Nothing screams the Fall season more than coffee shops pumping out pumpkin spice. If only they offered keto drinks. Not to worry — here’s a keto-friendly fix for all of your pumpkin spice cravings this season.
Pumpkins have more to offer than being Halloween decorations or Thanksgiving pie filling. Pumpkin is low in calories and a very good source of vitamins A and C, fiber, iron, potassium and manganese. The ¼ cup of pumpkin puree in this recipe has 20 calories and only 3 grams of net carbs.
Pumpkin isn’t super low-carb, but it has less starch than other vegetables. This makes it great for the ketogenic diet. You just have to watch your intake — pumpkin has a moderately high glycemic index of 75.
But this is countered by pumpkin’s hypoglycemic polysaccharides which help control blood sugar and lipid levels. Phenolic phytochemicals in pumpkin help manage hyperglycemia and hypertension. So it balances out, don’t you think? Embrace pumpkins!
- One of the best sources of beta-carotene
- Reduces risk of developing certain types of cancer
- Protects against asthma
- Prevents signs of aging
- Helps prevent diabetes and heart disease
- Increases energy
Did you know?
Despite lining up pumpkins with “other vegetables” above, pumpkin is actually a fruit.
Pumpkins are versatile: use them for your keto-friendly soups, mash, pancakes, sauces and much more!
- 3 large eggs, whisked
- 1/4 cup pumpkin puree
- 2 tsp. pure vanilla extract
- 1 1/4 tsp. pumpkin pie spice
- 3 tbsp instant espresso grounds
- 3 1/2 tbsp. Truvia, separated
- 1/4 cup almond flour
- 2 tbsp. coconut flour
- 1/2 tsp. cream of tartar
- 1/4 tsp. baking soda
- Avocado oil cooking spray
- 1/4 cup heavy whipping cream
- 1/8 tsp. cinnamon
- 6 pecans
To a medium-sized bowl, add whisked eggs, pumpkin puree, and vanilla extract. Whisk until well-combined.
Lightly spray two ceramic mugs with avocado oil cooking spray to prevent sticking.
Spoon half of pumpkin mixture into one mug and remaining half into the other.
Microwave each mug one at a time for 1 minute. After 1 minute, check the consistency and microwave again in 30 second increments until desired texture is reached. Set mug cakes aside to cool slightly.
For the whipped cream topping, using an electric mixer in a medium-sized bowl, mix together heavy whipping cream and remaining ½ tbsp Truvia until stiff peaks form.
For the toasted pecans, heat avocado oil cooking spray in small pan over medium-low heat. Toast pecans until fragrant, about 3-4 minutes.
Once mug cakes have slightly cooled, spoon whipped cream on top, add pecans, and sprinkle with cinnamon. Enjoy!
|Serving Size||1 mug cake|
|Amount Per Serving||As Served|
|Calories 326 Calories from fat|
|% Daily Value|
|Total Fat 27.5||42%|
|Carbohydrate 28.2 (Net: 8.2)||9%|
Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
|Total Fat||Less than||65g|
|Sat Fat||Less than||25g|