto diet, it's important to limit your portions to a serving or two (1–2 oz.) per day. For reference, one ounce of nuts is about the size of a small handful. Avoid nuts that have been treated and flavored with other ingredients, such as sugar and other glazes.

What vegetables are off limits on keto? ›

Starchy vegetables contain more digestible carbohydrates than fiber and should be limited when you're on the ketogenic diet. These include corn, potatoes, sweet potatoes and beets. Limit high-sugar fruits too, which spike your blood sugar more quickly than berries and have more carbohydrates.

How long does it take to lose 20 pounds on a low-carb diet? ›

“If the patient can maintain a steady calorie deficit, I expect them to lose one to two pounds per week,” says Dr. Seeman. So after 12 weeks, her clients are usually down around 20-25 pounds.

How long does it take to lose 15 pounds on a low-carb diet? ›

It's been found that most weight loss occurs in the early stages of a ketogenic diet and that those who are on the ketogenic diet for a more extended period of time (12 weeks to 12 months), don't experience major weight loss changes. On average, people: Lost 15 lbs in body weight after 4 weeks, and.

What is the 30 30 30 rule for weight loss? ›

The 30-30-30 rule involves eating 30 grams of protein within 30 minutes of waking up, followed by 30 minutes of low-intensity, steady state cardiovascular exercise. Beyond these steps, the 30-30-30 method doesn't require any changes to other meals or behaviors, restrictions or counting calories.

What veggies don't have carbs? ›

Which fruits and vegetables have no carbs?
  • Olives. Olives are small fruits which have a very high content of antioxidants and vitamin E. ...
  • Bok Choy. Bok Choy is a leafy vegetable which has a very low amount of carbs in it! ...
  • Spinach. ...
  • Cucumber. ...
  • Radish. ...
  • Raspberries.
Dec 17, 2018

What foods should I avoid on a low carb diet? ›

On a low carb diet, foods to avoid would include bread, pasta, potatoes, and other starchy vegetables, grains such as rice and corn, oatmeal, beans and lentils, milk, sugar, sweets such as cookies, candy and ice cream, beer, soda, and higher carb fruits like bananas, grapes, and apples.

What are the best low-carb vegetables for keto diet? ›

Plenty of low-carb vegetable options include arugula, asparagus, bell peppers, broccoli, Brussels sprouts, cauliflower, kale, mushrooms, spinach, and tomatoes. Those vegetables provide other benefits like reducing the risk of certain chronic diseases, containing antioxidants, and providing filling fiber.

What vegetables are high in carbs to avoid? ›

3. Starchy vegetables
  • Sweet corn: 75 grams (59 grams net)
  • Potatoes: 22 grams ( 20 grams net)
  • Sweet potatoes: 18 grams (15 grams net)
  • Peas: 25 grams (16 grams net)
  • Butternut squash: 11 grams (8 grams net)
Aug 10, 2023

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