32+ Easy Dairy Free Keto Pumpkin Recipes to Try Now

Pumpkin isn’t just for fall! It’s a versatile, nutrient-packed ingredient that can elevate your meals and snacks year-round.

For those following a dairy-free and keto lifestyle, finding creative, flavorful ways to incorporate pumpkin can be a game-changer.

Whether you’re looking for sweet treats or savory dishes, this blog article will explore over 32 keto-friendly and dairy-free pumpkin recipes.

From velvety soups to spiced desserts, you’ll discover countless ways to enjoy this seasonal favorite without breaking your diet rules.

So grab your pumpkins, and let’s dive into some delicious, low-carb recipes that will satisfy your taste buds!

32+ Easy Dairy Free Keto Pumpkin Recipes to Try Now

These 32+ dairy-free keto pumpkin recipes are proof that you don’t have to miss out on rich flavors and comforting dishes while sticking to your keto goals.

With a little creativity, pumpkin becomes a versatile ingredient that can be transformed into a variety of meals and treats.

Whether you’re savoring a creamy soup or indulging in a pumpkin muffin, you’ll find that a dairy-free and keto lifestyle doesn’t mean sacrificing flavor or fun.

So get cooking and enjoy the best of pumpkin season all year long!

Keto Pumpkin Soup

This creamy and comforting Keto Pumpkin Soup is dairy-free and made with wholesome ingredients. Packed with rich pumpkin flavor, coconut milk, and aromatic spices, it’s the perfect low-carb lunch to keep you full and satisfied. It’s also naturally gluten-free, making it a great option for various dietary preferences.

Ingredients:

• 2 cups pumpkin puree (fresh or canned)
• 1 can (13.5 oz) full-fat coconut milk
• 4 cups vegetable broth
• 1 tbsp olive oil
• 1 medium onion, chopped
• 2 garlic cloves, minced
• 1 tsp ground ginger
• 1 tsp ground cinnamon
• 1/2 tsp ground nutmeg
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions:

1. In a large pot, heat the olive oil over medium heat. Add the onion and garlic, sautéing until fragrant and softened (about 5 minutes).
2. Add the pumpkin puree, coconut milk, vegetable broth, ginger, cinnamon, nutmeg, salt, and pepper. Stir to combine.
3. Bring to a simmer, reduce the heat, and cook for 15-20 minutes, allowing the flavors to meld together.
4. Using an immersion blender, blend the soup until smooth and creamy. If you don’t have an immersion blender, transfer the soup in batches to a regular blender.
5. Taste and adjust seasonings if necessary.
6. Serve hot with a garnish of fresh parsley.

This Keto Pumpkin Soup is not only easy to make, but it’s also comforting and flavorful, perfect for cooler months. The coconut milk adds a creamy texture, while the blend of spices elevates the pumpkin’s natural sweetness. As a keto-friendly and dairy-free meal, it will keep you full and satisfied without spiking your blood sugar levels.

Keto Pumpkin Frittata

keto pumpkin frittata is an excellent choice for a filling, dairy-free lunch. The combination of eggs, pumpkin, and savory spices creates a satisfying meal that’s low in carbs but high in healthy fats and protein. This frittata is versatile, as you can add in your favorite vegetables or keto-friendly meats to customize it.

Ingredients:

• 1 cup pumpkin puree
• 8 large eggs
• 1 tbsp olive oil
• 1/2 medium onion, chopped
• 1 red bell pepper, chopped
• 1 tsp ground cumin
• 1/2 tsp ground turmeric
• Salt and pepper to taste
• Fresh cilantro for garnish

Instructions:

1. Preheat the oven to 375°F (190°C).
2. In a large oven-safe skillet, heat the olive oil over medium heat. Add the onion and bell pepper, cooking until softened (about 5 minutes).
3. Stir in the pumpkin puree, cumin, turmeric, salt, and pepper. Let the mixture cook for another 3-4 minutes to incorporate the flavors.
4. In a bowl, whisk the eggs and pour them over the pumpkin and vegetable mixture in the skillet. Stir gently to combine.
5. Transfer the skillet to the preheated oven and bake for 15-20 minutes, or until the eggs are set and the top is lightly golden.
6. Remove from the oven and let cool for a few minutes before slicing.
7. Garnish with fresh cilantro and serve.

