Mary Ellen Phipps

Mary Ellen Phipps

Mary Ellen Phipps, the founder of Milk & Honey Nutrition, is a diabetes dietitian (Registered Dietitian Nutritionist) renowned for combining her knowledge of diabetes and culinary expertise into easy-to-follow recipes and articles!

18 Low Carb Pumpkin Recipes For Fall

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low carb pumpkin recipes

I’ve rounded up some of the tastiest diabetes friendly low carb pumpkin recipes for balancing blood sugars and managing diabetes!

Pumpkin contains so many great nutrients, but it is often added to recipes that have lots of sugar. So, I’ve got the best, most delicious low carb pumpkin recipe options for you to keep blood sugars stable. 

Is pumpkin good for diabetes?

Ever wondered how you can eat pumpkin for diabetes and what nutrients it offers? Let’s dive in…

Many people consider pumpkin to be a vegetable because of it’s nutrient profile, but it’s technically a fruit. Pumpkin provides a rich source of vitamin A, fiber, antioxidants, and other nutrients. This combination of fiber and other health promoting nutrients can be helpful when managing diabetes. 

Pumpkin recipes for diabetes

Looking for pumpkin recipes that are diabetes friendly shouldn’t be so hard. The low carb pumpkin recipes below are perfect any time of year and so delicious. We want to find recipes that offer:

  • Plant based fat
  • Quality fiber sources
  • Protein source
low carb pumpkin recipes for fall

Easy low carb pumpkin recipes

These are some of the best diabetes-friendly low carb pumpkin recipes you’ll find! But remember that “low carb” does not mean “no carb.” Pumpkin itself has carbohydrate in it. The recipes below are lower in carbohydrate compared to other options in the same category. 

  1. Easy Mini Pumpkin Pie Tarts(Once Upon a Pumpkin)
  2. Low Carb Pumpkin Pie (Delish.com)
  3. Pumpkin Pie Protein Bites
  4. Pumpkin Spice Roasted Cashew Butter
  5. Chocolate Pumpkin Avocado Pudding (Kara Lydon Nutrition)
  6. Pumpkin Yogurt Dip (The Lean Green Bean)
  7. Pumpkin Cheesecake Bars with Oatmeal Crust
  8. Maple Pumpkin Peanut Butter Bars (KISS in the Kitchen)
  9. Low Sugar Crockpot Pumpkin Spice Hot Chocolate
  10. Creamy Sweet Potato Kefir Smoothie
  11. Low Carb Pumpkin Spice Latte
  12. Diabetes Friendly Pumpkin Bread
  13. Healthy Pumpkin Cake (Once Upon a Pumpkin)
  14. Flourless Vegan Pumpkin Spice Cookies
  15. No Bake Gluten Free Pumpkin Cookies
  16. Gluten Free Pumpkin Snickerdoodle Cookies
  17. Pumpkin Spice Breakfast Quinoa Bowl
  18. 5-ingredient Pumpkin Pie Overnight Oats (Chelsey Amer Nutrition)

Low carb diabetes friendly pumpkin pie recipes

I am a huge pumpkin pie fan! Come Thanksgiving, that is the one dessert I look forward to all day!

  1. Easy Mini Pumpkin Pie Tarts(Once Upon a Pumpkin)
  2. Low Carb Pumpkin Pie (Delish.com)
mini pumpkin pie low carb pumpkin recipes
Easy Mini Pumpkin Pie Tarts Once Upon a Pumpkin

Added sugar free low carb pumpkin recipes

Some of my favorite pumpkin inspired recipes actually don’t have any added sugar at all and are super simple to make.

  1. Pumpkin Pie Protein Bites
  2. Pumpkin Spice Roasted Cashew Butter
low carb pumpkin recipe cashew butter
Roasted Cashew Butter with pumpkin spice

Low carb pumpkin pudding recipes

Have you ever tried pumpkin pudding? If not, you have to try these deliciously smooth recipes!

  1. Chocolate Pumpkin Avocado Pudding (Kara Lydon Nutrition)
  2. Pumpkin Yogurt Dip (The Lean Green Bean)
chocolate pumpkin avocado pudding low carb pumpkin recipes
Chocolate Pumpkin Avocado Pudding from Kara Lydon Nutrition

Low carb pumpkin bar recipes

You can’t go wrong with a good pumpkin bar recipe, and these are two of my favorites!

  1. Pumpkin Cheesecake Bars with Oatmeal Crust
  2. Maple Pumpkin Peanut Butter Bars (KISS in the Kitchen)
layered pumpkin cheesecake bars stacked on top of each other
Gluten-Free Pumpkin Cheesecake Bars with Oatmeal Crust

Low carb pumpkin smoothie recipes and drinks

When it comes to pumpkin inspired drinks, smoothies, and beverages, I get very excited! There’s so many different options!

  1. Low Sugar Crockpot Pumpkin Spice Hot Chocolate
  2. Creamy Sweet Potato Kefir Smoothie
  3. Low Carb Pumpkin Spice Latte
healthy pumpkin spice latte with whipped cream
Healthy Pumpkin Spice Latte

Low carb pumpkin cake recipes and pumpkin bread

If you prefer a denser texture more like a pumpkin bread, you’ve got to try my diabetes friendly pumpkin bread. Or, if you’d rather have a more traditional cake type recipe, you need try this delicious pumpkin cake recipe from Once Upon a Pumpkin.

  1. Diabetes Friendly Pumpkin Bread
  2. Healthy Pumpkin Cake (Once Upon a Pumpkin)
sliced gluten free pumpkin bread low carb pumpkin bread
Diabetes Friendly Gluten Free Pumpkin Bread

Low carb pumpkin cookie recipes

Looking for an easy pumpkin cookie recipe that’s also blood sugar friendly? I have you covered!

  1. Flourless Vegan Pumpkin Spice Cookies
  2. No Bake Gluten Free Pumpkin Cookies
  3. Gluten Free Pumpkin Snickerdoodle Cookies
plate of pumpkin cookies healthy no bake dessertswith mini pumpkin
No-Bake Gluten-Free Pumpkin Cookies

Low carb pumpkin breakfast recipes

Pumpkin is delicious anytime of day, but especially first thing in the morning!

  1. Pumpkin Spice Breakfast Quinoa Bowl
  2. 5-ingredient Pumpkin Pie Overnight Oats (Chelsey Amer Nutrition)
Pumpkin Spice Breakfast Quinoa Bowl aerial view
Pumpkin Spice Breakfast Quinoa Bowl

Keto pumpkin recipes

Some of the recipes above would qualify as keto pumpkin recipes, but it’s important to remember that following a keto diet is not appropriate for most people with diabetes. There are certainly times when having a good go-to low carb recipe is needed and helpful with diabetes. But, consistent low or no carb intake can be harmful in many situations. If you have specific questions about what works for you, make sure to consult someone from your healthcare team.

More low carb diabetes recipes…

Looking for more easy low carb or diabetes-friendly recipe ideas? Make sure to check out these posts too:

More to explore...

ginger bread loaf cake squares

Healthy Homemade Gingerbread Loaf Cake

This gingerbread loaf cake is so versatile. Thanks to a blood sugar friendly balance of ingredients, you can enjoy it at breakfast, as a snack, and also as dessert!

roasted brussel sprouts and butternut squash with pecans goat cheese and gluten free french fried onions

Roasted Brussel Sprouts and Butternut Squash with Pecans

The holidays can be a tricky time to navigate when you have diabetes, but making sure you have some veggie loaded side dishes is a great way to balance out other holiday dishes. Roasted brussel sprouts and butternut squash are a delicious option!

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