Free Printable: Low Carb & Keto Food List

• This Keto Pumpkin Bread Is On My Must-Make Fall Baking List
• Ingredients & Substitutions
• How To Make Keto Pumpkin Bread With Almond Flour
• My Recipe Tips
• Keto Pumpkin Bread (Super Moist) Recipe card
• Recipe Reviews

This Keto Pumpkin Bread Is On My Must-Make Fall Baking List

This is the keto pumpkin bread I bake every fall. It has the same rich, moist texture and warm spices as the classic kind I grew up with, but I played with the ratios to ensure it’s not dry or dense like some healthier versions. Here’s why it’s on my must-make fall baking list:

• Super moist, tender texture – I tested this almond flour pumpkin bread a bunch to get the crumb and moisture just right. If you’ve liked my keto banana bread , this one is even more moist!
• Rich spiced pumpkin flavor – I use real pumpkin puree (yes, it’s low carb in small amounts!) and plenty of pumpkin pie spice to get that cozy fall flavor in every bite.
• No one will know it’s keto – This low carb pumpkin bread has just 3.2 grams net carbs per slice, but I’ve served it to friends and family who aren’t low carb and they had no idea. It’s gluten free, sugar free, and there’s even a dairy-free option.

I usually bake a loaf on Sunday and slice it for breakfasts with my bulletproof coffee , but it makes a great low carb snack or even keto dessert with a little pat of butter. Bake this keto pumpkin bread with me this fall, and let me know if it makes your must-bake list, too!

“I made this tonight and threw in some chopped walnuts and some cranberries. Then I frosted it with your cream cheese frosting recipe. Both turned out incredible! A perfect autumn treat and dessert for my wife’s and my 29th anniversary dinner!” –John

⭐⭐⭐⭐⭐

Ingredients & Substitutions

Here I explain the best ingredients for my keto pumpkin bread recipe, what each one does, and substitution options. For measurements, see the recipe card .

• Wholesome Yum Blanched Almond Flour – Many brands are too coarse and make baked goods turn out gritty, but this one is super fine, so it makes the loaf soft, with a fine, tender crumb. I don’t recommend using almond meal. If you need a nut-free option, sunflower seed flour is the closest swap.
• Wholesome Yum Coconut Flour – This balances the moisture from the pumpkin and makes a better texture than almond flour alone. I don’t usually recommend swapping it, but if you must, replace the 1/2 cup coconut flour with 2 cups of almond flour and bake in a larger loaf pan.
• Besti Monk Fruit Allulose Blend – This sweetener keeps the bread perfectly moist and sweet, without any sugar or weird aftertaste. That’s why I use it in most of my baking recipes . If you want to use something else, most other sweeteners (especially those with erythritol) will make the loaf drier and might leave an aftertaste. Check my sweetener conversion calculator if you decide to swap.
• Pumpkin Puree – Make sure it’s plain puree, not pumpkin pie filling, which is loaded with sugar! I use canned like this for convenience, and if I have extra, I use it to make my pumpkin spice latte or pumpkin roll . You can roast and puree pumpkins yourself, too. I recommend sugar pie pumpkins if you go that route, but you can actually do it with acorn squash or butternut squash , too.
• Pumpkin Pie Spice – You can make my homemade pumpkin pie spice with cinnamon, nutmeg, cloves, ginger, and allspice, or store-bought is fine, too.
• Baking Powder – I like this non-GMO brand . Make sure it’s fresh!
• Eggs – For structure. Flax eggs should work for an egg-free version, but the almond flour pumpkin bread will be more crumbly.
• Butter – Coconut oil works great for dairy-free.
• Pumpkin Seeds – Optional, but I love the crunch on top. Sometimes I swap them for sugar-free chocolate chips , chopped pecans or walnuts, dried cranberries , or even a slather of sugar-free cream cheese frosting .
• Sea Salt

How To Make Keto Pumpkin Bread With Almond Flour

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Mix the dry ingredients. In a large bowl, mix together the almond flour, coconut flour, Besti, pumpkin pie spice, baking powder, and salt. I use a whisk to break up any lumps.
2. Add the wet ingredients. Stir in the pumpkin puree, eggs, and melted butter until smooth. The mixture will be thick, not like a traditional batter, so at this stage I switch to a spatula to mix.