This Keto Pumpkin Frittata is a delicious, nutritious option for anyone looking to stay on track with a dairy-free and low-carb lifestyle. The combination of egg and pumpkin makes it rich in protein and fiber, while the cumin and turmeric give it a warm, earthy flavor. It’s perfect for meal prep, as it can be easily stored and enjoyed throughout the week.

Keto Pumpkin Salad with Avocado

A refreshing and nutrient-packed salad featuring roasted pumpkin, creamy avocado, and a zesty lemon dressing. This dairy-free, keto-friendly salad is light but filling, making it an ideal lunch. The healthy fats from the avocado and the low-carb pumpkin provide the perfect balance of flavor and nutrition.

Ingredients:

• 1 small pumpkin, peeled and cubed
• 1 tbsp olive oil
• Salt and pepper to taste
• 1 ripe avocado, sliced
• 2 cups mixed greens (spinach, arugula, or kale)
• 1/4 red onion, thinly sliced
• 2 tbsp pumpkin seeds
• 2 tbsp fresh parsley, chopped

For the Dressing:

• 2 tbsp olive oil
• 1 tbsp apple cider vinegar
• 1 tsp Dijon mustard
• 1/2 tsp garlic powder
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 400°F (200°C). On a baking sheet, toss the pumpkin cubes with olive oil, salt, and pepper. Roast for 25-30 minutes, or until tender and lightly browned.
2. While the pumpkin roasts, whisk together the dressing ingredients in a small bowl and set aside.
3. Once the pumpkin is roasted, allow it to cool slightly.
4. In a large bowl, combine the roasted pumpkin, mixed greens, avocado, red onion, and pumpkin seeds. Drizzle with the dressing and toss gently to coat.
5. Garnish with fresh parsley before serving.

This Keto Pumpkin Salad with Avocado offers a vibrant, refreshing lunch with a perfect blend of textures and flavors. The sweetness of the roasted pumpkin pairs wonderfully with the creamy avocado, while the tangy dressing enhances the overall taste. It’s a satisfying and light option for anyone following a dairy-free and keto lifestyle, delivering a boost of vitamins and healthy fats to fuel your day.

These recipes provide a delicious way to enjoy pumpkin while maintaining a dairy-free and low-carb diet. Enjoy each of them as part of a balanced, nutritious lunch!

Keto Pumpkin Chili

A hearty and flavorful keto pumpkin chili that’s dairy-free, filling, and perfect for a cozy lunch. This chili combines pumpkin with ground beef or turkey, tomatoes, and spices for a comforting meal that’s low in carbs and high in protein.

Ingredients:

• 1 lb ground beef or turkey
• 1 small pumpkin, peeled and diced
• 1 can (14.5 oz) diced tomatoes (no sugar added)
• 1 medium onion, chopped
• 1 bell pepper, chopped
• 2 cloves garlic, minced
• 1 tbsp chili powder
• 1 tsp ground cumin
• 1 tsp smoked paprika
• 1/2 tsp ground cinnamon
• Salt and pepper to taste
• 2 cups vegetable broth
• Fresh cilantro for garnish

Instructions:

1. In a large pot, brown the ground beef or turkey over medium heat until fully cooked. Remove any excess fat.
2. Add the onion, bell pepper, and garlic, sautéing until softened (about 5 minutes).
3. Stir in the diced pumpkin, tomatoes, chili powder, cumin, paprika, cinnamon, salt, and pepper. Cook for 2-3 minutes.
4. Add the vegetable broth, stir to combine, and bring to a simmer. Let it cook for 30-40 minutes until the pumpkin is tender.
5. Taste and adjust the seasoning if necessary.
6. Serve with fresh cilantro for garnish.

