Free Printable: Low Carb & Keto Food List

• Why You’ll Love This Keto Pumpkin Roll Recipe
• Ingredients & Substitutions
• How To Make A Keto Pumpkin Roll
• Tips For The Best Keto Pumpkin Cake Roll
• Storage Instructions
• More Keto Pumpkin Recipes
• Recommended Tools
• Keto Pumpkin Roll Recipe card
• Recipe Reviews

This keto pumpkin roll recipe is the perfect dessert to enjoy all autumn long! Just like keto apple pie , it looks like it took hours in the kitchen — but it’s actually easy to make with the right ingredients and technique. See how to make this low carb keto pumpkin cake roll below, plus tips to help it turn out perfectly every time . (Or if you don’t want to fuss with rolling up a cake, make these healthy pumpkin bars instead, which taste similar, minus the rolling.)

For a rich, moist keto cake roll that tastes just as luscious as a traditional one, I relied on a blend of Wholesome Yum Almond Flour , Wholesome Yum Coconut Flour , and Besti Monk Fruit Allulose Blend to sweeten it without sugar. With easy-dissolving Besti Powdered Monk Fruit Allulose Blend whipped into the filling as the finishing touch, this incredible cake tastes too good to be sugar-free!

Why You’ll Love This Keto Pumpkin Roll Recipe

• Rich, sweet pumpkin flavor with warm spices
• Moist, tender cake
• Silky smooth cream cheese filling
• Only 10 minutes of hands-on prep
• Just 3.2g net carbs per serving
• Naturally gluten-free pumpkin roll
• The perfect fall dessert that doesn’t taste like it’s sugar-free!

Ingredients & Substitutions

Here I explain the best ingredients for a keto pumpkin cream cheese roll, what each one does in the recipe, and substitution options. For measurements, see the recipe card below .

Keto Pumpkin Cake:

• Wholesome Yum Almond Flour – With an ultra-fine grind that rivals all purpose flour, it’s hard to believe it makes a truly delicious almond flour pumpkin roll. I only recommend this one, as others have coarser pieces that can make the cake bake up too “wet” and make the end result gritty. There is no substitute, sorry.
• Wholesome Yum Coconut Flour – Helps absorb moisture from the pumpkin to create a perfect cake-like texture (and keep the pumpkin roll gluten free). If you need to replace coconut flour, the right ratio would be about 3/4 cup almond flour in its place, but you’d have more batter as a result, so you’ll end up with a larger roll and would need more filling.
• Baking Powder – Allows the cake to rise and prevents it from being too dense. Don’t confuse this with baking soda, which is different.
• Xanthan Gum – Since this keto pumpkin roll contains no gluten, this ingredient helps the cake flex into a roll shape without cracks. Other gums would likely work, but don’t omit altogether, or the cake won’t roll up.
• Sea Salt – Balances the sweet flavor.
• Besti Monk Fruit Allulose Blend – Measures and tastes like sugar for the perfect sweet flavor in this dessert — all with 0 added net carbs! You may be able to use other sugar substitutes , such as other monk fruit or stevia sweetener blends (use the sweetener conversion chart here), but the end result will be more dry.
• Pumpkin Spice – A rich blend of cinnamon, nutmeg, ginger, cloves, and allspice. You can get a store bought variety or make homemade pumpkin pie spice in minutes!
• Eggs – Use whole, large eggs. I haven’t tested the recipe with a substitute, like flax eggs , so am not sure if that would work.
• Pumpkin Puree – Use pure pumpkin puree. Avoid pumpkin pie filling, which contains added sugar.
• Vanilla Extract – Use a high-quality vanilla for best flavor.