1. Bake. Scoop the batter into your prepared loaf pan ( this is the one I use ) and spread it evenly on top. Sprinkle with pumpkin seeds and press them in lightly. Bake until an inserted toothpick comes out clean. Let the keto pumpkin bread cool completely before slicing.

My Recipe Tips

• Let the parchment paper hang over the sides of the pan. This makes it much easier to lift the loaf out without breaking it.
• The batter will be very thick. Almond flour and coconut flour soak up a lot of moisture, but resist the urge to thin it out! I promise that this keto pumpkin bread still bakes into a moist, tender loaf.
• The size of your pan impacts the bread height and baking time. I love this pan , partly because it’s the perfect size for this recipe but also because the lighter color doesn’t get the bottom and sides of the bread too dark. This almond flour pumpkin bread does not rise a lot, so it’ll be very short with a larger pan.
• Gently press the pumpkin seeds into the top. This helps prevent them from falling off when you slice the bread.
• Tent with foil if needed. If the top browns too quickly (I check around 30-35 minutes), loosely cover it with foil so the bread cooks through without burning.
• Be careful not to overbake. A toothpick should come out clean, but if you wait too long, it can dry out.
• Cool completely before slicing. This helps it set inside for the best texture. If you don’t wait, this low carb pumpkin bread can fall apart or taste underdone. I find it’s best to let it cool for 15 minutes in the pan, then lift out and cool completely on a rack.
• Want to enjoy it warm? You can reheat the slices in the microwave or oven, but I still recommend doing this only after cooling.
• Want muffins instead? You can use the same batter and use a muffin tin ( this is my favorite ). Just bake about 25-30 minutes. You can also make my almond flour pumpkin muffins instead.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 2 cups Wholesome Yum Blanched Almond Flour ▢
• 1/2 cup Wholesome Yum Coconut Flour ▢
• 2/3 cup Besti Monk Fruit Allulose Blend (this is pretty sweet; use 1/2 cup for mildly sweet) ▢
• 2 tsp Pumpkin pie spice ▢
• 1/2 tbsp Baking powder ▢
• 1/4 tsp Sea salt ▢
• 3/4 cup Pumpkin puree ▢
• 4 large Egg (lightly beaten) ▢
• 1/3 cup Unsalted butter (measured solid, then melted; can use ghee or coconut oil for dairy-free) ▢
• 2 tbsp Pumpkin seeds ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Preheat the oven to 325 degrees F (163 degrees C). Line an 8×4 (20 cm x 10 cm) loaf pan with parchment paper, so that the paper hangs over two opposite sides (for easy removal later).
2. In a large bowl, mix together the almond flour, coconut flour, Besti, pumpkin pie spice, baking powder, and sea salt.
3. Add the pumpkin puree, eggs, and melted butter. Mix until well combined.
4. Transfer the batter into the lined loaf pan and press evenly to make a smooth top. Sprinkle the top with pumpkin seeds and press them lightly into the surface.
5. Bake for 45-55 minutes , until an inserted toothpick comes out clean. Cool in the pan for 15 minutes, then transfer to a rack to cool completely before slicing.

Did You Like It?

Leave a rating to help other readers (this also helps me continue to provide free recipes on my site), or get the recipe sent to your inbox.

Maya’s Recipe Notes

Serving size: 1 1/2-inch slice

• Tips: Check out my recipe tips above to help you get the best texture, avoid common mistakes, and even turn this loaf into muffins.
• Storage: I wrap leftovers in parchment paper (not plastic wrap), as plastic or airtight containers trap too much moisture. They’ll last 1-3 days on the counter, or 4-7 days in the fridge.
• Freeze: I freeze the slices in a large zip lock bag, with pieces of parchment paper between them, so they don’t stick together and I can grab one at a time. They’re best within 3-4 months, and you can reheat them straight from frozen.

📖 Want more recipes like this? Find this one and many more in my Keto Ebook Bundle !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Keto Pumpkin Bread

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Keto Pumpkin Bread (Super Moist)

My keto pumpkin bread with almond flour is super moist, soft, naturally sweet, and perfectly spiced. A must for healthy fall baking!