This Keto Pumpkin Chili is a perfect balance of savory flavors with a touch of sweetness from the pumpkin. It’s a hearty and satisfying dish that’s low in carbs, packed with protein, and free from dairy. Enjoy it as a filling lunch option or meal prep for later!

Keto Pumpkin Meatballs

eto Pumpkin Meatballs are a perfect low-carb lunch option that’s both tasty and filling. Made with ground meat and pumpkin, these meatballs are seasoned with aromatic herbs and spices, baked to perfection, and served with a tangy dipping sauce for extra flavor.

Ingredients:

• 1 lb ground beef, chicken, or turkey
• 1/2 cup pumpkin puree
• 1/4 cup almond flour
• 1 large egg
• 2 cloves garlic, minced
• 1 tsp dried oregano
• 1 tsp ground cumin
• Salt and pepper to taste
• 1 tbsp olive oil (for frying)

Instructions:

1. Preheat the oven to 375°F (190°C).
2. In a large mixing bowl, combine the ground meat, pumpkin puree, almond flour, egg, garlic, oregano, cumin, salt, and pepper. Mix until well combined.
3. Form the mixture into small meatballs and place them on a baking sheet lined with parchment paper.
4. Bake for 20-25 minutes, or until the meatballs are cooked through and golden brown.
5. Heat olive oil in a skillet over medium heat, and gently pan-fry the meatballs for 2-3 minutes per side to add extra crispiness (optional).
6. Serve hot with a side of keto-friendly dipping sauce, such as sugar-free marinara.

These Keto Pumpkin Meatballs are packed with flavor and are a great lunch option. The pumpkin adds moisture, while the almond flour keeps them crispy on the outside. They’re perfect for meal prep, and the savory spices make each bite flavorful and satisfying.

Keto Pumpkin-Stuffed Chicken Breast

This Keto Pumpkin-Stuffed Chicken Breast is a creative and delicious way to enjoy pumpkin in a low-carb lunch. The chicken breasts are stuffed with a flavorful mixture of pumpkin, spinach, and spices, then baked to juicy perfection.

Ingredients:

• 4 boneless, skinless chicken breasts
• 1/2 cup pumpkin puree
• 1 cup fresh spinach, chopped
• 1 tsp ground cinnamon
• 1/2 tsp ground nutmeg
• Salt and pepper to taste
• 1 tbsp olive oil

Instructions:

1. Preheat the oven to 375°F (190°C).
2. In a bowl, combine the pumpkin puree, spinach, cinnamon, nutmeg, salt, and pepper. Stir well to combine.
3. Using a sharp knife, create a pocket in each chicken breast. Stuff each breast with the pumpkin mixture, securing the opening with toothpicks.
4. Heat olive oil in a skillet over medium-high heat. Sear the chicken breasts for 2-3 minutes on each side, until golden brown.
5. Transfer the skillet to the oven and bake for 25-30 minutes, or until the chicken is cooked through.
6. Remove the toothpicks before serving.

This Keto Pumpkin-Stuffed Chicken Breast is a creative and flavorful way to incorporate pumpkin into your meals. The combination of tender chicken and savory pumpkin stuffing makes this a filling, high-protein lunch option. It’s a great way to enjoy a satisfying low-carb, dairy-free meal.

Keto Pumpkin Salad with Tahini Dressing

This Keto Pumpkin Salad with Tahini Dressing is a vibrant, nutrient-dense lunch option that combines roasted pumpkin with mixed greens, pumpkin seeds, and a creamy tahini dressing. It’s a light but filling salad that’s perfect for those on a low-carb, dairy-free diet.