Cream Cheese Filling:

• Unsalted Butter – I prefer grass-fed butter for best flavor, but any unsalted variety will work.
• Cream Cheese – Plain cream cheese makes the best keto pumpkin roll filling! Make sure it’s softened at room temperature.
• Besti Powdered Monk Fruit Allulose Blend – The powdered version of this sweetener allows it to blend seamlessly in the filling — with no gritty texture or aftertaste. Most other powdered sweeteners don’t dissolve well and can crystallize when you store them, leading to a grainy texture, so I don’t recommend substituting this one.
• Vanilla Extract

How To Make A Keto Pumpkin Roll

This section shows how to make a keto pumpkin cake roll, with step-by-step photos and details about the technique, to help you visualize it. For full instructions, including amounts and temperatures, see the recipe card below .

1. Mix dry ingredients. In a large bowl, combine almond flour, coconut flour, baking powder, xanthan gum, sea salt, Besti sweetener, and pumpkin pie spice.
2. Mix wet ingredients. In a small bowl, whisk together eggs, pumpkin, and vanilla.

1. Combine. Mix together the wet and dry ingredients, until fully incorporated.
2. Bake. Transfer batter to a baking pan lined with parchment paper and sprayed with cooking spray. Bake until the keto pumpkin cake springs back to the touch and an inserted toothpick comes out clean. Cool for 10 minutes.

1. Roll. While the cake is still warm, roll it up (without filling) from the short side into a tight roll. Cool for another 30 minutes.
2. Make frosting. While cake cools, make cream cheese frosting according to the instructions here , using ingredients in the written recipe below.

1. Frost. Gently unroll the cake and spread frosting over the top, leaving a 1-inch gap around edges.
2. Re-roll. Roll the cake again carefully, to keep filling from spilling over the sides.

1. Cool completely. Let the cake finish cooling to room temperature.
2. Slice. Once it’s at room temperature, you can slice the keto pumpkin roll gently using a sharp serrated knife.

Tips For The Best Keto Pumpkin Cake Roll

Avoid common keto cake roll pitfalls with these tips!

• Don’t skip the xanthan gum. This is a crucial ingredient to help the cake stay flexible enough to roll.
• Avoid over-baking. Baking for too long increases the likelihood of cracking, so watch carefully for doneness.
• Pay attention to cooling time. The almond flour pumpkin cake will get too stiff and crack if you try to roll it when it has cooled completely. You’ll need to roll it empty first when it has cooled for just 10 minutes, then cool for 30 minutes in the rolled state, unroll to frost, and finally roll again.
• Refrigerate for easier slicing. You can slice the roll at room temperature, but if you have trouble with it, chill in the fridge first, then slice.

Storage Instructions

• Store: Keep this keto pumpkin Swiss roll in the refrigerator for 3-4 days.
• Freeze: Wrap the roll tightly in plastic wrap, then foil over that, to prevent freezer burn. Keep in the freezer for up to 2-3 months. (You can also freeze individually wrapped slices if you prefer.) Thaw in the fridge overnight before serving.

More Keto Pumpkin Recipes

Low carb pumpkin desserts taste so good! Give one of these pumpkin treats a try next:

Keto Pumpkin Cookies

Keto Pumpkin Spice Latte

Keto Pumpkin Cheesecake

Keto Pumpkin Pie

Recommended Tools

• Parchment Paper – Essential for rolling the cake around the filling.
• 9×13 Inch Pan – The ideal size for this pumpkin roll recipe.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

Cake:

• 1 cup Wholesome Yum Blanched Almond Flour ▢
• 4 tbsp Wholesome Yum Coconut Flour ▢
• 1 tsp Baking powder ▢
• 1 tsp Xanthan gum ▢
• 1/4 tsp Sea salt ▢
• 1/2 cup Besti Monk Fruit Allulose Blend ▢
• 1 tsp Pumpkin pie spice ▢
• 4 large Eggs ▢
• 2/3 cup Pumpkin puree ▢
• 1 tsp Vanilla extract ▢

Filling:

• 2 tbsp Unsalted butter (softened) ▢
• 8 oz Cream cheese (softened) ▢
• 1/4 cup Besti Powdered Monk Fruit Allulose Blend ▢
• 1 tsp Vanilla extract ▢