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/recipes/sugar-free-pumpkin-bread-low-carb-paleo/

Ingredients

• 2 cups Wholesome Yum Blanched Almond Flour
• 1/2 cup Wholesome Yum Coconut Flour
• 2/3 cup Besti Monk Fruit Allulose Blend (this is pretty sweet; use 1/2 cup for mildly sweet)
• 2 tsp Pumpkin pie spice
• 1/2 tbsp Baking powder
• 1/4 tsp Sea salt
• 3/4 cup Pumpkin puree
• 4 large Egg (lightly beaten)
• 1/3 cup Unsalted butter (measured solid, then melted; can use ghee or coconut oil for dairy-free)
• 2 tbsp Pumpkin seeds

Instructions

1. Preheat the oven to 325 degrees F (163 degrees C). Line an 8x4 (20 cm x 10 cm) loaf pan with parchment paper, so that the paper hangs over two opposite sides (for easy removal later).
2. In a large bowl, mix together the almond flour, coconut flour, Besti, pumpkin pie spice, baking powder, and sea salt.
3. Add the pumpkin puree, eggs, and melted butter. Mix until well combined.
4. Transfer the batter into the lined loaf pan and press evenly to make a smooth top. Sprinkle the top with pumpkin seeds and press them lightly into the surface.
5. Bake for 45-55 minutes , until an inserted toothpick comes out clean. Cool in the pan for 15 minutes, then transfer to a rack to cool completely before slicing.

Maya’s Recipe Notes

Serving size: 1 1/2-inch slice

• Tips: Check out my recipe tips above to help you get the best texture, avoid common mistakes, and even turn this loaf into muffins.
• Storage: I wrap leftovers in parchment paper (not plastic wrap), as plastic or airtight containers trap too much moisture. They’ll last 1-3 days on the counter, or 4-7 days in the fridge.
• Freeze: I freeze the slices in a large zip lock bag, with pieces of parchment paper between them, so they don’t stick together and I can grab one at a time. They’re best within 3-4 months, and you can reheat them straight from frozen.

📖 Want more recipes like this? Find this one and many more in my Keto Ebook Bundle !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)

Free Printable: Low Carb & Keto Food List

• This Keto Pumpkin Bread Is On My Must-Make Fall Baking List
• Ingredients & Substitutions
• How To Make Keto Pumpkin Bread With Almond Flour
• My Recipe Tips
• Keto Pumpkin Bread (Super Moist) Recipe card
• Recipe Reviews

This Keto Pumpkin Bread Is On My Must-Make Fall Baking List

This is the keto pumpkin bread I bake every fall. It has the same rich, moist texture and warm spices as the classic kind I grew up with, but I played with the ratios to ensure it’s not dry or dense like some healthier versions. Here’s why it’s on my must-make fall baking list:

• Super moist, tender texture – I tested this almond flour pumpkin bread a bunch to get the crumb and moisture just right. If you’ve liked my keto banana bread , this one is even more moist!
• Rich spiced pumpkin flavor – I use real pumpkin puree (yes, it’s low carb in small amounts!) and plenty of pumpkin pie spice to get that cozy fall flavor in every bite.
• No one will know it’s keto – This low carb pumpkin bread has just 3.2 grams net carbs per slice, but I’ve served it to friends and family who aren’t low carb and they had no idea. It’s gluten free, sugar free, and there’s even a dairy-free option.

I usually bake a loaf on Sunday and slice it for breakfasts with my bulletproof coffee , but it makes a great low carb snack or even keto dessert with a little pat of butter. Bake this keto pumpkin bread with me this fall, and let me know if it makes your must-bake list, too!

“I made this tonight and threw in some chopped walnuts and some cranberries. Then I frosted it with your cream cheese frosting recipe. Both turned out incredible! A perfect autumn treat and dessert for my wife’s and my 29th anniversary dinner!” –John

⭐⭐⭐⭐⭐

Ingredients & Substitutions

Here I explain the best ingredients for my keto pumpkin bread recipe, what each one does, and substitution options. For measurements, see the recipe card .