Ingredients:

• 2 cups roasted pumpkin cubes
• 3 cups mixed greens (spinach, arugula, or kale)
• 1/4 cup pumpkin seeds
• 1 tbsp olive oil
• Salt and pepper to taste

For the Tahini Dressing:

• 2 tbsp tahini
• 1 tbsp lemon juice
• 1 tbsp olive oil
• 1 tsp garlic powder
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 400°F (200°C). Toss pumpkin cubes with olive oil, salt, and pepper, then roast for 25-30 minutes or until golden and tender.
2. In a small bowl, whisk together the tahini dressing ingredients until smooth.
3. In a large bowl, combine the roasted pumpkin, mixed greens, and pumpkin seeds.
4. Drizzle with the tahini dressing and toss to coat.
5. Serve immediately.

This Keto Pumpkin Salad with Tahini Dressing is a perfect balance of creamy, crunchy, and savory flavors. The tahini dressing adds a rich, nutty flavor that pairs beautifully with the sweetness of roasted pumpkin. It’s an ideal light lunch option that’s full of healthy fats and nutrients.

Keto Pumpkin Avocado Bowl

This Keto Pumpkin Avocado Bowl is a filling, nutrient-dense lunch that combines roasted pumpkin, creamy avocado, and a variety of fresh toppings. It’s an excellent option for those looking for a refreshing and satisfying low-carb, dairy-free meal.

Ingredients:

• 1 small pumpkin, peeled and cubed
• 1 tbsp olive oil
• 1 ripe avocado, sliced
• 1/4 cup red onion, thinly sliced
• 2 tbsp fresh cilantro, chopped
• 2 tbsp pumpkin seeds
• 1 tbsp lime juice
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 400°F (200°C). Toss the pumpkin cubes with olive oil, salt, and pepper. Roast for 25-30 minutes, or until tender.
2. In a bowl, arrange the roasted pumpkin, avocado slices, red onion, and cilantro.
3. Drizzle with lime juice and sprinkle with pumpkin seeds.
4. Toss gently to combine and serve immediately.

This Keto Pumpkin Avocado Bowl is the perfect combination of creamy avocado, sweet roasted pumpkin, and tangy lime. It’s a satisfying and light lunch that’s full of healthy fats and nutrients. The addition of pumpkin seeds provides a nice crunch, making this bowl both delicious and filling.

Keto Pumpkin Zucchini Noodles

Keto Pumpkin Zucchini Noodles are a fresh and low-carb alternative to traditional pasta, using spiralized zucchini as the base. This dish is topped with a flavorful pumpkin sauce, making it a great dairy-free and keto-friendly lunch option.

Ingredients:

• 2 medium zucchinis, spiralized
• 1 cup pumpkin puree
• 1/4 cup coconut milk
• 1 tbsp olive oil
• 1/2 tsp garlic powder
• Salt and pepper to taste
• Fresh basil for garnish

Instructions:

1. Heat the olive oil in a pan over medium heat. Add the pumpkin puree and garlic powder, and cook for 3-4 minutes.
2. Stir in the coconut milk and cook for an additional 2-3 minutes until the sauce thickens. Season with salt and pepper.
3. In a separate pan, sauté the zucchini noodles for 2-3 minutes until tender.
4. Top the zucchini noodles with the pumpkin sauce and garnish with fresh basil.

These Keto Pumpkin Zucchini Noodles provide a hearty yet light lunch that’s full of flavor. The creamy pumpkin sauce complements the mild zucchini noodles perfectly, creating a comforting, dairy-free dish that’s also low in carbs.

These six additional recipes expand your collection of dairy-free keto pumpkin meals, providing plenty of variety for

Keto Pumpkin Coconut Curry

A flavorful and creamy Keto Pumpkin Coconut Curry that’s dairy-free and loaded with aromatic spices. The combination of pumpkin, coconut milk, and curry spices makes it a comforting and hearty dish perfect for a low-carb lunch.

