The holidays arrived my first year on the ketogenic diet, and before I made a pie, I wondered Is Pumpkin Keto?
Yes, the Keto diet allows for pumpkin, which you can include in low-carb diets. Just be sure to keep portion sizes in check.
Pumpkin Pie Keto Recipe
For example, if you need a cup of pumpkin puree for a batch of pumpkin muffins, then you have about one tablespoon of puree for each muffin. Pumpkin seeds, too, are Keto.
Pepitas, or shelled pumpkin seeds, are 4 grams per 10 ounces of serving.
Most people associate pumpkin with fall, holiday desserts, creamy soups, and cozy baked goods. The question on people’s minds, however, is whether pumpkin is Keto.
Let’s take a closer look at the details.
What’s a pumpkin?
Contrary to what some people think, pumpkin is not a vegetable—it’s a fruit.
More specifically, it’s a botanical berry. Pumpkins are round, smooth, and deep orange. Inside the thick pumpkin shell is the flesh and seeds.
Pumpkins are grown for food as well as decoration. The variety of pumpkins used to make canned pumpkin puree is not the same as the one used to make jack-o’-lanterns for Halloween.
As food, pumpkins are highly versatile as you can eat many of the parts: its fleshy shell, seeds, and flowers. You can roast, steam, or boil pumpkins, which are typically used in purees, soups, and baked foods such as pies. Pumpkin seeds (pepitas) can be a pleasant snack rich in protein, zinc, copper, and magnesium.
Are Pumpkins Carbs?
Not necessarily, but they do contain carbs. Some foods—such as pasta, rice, bread, and some vegetables—are considered high-carb foods which people on a Keto diet usually avoid. They also keep away from starchy vegetables.
The American Diabetes Association classifies the following are starches: potato, parsnip, butternut squash, acorn squash, corn, peas, and pumpkin.
Potatoes and corn are the lowest-fiber, highest-carb vegetables whereas pumpkin has the least net carbs. The former two are not keto friendly.
Compared to starchy vegetables, pumpkin has less starch and sugar. The net carbs in pumpkin is equal to the grams of total carbs minus the number of grams per fiber.
For example, one cup of raw pumpkin has one gram of fiber and eight grams of carbs. So one cup of pumpkin contains 7 grams of net carbs (8 grams of carbs minus 1 gram of fiber).
Is Pumpkin Considered Low-Carb?
Yes, when you compare other winter squashes. There are 46 carbohydrates in a 133 gram slice of Pumpkin Pie
It contains less starch and sugar than corn, potatoes, and other starchy vegetables.
However, if the recipe used to prepare pumpkin involved combining sugar in baked foods, then the pumpkin recipe will have a higher carb count.
Pumpkin Pie Keto Recipes
Lori Ballen bakes a pumpkin pie keto recipe that is perfect for the holiday season, Keto Thanksgiving Pie and Keto Christmas Pie ready for season.
Soups are the BEST recipes to make ahead, portion and freeze. When the days are hectic and you have no time to cook, grabbing a delicious fat-filled soup from the freezer will warm your soul and keep you fat-fueled!