• Wholesome Yum Blanched Almond Flour – Many brands are too coarse and make baked goods turn out gritty, but this one is super fine, so it makes the loaf soft, with a fine, tender crumb. I don’t recommend using almond meal. If you need a nut-free option, sunflower seed flour is the closest swap.
• Wholesome Yum Coconut Flour – This balances the moisture from the pumpkin and makes a better texture than almond flour alone. I don’t usually recommend swapping it, but if you must, replace the 1/2 cup coconut flour with 2 cups of almond flour and bake in a larger loaf pan.
• Besti Monk Fruit Allulose Blend – This sweetener keeps the bread perfectly moist and sweet, without any sugar or weird aftertaste. That’s why I use it in most of my baking recipes . If you want to use something else, most other sweeteners (especially those with erythritol) will make the loaf drier and might leave an aftertaste. Check my sweetener conversion calculator if you decide to swap.
• Pumpkin Puree – Make sure it’s plain puree, not pumpkin pie filling, which is loaded with sugar! I use canned like this for convenience, and if I have extra, I use it to make my pumpkin spice latte or pumpkin roll . You can roast and puree pumpkins yourself, too. I recommend sugar pie pumpkins if you go that route, but you can actually do it with acorn squash or butternut squash , too.
• Pumpkin Pie Spice – You can make my homemade pumpkin pie spice with cinnamon, nutmeg, cloves, ginger, and allspice, or store-bought is fine, too.
• Baking Powder – I like this non-GMO brand . Make sure it’s fresh!
• Eggs – For structure. Flax eggs should work for an egg-free version, but the almond flour pumpkin bread will be more crumbly.
• Butter – Coconut oil works great for dairy-free.
• Pumpkin Seeds – Optional, but I love the crunch on top. Sometimes I swap them for sugar-free chocolate chips , chopped pecans or walnuts, dried cranberries , or even a slather of sugar-free cream cheese frosting .
• Sea Salt

How To Make Keto Pumpkin Bread With Almond Flour

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Mix the dry ingredients. In a large bowl, mix together the almond flour, coconut flour, Besti, pumpkin pie spice, baking powder, and salt. I use a whisk to break up any lumps.
2. Add the wet ingredients. Stir in the pumpkin puree, eggs, and melted butter until smooth. The mixture will be thick, not like a traditional batter, so at this stage I switch to a spatula to mix.

1. Bake. Scoop the batter into your prepared loaf pan ( this is the one I use ) and spread it evenly on top. Sprinkle with pumpkin seeds and press them in lightly. Bake until an inserted toothpick comes out clean. Let the keto pumpkin bread cool completely before slicing.

My Recipe Tips

• Let the parchment paper hang over the sides of the pan. This makes it much easier to lift the loaf out without breaking it.
• The batter will be very thick. Almond flour and coconut flour soak up a lot of moisture, but resist the urge to thin it out! I promise that this keto pumpkin bread still bakes into a moist, tender loaf.
• The size of your pan impacts the bread height and baking time. I love this pan , partly because it’s the perfect size for this recipe but also because the lighter color doesn’t get the bottom and sides of the bread too dark. This almond flour pumpkin bread does not rise a lot, so it’ll be very short with a larger pan.
• Gently press the pumpkin seeds into the top. This helps prevent them from falling off when you slice the bread.
• Tent with foil if needed. If the top browns too quickly (I check around 30-35 minutes), loosely cover it with foil so the bread cooks through without burning.
• Be careful not to overbake. A toothpick should come out clean, but if you wait too long, it can dry out.
• Cool completely before slicing. This helps it set inside for the best texture. If you don’t wait, this low carb pumpkin bread can fall apart or taste underdone. I find it’s best to let it cool for 15 minutes in the pan, then lift out and cool completely on a rack.
• Want to enjoy it warm? You can reheat the slices in the microwave or oven, but I still recommend doing this only after cooling.
• Want muffins instead? You can use the same batter and use a muffin tin ( this is my favorite ). Just bake about 25-30 minutes. You can also make my almond flour pumpkin muffins instead.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 2 cups Wholesome Yum Blanched Almond Flour ▢
• 1/2 cup Wholesome Yum Coconut Flour ▢
• 2/3 cup Besti Monk Fruit Allulose Blend (this is pretty sweet; use 1/2 cup for mildly sweet) ▢
• 2 tsp Pumpkin pie spice ▢
• 1/2 tbsp Baking powder ▢
• 1/4 tsp Sea salt ▢
• 3/4 cup Pumpkin puree ▢
• 4 large Egg (lightly beaten) ▢
• 1/3 cup Unsalted butter (measured solid, then melted; can use ghee or coconut oil for dairy-free) ▢
• 2 tbsp Pumpkin seeds ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Preheat the oven to 325 degrees F (163 degrees C). Line an 8×4 (20 cm x 10 cm) loaf pan with parchment paper, so that the paper hangs over two opposite sides (for easy removal later).
2. In a large bowl, mix together the almond flour, coconut flour, Besti, pumpkin pie spice, baking powder, and sea salt.
3. Add the pumpkin puree, eggs, and melted butter. Mix until well combined.
4. Transfer the batter into the lined loaf pan and press evenly to make a smooth top. Sprinkle the top with pumpkin seeds and press them lightly into the surface.
5. Bake for 45-55 minutes , until an inserted toothpick comes out clean. Cool in the pan for 15 minutes, then transfer to a rack to cool completely before slicing.