Ingredients:

• 2 cups pumpkin puree
• 1 can (13.5 oz) full-fat coconut milk
• 1 tbsp coconut oil
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 1 tbsp curry powder
• 1/2 tsp ground turmeric
• 1/2 tsp ground cumin
• Salt and pepper to taste
• Fresh cilantro for garnish

Instructions:

1. Heat the coconut oil in a large pot over medium heat. Add the onion and garlic, cooking until soft (about 5 minutes).
2. Stir in the curry powder, turmeric, and cumin. Let the spices cook for 1-2 minutes until fragrant.
3. Add the pumpkin puree and coconut milk, stirring to combine. Bring to a simmer and cook for 15-20 minutes, allowing the flavors to meld together.
4. Season with salt and pepper to taste.
5. Garnish with fresh cilantro and serve hot.

This Keto Pumpkin Coconut Curry is the perfect balance of creamy, spicy, and comforting flavors. The richness of the coconut milk enhances the natural sweetness of the pumpkin, while the curry spices create depth and warmth. It’s an ideal lunch that’s both filling and dairy-free, perfect for cozy days.

keto Pumpkin and Avocado Lettuce Wraps

Pumpkin and Avocado Lettuce Wraps are a fresh, low-carb, and dairy-free lunch option that’s easy to make. These wraps are filled with roasted pumpkin, creamy avocado, and fresh vegetables, making them a light yet satisfying meal.

Ingredients:

• 2 cups roasted pumpkin cubes
• 1 ripe avocado, sliced
• 1 cup shredded lettuce (e.g., romaine or butterhead)
• 1/4 cup red onion, thinly sliced
• 1 tbsp lime juice
• 1 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 400°F (200°C). Toss the pumpkin cubes with olive oil, salt, and pepper. Roast for 25-30 minutes, until golden and tender.
2. In a bowl, toss the roasted pumpkin, avocado, red onion, lime juice, salt, and pepper.
3. Arrange the shredded lettuce leaves on a plate and fill each with the pumpkin-avocado mixture.
4. Serve immediately as wraps.

These Keto Pumpkin and Avocado Lettuce Wraps are a refreshing and light lunch option. The combination of creamy avocado and roasted pumpkin creates a satisfying texture, while the lettuce adds a crisp and fresh contrast. It’s a quick, easy, and nutrient-packed meal that’s also dairy-free.

keto Pumpkin Stir-Fry with Cauliflower Rice

A savory Keto Pumpkin Stir-Fry with cauliflower rice that’s full of flavor and vegetables. This dish is packed with nutrients, featuring pumpkin and low-carb cauliflower rice for a filling, dairy-free lunch that’s easy to prepare.

Ingredients:

• 2 cups pumpkin cubes
• 2 cups cauliflower rice
• 1 tbsp sesame oil
• 1/2 cup bell pepper, chopped
• 1/2 cup onion, chopped
• 1 tbsp coconut aminos (or tamari)
• 1 tsp garlic powder
• 1 tsp ginger, grated
• 1 tbsp sesame seeds (optional)
• Salt and pepper to taste

Instructions:

1. Heat sesame oil in a large skillet over medium heat. Add the pumpkin cubes and cook for 5-7 minutes until tender.
2. Add the bell pepper, onion, garlic powder, and grated ginger. Cook for another 3-4 minutes, stirring occasionally.
3. Stir in the cauliflower rice and coconut aminos. Cook for 5 minutes, allowing the flavors to blend and the cauliflower rice to soften.
4. Season with salt and pepper to taste. Garnish with sesame seeds if desired.
5. Serve hot.

Keto Pumpkin Stir-Fry with Cauliflower Rice is a quick and nutritious low-carb meal that’s both filling and satisfying. The combination of tender pumpkin and cauliflower rice offers a perfect base for the savory stir-fry flavors. It’s a great way to enjoy pumpkin in a dairy-free, keto-friendly lunch.

Keto Pumpkin Porridge

A warm and comforting Keto Pumpkin Porridge that’s perfect for a low-carb breakfast or lunch. Made with pumpkin, chia seeds, and almond milk, it’s a nutrient-dense, dairy-free, and keto-friendly meal that keeps you energized.