Instructions

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

Keto Pumpkin Cake:

1. Preheat oven to 350 degrees F (177 degrees C).
2. In a large bowl, stir together the almond flour, coconut flour, baking powder, xanthan gum, sea salt, Besti sweetener, and pumpkin pie spice.
3. In a small bowl, whisk the eggs, pumpkin puree, and vanilla.
4. Mix the wet ingredients into the dry ingredients, until fully incorporated.
5. Line a 9×13 inch pan with parchment paper and spray paper with cooking spray. Spread the cake batter evenly across entire cookie sheet.
6. Bake for 10-13 minutes, until cake springs back when touched and a toothpick comes out clean when inserted into the center of the cake. Set aside and let cool for 10 minutes (it will still be warm to the touch).

Roll Up:

1. Using the short side of the parchment paper, roll the cake in a tight roll and cool for an additional 30 minutes .

Cream Cheese Filling:

1. Meanwhile, make cream cheese frosting according to the instructions here . (You’ll need to use the amounts above.)

Assembly:

1. Once the cake has fully cooled, unroll the cake gently so it does not crack. Spread the filling over the cake, leaving a 1-inch gap around the edges.
2. Using the parchment paper, roll the cake back up, keeping it tight but not so tight that it cracks and the filling spills over the sides. Refrigerate for at least 1 hour , preferably overnight, before slicing.

Did You Like It?

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Maya’s Recipe Notes

Serving size: 1 slice or (1/10 of recipe)

📖 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 Cake Roll

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 Roll

This keto pumpkin roll recipe is the best fall dessert! A sweet, moist keto pumpkin cake is stuffed with creamy filling, all for 3.2g net carbs.

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/pumpkin-roll/

Ingredients

Cake:

• 1 cup Wholesome Yum Blanched Almond Flour
• 4 tbsp Wholesome Yum Coconut Flour
• 1 tsp Baking powder
• 1 tsp Xanthan gum
• 1/4 tsp Sea salt
• 1/2 cup Besti Monk Fruit Allulose Blend
• 1 tsp Pumpkin pie spice
• 4 large Eggs
• 2/3 cup Pumpkin puree
• 1 tsp Vanilla extract

Filling:

• 2 tbsp Unsalted butter (softened)
• 8 oz Cream cheese (softened)
• 1/4 cup Besti Powdered Monk Fruit Allulose Blend
• 1 tsp Vanilla extract

Instructions

Keto Pumpkin Cake:

1. Preheat oven to 350 degrees F (177 degrees C).
2. In a large bowl, stir together the almond flour, coconut flour, baking powder, xanthan gum, sea salt, Besti sweetener, and pumpkin pie spice.
3. In a small bowl, whisk the eggs, pumpkin puree, and vanilla.
4. Mix the wet ingredients into the dry ingredients, until fully incorporated.
5. Line a 9x13 inch pan with parchment paper and spray paper with cooking spray. Spread the cake batter evenly across entire cookie sheet.
6. Bake for 10-13 minutes, until cake springs back when touched and a toothpick comes out clean when inserted into the center of the cake. Set aside and let cool for 10 minutes (it will still be warm to the touch).

Roll Up:

1. Using the short side of the parchment paper, roll the cake in a tight roll and cool for an additional 30 minutes .

Cream Cheese Filling:

1. Meanwhile, make cream cheese frosting according to the instructions here . (You’ll need to use the amounts above.)

Assembly:

1. Once the cake has fully cooled, unroll the cake gently so it does not crack. Spread the filling over the cake, leaving a 1-inch gap around the edges.
2. Using the parchment paper, roll the cake back up, keeping it tight but not so tight that it cracks and the filling spills over the sides. Refrigerate for at least 1 hour , preferably overnight, before slicing.

Maya’s Recipe Notes

Serving size: 1 slice or (1/10 of recipe)

📖 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. :)