Pumpkin, or winter squash, is a versatile member of the same family as cucumber and melon. It has a neutral flavor with a subtle sweetness resembling a combination of carrot and zucchini.
Pumpkin season stretches from August to November in the Northern hemisphere. Around that time you can usually find pumpkins and winter squash in many different colors, shapes and sizes in the stores. If you come across good quality, stock up! 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.
Cooking
All pumpkins and winter squash can be roasted, fried, boiled and even eaten raw (except for spaghetti squash that needs to be cooked first). It can be diced and used in hearty dishes like shakshuka or in a rustic ratatouille. It’s a perfect side dish to meat, fish and poultry but also to vegetarian dishes. Try serving it warm with goat cheese and a sauce or seasoning that adds an acidic touch. It balances the sweetness of the pumpkin in a beautiful way.
The sweet flavor of the pumpkin makes it outstanding to use in gluten-free baking. Pumpkin purée, often listed as a base ingredient in soups and baked goods, can be bought ready-made in the grocery store. Make sure to choose a sugar-free brand. You can also easily make your own from scratch. Just peel the pumpkin and scrape out all the seeds and strings from the center. Cut the flesh into smaller cubes and boil in water until soft. Drain and discard the boiling water and mix the pumpkin to a smooth purée.
Don’t throw the seeds away! Rinse them to get rid of all the sticky strings they’re attached to and toast them in the oven at 350°F (175°C) along with some coconut oil and sea salt for about 30 minutes or until completely dry and golden brown. Serve them as a snack or as a crunchy topping to your soup or salad.
What goes better with pumpkin than pumpkin spice? This fragrant blend of cinnamon, cloves, ginger, nutmeg and allspice is a seasonal must-have for many. Apart from giving baked goods that seasonal touch you can use it to flavor spiced nuts or why not package a batch in a nice jar and give as a gift? If you can’t find it where you live or if you feel like making it yourself, here’s our recipe for it.
Our favorite pumpkins and squashes
Butternut squash: Usually quite easy to find, even out of season. Has a mild and nutty flavor and a thick, hard skin. Be careful when cutting it!
Carbs: around 12 g/100 g
Hokkaido squash (Uchiki Kuri): Has a delicious nutty and buttery flavor. The skin softens when cooked so you don’t need to peel it if you don’t want to.
Carbs: around 7 g/100 g
Muscat squash: This can be difficult to find in the US. It can get very big and is often sold in pieces. It has a rich and sweet flavor.
Carbs: around 4 g/100 g
Giant pumpkin (Halloween pumpkin): This one isn’t just for making jack-o’-lanterns. It’s also good to eat! It’s not as sweet as some of the others so it’s best used in savory dishes.
Carbs: around 4 g/100 g
Spaghetti squash: It gets its name from the thready texture of the flesh and is a great gluten-free and seasonal pasta alternative. This squash is easily cooked in the microwave. Puncture it with a knife or fork several times and microwave it whole for 6 to 8 minutes depending on size. When it feels soft, let it cool, slice open and clean out seeds.
But you could also cut it in half and boil the squash in lightly salted water for 20-30 minutes or bake them in the oven at 375°F (185°C). Once cooked, use a fork and shred the flesh lengthwise to make the threads. Tastes amazing served with some butter, salt and freshly ground pepper.
Carbs: around 7 g/100 g
FAQs
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.
Is canned pumpkin puree keto friendly? ›
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.
Is pumpkin high in carbs and sugar? ›
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.
How many carbs are in pumpkin seeds on keto diet? ›
Pumpkin seeds are high in protein, healthy fats, and fiber, and have a very low carb count. One ounce of these little beauties contains about 4 grams of net carbs, making them the perfect ketogenic snack or addition to your favorite keto recipe[*].
Does pumpkin spike blood 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.
Which is lower in carbs pumpkin or sweet potato? ›
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.
What is the lowest carb canned food? ›
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.
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.
What is the difference between can pumpkin and pumpkin puree? ›
Canned pumpkin (labeled as "100% pure pumpkin") is a purée of pumpkin that is sometimes mixed with other kinds of winter squash. It is unsweetened and does not contain any added spices. Canned pumpkin and pumpkin puree are the same thing, and you'll often see the terms used interchangeably in recipes and cookbooks.
Will pumpkin kick me out of ketosis? ›
Pumpkin. That's right, this orange-hued vegetable is allowed on ketosis in moderate amounts. “Don't put pumpkin in a fall-only category! Pumpkin puree is low in carbs and a good source of fiber,” says Maggie Michalczyk, MS, RD.
They are baked into pies and cakes, added to smoothies and lattes, and even boiled, mashed and eaten as is for a quick, healthy snack. Moreover, the vegetable may also curb appetite as it is. There are a number of health benefits of pumpkins that make them great for weight loss.
Can I eat pumpkin every day? ›
Is it good to eat pumpkin every day? You can eat pumpkin every day if you enjoy it. However, if you have kidney problems or are taking medications that affect your kidneys, talk to your doctor first before you start eating high amounts of pumpkin.
How much pumpkin can you eat on keto? ›
You can enjoy pumpkin on a keto diet. How many carbs in pumpkin? One cup of cooked pumpkin contains roughly 10.6 total carbs. If you're looking at the net carbs, there are just 7.9 grams of net carbs if you subtract out the fiber.
What fruit is good on keto? ›
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.
Is Greek yogurt keto? ›
Is Greek Yogurt Keto? Yes! Especially for those of us who struggle to meet protein needs, Greek yogurt is an excellent choice on the keto diet. A 3/4 cup serving of full fat Greek yogurt has 5g of carbs, 9g of fat, and 15g of protein, making it my favorite choice for the keto diet.
What vegetables are off limits for keto? ›
Potatoes and other starchy vegetables
While good sources of vitamin C, potassium, and dietary fiber, white and sweet potatoes ought to be avoided on the keto diet because of their high carb content ( 45 , 46 ). Other nutritious but high carb vegetables to limit include peas and corn ( 47 , 48 ).
What vegetables can you eat on keto? ›
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.
Is pumpkin not good for weight loss? ›
Pumpkin is low in calories and high in fiber, which may help with weight loss. Fiber can help you feel full, reduce appetite and food intake, encourage regular bowel movements, reduce blood sugar and cholesterol levels, and improve mineral absorption in the gut, all of which may benefit weight management.
Does cooked pumpkin have carbs? ›
Pumpkin, Cooked, Boiled, Drained, With Salt (1 cup, mashed) contains 12g total carbs, 9.3g net carbs, 0.2g fat, 1.8g protein, and 49 calories.
Butternut squash: Usually quite easy to find, even out of season. Has a mild and nutty flavor and a thick, hard skin. Be careful when cutting it!
Hokkaido squash (Uchiki Kuri): Has a delicious nutty and buttery flavor. The skin softens when cooked so you don’t need to peel it if you don’t want to.
Muscat squash: This can be difficult to find in the US. It can get very big and is often sold in pieces. It has a rich and sweet flavor.
Giant pumpkin (Halloween pumpkin): This one isn’t just for making jack-o’-lanterns. It’s also good to eat! It’s not as sweet as some of the others so it’s best used in savory dishes.
Spaghetti squash: It gets its name from the thready texture of the flesh and is a great gluten-free and seasonal pasta alternative. This squash is easily cooked in the microwave. Puncture it with a knife or fork several times and microwave it whole for 6 to 8 minutes depending on size. When it feels soft, let it cool, slice open and clean out seeds. 