Ingredients:

• 1/2 cup pumpkin puree
• 1 tbsp chia seeds
• 1 cup unsweetened almond milk
• 1/2 tsp cinnamon
• 1/4 tsp ground ginger
• 1/4 tsp vanilla extract
• Stevia or monk fruit sweetener (optional, to taste)

Instructions:

1. In a saucepan, combine the pumpkin puree, almond milk, cinnamon, ginger, and vanilla extract. Heat over medium heat, stirring until warm.
2. Add the chia seeds and stir well. Continue to cook for 3-4 minutes until the mixture thickens.
3. Taste and adjust sweetness with stevia or monk fruit sweetener, if desired.
4. Serve warm, topped with a sprinkle of cinnamon or a few pumpkin seeds for crunch.

his Keto Pumpkin Porridge is a cozy, dairy-free, and low-carb alternative to traditional oatmeal. The chia seeds create a creamy texture, while the pumpkin and spices add warmth and flavor. It’s a perfect option for a nutrient-dense lunch that’s both satisfying and comforting.

Keto Pumpkin and Kale Salad

A nutritious and hearty Keto Pumpkin and Kale Salad that’s perfect for a filling lunch. Roasted pumpkin pairs beautifully with fresh kale, and a simple lemon-tahini dressing ties everything together, making it a delightful dairy-free, keto-friendly dish.

Ingredients:

• 2 cups roasted pumpkin cubes
• 4 cups fresh kale, chopped
• 1/4 cup red onion, thinly sliced
• 1 tbsp olive oil
• 2 tbsp tahini
• 1 tbsp lemon juice
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 400°F (200°C). Toss the pumpkin cubes with olive oil, salt, and pepper, and roast for 25-30 minutes until tender.
2. In a large bowl, massage the kale with a little olive oil and salt to soften it.
3. Add the roasted pumpkin cubes and red onion to the kale.
4. In a small bowl, whisk together the tahini, lemon juice, and a pinch of salt and pepper. Drizzle the dressing over the salad and toss to combine. This Keto Pumpkin and Kale Salad is a vibrant, nutrient-packed meal that’s perfect for a low-carb lunch. The roasted pumpkin adds a natural sweetness, which contrasts beautifully with the savory tahini dressing and hearty kale. It’s a great option for a refreshing and satisfying dairy-free lunch.

Keto Pumpkin and Eggplant Bake

avory and filling Keto Pumpkin and Eggplant Bake that’s low in carbs and dairy-free. This dish layers roasted pumpkin, eggplant, and fresh herbs, all baked together with a simple olive oil and garlic sauce for a comforting lunch.

Ingredients:

• 2 cups pumpkin cubes
• 1 medium eggplant, sliced
• 1 tbsp olive oil
• 2 cloves garlic, minced
• 1 tsp dried oregano
• Salt and pepper to taste
• Fresh basil for garnish

Instructions:

1. Preheat the oven to 400°F (200°C). Toss the pumpkin cubes and eggplant slices with olive oil, garlic, oregano, salt, and pepper.
2. Spread the vegetables on a baking sheet and roast for 25-30 minutes until tender.
3. Once roasted, layer the pumpkin and eggplant in a baking dish and bake for an additional 10 minutes for the flavors to meld.
4. Garnish with fresh basil before serving.

This Keto Pumpkin and Eggplant Bake is a simple yet flavorful dish that’s perfect for a low-carb lunch. The roasted pumpkin and eggplant come together beautifully with the garlic and oregano, creating a savory meal that’s both satisfying and dairy-free.

Keto Pumpkin and Bacon Soup

This Keto Pumpkin and Bacon Soup is a creamy, savory dish that combines the natural sweetness of pumpkin with the smoky richness of bacon. It’s dairy-free and full of flavor, making it a perfect comforting lunch during the cooler months.

