Keto Pumpkin Butter Cookies Recipe (2024)

FAQs

Is pumpkin ok on a ketogenic diet? ›

Can I Eat Pumpkin On Keto? 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.

PUMPKIN PURÉE

Use a 3:4 ratio when subbing pumpkin purée for butter; so, like oil, you'll want to use ¾ of purée for every cup of butter the recipe calls for.

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Pumpkin puree or canned pumpkin is perfectly fine. Be sure to read your labels because there is a difference between canned pumpkin and pumpkin pie filling. They stick them both in the same place in the grocery store. Pumpkin pie filling is not keto and it's full of sugar.

¹ Furthermore, pumpkin has a relatively low glycemic index (GI), typically in the low-GI category. This means that when consumed in moderation, pumpkin is less likely to cause rapid spikes in blood sugar levels, making it suitable for those with diabetes.

- Grains: Rice, wheat, oats, barley, rye, quinoa, buckwheat, etc. - Starchy Vegetables: Potatoes, peas, sweet potatoes, yams, corn, cassava, artichoke, etc. - Refined Carbs: Bread, pasta, pastries, tortilla, sandwich, etc. Due to the high-carb content of these food items, they are not keto-friendly.

Pumpkin cookies can be sticky after baking due to the pumpkin puree's high moisture content. If pumpkin puree isn't drained slightly before mixing into the batter, the pumpkin puree can lead to more of a cakey texture than a cookie texture.

Canned pumpkin and pumpkin puree are the same thing, and you'll often see the terms used interchangeably in recipes and cookbooks. Unlike pumpkin pie mix, canned pumpkin does not have any spices, sugars, or other additives. In many cases, the only ingredient is pumpkin.

Margarine. Margarine is possibly the most-used butter substitute for baking cookies, cakes, doughnuts or just about anything else. Use margarine as an even swap for the amount of butter a recipe calls for.

Grass-grazed raw butter may be one of the healthiest dairy products on a ketogenic diet menu. Grass-grazed raw butter is basically pure raw fat; it has zero carbs, zero sugars and zero grams of protein. As you can see, most of butters' fat is saturated.

Is Libby's pumpkin keto-friendly? ›

Pumpkin is a fruit that contains both starch and sugar, so it's not the ideal food for keto dieters looking to maintain a low carb lifestyle. However, fresh pumpkin, pumpkin puree, and pumpkin seeds all contain relatively few net carbs per serving, so you can enjoy them in moderation even while following a keto diet.

The ketogenic, or keto, diet is a very low carb, high fat diet. Almond butters can be a great addition to a ketogenic diet because they provide ample amounts of fat, as well as other important nutrients.

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.

Keto fruits by definition are low in carbohydrates. You still need to exercise portion control with most keto-friendly fruits to be within the limits of a keto diet. Keto-friendly fruits include avocados, watermelon, strawberries, lemons, tomatoes, raspberries, peaches, cantaloupe, star fruit, and blackberries.

As previously mentioned, regular canned or fresh coconut milk is naturally high in fat and low in carbohydrates, making it perfect for a keto diet.

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.

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.

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.

There are 12 grams of carbohydrates in one cup of pumpkin. Some of that carbohydrate is fiber (2.7 grams) and some is naturally occurring sugars (5.1 grams). The remaining carbohydrate is starch.