Did You Like It?

Leave a rating to help other readers (this also helps me continue to provide free recipes on my site), or get the recipe sent to your inbox.

Maya’s Recipe Notes

Serving size: 1 1/2-inch slice

• Tips: Check out my recipe tips above to help you get the best texture, avoid common mistakes, and even turn this loaf into muffins.
• Storage: I wrap leftovers in parchment paper (not plastic wrap), as plastic or airtight containers trap too much moisture. They’ll last 1-3 days on the counter, or 4-7 days in the fridge.
• Freeze: I freeze the slices in a large zip lock bag, with pieces of parchment paper between them, so they don’t stick together and I can grab one at a time. They’re best within 3-4 months, and you can reheat them straight from frozen.

📖 Want more recipes like this? Find this one and many more in my Keto Ebook Bundle !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Keto Pumpkin Bread

Free Printable: Low Carb & Keto Food List

• This Keto Pumpkin Bread Is On My Must-Make Fall Baking List
• Ingredients & Substitutions
• How To Make Keto Pumpkin Bread With Almond Flour
• My Recipe Tips
• Keto Pumpkin Bread (Super Moist) Recipe card
• Recipe Reviews

This Keto Pumpkin Bread Is On My Must-Make Fall Baking List

This is the keto pumpkin bread I bake every fall. It has the same rich, moist texture and warm spices as the classic kind I grew up with, but I played with the ratios to ensure it’s not dry or dense like some healthier versions. Here’s why it’s on my must-make fall baking list:

• Super moist, tender texture – I tested this almond flour pumpkin bread a bunch to get the crumb and moisture just right. If you’ve liked my keto banana bread , this one is even more moist!
• Rich spiced pumpkin flavor – I use real pumpkin puree (yes, it’s low carb in small amounts!) and plenty of pumpkin pie spice to get that cozy fall flavor in every bite.
• No one will know it’s keto – This low carb pumpkin bread has just 3.2 grams net carbs per slice, but I’ve served it to friends and family who aren’t low carb and they had no idea. It’s gluten free, sugar free, and there’s even a dairy-free option.

I usually bake a loaf on Sunday and slice it for breakfasts with my bulletproof coffee , but it makes a great low carb snack or even keto dessert with a little pat of butter. Bake this keto pumpkin bread with me this fall, and let me know if it makes your must-bake list, too!

“I made this tonight and threw in some chopped walnuts and some cranberries. Then I frosted it with your cream cheese frosting recipe. Both turned out incredible! A perfect autumn treat and dessert for my wife’s and my 29th anniversary dinner!” –John

⭐⭐⭐⭐⭐

Ingredients & Substitutions

Here I explain the best ingredients for my keto pumpkin bread recipe, what each one does, and substitution options. For measurements, see the recipe card .

• Wholesome Yum Blanched Almond Flour – Many brands are too coarse and make baked goods turn out gritty, but this one is super fine, so it makes the loaf soft, with a fine, tender crumb. I don’t recommend using almond meal. If you need a nut-free option, sunflower seed flour is the closest swap.
• Wholesome Yum Coconut Flour – This balances the moisture from the pumpkin and makes a better texture than almond flour alone. I don’t usually recommend swapping it, but if you must, replace the 1/2 cup coconut flour with 2 cups of almond flour and bake in a larger loaf pan.
• Besti Monk Fruit Allulose Blend – This sweetener keeps the bread perfectly moist and sweet, without any sugar or weird aftertaste. That’s why I use it in most of my baking recipes . If you want to use something else, most other sweeteners (especially those with erythritol) will make the loaf drier and might leave an aftertaste. Check my sweetener conversion calculator if you decide to swap.
• Pumpkin Puree – Make sure it’s plain puree, not pumpkin pie filling, which is loaded with sugar! I use canned like this for convenience, and if I have extra, I use it to make my pumpkin spice latte or pumpkin roll . You can roast and puree pumpkins yourself, too. I recommend sugar pie pumpkins if you go that route, but you can actually do it with acorn squash or butternut squash , too.
• Pumpkin Pie Spice – You can make my homemade pumpkin pie spice with cinnamon, nutmeg, cloves, ginger, and allspice, or store-bought is fine, too.
• Baking Powder – I like this non-GMO brand . Make sure it’s fresh!
• Eggs – For structure. Flax eggs should work for an egg-free version, but the almond flour pumpkin bread will be more crumbly.
• Butter – Coconut oil works great for dairy-free.
• Pumpkin Seeds – Optional, but I love the crunch on top. Sometimes I swap them for sugar-free chocolate chips , chopped pecans or walnuts, dried cranberries , or even a slather of sugar-free cream cheese frosting .
• Sea Salt

