Keto Pumpkin Smoothie

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When switching to a low-carb diet, most people avoid smoothies: They are full of sugar, aren't they?

You have to be careful not just with the sweeteners you use but also certain fruits. Those that follow a very low-carb diet can forget honey, bananas or dates.

I didn't want to give up smoothies - I like them too much and they're so quick to make when you have no time to cook. That's why I've created these smoothie recipes that don't cause hefty insulin spikes.

I hope you enjoy this pumpkin recipe - just perfect for this time of year!

Hands-on Overall

Nutritional values (per serving)

Net carbs6.7 grams
Protein21.8 grams
Fat32.6 grams
Calories399 kcal

Calories from carbs 7%, protein 21%, fat 72%

Total carbs10.3 gramsFiber3.6 gramsSugars2.6 gramsSaturated fat27.6 gramsSodium55 mg(2% RDA)Magnesium47 mg(12% RDA)Potassium407 mg(20% EMR)

Ingredients (per serving)

Keto Pumpkin Smoothie

Note: When looking for ingredients, try to get them in their most natural form (organic, without unnecessary additives). You can get unsweetened almond milk in most supermarkets or on-line. However, if you can, make your own almond milk to avoid any unnecessary additives. Here is a simple recipe for almond milk (I would skip the dates). Almond Breeze, which is probably the most commonly used one, has a long list of ingredients. Some of them are harmless vitamins but it also contains "carrageenan". The health effects of this additive are not clear and may cause inflammation which could lead to more serious problems. Lauren from Empowered Sustenance wrote a great article about this: Carrageenan: The “Natural” Toxin in “Natural” Food


Place all the ingredients into a blender and pulse until smooth. Top with whipped cream or coconut cream and sprinkle with cinnamon. That's it!
Keto Pumpkin Smoothie

You can try using pumpkin juice instead of almond milk. You can get the juice that you get when making Pumpkin Purée. This will boost the pumpkin flavour and keep the net carbs low. Enjoy! :-) Keto Pumpkin Smoothie

Ingredient nutritional breakdown (per serving)

Net carbsProteinFatCalories
Pumpkin purée, unsweetened, canned or homemade
2.6 g0.6 g0.1 g17 kcal
Almond milk natural (unsweetened)
0.2 g0.3 g0.7 g8 kcal
Whey protein powder (protein isolate, Reflex Natural)
1.4 g19.5 g1.1 g97 kcal
Coconut milk (full-fat, unsweetened)
1.6 g1.1 g12.1 g111 kcal
Gingerbread or pumpkin spice mix (cinnamon, nutmeg, ginger, cloves, allspice)
0.3 g0.1 g0 g2 kcal
Erythritol (natural low-carb sweetener)
0.2 g0 g0 g1 kcal
MCT oil
0 g0 g13 g112 kcal
Cream, whipped, unsweetened
0.4 g0.3 g5.6 g52 kcal
Total per serving
6.7 g21.8 g32.6 g399 kcal
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Martina Slajerova
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Martina Slajerova

I changed the way I ate in 2011, when I was diagnosed with Hashimoto’s, an autoimmune disease that affects the thyroid. I had no energy, and I found it more and more difficult to maintain a healthy weight.

That’s when I decided to quit sugar, grains, and processed foods, and to start following a whole-foods-based ketogenic approach to food.

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Comments (10)

At last I have finally found a way to eat some much loved pumpkin without going overboard on the carbs!!  I tweaked the recipe a little to suit myself.  I used all coconut milk, Isopure Zero carb vanilla protein powder, and added 2 tablespoons of cream cheese.  I did notice the coconut oil hardens on the sides of the blending container, but no worries....I just scraped it off and ate it! This was fabulous!!  Like a liquid pumpkin cheesecake!!  And by my calculations on my ingredients I come up with 4 net carbs for the batch!  Winner winner chicken dinner!!  🎃🎃


Thank you so much Cindy! I agree, MCT oil is a much better option as it does not solidify.


Would this work just as well without the Whey Protein Powder stuff? Thanks in advance!


Yes it would! I use it to add protein (satiety effect) and make it thicker. You can also use chia seeds (better ground or let them soak and then blend) 😊


Hi Martina, I love the idea of a pumpkin ket smoothie, what a wonderful idea. I have included it in my recipe roundup - Top 20 Low Carb Thanksgiving recipes from my favourite low carb websites. This smoothie looks incredible. Libby


Thank you so much Libby!


Delicious! Had some pumpkin puree in the freezer and made this for breakfast using greek yogurt and coconut milk. Yum!


Thank you Jackie!


What an amazing smoothie idea! I'll have to try using pumpkin juice...


It's delicious and boosts the flavour! 😊