40+ Keto Pumpkin Recipes | Low Carb Gluten Free | Seeking Good Eats (2024)

FAQs

Can you eat pumpkin on 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.

This puree also comes in cans and is usually located right near the regular canned pumpkin puree, but it contains a ton of sugar that will very likely push you out of ketosis. You should look for unsweetened, 100% pumpkin puree to add to your keto diet.

It's a winter squash and yes, you have heard that some of those things are off limits on keto. There are only a few squashes that have low enough carbs where they can actually be eaten on keto. Pumpkin is one! According to the USDA*, one cup of cubed raw pumpkin is only 7g net carbs per serving.

Canned Pumpkin (1 cup) contains 19.8g total carbs, 12.7g net carbs, 0.7g fat, 2.7g protein, and 83 calories.

Pumpkin is a nutrient-dense food since it is low in calories while high in nutrients. This fruit contains around 94% water and fewer than 50 calories per cup (245 grams). As a result, pumpkin is a weight-loss-friendly meal since it may be consumed in greater quantities than other carb sources.

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. So if you're looking for carbs or calories for your baby, sweet potato and potato are your best bet.

Watermelon is also a keto-friendly fruit. Watermelon is full of water and low in carbohydrates compared to many other popular fruits. One cup of diced watermelon contains 11.5 grams of net carbs (the total carbs minus grams of fiber). 4 Fiber per serving is 0.6 grams.

Nutritionists and keto practitioners advise against eating sweet potatoes on a keto diet due to their high carbohydrate content. But you may be able to consume it in very small servings. If you limit your carb intake to 50 grams per day, you can only consume a little over one medium-sized sweet potato.

Hummus can definitely be part of your keto diet, but just one or two servings can quickly expend a significant portion of your daily carb allotment. If you do eat hummus, you'll want to limit yourself to a small amount — perhaps just 2–4 tablespoons (30–60 grams), which provide 4–8 grams of net carbs.

Is Cabbage good for keto? ›

Cabbage is delicious when stuffed into keto fajitas, used in soups, or made into coleslaw with a rich, creamy high-fat dressing that's keto-friendly. It has 2 grams of net carbs per cup shredded, so you can eat a lot in one sitting without falling out of ketosis, says Dixon.

Is Corn Keto? It shouldn't be a surprise to you, based on the amount of carbs in corn, that corn is not keto. But remember, Boehmer says, keto dieters are allowed roughly 3o to 40 grams of carbs per day. A half-cup of corn contains about 15 grams of carbs, which makes it a tasty salad topper or egg scramble mix-in.

Cheese is an ideal keto food due to its high fat, moderate protein, and low carb content. Still, some types may be better than others due to variations in fat content and level of processing.

Green beans, olives, sauerkraut, pickles, and tomatoes are all good low-carb canned vegetable choices. Carrots are slightly higher in carbs, but can also be a good choice. You can also find canned coconut flesh and canned broccoli and cauliflower at many international grocery stores.

Some vegetables with the lowest amount of carbohydrates include mushrooms, zucchini, cauliflower, lettuce, kale, and cucumbers.

One cup of cooked pumpkin contains 10.6 total carbs [*]. How many net carbs in pumpkin? Since it also has fiber, pumpkin net carbs are just 7.9 grams. Even if that's on a higher side for your macros, this number is quite low because eating an entire cup of pumpkin in one setting is unlikely.

Carbs in canned pumpkin

This is used to make the classic pumpkin pie and has added sugar and carbs. You want to avoid this. Canned pumpkin puree has 6 grams of net carbs and 42 calories per ½ a cup.

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.