How To Make Keto Pumpkin Bread With Almond Flour

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Mix the dry ingredients. In a large bowl, mix together the almond flour, coconut flour, Besti, pumpkin pie spice, baking powder, and salt. I use a whisk to break up any lumps.
2. Add the wet ingredients. Stir in the pumpkin puree, eggs, and melted butter until smooth. The mixture will be thick, not like a traditional batter, so at this stage I switch to a spatula to mix.

1. Bake. Scoop the batter into your prepared loaf pan ( this is the one I use ) and spread it evenly on top. Sprinkle with pumpkin seeds and press them in lightly. Bake until an inserted toothpick comes out clean. Let the keto pumpkin bread cool completely before slicing.

My Recipe Tips

• Let the parchment paper hang over the sides of the pan. This makes it much easier to lift the loaf out without breaking it.
• The batter will be very thick. Almond flour and coconut flour soak up a lot of moisture, but resist the urge to thin it out! I promise that this keto pumpkin bread still bakes into a moist, tender loaf.
• The size of your pan impacts the bread height and baking time. I love this pan , partly because it’s the perfect size for this recipe but also because the lighter color doesn’t get the bottom and sides of the bread too dark. This almond flour pumpkin bread does not rise a lot, so it’ll be very short with a larger pan.
• Gently press the pumpkin seeds into the top. This helps prevent them from falling off when you slice the bread.
• Tent with foil if needed. If the top browns too quickly (I check around 30-35 minutes), loosely cover it with foil so the bread cooks through without burning.
• Be careful not to overbake. A toothpick should come out clean, but if you wait too long, it can dry out.
• Cool completely before slicing. This helps it set inside for the best texture. If you don’t wait, this low carb pumpkin bread can fall apart or taste underdone. I find it’s best to let it cool for 15 minutes in the pan, then lift out and cool completely on a rack.
• Want to enjoy it warm? You can reheat the slices in the microwave or oven, but I still recommend doing this only after cooling.
• Want muffins instead? You can use the same batter and use a muffin tin ( this is my favorite ). Just bake about 25-30 minutes. You can also make my almond flour pumpkin muffins instead.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 2 cups Wholesome Yum Blanched Almond Flour ▢
• 1/2 cup Wholesome Yum Coconut Flour ▢
• 2/3 cup Besti Monk Fruit Allulose Blend (this is pretty sweet; use 1/2 cup for mildly sweet) ▢
• 2 tsp Pumpkin pie spice ▢
• 1/2 tbsp Baking powder ▢
• 1/4 tsp Sea salt ▢
• 3/4 cup Pumpkin puree ▢
• 4 large Egg (lightly beaten) ▢
• 1/3 cup Unsalted butter (measured solid, then melted; can use ghee or coconut oil for dairy-free) ▢
• 2 tbsp Pumpkin seeds ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Preheat the oven to 325 degrees F (163 degrees C). Line an 8×4 (20 cm x 10 cm) loaf pan with parchment paper, so that the paper hangs over two opposite sides (for easy removal later).
2. In a large bowl, mix together the almond flour, coconut flour, Besti, pumpkin pie spice, baking powder, and sea salt.
3. Add the pumpkin puree, eggs, and melted butter. Mix until well combined.
4. Transfer the batter into the lined loaf pan and press evenly to make a smooth top. Sprinkle the top with pumpkin seeds and press them lightly into the surface.
5. Bake for 45-55 minutes , until an inserted toothpick comes out clean. Cool in the pan for 15 minutes, then transfer to a rack to cool completely before slicing.

Did You Like It?

Leave a rating to help other readers (this also helps me continue to provide free recipes on my site), or get the recipe sent to your inbox.