Ingredients:

• 2 cups pumpkin puree
• 4 slices bacon, chopped
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 3 cups vegetable or chicken broth
• 1/2 tsp ground nutmeg
• 1/2 tsp ground cinnamon
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions:

1. In a large pot, cook the chopped bacon over medium heat until crispy. Remove and set aside, leaving the rendered fat in the pot.
2. Add the onion and garlic to the pot, cooking until softened (about 5 minutes).
3. Stir in the pumpkin puree, broth, nutmeg, and cinnamon. Bring to a simmer and cook for 15-20 minutes.
4. Use an immersion blender to puree the soup until smooth, or transfer to a blender in batches.
5. Season with salt and pepper, and garnish with the crispy bacon and fresh parsley before serving.

Keto Pumpkin and Bacon Soup is a rich and hearty dish, perfect for a satisfying lunch. The combination of smoky bacon and smooth, creamy pumpkin creates a comforting meal that’s both low in carbs and dairy-free. It’s a great way to enjoy the flavors of fall while sticking to your keto lifestyle.

keto Pumpkin and Turkey Casserole

Keto Pumpkin and Turkey Casserole is a flavorful and filling dish that combines lean turkey, pumpkin, and cauliflower for a healthy and satisfying low-carb lunch. It’s perfect for meal prep and makes for a hearty meal on the go.

Ingredients:

• 1 lb ground turkey
• 2 cups pumpkin puree
• 1 head cauliflower, steamed and mashed
• 1/2 cup onion, chopped
• 1 tsp ground sage
• 1 tsp garlic powder
• 1/2 tsp ground thyme
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions:

1. Preheat the oven to 375°F (190°C).
2. In a large skillet, cook the ground turkey over medium heat until browned. Add the chopped onion, garlic powder, sage, thyme, salt, and pepper, and cook until the onion is softened.
3. Stir in the pumpkin puree and cook for an additional 5-7 minutes.
4. In a separate pot, steam and mash the cauliflower until smooth. Season with salt and pepper.
5. In a baking dish, layer the mashed cauliflower on the bottom and top with the turkey and pumpkin mixture. Spread evenly.
6. Bake in the preheated oven for 20-25 minutes until bubbly and golden on top.
7. Garnish with fresh parsley before serving.

This Keto Pumpkin and Turkey Casserole is a delicious, comforting meal that’s packed with protein and fiber. The mashed cauliflower provides a creamy base, while the turkey and pumpkin offer savory flavors and a satisfying texture. It’s perfect for a filling, low-carb, dairy-free lunch.

Keto Pumpkin Zoodle Carbonara

Keto Pumpkin Zoodle Carbonara is a twist on the classic carbonara, using zucchini noodles (zoodles) as a low-carb alternative to pasta. The creamy pumpkin sauce provides a comforting base for the bacon and eggs, making it a delicious, dairy-free, keto-friendly lunch.

Ingredients:

• 2 medium zucchinis, spiralized into noodles
• 1 cup pumpkin puree
• 2 eggs
• 4 slices bacon, chopped
• 1 tbsp olive oil
• 1/2 tsp garlic powder
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions:

1. In a skillet, cook the chopped bacon over medium heat until crispy. Remove and set aside.
2. In the same skillet, add the olive oil and zucchini noodles, cooking for 2-3 minutes until just tender.
3. In a bowl, whisk together the pumpkin puree, eggs, garlic powder, salt, and pepper.
4. Pour the pumpkin mixture over the zoodles, tossing quickly to coat. The heat from the noodles will cook the eggs and create a creamy sauce.
5. Add the crispy bacon to the mixture and stir to combine.
6. Garnish with fresh parsley before serving.

Keto Pumpkin Zoodle Carbonara is a satisfying and flavorful lunch that delivers the creamy richness of traditional carbonara without the carbs or dairy. The zoodles provide a light yet substantial base, while the pumpkin sauce brings comfort and creaminess to the dish. It’s a perfect meal for anyone following a keto, low-carb lifestyle.