Maya’s Recipe Notes

Serving size: 1 1/2-inch slice

• Tips: Check out my recipe tips above to help you get the best texture, avoid common mistakes, and even turn this loaf into muffins.
• Storage: I wrap leftovers in parchment paper (not plastic wrap), as plastic or airtight containers trap too much moisture. They’ll last 1-3 days on the counter, or 4-7 days in the fridge.
• Freeze: I freeze the slices in a large zip lock bag, with pieces of parchment paper between them, so they don’t stick together and I can grab one at a time. They’re best within 3-4 months, and you can reheat them straight from frozen.

📖 Want more recipes like this? Find this one and many more in my Keto Ebook Bundle !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Keto Pumpkin Bread

Free Printable: Low Carb & Keto Food List

• This Keto Pumpkin Bread Is On My Must-Make Fall Baking List
• Ingredients & Substitutions
• How To Make Keto Pumpkin Bread With Almond Flour
• My Recipe Tips
• Keto Pumpkin Bread (Super Moist) Recipe card
• Recipe Reviews

This Keto Pumpkin Bread Is On My Must-Make Fall Baking List

This is the keto pumpkin bread I bake every fall. It has the same rich, moist texture and warm spices as the classic kind I grew up with, but I played with the ratios to ensure it’s not dry or dense like some healthier versions. Here’s why it’s on my must-make fall baking list:

• Super moist, tender texture – I tested this almond flour pumpkin bread a bunch to get the crumb and moisture just right. If you’ve liked my keto banana bread , this one is even more moist!
• Rich spiced pumpkin flavor – I use real pumpkin puree (yes, it’s low carb in small amounts!) and plenty of pumpkin pie spice to get that cozy fall flavor in every bite.
• No one will know it’s keto – This low carb pumpkin bread has just 3.2 grams net carbs per slice, but I’ve served it to friends and family who aren’t low carb and they had no idea. It’s gluten free, sugar free, and there’s even a dairy-free option.

I usually bake a loaf on Sunday and slice it for breakfasts with my bulletproof coffee , but it makes a great low carb snack or even keto dessert with a little pat of butter. Bake this keto pumpkin bread with me this fall, and let me know if it makes your must-bake list, too!

“I made this tonight and threw in some chopped walnuts and some cranberries. Then I frosted it with your cream cheese frosting recipe. Both turned out incredible! A perfect autumn treat and dessert for my wife’s and my 29th anniversary dinner!” –John

⭐⭐⭐⭐⭐

Ingredients & Substitutions

Here I explain the best ingredients for my keto pumpkin bread recipe, what each one does, and substitution options. For measurements, see the recipe card .

• Wholesome Yum Blanched Almond Flour – Many brands are too coarse and make baked goods turn out gritty, but this one is super fine, so it makes the loaf soft, with a fine, tender crumb. I don’t recommend using almond meal. If you need a nut-free option, sunflower seed flour is the closest swap.
• Wholesome Yum Coconut Flour – This balances the moisture from the pumpkin and makes a better texture than almond flour alone. I don’t usually recommend swapping it, but if you must, replace the 1/2 cup coconut flour with 2 cups of almond flour and bake in a larger loaf pan.
• Besti Monk Fruit Allulose Blend – This sweetener keeps the bread perfectly moist and sweet, without any sugar or weird aftertaste. That’s why I use it in most of my baking recipes . If you want to use something else, most other sweeteners (especially those with erythritol) will make the loaf drier and might leave an aftertaste. Check my sweetener conversion calculator if you decide to swap.
• Pumpkin Puree – Make sure it’s plain puree, not pumpkin pie filling, which is loaded with sugar! I use canned like this for convenience, and if I have extra, I use it to make my pumpkin spice latte or pumpkin roll . You can roast and puree pumpkins yourself, too. I recommend sugar pie pumpkins if you go that route, but you can actually do it with acorn squash or butternut squash , too.
• Pumpkin Pie Spice – You can make my homemade pumpkin pie spice with cinnamon, nutmeg, cloves, ginger, and allspice, or store-bought is fine, too.
• Baking Powder – I like this non-GMO brand . Make sure it’s fresh!
• Eggs – For structure. Flax eggs should work for an egg-free version, but the almond flour pumpkin bread will be more crumbly.
• Butter – Coconut oil works great for dairy-free.
• Pumpkin Seeds – Optional, but I love the crunch on top. Sometimes I swap them for sugar-free chocolate chips , chopped pecans or walnuts, dried cranberries , or even a slather of sugar-free cream cheese frosting .
• Sea Salt

How To Make Keto Pumpkin Bread With Almond Flour

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Mix the dry ingredients. In a large bowl, mix together the almond flour, coconut flour, Besti, pumpkin pie spice, baking powder, and salt. I use a whisk to break up any lumps.
2. Add the wet ingredients. Stir in the pumpkin puree, eggs, and melted butter until smooth. The mixture will be thick, not like a traditional batter, so at this stage I switch to a spatula to mix.