Keto Pumpkin Beef Stir-Fry

Keto Pumpkin Beef Stir-Fry is a quick and easy meal that combines tender beef with roasted pumpkin and vegetables, all tossed in a savory sauce. This dish is perfect for a filling and low-carb lunch that’s both delicious and dairy-free.

Ingredients:

• 1 lb beef sirloin or flank steak, thinly sliced
• 2 cups pumpkin cubes
• 1 cup bell peppers, sliced
• 1/2 cup onion, sliced
• 2 tbsp coconut aminos (or tamari)
• 1 tbsp sesame oil
• 1 tbsp rice vinegar
• 1 tsp ginger, grated
• Salt and pepper to taste
• Sesame seeds for garnish

Instructions:

1. Preheat the oven to 400°F (200°C). Toss the pumpkin cubes with sesame oil, salt, and pepper, and roast for 20-25 minutes until tender.
2. In a large skillet or wok, heat the sesame oil over medium-high heat. Add the beef and cook for 3-4 minutes until browned.
3. Add the bell peppers, onions, and ginger, cooking for another 2-3 minutes.
4. Stir in the roasted pumpkin, coconut aminos, and rice vinegar, and cook for 2-3 minutes until everything is well combined.This Keto Pumpkin Beef Stir-Fry is a savory, satisfying dish that’s perfect for a low-carb lunch. The roasted pumpkin adds sweetness and texture, while the beef and vegetables provide a savory balance. The sesame oil and coconut aminos bring depth to the dish, making it a flavorful and nutritious meal.

Keto Pumpkin Frittata

This Keto Pumpkin Frittata is a delicious, low-carb meal made with eggs, pumpkin, and fresh herbs. It’s a simple and savory dish that’s perfect for a quick, dairy-free lunch that’s also high in protein.

Ingredients:

• 6 large eggs
• 1 cup pumpkin puree
• 1/2 cup onion, chopped
• 1/4 cup fresh spinach, chopped
• 1 tbsp olive oil
• 1/2 tsp garlic powder
• 1/2 tsp dried thyme
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 375°F (190°C). Heat olive oil in a skillet over medium heat. Add the onion and cook until softened.
2. Stir in the pumpkin puree, garlic powder, thyme, salt, and pepper, cooking for 3-4 minutes.
3. In a bowl, whisk the eggs and pour over the pumpkin mixture. Add the spinach and stir to combine.
4. Transfer the skillet to the oven and bake for 20-25 minutes until the frittata is set and lightly golden on top.
5. Slice and serve warm.

The Keto Pumpkin Frittata is a simple yet delicious way to enjoy pumpkin in a savory dish. Packed with protein from the eggs and enriched with the natural sweetness of pumpkin, it’s a perfect low-carb, dairy-free lunch option. This dish can easily be made ahead and enjoyed throughout the week.

Keto Pumpkin and Chia Pudding

Keto Pumpkin and Chia Pudding is a creamy, nutrient-packed dessert or light lunch that’s low in carbs and dairy-free. The chia seeds create a thick, pudding-like texture, while the pumpkin and spices add warmth and flavor.

Ingredients:

• 1/2 cup pumpkin puree
• 1 cup unsweetened almond milk
• 2 tbsp chia seeds
• 1/2 tsp cinnamon
• 1/4 tsp ground ginger
• 1/2 tsp vanilla extract
• Stevia or monk fruit sweetener (optional, to taste)

Instructions:

1. In a bowl, combine the pumpkin puree, almond milk, chia seeds, cinnamon, ginger, and vanilla extract. Stir well to combine.
2. Cover and refrigerate for at least 4 hours or overnight to allow the chia seeds to absorb the liquid and thicken the pudding.
3. Sweeten with stevia or monk fruit sweetener to taste before serving.

Keto Pumpkin and Chia Pudding is a great way to enjoy pumpkin in a light, refreshing form. This pudding makes for an easy, no-cook option that’s perfect as a snack or a light lunch. It’s dairy-free, low in carbs, and provides fiber and healthy fats from the chia seeds.

Note: More recipes are coming soon