1. Bake. Scoop the batter into your prepared loaf pan ( this is the one I use ) and spread it evenly on top. Sprinkle with pumpkin seeds and press them in lightly. Bake until an inserted toothpick comes out clean. Let the keto pumpkin bread cool completely before slicing.

My Recipe Tips

• Let the parchment paper hang over the sides of the pan. This makes it much easier to lift the loaf out without breaking it.
• The batter will be very thick. Almond flour and coconut flour soak up a lot of moisture, but resist the urge to thin it out! I promise that this keto pumpkin bread still bakes into a moist, tender loaf.
• The size of your pan impacts the bread height and baking time. I love this pan , partly because it’s the perfect size for this recipe but also because the lighter color doesn’t get the bottom and sides of the bread too dark. This almond flour pumpkin bread does not rise a lot, so it’ll be very short with a larger pan.
• Gently press the pumpkin seeds into the top. This helps prevent them from falling off when you slice the bread.
• Tent with foil if needed. If the top browns too quickly (I check around 30-35 minutes), loosely cover it with foil so the bread cooks through without burning.
• Be careful not to overbake. A toothpick should come out clean, but if you wait too long, it can dry out.
• Cool completely before slicing. This helps it set inside for the best texture. If you don’t wait, this low carb pumpkin bread can fall apart or taste underdone. I find it’s best to let it cool for 15 minutes in the pan, then lift out and cool completely on a rack.
• Want to enjoy it warm? You can reheat the slices in the microwave or oven, but I still recommend doing this only after cooling.
• Want muffins instead? You can use the same batter and use a muffin tin ( this is my favorite ). Just bake about 25-30 minutes. You can also make my almond flour pumpkin muffins instead.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 2 cups Wholesome Yum Blanched Almond Flour ▢
• 1/2 cup Wholesome Yum Coconut Flour ▢
• 2/3 cup Besti Monk Fruit Allulose Blend (this is pretty sweet; use 1/2 cup for mildly sweet) ▢
• 2 tsp Pumpkin pie spice ▢
• 1/2 tbsp Baking powder ▢
• 1/4 tsp Sea salt ▢
• 3/4 cup Pumpkin puree ▢
• 4 large Egg (lightly beaten) ▢
• 1/3 cup Unsalted butter (measured solid, then melted; can use ghee or coconut oil for dairy-free) ▢
• 2 tbsp Pumpkin seeds ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Preheat the oven to 325 degrees F (163 degrees C). Line an 8×4 (20 cm x 10 cm) loaf pan with parchment paper, so that the paper hangs over two opposite sides (for easy removal later).
2. In a large bowl, mix together the almond flour, coconut flour, Besti, pumpkin pie spice, baking powder, and sea salt.
3. Add the pumpkin puree, eggs, and melted butter. Mix until well combined.
4. Transfer the batter into the lined loaf pan and press evenly to make a smooth top. Sprinkle the top with pumpkin seeds and press them lightly into the surface.
5. Bake for 45-55 minutes , until an inserted toothpick comes out clean. Cool in the pan for 15 minutes, then transfer to a rack to cool completely before slicing.

Did You Like It?

Leave a rating to help other readers (this also helps me continue to provide free recipes on my site), or get the recipe sent to your inbox.

Maya’s Recipe Notes

Serving size: 1 1/2-inch slice

• Tips: Check out my recipe tips above to help you get the best texture, avoid common mistakes, and even turn this loaf into muffins.
• Storage: I wrap leftovers in parchment paper (not plastic wrap), as plastic or airtight containers trap too much moisture. They’ll last 1-3 days on the counter, or 4-7 days in the fridge.
• Freeze: I freeze the slices in a large zip lock bag, with pieces of parchment paper between them, so they don’t stick together and I can grab one at a time. They’re best within 3-4 months, and you can reheat them straight from frozen.

📖 Want more recipes like this? Find this one and many more in my Keto Ebook Bundle !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Keto Pumpkin Bread